Breathing slowly at ~6 breaths/min (about 5 s in, 5 s out) often increases heart-rate variability (HRV) and nudges the autonomic nervous system toward a calmer balance. It pairs well with a 10-minute pause; use it if you want a little more guidance than "just sit".
What is "6 bpm" / "0.1 Hz"?
6 breaths/min ≈ 0.1 Hz respiration.
Around this rate, the baroreflex (blood-pressure–heart-rate feedback) and respiratory sinus arrhythmia can resonate, which often shows up as higher HRV and a steadier, calmer feel.
Expected effects (short)
- HRV ↑ / vagal activity ↗: a marker of flexible autonomic regulation.
- Perceived calmness ↗: smoother breath → steadier internal pacing.
- Low cognitive load: following a dot is simpler than counting or scripts.
Note: HRV is a proxy, not a goal. The goal is a light reset, not a lab result.
When to use it
- During a 10-minute pause when attention is jumpy and you want a soft anchor.
- Before a focus block or after a stressful call.
- In the evening as part of a gentle wind-down.
When not to (or use plain pause instead)
- If slow breathing feels uncomfortable or air-hungry.
- If you're dealing with cardio-respiratory or panic conditions—use your clinician's advice first.
- If you find yourself over-controlling—drop the technique, return to "just sit".
(This page is educational, not medical guidance.)
A simple 10-minute protocol
- Posture: sit or lie comfortably, shoulders loose.
- Visual: follow the breathing dot if you like; otherwise close eyes.
- Cadence: ~5 s inhale → ~5 s exhale (no breath-holds).
- Effort: breathe quietly; keep the chest/shoulders relaxed; belly can move.
- Mind: if you start "managing" the breath, soften; if it drifts, gently return.
- Finish: notice how the room feels for a few seconds before moving.
Tip: You don't need to be exact. Anything 5–7 breaths/min is close enough; comfort beats precision.
Troubleshooting & common mistakes
- Too much air → lightheadedness: shrink the volume, not the cadence.
- Counting stress: stop counting; follow the dot's up–down instead.
- Jaw/neck tension: unclench teeth; imagine the breath "wide".
- Impatience: it's a quiet effect. Look for steadiness, not fireworks.
How this fits the app's modes
Breathing dot = gentle pacing at ~6 bpm.
Hidden screen / Ghost timer are fine without breath work; this mode is optional.
References
- Lehrer, P. & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology. (resonance/0.1 Hz overview)
- Laborde, S., Zammit, N., Mosley, E. (2022). Slow-paced breathing and HRV: systematic review/meta-analysis. Neuroscience & Biobehavioral Reviews.
- Zaccaro, A. et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience.
- Shaffer, F. & Meehan/Smith (2016). A practical guide to HRV metrics and norms. Frontiers in Public Health.
- Vaschillo, E., Vaschillo, B., Lehrer, P. (2006). Characteristics of resonance in heart rate variability biofeedback. Applied Psychophysiology and Biofeedback.