MOD220 – Coherence Breathing

Definition

Coherence Breathing, also known as Resonance Breathing, is a breathing technique that involves slow, controlled breaths at a rate of approximately 5-6 breaths per minute.

Explanation

This practice is designed to synchronise your breathing rhythm with your heart rate variability (HRV), creating a state of physiological coherence. By engaging the autonomic nervous system, Coherence Breathing promotes balance between the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) systems. This synchronisation enhances emotional regulation, reduces stress, and improves overall well-being by fostering harmony between the heart, brain, and respiratory systems.

Evidence of Efficacy

There is growing evidence supporting the efficacy of Coherence Breathing in improving mental health, stress resilience, and physical well-being:

HeartMath Research: Studies from HeartMath demonstrate that Coherence Breathing significantly increases HRV, which is associated with improved emotional regulation, reduced stress, and enhanced cognitive function. Physiological coherence achieved through this technique has been shown to create a smooth sine-wave-like heart rhythm pattern, improving nervous system synchronisation.

Mental Health Benefits: Research published in Nature highlights that slow-paced breathing techniques like Coherence Breathing are associated with reductions in stress, anxiety, and depressive symptoms. While placebo-controlled trials suggest that both breathwork and placebo interventions improve mental health outcomes, Coherence Breathing shows promise as a practical tool for emotional and physiological regulation.

Cardiovascular Improvements: Studies on HRV indicate that Coherence Breathing can lower blood pressure and improve cardiac efficiency by enhancing parasympathetic activity and reducing sympathetic overdrive.

Performance Enhancement: Research links Coherence Breathing to improved decision-making, better focus under pressure, and enhanced recovery after physical exertion due to its ability to regulate autonomic function.

Neuroscience and Physiology

Coherence Breathing operates through intricate mechanisms involving the nervous system, cardiovascular system, and respiratory system:

Neuroscience

• Coherence Breathing activates the vagus nerve, stimulating the parasympathetic nervous system to induce relaxation.
• It enhances synchronisation between the heart and brain by creating rhythmic oscillations in HRV. These oscillations influence brain regions such as the prefrontal cortex (responsible for decision-making) and the limbic system (emotional regulation).
• Intracranial recordings reveal that slow breathing patterns align with brain wave activity in the 0.1–1 Hz range, coupling respiratory rhythms with neural circuits for calmness and focus.

Physiology

• The technique optimises oxygen-carbon dioxide exchange by slowing respiration, which stabilises blood pH levels.
• It increases HRV by promoting variability in time between heartbeats during inhalation and exhalation. Higher HRV is linked to better stress resilience and adaptability.
• Coherence Breathing fosters entrainment across bodily systems—heart rate, respiration rhythm, and blood pressure oscillate in harmony to enhance overall physiological efficiency.

Quantum Physics Perspective

• The principle of coherence in quantum physics aligns with this practice—just as particles achieve synchrony in a coherent state, Coherence Breathing creates physiological harmony between bodily systems.
• The “observer effect” mirrors how focused attention on breath influences internal states, fostering intentional control over autonomic functions.

Governing Body

Currently, there are no UK-specific organisations solely dedicated to training or certifying practitioners in Coherence Breathing. However, global organisations provide resources:

HeartMath Institute: Offers certifications in HeartMath techniques that include Coherence Breathing as part of their HRV-focused training programmes.

Breath-Body-Mind Foundation: Founded by Drs Patricia Gerbarg and Richard Brown, this organisation provides training in coherent breathing techniques for mental health professionals.

Coherence.com Magazine: Provides resources on Stephen Elliott’s coherent breathing method.

 

What Good Looks Like

Good Coherence Breathing feels natural and effortless, creating a deep sense of calm and balance that supports your nervous system and emotional wellbeing.

• You breathe slowly and evenly at a steady pace of around 5–6 breaths per minute, feeling your inhale and exhale flow smoothly without strain.
• You notice a synchrony between your heart rate and breathing rhythm, which helps soothe your nervous system and promotes resilience.
• You feel your body relaxing deeply as tension in your shoulders, jaw, and chest melts away, allowing your parasympathetic nervous system to activate fully.
• You experience your mind quieting naturally, with distracting thoughts gently fading as you stay comfortably focused on your breath.
• You sense a steady rise in emotional calm and stability, with anxiety and overwhelm diminishing into peaceful presence.
• You remain grounded and aware of your body, present in the moment without needing to control or force anything.
• You finish feeling refreshed, energised, and centred, carrying a lasting sense of calm and clarity with you.

Good Coherence Breathing is about finding ease, flow, and gentle focus that support your body and mind in harmony..

What to Ask a Practitioner

If you choose to work with a practitioner for Coherence Breathing, ask these key questions:

“How do you assess my optimal breathing rate?”

Desired answer: Look for the mention of tools like HRV monitors or resonant frequency tests to determine your unique breathing rate for maximum coherence.

“How do you measure progress during sessions?”

Desired answer: Look for answers that include the tracking of changes in your HRV using biofeedback devices like emWave or Inner Balance.

“What techniques do you use to enhance coherence?”

Desired answer: Look for things like the integration of diaphragmatic breathing or integration with real-time feedback on heart rhythm patterns.

“How do you personalise sessions?”

Desired answer: Look for those who talk about understanding your goals – and differentiating the experiences based on things like whether it’s stress reduction or performance enhancement.

Self-Study Resources

If you’d like to learn more about Coherence Breathing here are some recommended resources:

Books:

The Healing Power of the Breath by Drs Patricia Gerbarg & Richard Brown. A practical guide on coherent breathing techniques for mental health.

Breath by James Nestor. Discusses various breathwork methods including resonance breathing.

Online Resources

YouTube Video: “How Stephen Elliott Uncovered the Coherent Breathing Method” – An insightful explanation of coherent breathing’s benefits.

App: HeartMath Inner Balance App – Provides real-time feedback on HRV during coherence practice.

Related Therapies

Box Breathing (MOD194): A technique involving equal counts for inhaling, holding, exhaling, and holding again.

Mindfulness-Based Stress Reduction (MBSR)(MOD106): A structured program that combines mindfulness meditation and yoga to cultivate awareness and reduce stress.

Pranayama (Yogic Breathwork) (MOD190): Various yogic breathing techniques for controlling the breath.

Transformational Breathwork (MOD188): Various techniques that focus on conscious control of breathing patterns to promote relaxation, stress reduction, and emotional well-being.

Conscious Connected Breath (MOD192): A transformative breathwork practice using continuous, connected breathing to promote emotional release, increased awareness, and holistic healing.

Holotropic Breathwork (MOD189): A therapeutic breathing practice that uses accelerated breathing and music to induce altered states of consciousness.

Shamanic Breathwork (MOD193): A powerful breathing practice that incorporates shamanic principles, music, and movement to facilitate personal transformation and spiritual experiences.

Diaphragmatic Breathing (MOD195): A deep breathing technique focusing on engaging the diaphragm.

Biofeedback (MOD136): Biofeedback is a technique that uses electronic monitoring of bodily processes to train individuals to gain voluntary control over physical and mental functions typically considered involuntary.

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