A 5-Minute Paced Breathing Exercise
Follow the circle: breathe in as it grows, out as it shrinks. About six breaths a minute is the pace used in heart-rate-variability biofeedback training.
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Press Start, then follow the circle.
How to do it well
- Sit tall with your feet flat and one hand on your belly.
- Breathe in through your nose, low and slow, so your belly rises more than your chest.
- Breathe out gently, a little longer than you breathed in. Don’t force either one.
- If you feel lightheaded, stop and breathe normally. It usually passes within a minute.
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Individual experiences shared by patients; results vary.
Why about six breaths a minute?
At a slow pace, usually between about five and seven breaths a minute, your breathing and heart rhythm start moving together and the natural rise and fall of your heart rate gets bigger. Researchers call this resonance-frequency breathing, and it’s the basis of HRV biofeedback (Lehrer & Gevirtz, 2014). Six is a good general starting point. Your own best pace is usually close to it, and a biofeedback baseline session finds it exactly.
When to use it
Before a meeting or a game. In the car, before you walk in the door. At bedtime. After a hard training session.
Where biofeedback comes in
The pacer gives everyone the same rhythm. In a biofeedback session you see your own heart rhythm respond, and we find the pace that works best for you.
“Dr. Mike & the staff are very friendly & professional.”
Individual experiences shared by patients; results vary.
This exercise is for general relaxation and isn’t medical advice. If you have a heart or lung condition, check with your physician before practicing slow breathing regularly. If you’re in crisis, call or text 988.
What patients say
“Dr. Mike at FIT Clinic is hands-down the best chiropractor I’ve seen. He’s incredibly knowledgeable, thorough, and truly cares about long-term wellness. I’ve seen real improvements thanks to his personalized care. Highly recommend!”
“I can’t say enough great things bout Dr. Brandon. As a competitive athlete with Spartan races and CrossFit, I’m constantly challenging my body and Dr. Brandon has been able to “fix” me on several occasions so I could compete. His knowledge and experience never cease to amaze me and I recommend him to my gym and friends.”
“Dr. Mike & the staff are very friendly & professional. They really know how to help improve your quality of life.. I went in to see them & after a couple of visits with Dr. Mike he made me feel relax & got my range of motion with my back good again.”
Individual experiences shared by patients; results vary.