What is the perfect breath ratio?
What is a breath ratio?
First of all: there is no perfect breath ratio. A breath ratio is the time taken for inhalation and exhalation. For example a 5:5 ratio would be breathing in for 5 seconds and out for 5 seconds. However a juicy scientific review in 2018 found an optimal respiratory rate that consistently improved heart rate variability, relaxation and neural measurements.
The research was conducted in Italy and reviewed 15 different studies looking at the relationship between slow breathing and its psycho-social correlations. They found that this respiratory rate correlated with “decreased anxiety, side effects of relaxation … together with increased ease and comfort, relaxation, positive energy and pleasantness”. Sounds pretty pleasant. So what is the magic number. It is about 6 breaths per minute.
How can I breathe at this tempo?
You can achieve this very simply by placing one hand on your abdomen and breathing in very lightly and slowly for about 5 seconds and then slowly breathing out for 5 seconds. That is 6 breaths per minute, approximately.
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Related articles
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Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in human neuroscience, 12, 353
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This articles does not constitute medical or mental health advice. These practices are not for everyone and are not a substitute for ongoing healthcare from a medical or mental health professional.