Summary
Breathing at your resonance frequency (typically around 6 breaths per minute) produces the largest oscillations in heart rate and HRV. This rate varies slightly between individuals but falls in a narrow range.
Methods
Review of biofeedback literature and clinical protocols
Key Findings
- Resonance frequency is typically 4.5-7 breaths per minute for most adults
- Breathing at resonance frequency maximizes respiratory sinus arrhythmia
- Effects are immediate and measurable within a single session
- Regular practice leads to sustained improvements in baseline HRV
Limitations
Individual resonance frequency requires testing to determine precisely
What This Means for You
Try breathing at about 6 breaths per minute (5 seconds in, 5 seconds out) to maximize your HRV response. If you want precision, HRV biofeedback apps can help you find your exact resonance frequency.
Source
Read the original paper in Applied Psychophysiology and Biofeedback ↗
Added to HRV Zone: 2025-01-07