Coherent Breathing at Six Breaths a Minute

Students take their pulse, practice breathing in for five seconds and out for five seconds for several minutes, then take their pulse again. It builds self-regulation and shows how breathing affects recovery.

How to play

1. Each student sits on their yoga mat and takes their radial pulse for 15 seconds while the teacher runs the stopwatch; they multiply by 4 and remember the number (1 min).
2. The teacher explains the pattern: inhale through the nose for 5 seconds and exhale for 5 seconds with no pauses, which equals six breaths per minute (1 min).
3. First 2-minute block lying on the back with one hand on the belly; the teacher quietly cues "in… out" every 5 seconds (2 min).
4. Second 2-minute block with no cues: students count in their heads, and the teacher only calls out every 30 seconds (2 min).
5. Students sit up slowly and take their pulse again for 15 seconds to compare with the first reading (1 min).
6. Quick share: how many beats per minute each student dropped and when they might use this technique (1 min).

Rules

• Breathe gently without forcing; if anyone feels dizzy, return to normal breathing.
• Get up slowly by rolling to a seated position first to avoid lightheadedness.
• No talking during the breathing blocks.
• Compare your pulse only with your own earlier reading, not with classmates.

Variations

Adaptations

• Limited mobility: do it seated in a chair or wheelchair with a hand on the belly.
• Hearing impairment: the teacher shows the rhythm by slowly raising and lowering a hand.
• Asthma or breathing issues: allow a shorter rhythm and put comfort ahead of the exact pattern.

Learning goals

• Apply a slow-breathing technique to speed up recovery.
• Take a radial pulse correctly and compare readings.
• Understand the link between breathing and heart rate.

Equipment for a class of 25

• yoga mats: 25
• stopwatch: 1

Teacher tip

Practice pulse-taking beforehand, since many students search in the wrong spot; teach them to use the index and middle fingers, never the thumb. This is a great technique to suggest before bed or before a test.

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