Quantified Bob

Do you know your optimal resonance frequency breathing rate? Resonance frequency breathing is a way of breathing (slow relaxed diaphragmatic breathing at around 5-7 breaths per minute) that has a regulating effect on the autonomic nervous system and other key body systems such as the circulatory system and over time can increase heart rate variability (HRV).

We each have our own optimal resonance frequency of breathing, which can be anywhere from 4 to 7 breaths per minute. Here are the results of my most recent self-assessment, showing my optimal inhale/exhale rates were 5.5 / 5.5 (5.5 breaths per minute) and 4.4 / 6.6 (also 5.5 breaths per minute) - these were the rates that generated my highest average HRV numbers. Moving forward, I will use the 4.4 / 6.6 pattern because it “felt” more natural (easiness rating).

Record doing each pattern for 2 minutes and note your average HRV - I used the Corsense sensor and app by but you can also use 's “Moment” feature to capture a 5-minute HRV reading while breathing along to my app .labs Awesome Breathing (link in bio). Rest for 2 minutes, then do to the next breathing pattern.

What’s your optimal resonance frequency breathing rate? Let me know in the comments! 👇