Cardiac coherence

This is a paced-breathing exercise often called cardiac coherence. A steady rhythm may help some people settle their attention, but there is no universal target or guaranteed effect on heart-rate variability, cortisol, blood pressure, or emotions. Keep the pace comfortable and never force the breath.

How to practice

1
Settle in comfortably, close your eyes.
2
Inhale gently through the nose for a comfortable count, such as 4 or 5.
3
Exhale gently for the same count, without trying to empty the lungs completely.
4
Keep the rhythm easy. Shorten the count or return to normal breathing if it feels forced.
5
Practice for 1 to 5 minutes when useful. There is no required schedule.

Benefits

Offers a repeatable attention cue
May feel calming for some people
Lets you observe whether paced breathing suits you
Can be stopped or adapted without completing a target count

Make it part of a real moment

A practice becomes useful when it has a clear place in your day. Try it before the moment you usually lose focus, keep the duration small enough to repeat, and judge it by the quality of your next choice rather than by how calm you feel. If you miss a day, simply return to the same cue. Repetition matters more than a perfect session.

Read on this topic