Breathe in for 5.5 seconds and out for 5.5 seconds — about 5.5 breaths a minute, the slow pace linked with higher heart rate variability.
Heart rate variability (HRV) is the natural variation in time between heartbeats; higher resting HRV is generally linked with better stress regulation. Breathing at around 5 to 6 breaths a minute — often called resonance or coherent breathing — tends to produce large, regular swings in heart rate, and is the basis of HRV biofeedback, which has been studied for anxiety and stress. This pacer shows the timing only; it does not measure your HRV.
Slow breathing should feel comfortable. If you feel light-headed or air-hungry, shorten the counts or return to normal breathing. If you have a heart or lung condition, check with your doctor before regular practice.
Slow breathing at about 5 to 6 breaths per minute, which tends to maximise the natural rise and fall of heart rate with each breath.
No. It is a timing guide. Measuring HRV needs a chest strap, watch or other sensor.
Studies of HRV biofeedback typically use around 20 minutes a day; 5 to 10 minutes is a good start.
Personal resonance rates vary, usually between about 4.5 and 7 breaths a minute. Choose a pace that feels comfortable.