Practice FAQ

There are so many reasons to practice, for both mental and physical wellness. Check out this quick guide to the benefits if you’re curious.

… Yes! By supporting the nervous system, we can indirectly improve a range of physical health markers, like blood pressure, digestion, and immune function. But improving those parts of our physical health makes mental health easier, even altering the parts of our brain responsible for happiness. Check out the 6 Part Course for a deeper guide to the benefits.

… or “Resonant Frequency Breathing”?

Whilst other practices use similar breathing rhythms, Harmonic Breathwork™ supports deeper states of embodied calm with the use of specially made music, has its own frameworks, and involves a deeper focus on creative awareness practices to promote embodiment.

But if you enjoy those other fantastic practices, you will really enjoy this!

Look out for the live member courses to further understand the underlying philosophy and science of Harmonic Breathwork™.

Unlike some breathwork styles that involve intense or rapid breathing, Harmonic Breathwork™ is slow, steady and calming. It’s focused on creating balance rather than stimulation – making it suitable for everyday practice and long-term wellbeing.

If you have previously practised intense styles such as Conscious Connected or Holotropic Breathing, please be aware that we are not aiming for the same intensity.

This practise is subtle but you will be surprised by how deep it becomes.

There are multiple speeds inside the Aria Breath library. Anything within the resonance range of 4–7 breaths per minute will be beneficial for your health.

Other techniques will recommend 6 breaths, or 5.5 breaths per minute as ideal. However, at Aria Breath we recommend 5 breaths per minute as a good place to start if it is comfortable for you.

This is because this slightly slower speed maximises the benefits to both nervous system and blood chemistry (whilst other recommendations focus only on the nervous system). What matters most is that the in-breath and out-breath are even, and the pace feels calming rather than stressful.

Your preferred rhythm may change over time or even from day-to-day – and that’s fine. Try out the different slow speeds and see how your body responds…

For best results, let this be a daily practice. Allow the music to be something you look forward to, rather than a chore or another task to complete.

If you have struggled to stick to other meditation styles you may be surprised by just how easy it is to make this a habit. But, equally, don’t worry if you miss a day or two. It’s not a big deal.

We strongly recommend 20 to 30-minute sessions. The nervous system relaxes more and more deeply as you continue and the shift starts to become increasingly noticeable after the ten-minute mark.

However, even just five minutes a day can be beneficial – especially when you’re starting out. As you become more comfortable, you might extend to 10, 15 or even 20 minutes. Let it fit naturally into your routine.

You cannot practise this for too long. Breathing for an hour can be incredibly rewarding. And even two or three hour sessions can be very deep if you manage to remain focused!

No. The best time to practise is when you feel like it.

Because Harmonic Breathwork causes balance in the nervous system, it helps your body to do whatever is right for it at that moment – In the morning it can clear your mind, in the afternoon it can feel refreshing, in the evening it can help prepare the body for sleep.

Study your own experience and see when it is most useful for you to practise! Many people find it helpful to practise once in the morning and again in the evening.

There’s no strict rule, but having a consistent time – like after waking up or before bed – can help make it a habit. That said, it’s also a tool you can use any time you need to reset or ground yourself during the day.

Not at all. All you need is a quiet space and a comfortable position. However, using headphones will greatly improve the audio and lead to a more immersive, private, and relaxing experience.

Harmonic Breathwork™ is gentle and suitable for most people. However, if you have any medical conditions related to breathing, heart rhythm or blood pressure, or any psychiatric disorders, it’s important to speak with your healthcare professional before starting.

Yes, in fact, the first Aria Breath baby was born in 2023 – The mother listened to “Chill on the Wind” to successfully remain calm and embodied throughout her labour!

Yes – in fact, it can be especially helpful for children who experience anxiety or trouble sleeping. To make the practice age-appropriate, keep sessions short and light-hearted. Kids may find 6 breaths per minute easier than 5 – see what they prefer. You will find helpful resources for children in the “Breath-time Stories” section.

Many people find Harmonic Breathwork incredibly helpful for managing anxiety and preventing panic.

However, if you’re in the middle of a panic episode, this may not be the best choice. The practise is intended to build your resilience and nervous system to make anxiety less likely, rather than something to use when panicking. Box breathing, or even simple breath awareness, might be more appropriate. Even just extending your exhale can be a powerful start.

But after the attack is over, Harmonic Breathwork is an excellent way of realigning your nervous system and making the body feel safe again.

Closing your eyes can help you tune in and relax, but it’s not essential. Some people prefer to keep their eyes open with a soft gaze – especially if they’re practising in a public space or during the day. Do what feels comfortable and safe for you.

Nasal breathing is generally recommended, as it filters and warms the air, and helps activate the calming part of the nervous system. If your nose is blocked or it feels uncomfortable, breathing through the mouth is fine as a temporary alternative.

Belly breathing – or diaphragmatic breathing – is encouraged, but don’t overthink it. Try placing a hand on your abdomen and letting it rise gently as you inhale. If it feels unnatural at first, don’t worry – your body will adjust with practice. As you start to relax, your body will gradually soften and belly breathing will become easier and more natural.

No. You can lie down, relax in a chair, sit upright, or cross-legged on the floor – as long as you’re comfortable and your posture allows for full, unstrained breaths. Sitting upright is only recommended if you are also aiming to practice mindfulness or other focus meditations at the same time as it will help you to concentrate.

That’s completely fine. The goal isn’t perfection. If your timing slips, just return to the rhythm gently. You will find the body learns quickly. The more you practise, the more natural it becomes. Think of it like tuning an instrument – small adjustments lead to harmony.

When starting out, it’s common to find that you have already completed your inhalation or exhalation… but the music is still going. This is especially true on inhalation – We rarely consciously control our inhale in normal life (we control our exhales every time we speak!). It’s OK to pause the breath and wait for the next indicator. Think of this like “box breathing”. It’s still good for you. Be patient with yourself. It can take a couple of goes to get used to the slow speed.

Most of us are used to breathing quickly and shallowly – especially in stressful environments. The average breathing speed for most adults is between 12 and 20 breaths per minute. Slowing down the breath can feel unfamiliar at first, even slightly uncomfortable. This usually shifts with practice, as the body learns that it’s safe to relax.

Discomfort can happen if you’re trying too hard or over-controlling your breath. The key is to stay relaxed – let the breath come and go smoothly, without forcing it. This often passes within a few breaths or minutes. If discomfort continues, return to your natural breathing for a while.

That’s a sign to pause and check in. When breathing at slower speeds, breathlessness can happen due to the build up of CO2 in the blood. Whilst this is natural and healthy, CO2 also triggers the urge to breathe and this can make us feel anxious. This can happen if we are natural fast/over breathers, with a low tolerance for CO2. It can be overcome quickly and there is a dedicated part of the app just for that process - see the SlowFlow challenge!

If you’re new to breathwork, a mild sense of light-headedness can happen – especially if you’re not used to breathing slowly and deeply. It usually passes quickly. If it persists or feels uncomfortable, pause the practice and resume another time with shorter sessions.

That’s completely normal. Harmonic Breathwork isn’t about emptying your mind – it’s about coming back to the rhythm of your breath. If you notice your thoughts drifting, just gently return your attention to the breath.  So long as you are breathing with the music, you’re doing everything you need to.

Many people feel calmer and more centred after just one session. With regular practice, benefits like improved sleep, better emotional balance and reduced stress become more noticeable – often within a couple of weeks. Most of the studies that demonstrate major changes with slow, rhythmic breathing involve just 6 weeks of participants practicing for 20 minutes per day.

Yes – it’s a powerful tool for calming yourself in the moment. Even just a few slow, even breaths can help shift your state and give you a clearer mind when things feel overwhelming. However, this is not intended as a last minute triage tool (see advice on panic attacks above).

Yes, totally natural. Breathing patterns are closely tied to emotion. We unconsciously suppress our breathing to avoid feeling. So when we breathe in a more conscious, deliberate, and balanced way, it can bring emotions to the surface. If this happens, just stay with your breath and allow the feelings to move through. It’s part of the body processing and releasing stored tension. Continue breathing until the emotion has passed, you will feel better than when you started.

Definitely. Practising Harmonic Breathwork in the evening can help quiet the mind and relax the body, making it easier to fall asleep and stay asleep. Once you are comfortable breathing at 5 or 6 breaths per minute, try breathing at 4 for even deeper relaxation.

Absolutely. It pairs well with meditation, mindfulness and even movement techniques like gentle yoga and qigong. In fact, starting a yoga session with Harmonic Breathwork can help settle your mind and deepen your focus in other practices (and vice versa!)

Yes, within reason – once you’re familiar with the rhythm, you can move whilst breathing. Exercise will disrupt the calming benefits to your nervous system but will increase the benefits of hypercapnea (higher CO2). Walking slowly in time with your breath can be a powerful meditative experience. Just ensure the breath remains smooth and comfortable, not forced or strained. The additional CO2 created by using your muscles may make slow breathing cause anxiety. Stop if you feel light-headed or uncomfortable.

Yes – it’s an excellent way to support recovery. After intense activity, Harmonic Breathwork can help shift your body from a high-alert state into relaxation, promoting muscle repair and reducing post-exercise tension.

Yes – by calming the nervous system and quieting mental noise, Harmonic Breathwork can create a more focused, present state. Many people use it as a pre-work ritual or a midday reset to improve clarity and mental sharpness. Breathing with the music whilst working at a desk can help you to focus better for longer. Do not practice whilst operating heavy machinery.

It can. When the body is in a relaxed state, digestive processes work more efficiently. Not only does the motion of the diaphragm gently massage the internal organs but the gut is strongly linked to the vagus nerve. This is the reason stress can disrupt our gut function. Many people report improvements in bloating, appetite regulation and overall gut comfort with regular practice. After all, we’re triggering the “rest and digest” response!

Absolutely. Practising for just a few minutes beforehand can help calm nerves, steady your voice and sharpen your focus. Many people find it grounding in high-pressure situations.

It can be, but it doesn’t have to be. Some people approach Harmonic Breathwork as a purely physiological tool for calming the body and mind, while others find it deepens their spiritual or meditative experiences. It’s entirely personal. It’s interesting to note that many spiritual practices, such as singing, chanting, kneeling, and praying, are also ways of stimulating the vagus nerve – a sign that vagal stimulation makes us feel more “connected”. If you are a non-spiritual person, this can still be an amazing way of connecting with yourself, with your body, and with nature.

We use a “four-count” when guiding no matter what the actual breathing speed, because it is slow and simple (like when learning to dance!). These are beats, not seconds. The beats aren’t important… the seconds are. Think of it like dancing, no matter how fast the dance, the teacher will say “Left, 2, 3, 4, right, 2, 3, 4” etc because the beat is about the pacing, not the speed.

Whilst it’s unlikely your resonance is less than 4 breaths per minute, it can still feel very relaxing to breathe slower than this. You may like to explore the “Steady Steps” section of the app which offers even lower speeds.

It is also possible that you are breathing too much air overall… experiment with lower breathing volume (breathing less air and lighter more subtle breaths).

That’s totally natural. You are building up CO2 in your body when you breathe slowly. This has many benefits, but it can also lead the body to auto-correct by sighing. Just let the sigh be another natural source of relaxation.

You can simply hit play and breathe. However, using simple movement and breathing exercises beforehand can increase the impact of your practice. Become a member and watch the 6-Part Breathe-In Harmony course inside the app to discover more.

By breathing slowly and rhythmically with the music, you are breathing harmony into your body. The breath entrains your other biorhythms. The physical practice of slow, rhythmic breathing is often referred to as “Coherent Breathing” (Stephen Elliott) or “Resonant Frequency Breathing” (Evgeny Vaschillo). However, these popular names come from separate schools of thought and have their own distinct origins, frameworks and practise specifics. Harmonic Breathwork is Aria Breath’s own system and framework of understanding that specifically harnesses the power of music to affect our minds and bodies. You will find more details about the differences in the audiobook “Rhythmic Respiration” (available in this welcome section).

Slow breathing doesn’t necessarily increase HRV immediately. In fact, it may lower in the short term whilst you concentrate on the breath before helping it increase over time. When you try anything new, particularly something that forces you to be still and concentrate, it can be subtly stress-inducing. Underlying thoughts and emotions may surface, and you may have to focus to continue with the practice — all of which increases stress. However, regular meditation ultimately raises HRV. Like weightlifting, one session isn’t enough to see significant changes.

it is not uncommon for people – especially when coming to regular breathwork for the first time – to go through what could be described as  “peaks and troughs” – an extremely positive initial response, followed by periods where it feels like “nothing’s happening”. 

In the early stages of consistent breathwork, it’s common to experience a kind of “honeymoon phase” – a period of deep calm, clarity and release every time you practice…

Then, as the nervous system begins to settle and regulate more consistently, underlying patterns in the body – such as emotional tension, or fatigue – can become more noticeable due to our increasing capacity for interoception. This isn’t a negative – it actually allows for integration. The nervous system is learning to reorient itself. It can feel a bit frustrating, but it’s common and normal. Counterintuitively, it may be a sign of healing – deeper embodied awareness is a good thing. 

With time, many people find they move into a more grounded phase of practice – where the easy sense of relaxation returns, but with deeper resilience and awareness. It may not look exactly like the first few sessions, but it often feels more embodied and reliable. 

This is based on my experience of teaching lots of people… but it reflects my own experience too. I’ve been through frustrating periods of boredom and even tension with the practice only to love it again a few weeks later. I encourage you to stick with it but be very gentle with yourself.

Some things you might consider:

• Take it easy – avoid over-analysing the experience – sometimes we have a boring practice, only to experience calm later in the day

• Make sure to breathe through your nose and consider humming for a few minutes at the beginning (to reduce the chance of resp infections)

• Be playful and experiment with breathing speed or with lower air volume – subtle changes can make a big difference to how it feels.

• Try an extended practice (30-minutes or more)

• Try simpler music (e.g  the track “Simple Steel Drum”) that might reduce stimulation

• Minimise distractions as much as possible (nice quiet room with your phone out of reach)

• Take a few days off from practicing and then come back to it and see if it feels different

I think that one day soon you’ll have a super deep and relaxing session and enter a new phase of calm with it. 

I hope this is helpful in letting you know it’s all part of the journey!