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Resonant Breathing
Resonance-frequency breathing (~6 breaths/min) maximizes heart rate variability, reduces blood pressure, and enhances vagal tone through baroreflex optimization.
Blood Pressure Reduction
- Systolic BP: 4-6 mmHg
- Diastolic BP: 2-3 mmHg
- Effects sustained with regular practice
Autonomic Benefits
- HRV: significant improvement
- Vagal tone: enhanced
- Baroreflex sensitivity: 15-25% increase
Protocol
- 15-20 min daily at resonance frequency (~6 breaths/min)
- Inhale ~5 s, exhale ~5 s
- Device guidance improves adherence
Tertiary map
Wikipedia: Pranayama (wikipedia-pranayama-overview) situates paced ~6/min breathing in broader breath-regulation traditions—resonance-frequency physiology and trial effect sizes remain PubMed-first on this page.
Evidence
- Slow-paced breathing to stimulate the cholinergic anti-inflammatory pathway in moderate COVID-19 pneumonia (RCT)
- Resonant breathing and baroreflex sensitivity
- Device-guided breathing and blood pressure
- Wikipedia: Heart rate variability
- Wikipedia: Pranayama
- Effect of slow abdominal breathing combined with biofeedback on blood pressure and heart rate variability in prehypertension