The Coherent Breathing Method | In conversation with original creator Stephen Elliott

You may have heard of Coherent Breathing, but how do you actually do it? Find out in this video!
The technique is also known as “Resonant Breathing”, “6:6 Breathing”, and “Even Stephen” breath… after its original creator Stephen Elliott.
In this rare interview, Stephen shares the fundamentals of the Coherent Breathing technique as well as tips from his years of research to help get the most out of your practice.
Stephen is a very rare individual; with a Western background in advanced electronics research and engineering, underpinned by a deep fascination with Eastern esoteric Chinese medicine, martial arts and Daoist ideas. His atypical worldview and sophisticated skillset meant that, as biofeedback tools became more advanced towards the end of the last century, he was uniquely placed to uncover the elements of the coherent breath.
Stephen is the president of Coherence LLC and the life scientist and biofeedback researcher behind much of the fundamental research into coherence.
Stephen not only created the original Coherent Breathing Method, he has also used his mastery in electronics research to single-handedly invent a number of unique biofeedback machines designed to measure the impact of the technique on the body… which in turn have led him to uncover hitherto unknown facts about the respiratory system.
Hear more about these discoveries in my second video with Stephen here… • A Coherent Story | How...
Coherent Breathing has begun to pop up in yoga classes and lifestyle magazines, but don’t let the simplicity and accessibility of the method fool you… it is so much more than just a relaxation technique. It is a way of “hacking” your circulatory system, improving your cardiac health, gaining control over your physiology & nervous system, and, when done properly, even altering your brain waves and improving your cognition.
You may have heard about it in James Nestor’s bestselling book “Breath”. Nestor talks briefly about how the method is used by Drs Gerbarg and Brown for radical health benefits, both mental and physical…
(Watch my interview with the doctors here…)
• Pat Gerbarg MD & Dr Ri...
(Have a go at Stephen’s breathing technique as it is used by Gerbarg and Brown here…)
• Try Coherent Breathing...
… but Nestor doesn’t mention the inventor and researcher who uncovered the technique that inspired them!
Because Elliott’s work is outside of mainstream scientific journals it is rarely referenced, however his book “The New Science of Breath” is the catalyst that has inspired many researchers to study the method. And they are only just beginning to uncover its potential!
LEARN MORE:
Subscribe to Stephen’s KZbin channel for the latest news from his research…
/ @coherentbreathing
Visit Stephen’s website to learn more about coherent breathing…
coherentbreathing.com
Read Stephen’s latest research here…
coherence.com
Purchase The New Science of Breath book…
www.amazon.com/New-Science-Br...
BREATHE ALONG:
Breathe along to Stephen’s famous guided music here…
open.spotify.com/album/3V71xf...
Purchase the legendary “2 Bells” track for your own use here…
coherentbreathing.com/coheren...

[@AriaBreath]

If you'd like to try slow, rhythmic breathing with specially-created music, check out the free resources here 👉 AriaBreath.com

[@vaivanasvytiene1611]

❤

[@alicequayle4625]

Interesting what he said about the diaphragm and venous circulation. It ties in with the Japanese breathing therapy for Neurasthenia / CFS / nervous exhaustion. By Dr Futaki? Kenzo. In about 1900.Worth checking out.

[@steevay7772]

I have been experimenting with different types of breath work and only recently tried coherent breathing. Having finished a session, I took my dogs for a walk and I felt rather odd. I soon realized that I wasn’t thinking about the past or planning my day for tomorrow. I was instead noticing the trees, the birds singing and the breeze on my face. Then I realized that I was fully in the present and that was why I felt so odd.

[@AriaBreath]

That is so awesome Steevay! According to some of the researchers into coherence, this is the rate at which advanced monks breathe... and if we breathe at the same rate, our brainwaves begin to look similar to theirs!

[@steevay7772]

@@AriaBreath Thank you Tom. Blessings to you.

[@dessiecoder2116]

I found it today and already feel so much better!

[@dessiecoder2116]

Yoga breathing on yoga body while stretching is 6 second in 8 out. Stressed me out. This is better.

[@inajosmood]

I've now been doing this consistently for more than a month and between 2 and 3 times a day. For me, this breathing method has become a vehicle of change. The adrenaline rush and high level of dopamine that I need.. the adrenaline stopped. The dopamine need slightly dropped, but for that I need to change other aspects of my life. Because of this (I theory craft) I feel kind of depleted, but also much more clear and I make moves on almost all aspects of my life. Very different from where I didn't feel depleted, but made slow strives towards the direction of a GOOD LIFE. The real cool thing is the level of natural control that I now get. Not the fervent will / need to control, but just the ability to make better choices pretty consistently. Not always, but substantially more often.

[@AriaBreath]

This is really fantastic news Jos, I'm seeing Stephen again in a few months so it will be great to let it him know that people are enjoying our video.

[@carlyshouse]

I've just gone back to using heartmath and am feeling disillusioned with my inconsistent results (I think that's why I gave up heartmath previously). Thank you so much, there is immediate improvement for me from applying this information. 😊

[@rhondaurb]

This was great. Thank you so much Tom and Stephen

[@aminavierk3610]

Thank you very much Tom & Stephen. I loved the questions you asked so we understood clearly, especially the diagrams. Thank you both very much. I’ll try this breathing meditation. Love & Blessing.

[@dessiecoder2116]

I feel so much better nose breathing! Inoticed when I got glasses I started to mouth breath as they slip down on my nose! No wonder anxiety and panic episodes began. I love the bells too!

[@somatische-integration]

Thank you for this amazing interview ❤️ 🙏

[@Magicguy13]

Thank you Tom and Stephen much appreciated

[@AriaBreath]

Thanks Selwyn, a genuine pleasure!

[@angelahayes1534]

Great interview! Thank you for sharing with us.

[@AriaBreath]

Thanks Angela!

[@arimasson]

Thank you. Excellent information. Love it. Never heard of the sinusoidal wave. It makes so much sense. So simple.

[@AriaBreath]

Thanks Ari

[@judygrill5336]

Incredibly interesting and SO useful... Thank you Tom and thanks to Stephen! Judy

[@AriaBreath]

Thanks Judy, glad you found it useful!

[@karinheart]

So so good! Thank you both!

[@AriaBreath]

Thanks !

[@ismailabdul9932]

Wow this man is the dan, the best explanation about breathing that I've heard or come across. Brilliant article.

[@AriaBreath]

Thanks for the positive comment Ismail! Stephen is a fantastic mind with deep knowledge!

[@dervaldunford8537]

Brilliant Tom. Stephen has a wealth of knowledge and experience. Such clarity 😎 thank you

[@AriaBreath]

Thanks Derval!

[@andrewforrest108]

Excellent interview, profound illumination....I have been practising coherent breathing intensively lately, and it is very powerful/effective/healing/calming....thank you both for sharing this priceless gift with the world:)

[@AriaBreath]

Thank you Andrew, it’s my genuine pleasure!

[@CrueLoaf]

I’ve tried many techniques and this is the one I have settled upon. I use about 5 seconds in and 5 seconds out for 6 minutes a session. But I mix it up a little and use the mouth and the nose. Breathe out a sigh and occasionally reverse it and suck in my belly when breathing in and push out for breathing out. But the time scale remains.

[@MariaBrosnanPursuitWellbeing]

Wonderful video. Love the animations too!

[@AriaBreath]

Thank you Maria!

[@allpointstoone4346]

Very good and very helpful

[@SaleemRanaAuthor]

Tom, that was such an amazing interview! You asked perfect questions to elicit the best answers. Your questions helped make the whole process clear. I also appreciate the coherent breathing protocol slides at the end because they tied everything together. My next step is to buy the book!

[@AriaBreath]

Thank so much for the positivity Saleem!

[@marianonebbia6508]

great interview!! Thanks Tom!!!!

[@AriaBreath]

Thanks Mariano!

[@sobemindful5777]

Terrific interview.

[@AriaBreath]

Thanks SoBe Mindful! Glad it was useful!

[@men2thrive]

Thanks Tom for bringing all these amazing intervews together!🙏

[@AriaBreath]

Thanks George! My genuine pleasure!

[@RamonaFigueroa-ox4ec]

Very helpful

[@beverleyannes]

Very interesting and informative thank you 😊

[@AriaBreath]

Thank you Beverley!

[@HugeHeart13]

This is awesome!!!!!!!

[@AriaBreath]

Glad you enjoyed Brandy!

[@Matty-H]

Great interview Tom! You should make your own podcast!

[@AriaBreath]

Thanks ! Podcast coming soon!

[@user-uy7ez1uo7y]

Thanks Tom, I recently found your channel. My only criticism is about audio quality, it's sometimes so low that I need headphones to hear it clearly

[@AriaBreath]

Thanks for the feedback Edu. It’s the problem with Zoom! Soon we’ll be back in the studio with proper mics again! 👍🏻

[@excel04]

I was thinking of what I could use as a weight on my abdomen. My cat jumped on me. Problem solved. Purrs and coherence.

[@AriaBreath]

Yes! The exact same thing happened to me!

[@dommccaffry3802]

I have been using stephen's audio with brook and counting that i bought on his site, but i'm not sure about some subtle points, such as how deep or soft to breathe in , and some points about six bridges audio. Maybe there are more details in his book ? I did e mail stephen but sadly had no response.

[@Laura1a2b]

Loved this! I’ve been doing about an hour of this a day as I love it so much, 20 mins a time several times a day, and I felt so spacey and weird. Do you think that could be an adjustment period or I’m doing too much? What is the recommended amount in the book?

[@AriaBreath]

Hi Emily! Thank you for your comment. Based on Stephen's work and a number of other scientific researchers I have interviewed who are researching this technique, 20 minutes is ideal, but 10 minutes will still be beneficial if you have time. It does not appear that you can do this too much as the yogis who many of the pioneering studies focused on would be doing a similar technique for long periods each day. If you are a chronic over-breather, there can be an adjustment period to breathing this slowly, but this is your body getting used to higher levels of C02, which is actually a good thing as this regulates blood PH at a healthier range along with other benefits. My one piece of advice is that you chould not do it while driving! Especially if you are feeling spacey and weird! :) I hope you continue to enjoy it!

[@irmgardkuchernig1156]

Love that. I am teaching everyone coherent breathing. Could be great if you add subtitles. Thank you!

[@AriaBreath]

💚

[@manifestationwithsami]

Great 👍 it would definitely change many life situations. I started to do it for self-healing, I see many improvements on different aspects of my life. ❤️❤️

[@AriaBreath]

Thanks for checking out the channel! If you’re interested in breathwork, you’ll love my new book ‘Draw Breath’ ! Check out the reviews and get your copy here… amzn.to/3vyYEPq

[@HugeHeart13]

THANNNNNNK YOUUUUUUU 🧬💕 🧠

[@zazenforever4940]

Excellent interview! What is the primary difference between the coherent breathing as presented by Stephen Elliot and Heart coherence as promoted by Heartmath (along with the Emwave2 feedback device, etc.). Thank you!

[@AriaBreath]

Thanks! Historically, Heartmath have only focused on the direction of attention (breathing through the heart) and not specifically on breathing speed to create what they call coherence (Respiratory sinus arrhythmia). I believe this may be changing in their more recent communications in line with more evidence for the importance on breathing speed.

[@trinidiana]

I just love your voice. And calm vibe!

[@AriaBreath]

Thank you for the lovely comment!

[@grahambull846]

A Good video. I just wonder what are the differences between the Coherent breathing method and the 4, 7, 8 method of Dr Weil and why one would practise one rather than the other?

[@AriaBreath]

Although very popular and useful 478 hasn’t really been studied. Multiple studies over the last 20 years have shown Coherent/resonant frequency breathing improves HRV, alleviates anxiety and has a profound beneficial impact on the nervous system. I’ll be doing some virtual talks about my latest research and how to get the most out of practicing the technique soon if you’d like to submit your email at BreatheWithTom.com :)

[@edithpetrosyan4917]

Thank you for this interview, Tom. The slides at the end are helpful. The key take away from those slides is “moving the diaphragm, not filling lungs with air”. This subtle detail i believe also takes care of breathing light technique as advocated by patrick ‘Mckeown’ s buteyko method. One thing that i find fascinating is that it seems that i actually need to release then diaphragm to welcome the inbreath vs pulling the air in. While exhalation needs that very subtle support from pelvic floor diaphragm... paradoxically it is widely recommended to relax on outbreath. What is your own experience Tom? Please kindly share.

[@AriaBreath]

Thanks for your thoughtful comment Edith! When I’m guiding people I first teach them to inhale by relaxing the belly, gradually relaxing more and more, this relaxation of the belly makes space for the diaphragm and even pulls down on it a little when standing (people tend to find any instruction around the diaphragm a little confusing when first starting as they can’t see it and don’t usually think about it) ... then I guide them to relax the chest, neck and shoulders on the out-breath as well. After a while breathing like this, especially when breathing with music, it becomes a truly effortless cycle of relaxation with only a little light conscious guidance from the muscles. This won’t be right for everybody, but most of us hold so much tension in our bellies and chests that I find this very effective. I’ll be putting on some free seminars and guided online courses soon if you’d like to come please submit your email at drawbreath.com 😁

[@edithpetrosyan4917]

@@AriaBreath thank you Tom. I ve been playing with your suggestion. Yes, relaxing the belly on inhalation also feels like moving the diaphragm vs pulling the breath in and that gentle pull on the diaphragm is yummy. Exhalation too is relaxation yet it seems that it needs that very subtle squeeze. Tom, i also noticed that during your breathing here your breath reached all the way to collarbones. In their breathing work, do they advise keeping the breath low along with slow?:) Also this effortless cycle of breathing reminds conscious connected breathing (dan brule a fave) yet without extra effort on the in-breath.

[@AriaBreath]

@@edithpetrosyan4917 hi Edith, they do, belly breathing is more relaxing. It may be in this instance that I had been sitting down for too long and unable to move my belly as much. It is recommended that you practice reclining (at around 45• or lying down which also makes belly breathing easier. If you only get one part right, it’s that your breath is rhythmic; the rest will happen naturally after practising for a while!

[@edithpetrosyan4917]

@@AriaBreath thank you Tom.

[@trevorrichter5111]

How come when i do it i dont get such an immediate and profound result

[@wildlifeartjm]

Love your channel - I wounder if you know the answer to my query below? I have cold hands and feet frequently, and from what I have read about nasal breathwork like > Buteyko many small breaths holds, reduced breathing, breath holds etc they should increase nitric oxide and dilate my blood vessels, and warm the hands / feet according to Patrick McKeown. But I find they rarely work, even when done for 20 mins. But breathing nasally fairly deeply, diaphragmatically, at a rate of 5 breaths a minute ie coherent breathing does work and its FAST to work. I'm curious as to why, it does this but Buteyko does not - in me so far . Thanks

[@AriaBreath]

hi Jason, great question, here is the thing. You are affecting two primary areas which have contradicting effects - blood gas (higher CO2 levels, more vasodilation, warmer hands) and nervous system (more parasympathetic activation, "rest and digest response", blood flows to vital organs and guts and therefore away from hands). So even though your hands are cold ate the end of practice, it may be for a different, positive reason. Hope this helps! Funnily enough, I'm running a course on this starting tomorrow which is free to Aria Breath members... feel free to join in here ariabreath.com

[@wildlifeartjm]

@@AriaBreath thank you for taking the time to reply 👌

[@pennyc7064]

Thank you Tom for sharing this information, it was very interesting. I will be adding the coherent breathing to my daily " to do " list.

[@AriaBreath]

Thanks Penny. I’ll be setting up a weekly class soon so be sure to submit your email at drawbreath.com if you’d like to join!

[@pennyc7064]

@@AriaBreath Awesome! I've submitted my email. Have a great day!

[@TheKhlebnick]

Hello, Tom! I guess that now I am confused. After listening to your interview with Dr Brown on Coherent breathing I got it that it is performed in a relaxed manner, narurally. Here however Dr Elliott says that the diaphragm should be moved around 2.5 cm. Actually I do not feel the diaphragm at all and have difficulty with breathing due to PTSD. Please help me to understand how to proceed . Thank you!

[@AriaBreath]

Hi Nickolai, thanks for your query. The two instructions are the same, just described in different ways. Dr Brown encourages belly breathing (a relaxed belly that is gently moving as you breathe). If this is happening then you are already using the diaphragm - it is the diaphragm that is gently pushing down the organs and making the belly expand. This is easier to think about as, as you rightly say, we don't see or feel the diaphragm. It sounds like you have it already 👍🏻

[@user-zt3mx6uw3l]

excellent. 4:05 p.m.

[@Keithkempbreath]

🙏❤️🌬⚡️

[@tylerdunn1943]

Time stamps would be sweet :)

[@GFlow111]

I've read that taller people with longer abdomens (larger lungs) should increase the time; is this true? At 6'1 I've tried 5-10 and settled in at 7 sec. Great channel. 👍

[@AriaBreath]

Hi Christopher, yes that’s correct! People over 6ft such as yourself can be as low as 3 breaths per minute. There are apps like Breathe+ and iBreathe where you can set a timer, I hope this helps!

[@GFlow111]

@@AriaBreath Thank you! Very reassuring to get that verification. Appreciate you. Keep up the great breaths! 💞😄

[@TanyaGarner]

Wow! Thank you so much! I had never heard of this, I am very excited to integrate this into my practice... I would be interested in hearing Stephen Elliott's thoughts on HeartMath and their research on Heart Coherence... I am a HeartMath Coach and it's a huge part of my practice and in my work with clients... Maybe a question for future interview with him? Thank you again! Invaluable knowledge!

[@AriaBreath]

Thanks Tanya, he is aware of them but they differ slightly in their scientific approach. If you would like to join in with my free weekly On Air sessions online (Fridays 6pm GMT) I will be talking about this very topic in two weeks. Sign up at drawbreath.com to get the Zoom invite 😁

[@TanyaGarner]

@@AriaBreath WoW! Your website is stunning! I just signed up and will look forward to it! Thanks for the reply!

[@dommccaffry3802]

Is it possible to purchase stephen's audio that he mentions ? I do not want to pay for a spotify acc ?

[@AriaBreath]

Hi Dom, yes they are available at coherentbreathing.com and if you subscribe to this channel I will be releasing some soon!

[@dommccaffry3802]

@@AriaBreath thanks very much

[@shandymonte]

When I learned coherent breathing it was 6 counts in and 6 counts out but on his recording it’s 5 in and 5 out. Which is it??

[@AriaBreath]

Hi Shandy, I can recommend my free eBook "Rhythmic Respiration" which answers this question in detail? It's available for free if you add your email on my website ariabreath.com

[@jlmur54]

6 of these and 7 chakras?

[@wtfusheeple5383]

he didn't say how he came up with 5.1 breaths per minute?you should have asked him this you should have asked him for example can you not get get the same benefits from anyone of the numerous breathing techniques,e.g 4-7-8 breathing or box breathing,you should have asked him what is so unique about coherence breathing but you didin't.i bet even if you did ask him he would not have been able to answer, you just let him ramble on with no proof or evidence for this breathing technique,some of the things he said were funny,like were he said the method was based on rhythm of swing or based on nature, what exactly does that mean?

[@ejRecording]

He said it more reliably produces the awakened mind brainwaves, which if you study Dan winter he shows that is a golden spiral caduceus cascade of frequencies that produce 6th sense activities such as seeing without your eyes which is well documented my question then is can he show us the science, bout to search his website now for it

[@smilebot484]

it seems suspect to say the elightened mind is reducible to a brain wave pattern that we can get by practicing a breath pattern! this seems pretty fringe. i'm sure practicing a 5 x 5 pattern is nice and relaxing but let's reign in the hyperbole.

[@AriaBreath]

Hi Smilebot, thanks for checking out the channel! The “Awakened Mind” that Stephen references in this interview is the name of a brainwave pattern from an early accessible neurofeedback device in the late 80s (as opposed to being evidence of enlightenment itself)… That being said… breathing rhythm does have a huge impact on brainwave patterns, and with that, on neuroplasticity (interview on that with ProfessorJack Feldman coming soon!). There is a large-scale, peer-reviewed study coming out in February that uses advanced MRIs and will demonstrate that, in just 6 weeks of practice, this breathing speed changes the pathways that move from your frontal cortex to your amygdala, and in doing so leads to higher emotional self regulation… (which would go a long way to explaining how something as simple as a breathing technique has been helping people with complex trauma). And (perhaps more interestingly for this particular comment…) I recently got the opportunity to interview Dr Richard Gevirtz (video coming soon!) and he told me that, in the 2000s, researchers Paul Lehrer, Evgeny Vaschillo and Luciano Bernardi were all separately researching different advanced (30 years plus) meditators, in different countries, from different disciplines (qigong, yoga, Buddhism, zazen) And every single one of them breathed at their exact resonance frequency when meditating. Anecdotal I know, and It’s good to be skeptical… but I think it’s a shame to dismiss it as mere relaxation - it’s transformational when practiced diligently. I have personally been doing it daily for 4 years and I literally can’t remember the last time I felt anxiety, even in stressful situations (I used to be chronic and even had a stomach ulcer) Where I find it fascinating is in considering what “relaxation” actually means… and, in particular, the overlap between a relaxed state and a spiritual state - both being a state of equanimity but, importantly, a state that allows for the “experience” of connection (with self, with other, with nature, etc) I.e., the opposite of a defence state. And how this is a biological imperative in the nervous system before it can be felt or experienced in the mind. (Breath acting directly on the nervous system as a conduit) It’s a biological (physical) correlate to the difference between the subjective (mental) experience of an ego-state (defensive, fear-driven, disconnected) vs a self-transcendent state (expansive, love-driven, connected). Great comment, thanks for making me think about this. Tom :)

[@SirMika9]

Lol I wouldn't say creator as this exist as a big part of yoga since ages... It is just taken from pranayama teaching and given a western name rebadge (why ?). There is nothing in our era than was not know before to be in good health.

[@AriaBreath]

Hi Mika, great point. The main difference between coherent breathing and Sama vritti in yoga (and similar techniques in qigong) is the specific focus on creating deep rhythmic fluctuations in Heart Rate Variability (HRV) and subsequently creating measurable improvements in vagal tone. It’s not just equal parts breath - it’s the rhythmic and sustained 5 breaths per minute ratio that makes the difference to circulation and nervous system health. Most people breathe far too fast at around 12-20 Bpm. The various different schools of breathing for cardiac coherence are rooted in measurable biofeedback but readily acknowledge the strong influence from eastern traditions. Dr Richard Brown (another coherence educator) talks about how the idea of soft rhythmic breathing was mentioned as the secret to youth as far back as in the book of the Yellow Emperor many thousands of years ago... Thanks to the work of people like Stephen, we now know the exact breath ratio and also why it works. I recommend looking at the research of Italian cardiologist Dr Luciano Bernardi for more stuff based on researching ancient traditions of singing, mantras and breathing that will probably interest you! Giving these things an evidence base is encouraging them to be taken more seriously by the modern medical (and political) worlds which in turn will help more people. Stephen is also a researcher in his own right and has uncovered some fascinating things about the respiratory system and the underrated role of the diaphragm in circulation. I am keen for him to be recognised for his tireless research as, although he is not interested in making money from it, he has influenced the coherent breathing/HRV breathing movement that benefits so many people and yet is often ignored or misunderstood by teachers (and large tech businesses who profit from his work) Hope this helps!

[@SirMika9]

@@AriaBreath Sure it's a good thing to expand the knowledge etc, but it just so funny how everywhere I look western society is always like trying to make like if they discovered something and it is absolutly not. And there is also like a try to hide where it comes from... What I personnally think is that is dommageable to the great teaching that come with theses practices and is reduce to a "science" thing with no intention to do otherwise and do justice to ancient teachings that contain so so much more. Cause if you want to research health, I would say to the scientists just go talk to a master yogi for exemple and learn some things lol. Sorry if my english is a bit limited. But thanks for the video :)