Take a Deep Breath!

A Trip Back to the Stone Age

Imagine you're in the stone age, out gathering berries. Suddenly, out of nowhere, a saber-toothed tiger appears in front of you. Your heart races and a wave of fear floods your body. Before you even have time to think, you automatically take a deep breath. What you don’t realize in that moment is that this breath is the key to activating your nervous system, preparing you for fight or flight.

At this moment, you're ready to act on your survival instincts. You run for your life, desperately searching for a safe hiding spot, while your body is driven by quick, shallow breaths. As soon as you reach safety, a deep sigh escapes your lips and your body relaxes and calms down.

The way you breathe has a direct impact on your nervous system and, in turn, your well-being. Even if you don’t consciously notice it, your breath plays a crucial role in both your physical and mental health. While we no longer have to run from predators, we face a wide range of modern stressors.

In this blog post, I’ll explain how coherent breathing works and how it can help you reduce stress, relax and strengthen both your body and mind.

What is Coherent Breathing?

Coherent breathing is a breathing technique that aims to synchronize your breath with your heartbeat. By regulating your breathing rhythm, a specific resonance frequency is created in the body, which slows the heart rate and activates the parasympathetic nervous system, putting the body into a state of relaxation. The parasympathetic nervous system is responsible for the body's rest and digestion functions.

How Does Coherent Breathing Work?

If you want to start practicing coherent breathing, it can be helpful to sit or lie down in a quiet place where you feel comfortable. Close your eyes and focus on your breath. Let your breath flow in and out through your nose while paying attention to the movement of your belly and chest. Try to establish a steady breathing rhythm, such as six breaths per minute. Each breath should last about 10 seconds. Count to five during both the inhale and exhale to regulate your breathing rhythm. It’s important to keep your breath smooth and even, without forcing it or hyperventilating. If your thoughts wander, gently bring them back to your breath.

To support you, I’ve programmed a visual tool so you can fully focus on your breathing.

How Does Breathing Affect Your Body?

When you breathe deeply and evenly, more oxygen is absorbed into your body. This strengthens your cardiovascular system and improves circulation. Additionally, breathing helps regulate blood pressure, reduce stress hormones like cortisol and increase your heart rate variability (HRV). HRV describes the variation in time between heartbeats and indicates how well your body is recovering. Furthermore, coherent breathing can help calm the mind and improve concentration. In times of stress or anxiety, breathing can help you relax and regain focus.

Take-Home-Message

• Sit up straight. Relax your shoulders and belly and exhale.


• Inhale gently for 5 seconds, expanding your belly as air fills the lower part of your lungs.


• Without pausing, exhale gently for 5 seconds, pulling your belly in as your lungs empty. Each breath should feel like a continuous cycle.


• Repeat this at least ten times, or more if possible.

You can practice coherent breathing whenever you feel stressed or want to relax. Practicing these techniques daily can help you experience long-term benefits. You'll notice that you feel more relaxed and balanced.

In summary, breathing is a powerful tool that can help reduce stress, promote relaxation and strengthen both your body and mind. Coherent breathing is a simple technique that you can use anytime, anywhere to enter a state of calm and relaxation. By regularly controlling your breath, you can achieve greater health and well-being. Give it a try and take a deep breath!

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