5min Coherence Breathflow

This 5-minute guided breathflow uses the heart coherence breath — a 5-second nasal inhale and 5-second nasal exhale — researched and developed by the HeartMath Institute to bring your heart rate, nervous system, and energy back into coherence.

What makes this breath so effective is its adaptability. If you are anxious or wired, it will calm you. If you are flat or lethargic, it will gently energise you. In both cases, it works by synchronising your breathing with your heart rhythm, creating a state of coherence that your body and mind can feel within minutes.

Five minutes. Six breaths per minute. Breathe in through the nose, out through the nose, and let your system find its way back to itself.

Transcript

Start by making yourself comfortable, Sitting down or lying down, And make sure that you're breathing in and out of your nose. This is a coherence breath where you'll be inhaling for five and exhaling for five seconds. The purpose of this breath is to bring you back into a regulated and relaxed state, And five minutes is the minimum needed to reset your nervous system. And this can be listened to at any time of the day, Morning, Evening, Or in the moment most needed. And so to start, Take a deep breath in, And we'll exhale together. Inhale, Two, Three, Four, Five. Exhale, Two, Three, Four, Five. Inhale, Two, Three, Four, Five. Exhale through your nose. Inhale through your nose. Exhale. Inhale. Exhale. Inhale. Exhale. And now, Notice how you feel returning to your natural relaxed breath.