Harmonising Heart and Breath: The Magic of Coherent Breathing

By Nisarga Eryk Dobosz · 23 July 2024

I’m often approached by students seeking guidance on breathing techniques: what is the best way to breathe, and how do you do it well? My answer always begins with a very basic question. Before we get into the mechanics of “how to breathe”, let’s first explore what you would like to feel, and why. The breath is a vast and diverse topic, with many traditions and methods. It has become very popular recently, much like yoga did, and in this boom it is important to tread carefully, because not every approach offers the depth of understanding and safety required.

Among all the techniques, one resonates deeply with me and has had a profound impact on my life and on the lives of my clients: coherent breathing.

What is coherent breathing?

Coherent breathing is elegantly simple, yet remarkably powerful. You consciously breathe in and out at a steady rhythm, around 5–6 breaths per minute, often combined with gentle imagery and conscious relaxation of the body. I use it every day. It helps me find balance, supports my emotional regulation and adds to my overall well-being.

When we are stressed, anxious or frustrated, the signals running through the nervous system can feel chaotic. Coherent breathing is a simple way to bring the rhythms of heart and breath back into step with each other.

At its essence, coherence is about harmony, interconnectedness and the efficient use of energy. It mirrors the balance we see in nature, where each breath becomes a tender exchange between the heart and the mind.

How coherent breathing calms the nervous system

How does it work? The answer lies in the autonomic nervous system, in which breathing plays a pivotal part. The vagus nerve connects the brain with the heart, lungs and digestive organs and helps regulate functions like heart rate and digestion. When we slow the breath to this steady rhythm, heart rate naturally rises a little with each inhale and falls with each exhale, and this gentle wave, measured as heart rate variability (HRV), is a sign of a flexible, resilient nervous system.

Practised regularly, coherent breathing helps stress and anxiety recede and invites a sense of calm. It’s a journey into the heart of our being, where the noise of daily life gives way to inner harmony. It is also one of the foundations we teach in our BBTRS® training.

How to practise coherent breathing: 5 steps

Settle into a comfortable position and bring your awareness to the area of your heart. Imagine each breath as a gentle tide, ebbing and flowing within your chest.

1. Notice your natural breath for a few moments.
2. Find a comfortable position, sitting or lying down.
3. Breathe in for four seconds and out for four seconds.
4. Repeat, extending your inhales and exhales to five seconds.
5. Repeat again, extending further to six seconds.

Practise for a few minutes, several times a day, and notice the shifts it brings. If you feel light-headed, simply return to your natural breath.

A dialogue between heart and mind

As you go deeper into self-discovery and relaxation, remember the simple truth in each deliberate breath: within the gentle rhythm of our breathing lies a silent dialogue of love between heart and mind, soul and body.

Nisarga Eryk Dobosz is a bodyworker and trainer (BBTRS®, MER®, BCST, Lomi Lomi) and founder of the Body Awareness Institute. This article is for education and self-care. It is not medical advice and does not replace care from a doctor or therapist. It was first published on nisarga8.com.