Welcome to this 10-minute coherence breathing exercise.
In order to optimize your heart rate variability,
We will slow down your breath to 5 breaths a minute.
Try to not over-breathe.
Focus on a slow and gentle breath.
Inhale for 6 seconds and exhale for 6 seconds.
So,
Lay or sit down and make it yourself comfortable.
Close your eyes and relax and simply just focus on your normal breath.
During this entire exercise,
Breathe in through your nostrils and out through your mouth.
And whenever you are ready,
Take a big breath in and we will start on the exhale.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6.
Well done.
Stay in this moment for a little bit longer.
And just enjoy the feeling.
Don't forget to smile.
Whenever you feel ready,
Gently move your fingers and wiggle your toes.
Thanks for listening to your daily dose of breathwork.
My name is Marc.
I hope you enjoyed this breathing exercise.
