Resonance-Frequency Breathing: The Best-Evidenced Breath Protocol, Minus the Coherence Mysticism

Summary

Breathing slowly at your personal resonance rate (roughly **4.5–6.5 breaths per minute, ~6 as a sane default, with a slightly longer exhale, ~10–20 min/day**) is the strongest-evidenced breath protocol in Realised's library: the mechanism is textbook physiology (it forces respiratory sinus arrhythmia into phase with the baroreflex, maximising HRV amplitude), and HRV-biofeedback meta-analyses show large effects on self-reported stress/anxiety (Hedges g≈0.8) and a medium effect on depression (g≈0.38) — **but the "biofeedback device" and the "coherence" branding are the marketing; the breathing r