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  • Writer's pictureShrikant Soman

Unlocking the Power of Resonance Frequency Breathing: A Guide to Harmony and Well-being

Updated: Feb 28

Unlocking the Power of Resonance Frequency Breathing: A Guide to Harmony and Well-being

Resonance breathing is a specific breathing technique that involves slow, deep breaths taken at a rate of 4.5 to 7 breaths per minute. It is believed to synchronise the heart rate with the breathing rate, leading to a state of physiological coherence. This, in turn, is thought to promote relaxation, reduce stress, and improve overall well-being.

Here's a breakdown of the key aspects of resonance breathing:

  • Slow and deep breaths: Unlike typical breathing, which is often shallow and rapid, resonance breathing emphasises slow and deep breaths that engage the diaphragm. This means your belly should rise and fall with each breath, rather than your chest.

  • Individualised pace: While the general range is 4.5 to 7 breaths per minute, the ideal pace for resonance breathing can vary slightly from person to person. Finding your own personal resonance frequency can be done through biofeedback or with the guidance of a qualified practitioner.

  • Focus on exhalation: While both inhalation and exhalation are important in resonance breathing, some practitioners emphasise the importance of a slow and controlled exhalation. This can further promote relaxation and activate the parasympathetic nervous system, which is responsible for the body's "rest and digest" response.

Resonance Breathing: Finding Calm in the Garden of Your Body

Imagine you have a beautiful garden within your body. When you're stressed, it's like a stormy day in your garden. The wind whips through the flowers, the rain pelts the leaves, and the soil becomes tense and compacted. This storm is your body's fight-or-flight response kicking in.

Resonance breathing is like calming the storm in your garden. It involves taking slow, deep breaths, around 3-7 times per minute. This gentle, steady "breeze" helps your body to:

  • Relax: Just like the wind dies down after a storm, resonance breathing helps your body relax and return to a calm state. The tense muscles soften, the heart rate slows down, and the stormy feelings begin to fade.

  • Heal: Imagine bringing out the sunshine and watering can after the storm has passed. Resonance breathing activates your "rest and digest" system, which is like providing your garden with the necessary resources to heal and thrive. It helps your body repair tissues, fight off illnesses, and function smoothly.

  • Balance: Think of your garden as an ecosystem where all the elements - flowers, trees, soil, and even the tiny insects - work together in harmony. Resonance breathing helps your heart, breathing, and nervous system synchronize like a well-oiled system, leading to a sense of balance and well-being.

While the science behind resonance breathing might seem complex, the key is to experience its calming effects directly. Just like you wouldn't need to understand the science of rain to appreciate how it nourishes your garden, you don't need to grasp the scientific explanation for resonance breathing to benefit from its calming and balancing effects.

So, close your eyes, take a few slow, deep breaths, and feel your own inner garden begin to flourish with peace and calm.

Understanding Resonance: Finding the Sweet Spot in Your Body

Imagine you have a swing set in your backyard. When you push it gently back and forth, it swings slowly. But if you push it just the right way, at a specific speed, the swing goes higher and higher with each push. This "sweet spot" (sweet spot is the point or area on a bat, club, or racket at which it makes most effective contact with the ball. "a bigger sweet spot forgives off-centre hits". It is an optimum point or combination of factors or qualities. ) is called the resonance frequency.

In our bodies, many things work like swings. Our heart rate, breathing, and even brain activity have natural rhythms. Resonance breathing aims to find the "sweet spot" for your breathing rhythm.

some key points:

  1. Oscillations: These are just fancy words for rhythmic movements like swinging or breathing. Most things in our body have their own rhythm, some fast, some slow.

  2. Resonance Frequency: This is the sweet spot where pushing something (like our breathing) at a specific pace leads to the biggest response (feeling calm and relaxed).

  3. Benefits: By finding our resonance frequency through slow, deep breaths, we can:

  • Relax: Just like the swing going higher, our bodies feel calmer and more at ease.

  • Adapt: Resonance helps our body rhythms work together smoothly, making it easier to adjust to stress, activity, and other changes.

The key message is simple: slow, deep breathing can help us find our "sweet spot" for a calmer and more adaptable body. Just like enjoying a gentle swing on a sunny day, resonance breathing can bring a sense of peace and well-being.

 Resonance Breathing: Tuning Your Body's Orchestra

Imagine your body is like a complex orchestra. Each organ, like the heart, lungs, and nervous system, has its own rhythm, just like the different sections in an orchestra. When these rhythms work together in harmony, it creates a state of optimal health and well-being.

Resonance breathing acts as a conductor, helping to synchronise these internal rhythms. Here's how it works:

  • Unique Control: Unlike many other bodily functions, we have direct control over our breathing rate. This makes it a powerful tool for influencing other systems in the body.

  • Finding the Optimal Tempo: Just like a conductor guides the orchestra to play at the perfect tempo, resonance breathing aims to find the ideal breathing rate (around 5 breaths per minute) that best harmonizes with your other rhythms.

  • Benefits of Harmonization: By aligning these rhythms, resonance breathing can:

  • Enhance Function: Similar to how a well-conducted orchestra plays more efficiently, resonance breathing can help your body systems work together more smoothly. This can improve functions like blood pressure regulation and oxygen absorption.

  • Increase Adaptability: Like an orchestra adapting to changes in tempo, resonance breathing can help your body adjust smoothly to various conditions, like stress or physical activity.

Remember, you don't need to be a professional conductor to benefit. Simply focus on taking slow, deep breaths and feel the calming effect it has on your body and mind. It's like tuning into the natural rhythm of your body and experiencing the symphony of well-being that emerges.

Resonance Breathing and Blood Pressure: Tuning the Body's Response

People with high blood pressure often have two challenges: their vagus nerve (which helps the body relax) is less active, and the pressure sensors in their arteries (called baroreceptors) are less sensitive. This makes it harder for their bodies to keep blood pressure in a healthy range.

Resonance breathing can help address both of these challenges:

  • Increased Vagus Nerve Activity: When you exhale slowly and deeply (as in resonance breathing), the pressure in your chest increases. This stimulates the vagus nerve, encouraging your body to relax and lower blood pressure.

  • Enhanced Baroreceptor Function: The gentle pressure changes caused by deep, slow breathing also help "wake up" the baroreceptors in your arteries. These sensors become more responsive to changes in blood pressure, allowing your body to regulate it more effectively.

Regular practice of resonance breathing (around 3-7 breaths per minute) can improve both vagus nerve activity and baroreceptor sensitivity. This can lead to various health benefits, including lower blood pressure and an overall improved response to stress.

Resonance Breathing: Benefits Beyond Blood Pressure

While the science behind resonance breathing is relatively new (emerging in the 1990s), humans have intuitively practised it for centuries. Chanting, prayers, and specific poetry rhythms often contain speech patterns that naturally fall into the "resonant frequency" range.

Recent research suggests that resonance breathing, beyond its blood pressure regulation benefits, can also offer support for various conditions:

  • Stress management: By calming the nervous system, resonance breathing can help alleviate symptoms of anxiety, panic disorder, and depression.

  • Improved respiratory function: In conditions like asthma and COPD, resonance breathing can enhance symptom control, gas exchange, and overall lung function.

  • Reduced discomfort: Resonance breathing may help lessen symptoms associated with fibromyalgia and irritable bowel syndrome.

While more research is needed to fully understand the mechanisms behind these benefits, the initial findings are promising. 


Resources and further reading

  • Resonance frequency breathing

  • Effect of Resonance Breathing on Heart Rate Variability and Cognitive Functions in Young Adults: A Randomised Controlled Study

  • Guiding Breathing at the Resonance Frequency

  • Resonance frequency is not always stable over time

  • Resonant Breathing: A Science-Based Tool to Lower Stress Levels in Minutes

  • A Practical Guide to Resonance Frequency Assessment for Heart Rate Variability Biofeedback Rectified

  • Relationship between the number of breaths that maximizes heart rate variability and height in patients with incurable cancers

  • Motivational Non-directive Resonance Breathing as a Treatment for Chronic Widespread Pain


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