We know that emotional regulation influences mental and physical vitality, but in the rush of daily life, it can feel difficult to maintain. What if the solution could be as simple as the pace and pattern of your breath?

Heart Rate Variability (HRV) is an essential marker of resilience, reflecting how well your nervous system can adapt to stress. A higher HRV signals flexibility: your ability to easily move between states of calm and alertness. A lower HRV, on the other hand, can be linked to chronic stress, anxiety, and fatigue. Everyone’s baseline HRV is different, and the goal isn’t to compare yours to anyone else but to deepen your understanding of your biometrics. 

Breath control is one of the most effective ways to increase HRV, regulate emotions, and create lasting calm. By engaging in intentional, calming breathing exercises, you can shift your nervous system into parasympathetic mode, the body’s natural state of rest and recovery. Here are the most effective techniques to enhance HRV through breathwork, helping you cultivate deeper relaxation and emotional balance.

1. Coherent Breathing: Aligning with your heart’s rhythm

Coherent breathing is a foundational breath control technique designed to enhance HRV by creating a steady, rhythmic breath cycle. Breathing at about five to six breaths per minute allows you to synchronize your respiratory and cardiovascular systems, promoting relaxation and emotional stability.

Pattern: Inhale through your nose for a count of five or six, then exhale for the same duration. Maintain this steady rhythm for at least five minutes. As your breath slows, your heart rate follows, creating a wave of coherence throughout your body.

Practice: Heart Coherence w/ Crussen, 30 min

2. Box Breathing: Balancing the nervous system

Originally popularized by Navy SEALs, box breathing is a powerful technique for regulating stress responses and improving focus. By holding the breath at structured intervals, you engage the parasympathetic nervous system, increasing HRV and fostering a sense of control.

Pattern: Inhale deeply for a count of four, hold your breath for four, exhale for four, and hold again for four. Repeat for several cycles, feeling your body settle into a calm, steady rhythm.

Practice: Box Breath w/ Mel M.6 min

3. Extended Exhales: Activating the parasympathetic response

One of the most effective ways to tap into the body’s relaxation response is to make your exhales longer than your inhales. This simple adjustment signals to the nervous system that it’s safe to unwind, increasing HRV and reducing stress levels.

Pattern: Inhale through your nose for a count of four, then exhale slowly for six to eight counts. With each exhale, feel tension melting away as your body deepens into relaxation.

Practice: Stress Release w/ George R. 4 min

4. Resonant Breathing with Sound: Amplifying relaxation

Breath control becomes even more powerful when paired with sound. Humming, chanting, or vocal toning stimulates the vagus nerve—the key to activating the parasympathetic nervous system and boosting HRV. Sound vibrations deepen the calming effects of breathwork, allowing you to regulate emotions with greater ease.

Pattern: Inhale deeply, then exhale with a soft hum or an extended “Om” sound. Feel the vibration in your chest and throat, letting it guide you into a state of deep relaxation.

Practice: Vocal Toning w/ Jesse F. 10 min

5. Breath-Hold Techniques: Building resilience

Breath-holding exercises help train the nervous system to handle stress more effectively, increasing HRV over time. Controlled pauses between inhales and exhales enhance oxygen efficiency and build emotional resilience, making it easier to stay grounded in challenging situations.

Pattern: Take a deep breath in, then exhale completely and hold for as long as comfortable. When you feel the urge to inhale, gently resume a steady breathing pattern. This practice can strengthen your nervous system’s adaptability, improving HRV in the process.

Practice: Calming Breath Hold Ladder w/ Ally M. 8 min

6. Morning Breathwork: Setting the tone for the day

Starting your day with intentional breathing for relaxation can elevate HRV and set the foundation for emotional balance. A short breathwork session in the morning primes your nervous system for resilience, helping you navigate stress with greater ease.

Pattern: Upon waking, spend five to ten minutes practicing coherent breathing, extended exhales, or gentle diaphragmatic breathing. Notice how your body feels as you establish a state of calm before the day begins.

Practice: Morning Routine w/ Erin G. 10 min

7. Evening Breathwork: Unwinding for deeper rest

HRV isn’t just about handling stress: it’s also about recovery. A calming breathing exercise before bed can shift your body into parasympathetic mode, improving sleep quality and overall well-being.

Pattern: Try a combination of extended exhales and vocal toning. As you exhale, let go of the day’s tension, allowing your body to sink into restfulness.

Practice: Soften into Sleep w/Olivia O. 20 min

Explore the connection between breath and emotional regulation

How we breathe influences our ability to respond to stress, connect with our emotions, and create space for calm. By practicing breath control techniques, we can consciously regulate our nervous system, increasing HRV and fostering a deeper sense of well-being.

Breathe in. Slow down. Feel the shift. Try Open for free and remember: Your breath holds the key to balance, and it’s always within reach.