Why 5.5
At around 5.5 breaths per minute, the natural oscillations of heart rate (baroreflex) and breathing align perfectly. The two rhythms reinforce each other, producing peak HRV.
The 10-minute drill to find your rate
Try 2 minutes at 4-4, then 2 minutes at 5-5, then 2 minutes at 5-6, then 2 minutes at 6-6, then 2 minutes at 7-7. The rate that feels easiest and produces the most settled feeling is yours.
Common rates by person
Smaller body or higher resting heart rate: closer to 6 breaths per minute. Larger body or lower resting heart rate: closer to 5 breaths per minute.
How to practise once you know yours
Daily, 10 minutes, at your rate. Use the pacer in Breathe On — manual counting drifts.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/stress](/breathing-for/stress).