What Is Coherent Breathing?
The Breathwork Technique Transforming Stress Into Stillness
In a world that constantly pulls us outward, there is power in coming home to the breath.
Coherent breathing is one of the simplest, most effective ways to regulate the nervous system, calm the mind, and reconnect with your body. It’s at the heart of many practices we share at Prana & Co — because it works.
What Is Coherent Breathing?
Coherent breathing is a gentle breathwork technique that involves inhaling and exhaling at a slow, steady rhythm — typically 5 to 6 breaths per minute. That’s about 5 seconds in, 5 seconds out.
This creates a state of physiological coherence, where your heart rate, breath, and nervous system move in harmony.
It’s not about forcing the breath. It’s about syncing with your body’s natural rhythm to create calm and balance.
The Science Behind It
Coherent breathing is backed by decades of research in the fields of psychophysiology and neuroscience. Practicing it has been shown to:
Increase Heart Rate Variability (HRV) — a key indicator of nervous system health
Reduce cortisol (the stress hormone)
Improve focus, emotional regulation, and sleep quality
Activate the vagus nerve, which helps shift the body from fight or flight into rest and digest
It’s a gentle yet powerful tool for those seeking lasting nervous system regulation and emotional resilience.
How to Practise Coherent Breathing (5-Step Guide)
You can practise coherent breathing anytime — morning, midday, or evening. Here’s how:
Sit or lie down somewhere comfortable.
Close your eyes and place one hand on your belly or heart.
Inhale for a count of 5 through your nose.
Exhale for a count of 5 through your nose or mouth.
Continue for 5–10 minutes, keeping the rhythm steady and soft.
Tip: Use a breath timer or follow along with our guided sessions inside the Prana & Co platform to stay in rhythm with ease.
When to Use It
Coherent breathing is your go-to tool for:
Daily morning grounding
Stressful moments at work
Bedtime wind-down
Pre-retreat arrival or pre-breathwork session prep
Post-ice bath or contrast therapy integration
Why We Love It at Prana & Co
This technique meets you exactly where you are.
Whether you’re anxious, overwhelmed, disconnected or simply in need of a pause — coherent breathing brings you back to yourself. Back to stillness.
We use it across our:
Online platform (in short daily practices)
Retreat sessions (to reset before deeper journeys)
Self-care rituals (with tools from our Luma & Soul boxes)
Begin Today
It takes just a few minutes to feel the shift.
Try our free 5-minute coherent breathing session and experience the calm for yourself.
Or deepen your journey inside the full Prana & Co Online Breathwork Membership — a space to reset, regulate, and rise.