Free Tool
Coherent Breathing Timer
The 5-5 rhythm: five seconds in, five seconds out — about six breaths per minute. The rhythm that optimizes your heart rate variability and balances your nervous system.
Breathe together with a coach
A timer counts your rhythm. A coach sees how you breathe — tension, holding, what sits underneath. That's why 1:1 often goes deeper than practising alone. Book a free 30-minute intro call — no pressure, no obligations.
Book free intro callHeart coherence. Balance between sympathetic & parasympathetic.
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Voice: Johannes — recorded cues, no AI
Before you start — please read this
Breathwork is powerful. Precisely for that reason: approach it with care. New to conscious breathing? Do your first sessions guided where possible — for example with a 1-on-1 breathwork coach or in the 30-Day Breath Challenge.
Feel light-headed, dizzy, tingling, nauseous or emotionally overwhelmed? Stop and return to normal nose breathing. Lie down or sit with support until it passes.
Not while driving, cycling or in water. Not recommended during pregnancy, epilepsy, serious heart conditions or recent surgery. When in doubt: consult your doctor.
This tool is not medical treatment and does not replace a doctor or instructor. You practice at your own risk. To the extent permitted by law, Spiriators is not liable for injury or other consequences of this exercise.
Add the timer to your home screen
Same Spiriators app as the portal — with a shortcut to this timer. Courses stay available as usual.
What is coherent breathing?
Coherent breathing — also called resonance breathing — is the simplest rhythm there is: equal in and out, without holds, at 5-5. That's about six breaths per minute — the rhythm research shows is most optimal for heart coherence. It's the technique heart-coherence coaches, HRV trainers and breathwork coaches worldwide use as a foundation, precisely because nothing is held: it's the gentle, safe entry into conscious breathing.
Searching under another name? Coherent breathing is also called resonance breathing, paced breathing or the 5-5 rhythm — it's the same rhythm.
How to do coherent breathing?
- Sit comfortably with a straight back, or lie down with support.
- Inhale gently through your nose for 5 seconds — not too deep, not too full.
- Exhale directly for 5 seconds, without a pause between in and out.
- Follow the circle: it grows on the inhale and shrinks on the exhale.
- Do 5–20 minutes — the timer counts the session and tells you when you're done.
Why 5-5 is the 'coherent' rhythm
Your heart rate isn't constant — it speeds up on the inhale and slows on the exhale. At about six breaths per minute, your breath rhythm aligns with your heart rhythm: heart coherence. That's when HRV (heart rate variability) peaks — an important marker of stress resilience and health. Regular coherent breathing lowers blood pressure and cortisol, improves mood and makes your nervous system more resilient for the rest of the day.
When to use the coherent timer?
- During a workday: a quick reset between meetings, without anyone noticing.
- As a morning ritual: 10 minutes before your day starts.
- After lunch, to prevent the afternoon dip.
- As daily HRV training: 10–20 minutes for a measurable effect.
Other breathing techniques
Not sure which technique fits your moment?
This page has one technique pre-selected. On the free breathing timer you'll find all techniques: box breathing, 4-7-8, coherent breathing, energize breath, cyclic breath and custom rhythm — switch with one click.
Explore all breathing techniques →Want to go deeper than a timer?
30-Day Breath and Yin Challenge
A new 15–30 minute video every day. This challenge helps you get out of your head and back into your body.
View the challenge