Free tools
Coherence breathing timer
In for five and a half, out for five and a half. About five and a half breaths a minute, with nothing held.
In 5.5 · out 5.5
5 min
Length
If you only ever learn one breathing rhythm, this is a good candidate. There are no holds and nothing to strain against, so it can be done for ten or twenty minutes rather than ninety seconds. It is the rhythm that shows up most often in the research on heart rate variability, and the one most likely to still be useful on a day when you are not in crisis.
How to do it
In 5.5 · out 5.5
- Sit comfortably. Upright but not rigid.
- Breathe in and out through the nose, smoothly, with no pause at either end.
- Let the circle set the pace. Do not try to fill your lungs completely.
- Aim for six rounds to begin with, and build towards ten minutes over time.
- If the pace feels wrong, six seconds each way is close enough and easier to count.
Questions
Why 5.5 breaths a minute?
Around that rate, the rhythm of the breath and the rhythm of the heart line up, and heart rate variability reaches its highest point. The exact number varies a little from person to person, which is why anything between five and six and a half works.
How long should I practise?
Longer than the others. Five to twenty minutes is the usual range, and unlike the sharper patterns there is no reason to stop early.
Is this the same as resonance breathing?
Yes. Coherence breathing, resonance frequency breathing and paced breathing at six breaths a minute all describe the same thing.
What is Inwork?
A place to do the inner work — habits, journaling, meditation, breathwork and circles with other people. This timer is one small piece of it, free and open to anyone.
Free to use, no account needed. Your sessions stay in this browser.