Anxiety, insomnia, fatigue, pain, digestive issues… are all linked to an imbalance in the nervous system. coherent breathing addresses the root cause.
The autonomic nervous system controls all of the body’s vital functions.
The vagus nerve, its primary regulatory pathway, plays a key role in balancing stress, recovery, and relaxation.
In cases of chronic dysregulation, the vagus nerve is underactive. This can lead to a range of symptoms that appear unrelated.
The coherent breathing protocol, coherent breathing through scientific research to optimize effective and sustainable regulation of the nervous system
The cardiovascular resonance frequency that enhances vagus nerve activation
The dose studied in more than 500 clinical trials for prolonged vagus nerve stimulation
The body's natural rhythm guides breathing without requiring mental effort and naturally engages the diaphragm
At 6 cycles per minute (0.1 Hz), breathing resonates with the cardiovascular baroreflex. The vagus nerve synchronizes and signals to the brainstem that the body is safe.
This signal then travels upward to the limbic regions (amygdala, insula, anterior cingulate cortex) and then travels downward via the vagus nerve to the heart, the viscera, and the immune system. Variations in heart rate increase: this is coherent breathing. It is measurable evidence that the nervous system is beginning to regulate itself.
= Optimal regulation of the nervous system
Adapted from Russo MA et al. *Breathe* 2017. Measures of vagal nerve activation indexed by heart rate variability (HRV)
Online, you’ll find advice to practice coherent breathing 5 minutes, three times a day. It’s simple and easy to remember. But clinical research tells a different story. Only long-term practice can bring about lasting change in an out-of-balance nervous system.
More than 500 scientific studies and 5 major meta-analyses all agree: to move beyond temporary relief to real clinical benefits, sessions must last longer than 15 minutes. It is this duration that acts at the root of chronic dysregulation of the autonomic nervous system, and thus on anxiety, sleep, blood pressure, chronic pain, or depression.
After just 5 minutes, there is a sharp increase in vagal tone during and immediately after the session. Lasting benefits for symptoms and chronic conditions become apparent after 15 minutes per day, over a period of 4 to 12 weeks.
| Duration | Type of effect | Who is it for? | Evidence |
|---|---|---|---|
| 5 min | Short-term effects only Temporary increase in heart rate during and immediately after the session. No long-term effects have been demonstrated. | Occasional stress relief for healthy individuals | You M et al. 2021 |
| 10–15 min | Moderate effects Improved heart rate variability and blood pressure control with regular practice. Minimum threshold for benefits from multiple sessions. | Health Maintenance and Prevention | Hopper 2019 (system review) |
| 15–20 min ★ | Long-term effects The most commonly used duration in clinical studies on chronic stress symptoms. Depression: d = 0.79 (Tatschl 2020). Systolic blood pressure: −22 mmHg after 8 weeks (Ubolsakka-Jones 2019). | Chronic stress, anxiety, sleep, concentration, pain, moderate hypertension, digestive issues, symptoms of depression | Tatschl 2020 · Ubolsakka-Jones 2019 · Kwon 2025 (48 RCTs) |
| 20–40 min | Maximum effects Emotional regulation. Severe disorders and supervised therapeutic programs. Moderate to strong effect on military PTSD (g = −0.56). | Brain neuroplasticity, PTSD, severe anxiety disorders | Kenemore 2024 (meta-analysis) · Nashiro 2023 (n=165, 5 weeks) |
20 minutes of coherent breathing address the root cause of symptoms
Changes in the areas of the brain that secrete cortisol (the stress hormone) and regulate fear and rumination. According to the benchmark meta-analysis, the effect is comparable to that of established treatments.
During the pre-sleep phase, coherent breathing prolongs the activation of the recovery system. This makes it easier to fall asleep, promotes deeper sleep, and reduces nighttime awakenings.
An active vagus nerve supports cognitive functions: working memory, sustained attention, and emotional regulation.
Athletic and artistic performance are among the areas with the most significant effects. Faster cardiovascular recovery, improved attention control under stress.
One of the best-documented non-drug interventions for lowering blood pressure. Long-lasting effects, with no side effects.
Patients with chronic pain often have difficulty breathing. Deep breathing reduces pain intensity and improves mobility.
Increased vagal activity helps regulate the digestive system. Abdominal breathing promotes better digestive motility. It mechanically strengthens the valve that closes the stomach and reduces acid reflux.
Body-based breathing techniques restore homeostasis in traumatized individuals. First meta-analysis focused on military PTSD. coherent breathing reduces depressive symptoms.
Because regulating an out-of-balance nervous system is a neurophysiological learning process, not just a quick fix. And learning requires repetition—in the right amount and often enough.
Most apps recommend 5-minute sessions because they know that people can’t focus on a screen for any longer than that. neoflo has approached the problem from a different angle: we’ve removed the screen and replaced it with touch, making it easy to stay focused for 20 minutes.
Touch guides breathing better than a screen. Greinacher 2020: 7.1% higher respiratory synchrony compared to visual guidance. Yu 2015: At 6 bpm, tactile feedback improves HRV and user satisfaction.
The vibrations, directly beneath the diaphragm, serve as a proprioceptive signal. They anchor abdominal breathing, which is the only type of breathing that fully activates the vagus nerve (Hopper 2019, Kwon 2025).
Lehrer 2020 (58 RCTs): The benefits persist as long as the practice is regular. Simplicity is a major factor in adherence. neoflo allows you to practice while watching a movie, reading, on the couch, in bed...
Dr. Bernard-Le-Bourvellec
Cardiologist and expert in coherent breathing. Author of *The Heart: Our Other Brain*.
Stephanie Noncent
Speaker and Author of "The 30-Day Cardiac Coherence Challenge"
Lionel Galey
Physical Therapist and Osteopath. Specializing in chronic pain.
20 minutes a day to regulate your nervous system. neoflo includes an 8-week program designed by Dr. Thomas Cantaloup, a physician specializing in sleep and mental health.
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neoflo is not a medical device and is not a substitute for medical advice or treatment.
