Breathing Cadences

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Breathing is a natural and often unconscious act, but have you ever considered the rhythm and rate at which you inhale and exhale?  This is your breathing cadence, and consciously controlling it can have a profound impact on your physical and mental well-being.  

 

A slow, steady breathing cadence activates your body's parasympathetic nervous system, often called the "rest and digest" system.  This slows your heart rate and calms your mind, effectively countering the "fight or flight" response triggered by stress.  By consciously slowing your breathing, you send a signal to your brain that it's safe to relax.

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Here are a few breathing cadences to consider:

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Cadence 1: Quick Fix Breath

• Inhale:  4 seconds

• Exhale: 6 seconds​

Instructions:

1. Find a Comfortable Position: Sit or lie down in a relaxed position.

2. Inhale Slowly: Inhale deeply through your nose, counting to 4.

3. Exhale Slowly: Exhale slowly through your nose, counting to 6.

4. Repeat: Repeat this cycle for 5-10 minutes.

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Cadence 2: The Energizing Breath

• Inhale:   4 seconds

• Hold:     4 seconds

• Exhale:  4 seconds​

Instructions:

1. Find a Comfortable Position: Sit upright with your back straight.

2. Inhale Quickly: Inhale quickly through your nose, filling your lungs completely, counting to 4.

3. Hold Your Breath: Hold your breath for a count of 4.

4. Exhale Forcefully: Exhale forcefully through your mouth, making a hissing sound, counting to 4.

5. Repeat: Repeat this cycle for 5-10 minutes.

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Cadence 3: Box Breathing

​Popular with military and law enforcement, box breathing is a great way to regain control in stressful situations. Visualize drawing the four sides of a box as you go.

• Inhale:  4 seconds

• Hold:    4 seconds

• Exhale: 4 seconds 

• Hold:    4 seconds

​Instructions:

1. Find a Comfortable Position: Sit upright with your back straight.

2. Inhale Slowly: Inhale slowly through your nose, filling your lungs completely, counting to 4.

3. Hold Your Breath: Hold your breath for a count of 4.

4. Exhale Slowly: Exhale slowly through your nose, counting to 4.

5. Hold Your Breath: Hold your breath for a count of 4.

6. Repeat: Repeat this cycle for 5-10 minutes.

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​Cadence 4: Heart Rate Breathing

This method aims to sync your breathing with your heart rate variability.  The goal is to breathe at a rate of about 5.5 to 6 breaths per minute.  This generally involves a slow, steady inhale for about 5 seconds and an equally slow exhale for 5 seconds.  This specific rate has been shown to optimize heart function and reduce stress.

• Inhale:  5 seconds

• Exhale: 5 seconds 

​Instructions:

1. Find a Comfortable Position: Sit upright with your back straight.

2. Inhale Slowly: Inhale slowly through your nose, filling your lungs completely, counting to 5.

3. Exhale Slowly: Exhale slowly through your nose, counting to 5.

4. Repeat: Repeat this cycle for 5-10 minutes.

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Cadence 5: Vagal Breathing 

An effective remedy in stressful situations.  By stimulating the vagus nerve, you can induce the relaxation response. Vagal breathing helps not only to relieve stress but also to manage anger and anxiety.  

• Inhale:  4 seconds

• Exhale: 4 seconds 

• Hold:   1 seconds

​Instructions:

1. Find a Comfortable Position: Sit quietly with your eyes closed.

2. Inhale Slowly: Inhale easily and slowly through your nose, counting to 4.

3. Exhale Slowly: Exhale slowly through pursed lips or through your nose, counting to 4.

4. Hold Your Breath: Pause for a count of 1.

5. Repeat: Repeat this cycle for 5-10 minutes.

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Cadence 6: Calming the Mind & Body

• Inhale:  3 seconds

• Hold:    3 seconds

• Exhale:  6 seconds

• Hold:    3 seconds​

​Instructions:

1. Find a Comfortable Position: Sit upright with your back straight.

2. Inhale Slowly: Inhale slowly through your nose, filling your lungs completely, counting to 3.

3. Hold Your Breath: Hold your breath for a count of 3.

4. Exhale Slowly: Exhale slowly through your nose, counting to 6.

5. Hold Your Breath: Hold your breath for a count of 3.

6. Repeat: Repeat this cycle for 5-10 minutes.

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Cadence 7: The Calming Breath

​This simple yet powerful technique is great for relaxation and sleep.  The extended exhale is particularly effective at calming the nervous system.

• Inhale:  4 seconds

• Hold:    7 seconds

• Exhale: 8 seconds

Instructions:

1. Find a Comfortable Position: Sit or lie down in a relaxed position.

2. Inhale Slowly: Inhale deeply through your nose, counting to 4.

3. Hold Your Breath: Hold your breath for a count of 7.

4. Exhale Slowly: Exhale slowly through your mouth, making a whooshing sound, counting to 8.

5. Repeat: Repeat this cycle for 5-10 minutes.​​

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Remember:

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• Start Slowly: Begin with a few minutes of practice each day and gradually increase the duration.

• Listen to Your Body: If you experience any discomfort, stop and rest.

• Practice Regularly: Consistent practice is key.

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Note:  A pursed-lip exhale is a great technique, especially for individuals with lung conditions like COPD or asthma.  It helps slow down exhalation, reducing the work of breathing and preventing air trapping in the lungs.  Feel free to use an exhale through the mouth instead of the nose.​​  If you have any underlying health conditions, consult with a healthcare professional before starting any new breathing exercises.

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​Finding Your Rhythm

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The next time you're feeling stressed or unfocused, take a moment to pay attention to your breathing.  Try one of the cadences mentioned above or simply try to slow down your natural rhythm.  Over time, you'll discover a cadence that helps you feel centered, calm, and in control.  A simple, intentional change in your breathing can be a powerful tool.