AiGovMap

Haptic Calm breathing guide

How to do resonant breathing

Resonant breathing slows you to about five and a half breaths a minute: 5.5 seconds in, 5.5 seconds out, with no holds. For many people it is the most relaxing pace.

5 short steps, a chart of one round and the mistakes to avoid. One round takes 11 seconds; five minutes is about 27 rounds.

By Shengxing Yang, developer of Haptic CalmSources

On this pageThe whole method in text, with a chart of the rhythm. Free to read.

In the Haptic Calm appThe vibration grows slowly while you breathe in and fades just as slowly while you breathe out, at a fixed 5.5 breaths a minute, so you can keep your eyes closed. Resonant breathing is part of Pro; steady breathing (4 in, 4 out) is free. Haptic Calm 2.0, which adds the breathing methods, is coming soon as a free update.

The rhythm

What one round looks like

  1. In 5.5 s
  2. Out 5.5 s
The line is the vibration in Haptic Calm: it rises while you breathe in and fades while you breathe out. After the dashed line, shown fainter, the next round begins.

Step by step

The 5 steps

  1. Step 1

    Get set

    • Sit upright or lie down, with your shoulders loose.
    • Take a few normal breaths and notice your usual pace.

    TipNew to slow breathing? Warm up with a minute of steady breathing: 4 seconds in, 4 out.

  2. Step 2

    Breathe in for 5.5

    • Breathe in slowly through your nose for about five and a half seconds.
    • Keep the breath even from start to finish; don’t fill up in the first second. A comfortable breath is enough.

    TipCounting to five and a half is awkward. Count slowly to 5 and let the breath finish on its own.

  3. Step 3

    Breathe out for 5.5

    • Breathe out slowly through your nose, or softly through your mouth.
    • Let the air go at an even pace, as long as the in-breath.

  4. Step 4

    Go straight into the next breath

    • There are no holds: as the out-breath ends, the next in-breath begins.
    • Let the two halves join into one smooth wave.

  5. Step 5

    Keep going for 5 to 10 minutes

    • Stay with the rhythm for 5 to 10 minutes, about 27 to 55 rounds.
    • To finish, let your breathing return to its own pace.

    TipThe first rounds feel slow. Follow a steady guide, such as a clock or the vibration, rather than counting.

Make it easier or harder

Easier
Start with steady breathing, 4 seconds in and 4 out, then lengthen both halves a little at a time.
Your own pace
The best pace differs a little from person to person. 5 seconds in and 5 out (6 a minute) is just as close; it is the pace of the cohérence cardiaque routine popular in France.
Too strained
If you feel light-headed, make each breath smaller, not bigger. If you feel short of air, go back to 4 in and 4 out for a while.

Common mistakes

  • Breathing too deeply. Slow matters, not big; big, slow breaths can still make you light-headed.
  • Filling up fast, then waiting. Spread the in-breath over the whole 5.5 seconds instead.
  • Pausing at the top or the bottom. Resonant breathing has no holds; one breath flows into the next.
  • Forcing it from the first round. It takes a minute or two to settle in; if it feels like a struggle, start at 4 in and 4 out.

Before you start

  • Breathe gently. Stop and return to normal breathing if you feel dizzy, light-headed, tingly or tight in the chest.
  • If you are pregnant, or have a heart, lung or blood-pressure condition, ask your doctor before practicing breath holds or long exhales.
  • Don’t practice while driving, in water or anywhere a moment of light-headedness could be unsafe.
  • Breathing exercises can help you relax. They do not diagnose or treat any condition, and they don’t replace professional care.

Good to know

Questions

What is resonant breathing?

Resonant breathing is slow, even breathing at about 5.5 to 6 breaths a minute, with no holds. Your heart rate naturally rises a little as you breathe in and falls as you breathe out. Around this pace, those rises and falls move in step with your breathing and become as large as they get, which is where the name comes from.

Why 5.5 breaths a minute?

In heart rate variability research, breathing at about six breaths a minute gives the largest heart-rate swings, and a refined average is about 5.5. The exact best pace, called the resonance frequency, differs a little from person to person; in biofeedback training it is found with a heart-rate sensor. Haptic Calm doesn’t measure your heart: it gives you a fixed 5.5 breaths a minute by touch.

Is resonant breathing the same as cohérence cardiaque?

They are close relatives. Cohérence cardiaque (heart coherence) is a popular routine in France, often practised as “365”: 3 times a day, 6 breaths a minute (5 seconds in, 5 out), for 5 minutes. It is a popular routine, not a medical protocol. Resonant breathing in Haptic Calm is a touch slower, at 5.5 a minute; both sit at about the same pace.

Does resonant breathing help with stress?

Many people find it one of the most relaxing ways to breathe. A 2018 review of slow-breathing studies linked breathing under about 10 breaths a minute with higher heart rate variability and with feeling more relaxed and less anxious, while calling for more research. It is a relaxation exercise, not a treatment for any condition.

Can I do resonant breathing with my eyes closed?

Yes. Counting half-seconds in your head is hard, which is where a guide helps. In Haptic Calm, resonant breathing is a Pro method: the vibration rises slowly as you breathe in and fades as you breathe out, at 5.5 breaths a minute. Steady breathing, 4 in and 4 out, is free.

About this guide

Written by the developer of Haptic Calm from the studies below and from how the app guides each method. It describes an everyday relaxation exercise, not a treatment.

  1. Lehrer PM, Gevirtz R. (2014). Heart rate variability biofeedback: how and why does it work?. Frontiers in Psychology.
  2. Zaccaro A, Piarulli A, Laurino M, et al. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience.

More breathing guides

Practice it with your eyes closed

The vibration grows slowly while you breathe in and fades just as slowly while you breathe out, at a fixed 5.5 breaths a minute, so you can keep your eyes closed. Resonant breathing is part of Pro; steady breathing (4 in, 4 out) is free. Haptic Calm 2.0, which adds the breathing methods, is coming soon as a free update.

Download on the App Store