HRV Breathing Timer — 7s Per Phase (4.3 BPM)

Breathe in 7s — Breathe out 7s. 4.3 breaths per minute for optimal Heart Rate Variability.

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What is HRV Breathing?

Heart Rate Variability (HRV) breathing, also called resonance breathing or coherent breathing, is a technique where you breathe at a slow, steady pace to synchronise your heart rate with your breath. The optimal rate for most adults is around 5 breaths per minute — 6 seconds inhale, 6 seconds exhale, with no holds between.

At this pace the heart, lungs, and nervous system enter a state of coherence — the natural oscillation between them synchronises, which measurably improves HRV. Higher HRV is associated with better cardiovascular health, emotional regulation, and resilience to stress.

How to Do HRV Breathing

Sit or lie comfortably. Relax your shoulders and jaw.
Breathe in slowly and smoothly through your nose for 6 seconds. Let your belly rise first, then chest.
Breathe out gently through your nose or mouth for 6 seconds. Let it be effortless.
Repeat without any pause or hold between breaths.
Practice for at least 5 minutes to feel the full effect. 10–20 minutes is ideal.

Adjusting the Seconds — BPM Reference

Use the + / − control to adjust the seconds per phase. Both inhale and exhale stay equal.

Seconds per phase	Breaths per minute
5s	6 BPM
6s	5 BPM (default)
7s	~4.3 BPM
8s	3.75 BPM
10s	3 BPM

Most HRV research uses 5–6 BPM. If 6 seconds per phase feels too long, start with 5s and gradually extend.

Benefits of HRV Breathing

Directly increases heart rate variability — a biomarker of health and resilience
Activates the vagus nerve and the parasympathetic nervous system
Reduces cortisol, blood pressure, and resting heart rate over time
Improves emotional regulation and reduces anxiety
Enhances athletic recovery and cognitive performance
Backed by extensive clinical research (biofeedback therapy)

HRV vs Other Breathing Techniques

HRV breathing uses only two phases — a smooth inhale and exhale with no holds. This differs from techniques that use holds to extend the calming effect:

4-7-8 Breathing — Includes a long 7-second hold; powerful for acute anxiety and sleep.
Box Breathing — Four equal phases including two holds; ideal for focus and stress reset.
4-2-4 Breathing — Short hold, balanced rhythm; good as a daily beginner practice.
Custom Breathing Timer — Build any phase pattern with per-phase seconds; focus mode and sound included.
Nei Gong Abdominal Breathing — 4s inhale, 6s exhale; natural belly breathing from Daoist Nei Gong (Fu Xi 呼吸).