Coherent breathing
With coherent breathing you breathe slowly and evenly – about six breaths per minute. A simple version: 4 seconds in, 6 seconds out.
How it works
- Sit or lie comfortably, shoulders relaxed.
- Breathe in through your nose for 4 seconds, belly expands.
- Breathe out for 6 seconds, calmly and without pushing.
- Carry on like this for 5–10 minutes. A circle that moves with your breath helps.
When?
After a full day, before falling asleep or to finish a workout. Many people find it pleasantly calming.
If you feel dizzy, go back to breathing normally. Breathing exercises don’t replace treatment.
BLOX · BLOX has a full-screen breathing meditation: circle, gong and your heart rate before and after. Try it free
More guides
Getting back to training after a coldWhen can I exercise again after a cold? Rules of thumb for a gentle return – no catching up and no pressure.Back exercises at homeBack training at home: mobility, core strength and stretching in 10–15 minutes, no equipment – with notes on when to see a doctor first.Full-body stretchingStretches for the whole body in 15 minutes: neck, chest, back, hips, legs – calm, no equipment, ideal in the evening.