What it does
A standardized pattern of breathing at a fixed pace of about 5 breaths per minute (roughly 6 seconds in, 6 seconds out), which is close to the average resonance frequency across most adults and is associated with measurable increases in heart rate variability.
How to practice
- 1Sit comfortably and let go of any prior breathing pattern.
- 2Inhale slowly and smoothly through the nose for a count of 6 seconds.
- 3Exhale slowly and smoothly through the nose for a count of 6 seconds, with no pause at either end.
- 4Keep the transition between inhale and exhale soft rather than abrupt.
- 5Continue at this steady 6-second-in, 6-second-out pace for the full practice.
When it helps
Chronic or generalized anxiety, building a longer-term regulation practice, situations calling for a steady, standardized pace rather than one personalized to individual resonance frequency.
Benefits
The fixed, well-studied 5-breaths-per-minute pace makes it simple to apply consistently without needing to find a personal frequency first; associated with improved heart rate variability and a calming shift in the autonomic nervous system with regular practice.
A note on safety
Very similar in practice to Resonant Breathing, but standardized rather than personalized — if 6-6 doesn't feel like a natural fit after several tries, Resonant Breathing's more individualized approach may suit some people better.