Breathing exercise · 5-5 · 20 min

Heart Coherence

Slow, even breathing with your attention resting on your heart and a warm feeling of appreciation.

The 5-5 pattern, step by step

1. Breathe in through the heart for 5 seconds.
2. Breathe out through the heart for 5 seconds.

That is one round, lasting 10 seconds, or about 6 breaths a minute. Repeat it gently for around 20 minutes. If any count feels too long, shorten it: the breath should always feel comfortable.

Gentle reminders during the session

• Rest your attention in the centre of your chest.
• Imagine the breath flowing in and out through your heart.
• Bring to mind someone or something you appreciate.
• Let that warm feeling grow with each breath.
• It could be a pet, a place, a kind moment.
• Breathe the feeling in. Breathe it out to the world.
• Notice how your body responds to warmth.
• Stay with this gentle glow.
• You can return to this feeling any time.

Good for when you feel

Similar breathing exercises

• Gentle Pause4-6 · 2 minA slow, longer exhale tells your body it is safe to soften. The perfect reset.
• Hand on Heart4-2-6 · 5 minRest a hand on your chest. Breathe in kindness, breathe out the harsh inner voice.
• Even Waves5-5 · 5 minSlow, even breaths at about six a minute. Balancing and quietly restorative.
• Resonance Breathing4-6 · 10 minAbout six slow breaths a minute: the natural rhythm where heart and breath fall into step.
• Kindness Breath4-6 · 10 minPair each breath with a kind phrase. Gentle medicine for a harsh inner voice.
• Equal Breath6-6 · 15 minIn for six, out for six. Balanced, grounding and quietly restorative.

Pair it with a guided relaxation

• Warm Light Body Scan5 minA slow glow from head to toe
• Hands of Kindness3 minOffer yourself the comfort you would give a friend
• Footsteps on the Shore4 minWalk with the rhythm of the waves