Coherent breathing timer — 5.5 breaths a minute

Press start and let the circle carry the pace. This coherent breathing timer runs the slow, even 5.5-second in, 5.5-second out rhythm — about five and a half breaths a minute, with no breath holds at all.

Before you begin. RhythmRx is a wellness practice app, not medical advice, and this timer is not a treatment for any condition. Paced breathing suits most healthy adults, but if you have a heart or lung condition, are pregnant, or feel faint, dizzy or short of breath at any point, stop and speak to a doctor. Never practise a breathing pattern while driving or in water.

What coherent breathing is

Coherent breathing — also called resonance breathing or resonant-frequency breathing — is simply slow, even breathing with no holds, at roughly five to six breaths a minute. The version this timer runs is 5.5 seconds in and 5.5 seconds out, which lands at exactly 5.5 breaths a minute and sits in the middle of the range most commonly used.

Around this pace, breathing, heart rate and blood-pressure rhythms tend to line up, and heart rate variability rises — the effect the word "coherence" refers to. That association is well documented in the biofeedback literature. It is a description of a measurable physiological pattern, not a claim that the practice treats anything.

How to use this timer

Press start and follow the circle: in as it grows, out as it shrinks, with nothing in between. The whole page is client side, so it works with no account and keeps running if your connection drops. The countdown in the middle rounds up, so you will see a six at the top of each phase — watch the circle rather than the number if that bothers you.

The most common mistake is to breathe big rather than slow. Coherent breathing should feel almost lazy; if you are gulping air at the start of the inhale or running out at the end, take less air in, not more. Ten minutes is a normal session, and unlike the patterns with holds this one is comfortable to sustain for that long.

Why 5.5 rather than some other number

Everyone has a slightly different resonance frequency — the breathing rate at which their heart-rate oscillations are largest — and in adults it usually falls between about 4.5 and 6.5 breaths a minute. Clinical biofeedback protocols find each person theirs individually with equipment. Without equipment, 5.5 is the sensible default because it sits close to the middle of that band, so it is near enough for most people.

If 5.5 seconds feels rushed, try six seconds in and six out (five breaths a minute). If it feels slow and you find yourself waiting, try five and five. The pattern matters more than the decimal place, and the point is a smooth, unforced breath.

Coherent breathing compared with box and 4-7-8

The clearest difference is the holds. The box breathing timer holds twice per round and is designed for staying calm and alert under pressure. The 4-7-8 timer holds for seven seconds and has the longest exhale, which suits winding down at night. Coherent breathing has no holds, so it is usually the most comfortable of the three to keep going for five or ten minutes, and the easiest to recommend to someone who dislikes holding their breath.

If you want the counts on paper instead of a screen, the free printable breathing card lists them side by side, and our guide to breathing exercises explains what each one is usually used for.

Turning ten minutes into a daily practice

Coherent breathing is the pattern most often prescribed as a daily practice rather than a rescue tool, precisely because it is long, dull and sustainable. People who stick with it tend to anchor it to a fixed slot — the first ten minutes of the day, or the gap between finishing work and starting the evening — rather than waiting for a moment that feels right.

RhythmRx guides the same pattern, keeps the streak, and lets you note how you slept and how you felt so the practice has something to show for itself. Start free, or see what Premium adds on the pricing page.

Frequently asked questions

What is a coherent breathing timer?

It is a pacer for slow, even breathing at about five to six breaths a minute with no breath holds. This one runs five and a half seconds in and five and a half seconds out, shown as an expanding and shrinking circle, and it runs entirely in your browser with no signup.

Is coherent breathing the same as resonance breathing?

In everyday use, yes. Coherent breathing usually means a fixed slow pace of around 5.5 breaths a minute, while resonance frequency breathing strictly means finding the exact rate that produces the largest heart rate oscillations for one individual, which needs biofeedback equipment. For most people the 5.5 default is close enough.

How long should I practise coherent breathing?

Five to ten minutes is a common session, and because there are no breath holds it is comfortable to sustain. Start with five minutes and extend it only while the breath still feels unforced.

Should the breath be deep?

Slow rather than deep. If you are gulping air at the start of the inhale or running short at the end, take in less air and keep the pace. The aim is a smooth, quiet, unhurried breath.

Is coherent breathing safe?

Slow breathing without holds suits most healthy adults, and it is the gentlest of the common patterns. RhythmRx is a wellness practice app and not medical advice. If you have a heart or lung condition, are pregnant, or feel faint or dizzy, stop and speak to a doctor.

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