Coherent Breathing For Beginners

Coherent breathing is a simple, gentle way to calm the nervous system and support a clearer, steadier state of mind.

In this short beginner-friendly session, I’ll guide you through a soft coherent breathing rhythm of around 5.5 breaths per minute, using a breathing bubble and gentle bells to help you keep time. This slower rhythm can help send signals of safety to the brain, settle the mind, slow the heart rate, and encourage the body to relax.

The emphasis is on breathing softly, quietly, and comfortably through the nose, without taking big breaths or forcing the rhythm. You’ll be encouraged to adjust the size and pace of the breath so it feels right for your body.

Music: The Last Hello by Frank Johnson.

Please keep the breathing soft and gentle. If you feel dizzy, lightheaded, tingly, stressed, or uncomfortable, return to normal breathing, pause, or stop. Do not listen while driving or operating machinery. Seek medical advice first if unsure whether this is suitable.

Transcript

Coherent breathing is one of the simplest ways to calm your nervous system. When we breathe in a rhythm of around 5. 5 breaths per minute, This sends signals of safety up to your brain. This helps to calm the mind. Slows your heart rate and it lets your nervous system know that it's safe to relax. Now the key is to breathe gently and quietly so no big breaths, We don't want to be hyperventilating. It's also really important to breathe in a rhythm that feels right for your body. So in a moment, We're going to use a breathing bubble and some bells to help you keep time. The rhythm doesn't feel right for your body then please breathe at your own speed. Let's try this together now. Let's start the breathing bowels. And when you're ready. . . Gently breathing in. . . And gently breathing out. Breathing softly and quietly. Breathing gently. And smoothly. Breathing in through the nose. And breathing out through the nose. Feeling the breath in the belly. And down in the lower ribs. Gentle expansion on the in-breath. Gentle deflation. On the out breath. Gently breathing in and gently breathing out. Feeling the calming rhythm of the breath. Adjusting the size of the breath. So you have just enough air. Maybe you start to feel dizzy or lightheaded. And just making your breaths smaller and lighter. Taking a break at any time if you need to. You can pause the recording at any time. So we're gently breathing in and gently breathing out It's as if there's a balloon in the middle of the body. Gently inflating on the in-breath slowly deflating. On the out breath. Breathing softly, Gently. Quietly. With the bells. Let's go for one more minute. And we're done. Noticing how you feel And if it feels good, Then maybe setting an intention to come back tomorrow. Take care.