If you have the time to learn only one technique, this is the one to try. In coherent breathing, the goal is to breathe at a rate of five breaths per minute, which generally translates into inhaling and exhaling to the count of six. If you have never practiced breathing exercises before, you may have to work up to this practice slowly, starting with inhaling and exhaling to the count of three and working your way up to six.
- Sitting upright or lying down, place your hands on your belly.
- Slowly breathe in, expanding your belly, to the count of five.
- Pause.
- Slowly breathe out to the count of six.
- Work your way up to practicing this pattern for 10 to 20 minutes a day.