11 Breathwork Hacks to Reset Your Vagus Nerve and Find Calm

5. Coherent / Resonant Frequency Breathing (≈5–6 Breaths/Minute)

What it is: Coherent breathing aims for a steady, slow rhythm—about five to six breaths per minute—which research links to improved heart rate variability (HRV). Why it helps: breathing at this resonant frequency maximizes baroreflex effectiveness and supports vagal tone, helping the body respond better to stress. How to do it: try a pattern of inhaling five seconds and exhaling five seconds (6 breaths per minute) or inhale six seconds and exhale six seconds (5 breaths per minute). Start with two to three minutes and build gradually. Practical tip: use a timer app or a guided audio to keep even pacing. Many studies looking at HRV use five breaths per minute as a target, but you don’t need instrumentation to benefit—noticeable calm often occurs after a few minutes. Beginners should start shorter and practice daily. If you have dizziness or orthostatic issues, practice sitting and progress slowly. For measurable changes in HRV, regular practice over weeks tends to produce more consistent results than brief one-off sessions.

6. Alternate Nostril Breathing (Nadi Shodhana)

What it is: A yogic practice where you inhale through one nostril and exhale through the other, alternating sides. Why it helps: the rhythmic alternation promotes balance in the nervous system and supports a calmer mental state through paced breath and focused attention. How to do it: sit upright and use your right thumb to gently close the right nostril while inhaling through the left. Close the left nostril with your ring finger and exhale through the right. Inhale through the right, then switch to exhale through the left. Continue for five to ten cycles at a gentle pace. Practical tip: keep the counts even and the breath soft. If you have a blocked nose due to congestion, use gentle nasal clearing or choose another technique until breathing is comfortable. Difficulty: moderate—requires some coordination but many people find it deeply centering once they get the rhythm. For those with high blood pressure, avoid forceful breath; keep it gentle and steady.