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Coherent Breathing: How This Breathing Technique Helps You Find Flow More Often

|4 min read|By Flow Lab Team
Coherent Breathing: How This Breathing Technique Helps You Find Flow More Often

Guest post by Sophie Heywood, yoga teacher and co-founder of Double Shot

Introduction

If you could do something for free every day, wherever you are, whenever you want, that would increase your focus and make it easier for you to enter a productive creative state, then you'd do it, right?

And you can. We breathe constantly without thinking about it, but our breath is an incredible tool that we can consciously control and direct to achieve certain physiological results.

An increased breathing rate and shallow, irritated, and strained breaths are associated with anxiety, for example. Deeper, longer, and gentler breathing, on the other hand, stimulates the body's relaxation response, calming the mind and allowing complete oxygen exchange.

Coherent breathing is a special type of breathing where you adjust the duration and intervals of inhaling and exhaling to create a peaceful yet present state – perfect for entering a productive or inspired workflow!

Coherent Breathing: How Does It Work?

During an average breathing rate, you typically breathe in and out for 2-3 counts each (about 12-14 breaths per minute). In coherent breathing, the inhaling and exhaling are consciously controlled and extended. This results in 5-6 breaths per minute. The inhaling and exhaling are always equal in length here too.

Clinical studies have shown that this breathing technique improves biomarkers for mental and physical health (including heart rate variability and autonomic flexibility) and helps bring body and mind into an optimal state.

This is because "coherent" breathing activates one of the main nerves in the brain, the vagus nerve. This nerve runs from the brain to the diaphragm, which in turn sends signals to our autonomic nervous system to put it in a restful (parasympathetic) or alarming (sympathetic) stress state.

When we breathe unconsciously, the inhale is usually stronger and shorter than the exhale. Inhaling is a naturally sympathetic (alarming) action, while exhaling is a naturally parasympathetic (restful) action.

Through even coherent breathing, our sympathetic and parasympathetic systems are brought into balance, which is optimal for achieving a calm but alert and focused physiological effect.

What Is Heart Rate Variability?

Heart Rate Variability (HRV) is the measure of the time deviation between each heartbeat, which is controlled by the autonomic nervous system (unconsciously).

The autonomic nervous system also consists of two parts: the sympathetic (fight or flight response) and the parasympathetic (rest and digest, relaxation response).

The higher our HRV and thus the intervals between heartbeats (meaning a fast and frequent switch between parasympathetic and sympathetic nervous system), the healthier, fitter, more resilient, and more flexible you are.

In recent years, research has also shown a strong connection between low HRV and depression, anxiety, and increased risk of cardiovascular disease.

However, it's important to note that coherence is not the same as relaxation. Instead, it's a kind of flow state where you're attentive and can flexibly adapt to your challenges without being too relaxed or tense.

Additional Benefits of Coherent Breathing

  • Increased resilience through greater vagal tone
  • Increased brain function – enhanced vagal tone is associated with increased prefrontal cortical function
  • Increased empathy and social connection
  • Promotion of relaxation and reduction of stress and inflammation markers
  • Lowering of blood pressure by increasing baroreflex sensitivity
  • Increased oxygen supply to the brain
  • Reduced anxiety and depression through increased GABA levels

How It Works: Step by Step

  1. Get into a comfortable position – this can be lying down, cross-legged, or in a chair. When lying down, the legs should be slightly raised to support the lower back.

  2. Pay attention to your current breathing – count how many breaths you take per minute on average. If more than 16 breaths per minute, first start with ten and then reduce further.

  3. Slow down the breath over a few minutes (making sure that inhaling and exhaling remain even).

  4. Reach 5-6 breaths per minute – depending on what feels good for you.

  5. Listen to your feeling – if the breathing rate feels too uncomfortable, simply adjust it. Note that you're not pulling or pushing the breath – this can trigger anxiety.

  6. Practice regularly – start with five minutes a day and work up to ten minutes in the morning and evening for optimal effect.

Have fun and success trying it out!