Скачать или смотреть Breathing for HRV Resonance (5-5)

Try my app Pocket Breath Coach (link on channel page)

HRV resonance is when your heart rate and blood pressure rhythms sync with your breathing, making you feel relaxed and balanced.

Practicing resonance breathing for 20 minutes per day has been shown to reduce anxiety, improve cognitive performance, and can likely reduce cardiovascular morbidity.

Each person has a unique resonance breathing rate, ranging typically between 4.5 and 7.0 breaths/min.

Your resonance breathing rate will be the one that produces the biggest swings in heart rate between inhaling and exhaling.

As you inhale your heart rate will speed up, and as you exhale your heart rate will slow down. This effect is more pronounced when breathing at your resonant breathing frequency.

Some people get better results when the exhale is longer than the inhale (inhale 4s, exhale 6s), while others benefit more when inhale and exhale are equal duration.

One study notes: "The actual resonance frequency probably would not occur at exactly 6, 6.5, etc. breaths per minute, but rather at an odd frequency such as 6.23 breaths per minute."

The video below guides you to a breathing rate of 6 breaths per minute, which is a common resonance breathing frequency for adults.

If you want to try more breathing exercises, download my app Pocket Breath Coach. You can customize the breathing pattern to what works best for you.