Coherent Breathing Timer
5.5 seconds in, 5.5 seconds out — optimal HRV breathing
Coherent breathing is the technique of breathing at approximately 5 breaths per minute with perfectly equal inhale and exhale durations — typically 5.5 seconds each. This specific rate maximizes heart rate variability (HRV), the single best biomarker of autonomic nervous system health. Higher HRV correlates with better stress resilience, emotional regulation, cardiovascular health, and cognitive performance.
This timer is set to 10 minutes at the standard coherent breathing pace. The visual pacer guides your rhythm precisely, which is critical — even small deviations from the optimal rate reduce the HRV benefit. With consistent daily practice (10-20 minutes), most people see measurable HRV improvements within 2-4 weeks on devices like the Oura Ring, Whoop, or Apple Watch.
Benefits
- Maximizes heart rate variability — the gold standard of autonomic health
- Precise visual pacing ensures you stay at the optimal rate
- Measurable HRV improvements within 2-4 weeks of daily practice
- The foundation technique used in biofeedback therapy
Frequently Asked Questions
Is coherent breathing the same as coherence breathing?
Yes — the terms are interchangeable. "Coherent breathing" is the name coined by Stephen Elliott, who pioneered the practice. "Coherence breathing" is the more common clinical term. Both refer to equal inhale-exhale breathing at ~5 BPM.
How do I know if it's working?
Track your resting HRV with a wearable device (Oura, Whoop, Apple Watch). Most people see 10-20% HRV improvement within 2-4 weeks of daily 10-minute practice. You'll also likely notice improved sleep, calmer stress response, and better emotional stability.
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