15 Min Coherence Timer
Extended coherence session for maximum HRV improvement
Fifteen minutes of coherence breathing (approximately 90 complete cycles at the 5-second inhale, 5-second exhale rhythm) produces maximum heart rate variability improvement and sustained cardiac coherence. This duration is long enough for deep entrainment where your cardiovascular system fully synchronizes with the coherence frequency.
The 15-minute coherence session is ideal for dedicated practice, morning rituals, or whenever you want to establish deep cardiac coherence as a baseline state. Many advanced practitioners use 15-minute sessions as their primary daily practice because the duration creates lasting improvements in baseline HRV and nervous system resilience.
Research using 15-minute coherence sessions shows the most dramatic improvements in HRV metrics, cortisol reduction, and emotional regulation. This duration is where coherence breathing transitions from a relaxation technique to a genuine nervous system training protocol.
Benefits
- Ninety breaths for maximum cardiac coherence
- Profound HRV improvement lasting hours
- Ideal for dedicated daily practice
- Measurable cumulative benefits over weeks
- Foundation for elite nervous system health
Frequently Asked Questions
Is 15 minutes necessary, or will 5 minutes work?
Five minutes works fine for daily maintenance. Fifteen minutes is where profound improvements occur and is ideal for dedicated practice or when you want maximum nervous system training effect.
What's the best time to do 15-minute coherence breathing?
Morning (to set daily baseline), or evening (for deep wind-down). Consistency matters more than timing — daily practice creates cumulative improvements.
What should I do during 15 minutes of coherence breathing?
Just breathe and let your mind settle. Some people use it for meditation, some for intention-setting, some just let their thoughts drift. The rhythm does the work automatically.
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