Resonant Breathing Exercise to Reduce Stress & Increase Focus

This deep breathing exercise is Resonant Breathing, also known as Coherent Breathing. Breathe 5 full breaths per minute by inhaling and exhaling for a count of 5. Follow the avocado.

This meditation is brought to you by Apeel Science, makers of the Apeel coating that makes avocados and other fruit last longer.

According to Healthline, “Breathing at this rate [of 5 full breaths a minute] maximizes your heart rate variability (HRV), reduces stress, and, according to one 2017 study, can reduce symptoms of depression when combined with Iyengar yoga.”

Thanks to our little avocado friend in the video, you don’t have to count. Just breathe in and out as directed, and you will be breathing at a rate of 5 breaths per minute. This exercise is 5 minutes long, which is the beginning level recommended by Healthline.

Can breathing exercises help anxiety?

“When you’re stressed or anxious, your breathing tends to be irregular and shallow,” says Kristoffer Rhoads, a clinical neuropsychologist who treats patients at the UW Medicine Memory & Brain Wellness Center at Harborview Medical Center. “Your chest cavity can only expand and contract so much, which makes it hard to get more air in.” 

Right as Rain by UW Medicine explains, “Deep breathing (sometimes called diaphragmatic breathing) is a practice that enables more air to flow into your body and can help calm your nerves, reducing stress and anxiety. It can also help you improve your attention span and lower pain levels.” 

What is the best breathing exercise for anxiety?

Right as Rain explains Dr. Rhoads’ deep breathing technique for anxiety:

“Rhoads likes to teach deep breathing by first having someone activate their sympathetic nervous system. You can do this by sitting comfortably, closing your eyes and imagining an extremely stressful situation. Notice how your body responds: Your chest might tighten, your breathing might grow shallower and your heart might beat faster. 

Next, turn your attention to your breath. Focus on breathing from your stomach, pushing your stomach out each time you inhale. Take longer breaths, counting to at least three for each inhalation and exhalation. Keep doing this even though it may feel uncomfortable at first. After a while, you will start to notice your body feeling more relaxed. 

“Noticing the differences for yourself in how your body feels is more powerful than anyone describing it to you,” Rhoads says.”

Become aware of how your body feels when you practice deep breathing, so you’ll be able to use this technique to calm yourself when feelings of anxiety cause shallow breathing.