How slow is 6 breaths per minute?
Much slower than usual. Most people breathe 9 to 24 times a minute most of the time (Lehrer & Gevirtz, 2014). At 6 breaths a minute, each breath takes 10 seconds.
| Pace | One breath lasts | In / out (equal) |
|---|---|---|
| 6 breaths/min | 10 s | 5 s / 5 s |
| 5.5 breaths/min | ~10.9 s | ~5.5 s / ~5.5 s |
| 5 breaths/min | 12 s | 6 s / 6 s |
Why 6 breaths per minute?
Researchers studying heart rate variability report that heart-rate oscillations are largest when people breathe at about 6 breaths a minute, with an average of about 5.5 (Lehrer & Gevirtz, 2014). That is where the names “resonance” and “coherent” breathing come from.
How to do paced breathing
- Sit or lie down comfortably.
- Breathe in gently through your nose for 5 seconds.
- Breathe out gently for 5 seconds. No pause, no strain.
- Continue for 5 to 15 minutes. If 5 seconds feels long, start at 4 and slow down over a few days.
Counting vs a pacer: which is easier?
Counting works, but it keeps your mind busy and the rhythm drifts. A pacer sets the rhythm for you, so you can close your eyes and just follow.
| Pacer | Eyes needed? | Hands needed? |
|---|---|---|
| Counting in your head | No | No, but it keeps you thinking |
| On-screen animation | Yes | No |
| Sound cue | No | No |
| Vibration on your chest (Pianissimo) | No | No |
Feel the rhythm through your phone. Pianissimo paces 5 or 6 breaths a minute with a gentle vibration on your chest and a deep, warm tone. First session free.
Paced breathing vs box breathing vs 4-7-8
Paced breathing has no holds: in and out flow into each other. Box breathing (4-4-4-4) and 4-7-8 add breath holds. If holds feel uncomfortable, paced breathing is the simplest of the three.
FAQ
Is coherent breathing the same as resonance breathing?
In everyday use, yes: both describe slow, even breathing at about 5 to 6 breaths a minute.
How long should a session be?
5 to 15 minutes is a common range.
Can I do it lying down?
Yes. Pianissimo is designed for lying down, with the phone resting on your breastbone.
Related
Sources
- Lehrer PM, Gevirtz R. Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 2014.
Last updated: 31 October 2026.
Before you start
A relaxation session, not a medical device. A phone contains magnets and radios: Apple advises keeping it away from implanted medical devices, so do not rest it on your chest if you have a pacemaker or defibrillator. If you are pregnant or have a heart or lung condition, ask your doctor first.