Ben Greenfield: Resonance Breathing Explained: How to Improve HRV, Vagal Tone & Stress Resilience

Key Takeaways

• Resonance Breathing: Perform breathing exercises at a rate of 5-6 breaths per minute (inhale for 5-6 seconds, exhale for 5-6 seconds) to improve HRV and vagal tone.
• Breath Ratio: Use a 1:1 inhale-to-exhale ratio during resonance breathing for optimal results.
• Daily Practice: Incorporate resonance breathing for 10-20 minutes daily, ideally in a calm environment, to enhance stress resilience.
• Posture: Sit upright with a relaxed posture during the practice to maximize diaphragmatic breathing efficiency.
• Monitor HRV: Use an HRV monitoring device to track improvements in heart rate variability over time.

Products & Gear Mentioned

• HRV Monitoring Device: Use wearable tech like WHOOP, Oura Ring, or Polar H10 to measure HRV improvements.

Bottom Line

Practice resonance breathing daily at a rate of 5-6 breaths per minute with a 1:1 inhale-to-exhale ratio to boost HRV, vagal tone, and stress resilience, while monitoring progress with an HRV device.

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