5-5 cycle (inhale 5 s, exhale 5 s) or 4-6 (inhale 4 s, exhale 6 s) for 5 minutes, 3 times a day ('365' popularized in France). Regularity matters more than duration.
6 breaths per minute significantly increases RMSSD and HF-HRV vs free breathing in a single session. Acute and reproducible effect.
View the study (RCT) →2022 meta-analysis: slow breathing at 4.5–6.5 breaths/min reduces state and trait anxiety with medium effects (SMD ≈ -0.55). Mechanism: increased vagal tone measured by RMSSD and HF-HRV.
View the study (meta-analysis) →Regular practice lowers systolic blood pressure by −4 to −6 mmHg and diastolic by −2 to −4 mmHg in mild-to-moderate hypertensive people. Recognized by the AHA for adjunctive use.
View the study (meta-analysis) →Pilot trial: 8 weeks of HRV biofeedback with 5.5 breaths/min breathing reduce panic attack frequency and anticipatory anxiety. Basis of the breathing component of CBT for panic.
View the study (RCT) →As a component of HRV biofeedback: PHQ-9 improvement comparable to structured mindfulness at 8 weeks.
View the study (meta-analysis) →Information, not medical advice. Scientific evidence reflects the quality of the studies.