1 Min Coherence Timer
Quick coherence breathing reset in 60 seconds
One minute of coherence breathing delivers approximately six complete breath cycles at the optimal 5-second inhale, 5-second exhale rhythm. While brief, this is enough time to measurably shift your heart rate variability pattern toward coherence — the synchronized state where your heart rhythm, breathing, and blood pressure oscillate in phase.
The 1-minute coherence timer is ideal for micro-resets throughout your day: before responding to a stressful email, between meetings, while waiting for something, or any moment you need to quickly recalibrate your nervous system. The key is the rhythm — even a single minute at the coherence frequency sends a clear parasympathetic signal.
Research on ultra-short breathing interventions shows that even 60 seconds of paced breathing at the resonance frequency produces detectable improvements in autonomic balance. The effect is cumulative: multiple 1-minute sessions throughout the day can match or exceed the benefit of a single longer session for many people.
Benefits
- Instant nervous system reset in 60 seconds
- Fits into any gap in your schedule
- Six complete coherence cycles per session
- Cumulative benefit from multiple daily micro-sessions
- Measurable HRV improvement even in one minute
Frequently Asked Questions
Can one minute of breathing really make a difference?
Yes. Research shows that even 60 seconds of paced breathing at the coherence frequency (about 6 breaths per minute) produces measurable shifts in heart rate variability and autonomic nervous system balance. The effect is small but real and cumulative.
How many 1-minute sessions should I do per day?
There is no upper limit, but 5-10 micro-sessions spread throughout the day is a practical target. Many practitioners find this distributed approach more sustainable and effective than a single longer session.
Is 1 minute better than 5 minutes?
Five minutes produces a deeper and longer-lasting coherence shift. But one minute is dramatically better than zero minutes, and its low barrier to entry means you will actually do it consistently.
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