Everyone has a pace. Find yours.
Somewhere between four and seven breaths a minute, your heart rate and your breath stop competing and start amplifying each other. That rate is personal, it barely moves once you know it, and almost nobody is ever told theirs. Five short trials, about four minutes, and nothing leaves this page.
- Sit tall, feet down, hands loose. Breathe through the nose the whole way.
- The ring will pace you. Follow it, do not race it. Fill to about three quarters, never to the brim.
- Five paces, four breaths each. After each one you rate how it felt. That rating is the measurement.
About four minutes. Skip this if you're pregnant or have a cardiac or respiratory condition, unless your clinician says otherwise. Lightheaded means stop, not push. Nothing here is saved or sent anywhere.
How did that pace feel?
Those four are ordinary signs of a parasympathetic shift, so they count toward the score.
Your resonance pace is about
5.5
breaths per minute
Practise here, not lower. Slower is not better. The whole point of a resonance pace is that it is yours, and forcing a rate below it raises effort while lowering the benefit.
Ten minutes, once a day, beats an hour once a week. The baroreflex adapts to repetition, not to duration.
What this is not. A clinic finds your resonance frequency by watching a live HRV trace. This reads comfort instead, which tracks it loosely, not exactly. Treat the number as a good starting pace, not a diagnosis.
Every pace scored the same. That usually means the differences are real but too small to feel yet, which is common on a first run. Practise at the pace below for a week, then run this again. The contrast sharpens once the slower paces stop feeling novel.
What this is not. A clinic finds your resonance frequency by watching a live HRV trace. This reads comfort instead, which tracks it loosely, not exactly. Treat the number as a good starting pace, not a diagnosis.
Scientific Receipt, Breathing near 6 breaths per minute maximises heart-rate variability amplitude by bringing the respiratory rhythm into phase with the baroreflex, and the exact rate that does this differs between individuals (Vaschillo, Vaschillo & Lehrer, Applied Psychophysiology and Biofeedback, 2006; Lehrer & Gevirtz, Frontiers in Psychology, 2014). Clinical assessment identifies that rate from a live HRV trace. This instrument reads subjective ease instead, which tracks the same effect loosely rather than exactly. It is a starting pace, not a diagnostic. Read the full evidence review →