RepOutFree tools › Coherent breathing
Coherent breathing pacer
Breathe in for 5.5 seconds and out for 5.5 seconds, with no holds. That's about five and a half breaths a minute, a slow and steady rhythm.
Runs in your browser. Nothing is stored or sent.
How to do coherent breathing
- Sit comfortably and breathe through your nose.
- Breathe in gently for 5.5 seconds as the circle grows.
- Breathe out for 5.5 seconds as it shrinks. No pause at the top or the bottom.
- Keep going for 5 to 20 minutes.
Why around 5.5 breaths a minute?
Breathing at roughly five to six breaths a minute is often called resonant or coherent breathing. At this pace, heart rate tends to rise and fall in step with each breath, and research on heart rate variability (HRV) biofeedback commonly uses this range. It's a gentler practice than breath holds, which makes it easy to keep up for longer.
Tips
- Keep each breath soft and quiet. Slow, not deep.
- If 5.5 seconds feels too long, take shallower breaths rather than speeding up.
- Try it daily at the same time, such as after waking up or before bed, to build a habit.
Short on time?
For a quick reset, try one to three physiological sighs or two minutes of box breathing.
Questions
Is coherent breathing the same as resonant breathing?
Yes. Both names describe slow breathing at about five to six breaths a minute with equal inhales and exhales.
How long should I practice coherent breathing?
Many people do 10 to 20 minutes a day. Even five minutes is a good start.
Can I use my own pace?
Yes. Anything around five to six breaths a minute is in the same range. Follow this pacer until the rhythm feels natural, then try it without a screen.
More free tools
- Box breathing4-4-4-4 pacer with an adjustable count.
- 4-7-8 breathingIn 4, hold 7, out 8. Popular for sleep.
- Physiological sighDouble inhale, long exhale. Cyclic sighing.
Have the same tool on your iPhone
RepOut turns the moment an urge hits into a short drill: breathing, push-ups, squats and more, with the camera counting your reps and a streak that grows every day.
Get RepOut on the App Store