Resonance Frequency Breathing

Resonance frequency breathing, also known as heart rate variability biofeedback (HRVB), is a breathwork practice increasingly favored by psychophysiologically- oriented psychotherapists for its profound impact on emotional and physical health (1,2), and has been described as a powerful adjunct to psychotherapy for stress-related mental illnesses (3). This method involves maintaining a steady rhythm of inhalations and exhalations, typically between four and a half to six and a half breaths per minute. This specific breathing pattern can significantly alleviate stress-related psychological issues like anxiety and depression, and enhance cardio-respiratory health by lowering blood pressure, improving HRV, and easing asthma symptoms, often producing a calming effect in just five minutes (4). 

Over the decades, HRVB and similar slow-paced breathing practices have been thoroughly examined, with research proliferating since the 1990s. Studies have consistently indicated that organized variability in heart rate may serve as a reliable indicator of overall health — both physical and emotional (5,6,7,8,9,10). Moreover, HRVB is increasingly recognized for its broad-ranging benefits, supported by robust evidence highlighting its efficacy as a simple, cost-effective intervention to reduce symptoms of stress and potentially prevent chronic stress conditions (11). 

The stress-managing prowess of HRVB stems from its ability to modify breathing depth and slow the breathing rate to what is termed the resonance frequency. Further, research suggests a dose-dependent response to HRVB; while notable benefits can be experienced from as little as five minutes of daily practice, extending this to 30 minutes can yield even more significant effects (4,12). A meta-analysis even showed that it has comparable effects to antihypertensives when practiced 30 minutes/day, over four weeks (12).  

If you’re navigating the daily challenges of life, mastering the art of breathing through HRVB can be crucial. By tapping into this efficient technique, you can access a powerful toolkit for relaxation, mental clarity, emotional stability, and increased resilience to stress, making HRVB a valuable ally on any life journey.

Benefits 

IMMEDIATE EFFECTS: 

  • Reduced stress (13,14,15,16)

  • Reduced anxiety (13,15,17)

  • Improved HRV (13,18,19,20)

  • Improved mood (21) 

  • Improved cognitive performance (14,22,23,24)

EFFECTS OF DAILY PRACTICE: 

  • Reduced stress (25,26)

  • Reduced anxiety (4,25-29)

  • Reduced symptoms of depression (3,4,21,26,30)

  • Reduced symptoms of PTSD (3,4)

  • Reduced symptoms of chronic fatigue (31) 

  • Improved stress resilience (11)

  • Improved emotion regulation (4,32,33) 

  • Improved sleep (26,34,35) 

  • Improved respiratory function in asthmatics and patients with COPD (4,20,29) 

  • Improved athletic performance (4)

  • Improved HRV (18)

  • Improved cardiovascular function and reduced blood pressure (12,29,36-39) 

  • Improved quality of life (4,29)

How it works 

HRVB intertwines our physical and emotional states, akin to tuning into our body's own rhythmic symphony. Central to this are two key rhythms: respiratory sinus arrhythmia (RSA) and the baroreflex (BR).

RSA describes how our heart rate increases with inhalation and decreases with exhalation — not just a random pattern, but essential for optimal oxygen uptake during respiration, crucial for everyone from athletes to those with respiratory conditions (40). Research shows that, in healthy young individuals, heart rate and breathing can sync up, enhancing this process (41). The vagus nerve, which regulates RSA, is more active during relaxation, with its activity reflecting our health and emotional state. It’s also linked to social behaviors, where higher RSA levels correlate with greater sociability (42-46). 

The BR adjusts blood pressure in response to changes detected by baroreceptors in our arteries, crucial for maintaining blood pressure stability and is influenced by body size (47). Targeted breathing frequencies can enhance the 'Meyer wave', a natural heart rate rhythm, optimizing cardiovascular health (41,47). 

HRVB significantly boosts vagus nerve activity, often multiplying RSA amplitude, which not only promotes relaxation but also benefits brain health by increasing blood flow and connectivity in brain areas involved in emotional regulation (19,20,32,47). 

Overall, HRVB harnesses our body's innate mechanisms, balancing heart rate and breathing to enhance emotional regulation, respiratory efficiency, and cardiovascular health. This practice is more than relaxation; it’s a strategic engagement with our body’s regulatory systems to improve overall well-being.

How it is done

The idea of HRVB is to partition the respiratory cycle into two equal-length parts, an inhale and an exhale. Start by inhaling slowly until your lungs are expanded, and then slowly and fully exhale all your breath. A common pattern of duration is about a five-and-a-half-second inhale followed by a five-and-a-half-second exhale. Preferably, you inhale through the nose and exhale through the mouth. However, you can choose to breathe entirely through the nose, or the mouth if you prefer. This pattern of breathing is repeated for at least five minutes and the technique can be done in either a seated posture or a lying position, and eyes closed. When the time is up, return to normal breathing and take a minute to relax before you come back and open your eyes.

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