Resonant Breathing Score
Resonant breathing is the practice of slowing down one’s rate of breathing to about six breaths per minute. The average rate at which humans breathe is between 12–20 breaths per minute. By breathing at six breaths per minute (BrPM), one naturally increases the variation in time between heartbeats (i.e. Heart Rate Variability). This can lead to what studies have called “Respiratory Coupling” in which a person’s heart rate, blood pressure and respiratory system sync up and can positively impact the body. The Resonant Breathing Score indicates whether the user is breathing at their resonant frequency or not. This is the ideal metric to provide a quantitative insight during your offered breathing exercise or other stress-relief exercises.
Name | Unit | programmatic name |
|---|---|---|
Resonant Breathing Score | % | resonant_breathing_score |
When a person breathes at their resonant frequency, typically around 6 breaths per minute (BrPM), their heart rate synchronizes with their respiratory cycle. This results in:
- An increase in heart rate during inhalation
- A decrease in heart rate during exhalation
IntelliProve analyzes the variation of the instantaneous Heart Rate (HR) to determine alignment with the resonant breathing frequency (0.1 Hz). The closer the HR variation matches this frequency, the more resonant the breathing and the higher the score.
Participants were first instructed to perform an irregular breathing, which simulates a non-resonant breathing state (first 60 seconds). Subsequently, participants were asked to follow a breathing pace of 6 bpm (5s in-, 5s outhale) to induce resonant breathing over time (seconds 60-120). The recordings were divided into 3 segments (‘non resonant breathing’, ‘partial resonant breathing’ and ‘resonant breathing’).
During the non-resonant breathing phase, a low mean Resonant Breathing Score is observed due to the presence of irregular breathing patterns (33.6 ± 19.9 %). A higher mean Resonant Breathing Score is obtained during the partial resonant breathing state (62.1 ± 14.9 %). Finally, in the phase where the coherence between breathing and heart rate variability is manifested, the highest Resonant Breathing scores were obtained (76.0 ± 7.3 %). In 88% of the cases where a resonant breathing exercise is performed, IntelliProve will return a Resonant Breathing Score of > 70%.
Numerous studies have confirmed that breathing at six breaths per minute induces cardiorespiratory coupling, where the heart rate, blood pressure, and respiration synchronize synergistically. This technique is highly beneficial for achieving a state of rest and relaxation in both mind and body.
One effective method to achieve this is through resonance breathing exercises, involving visualization of a 5-second inhale and 5-second exhale, following a fixed time frame. However, a challenge arises in determining the appropriate duration for these exercises and verifying the activation of cardiorespiratory coupling, as it may vary among individuals.
To address this, IntelliProve has developed a resonant breathing score, which guides users objectively towards the optimal point where resonant breathing becomes effective.
Below is a typical example of the use of the Resonant Breathing Score. The user receives real-time updates on their Respiratory Rate and Resonance Breathing Score during relaxation exercises. This approach optimizes personalization and enhances effectiveness, allowing the user to achieve better results.
Resonant Breathing Score is returned as an integer on a scale of 0 to 100 and can be requested as a Widget or via the Rest API.
Output (%) | Definition | Example Color Indicator | Example User Text |
|---|---|---|---|
0 - 40 | No resonant breathing | Red | Your heart and breathing rate are not synchronized. Resonant breathing, also known as coherent breathing, is when you breathe at a rate of 5-6 full breaths per minute. You can achieve this rate by inhaling and exhaling for a count of 5. Breathing at this rate maximizes your Heart Rate Variability, reduces stress (i.e. higher Acute Mental Stress Score), and can reduce symptoms of depression when combined with Iyengar yoga. To do this: • Inhale for a count of 5. • Exhale for a count of 5. |
41 - 70 | Partial resonant breathing | Yellow | Your heart and breathing rate are not completely synchronized. Resonant breathing, also known as coherent breathing, is when you breathe at a rate of 5-6 full breaths per minute. You can achieve this rate by inhaling and exhaling for a count of 5. Breathing at this rate maximizes your Heart Rate Variability, reduces stress (i.e. higher Acute Mental Stress Score), and can reduce symptoms of depression when combined with Iyengar yoga. To do this: • Inhale for a count of 5. • Exhale for a count of 5. |
71 - 100 | Resonant breathing | Green | Your heart and breathing rate are synchronized. This type of breathing calms the body’s fight and flight response, increases the activity of the parasympathetic nervous system and the vagus nerve. |
- Lehrer PM, Vaschillo E, Vaschillo B. 2000. Resonant frequency biofeedback training to increase cardiac variability: rationale and manual for training. Appl Psychophysiol Biofeedback. 25(3):177–191.
- Lin IM, Tai LY, Fan SY. 2014. Breathing at a rate of 5.5 breaths per minute with equal inhalation-to-exhalation ratio increases heart rate variability. Int J Psychophysiol. 91(3):206–211.
- Vaschillo E, Vaschillo B, Lehrer PM. 2006. Characteristics of resonance in heart rate variability stimulated by biofeedback. Appl Psychophysiol Biofeedback. 31(2):129–142.