On April 4, we held a workshop dedicated to coherent breathing. Originally scheduled for just 30 minutes, the session extended to a full hour due to the high level of interest and participation. This extra time allowed us to explore the topic both theoretically and practically.
Theoretical Background: What Is Coherent Breathing?
In the first part of the session, we focused on the theory behind coherent breathing. We discussed what this technique involves, its connection to cardiac coherence, and reviewed findings from recent scientific studies. Key aspects such as breathing rhythm, timing, breathing patterns, and execution methods were explained, along with the physical and mental benefits of practicing coherent breathing.
Practical Segment: HRV and Real-World Application
The practical part of the workshop began with an analysis of my own HRV (Heart Rate Variability) data, recorded during a recent meditation session and also during the live presentation. The data was gathered using a Polar H10 chest strap and the Elite HRV app.
These recordings aligned with existing research, showing that during coherent breathing, HRV patterns become more regular and rhythmic — a clear sign of improved autonomic nervous system balance.
HRV Graph Recorded During My Presentation
HRV Graph Recorded During a Meditation Session
Guided Practice and Group Discussion
We then moved on to a short group practice, trying out coherent breathing at the standard rhythm of six breaths per minute (5 seconds inhalation, 5 seconds exhalation). To guide this, we used the “5-5” breathing exercise available on the web app B3 (Br3ath).
After this initial attempt, we shared feedback on the experience and discussed any challenges. One important point that emerged was the significant impact posture has on breathing — especially deep diaphragmatic breathing, which requires proper body alignment for effective execution.
We followed up with a second round of practice and briefly explored two alternative breathing techniques: Andrew Weil’s 4-7-8 method and box breathing. We discussed the unique features of each and how they compare with coherent breathing in terms of rhythm and potential benefits.
Next Sessions
To support ongoing practice, we scheduled two follow-up sessions focused exclusively on breathing exercises. These will take place on April 9 and April 16.
Those interested can download the full presentation of the event — including the HRV graphs — by clicking the link provided.