Free timer with visual guide + audio cues
| Coherence Breathing | Resonance Breathing | |
|---|---|---|
| Timing | 5.5s in / 5.5s out (~5.5 BPM) | 5s in / 5s out (6 BPM) |
| Best For | HRV optimization, based on James Nestor's research | Clinical protocols, biofeedback training |
| Mechanism | 5.5-second pace targets the most commonly cited resonance frequency | 6 BPM is the most studied rate in clinical research |
These are essentially the same technique at slightly different speeds. The 'right' rate depends on your personal resonance frequency (typically 4.5-6.5 BPM). Try both and use whichever feels more natural. The difference is marginal.
Are coherence and resonance breathing the same thing?
Nearly. Both target the same physiological mechanism (respiratory sinus arrhythmia) at slightly different rates. Coherence breathing at 5.5 BPM comes from HeartMath/Nestor. Resonance breathing at 6 BPM comes from clinical research. The optimal rate varies by individual.
How do I find my personal resonance frequency?
Professional biofeedback testing gives the precise answer. Without testing, try both 5.5 BPM and 6 BPM for a few sessions each — the rate that feels most natural and produces the most calm is likely closest to your personal resonance.