Breathing is a powerful tool for restoring balance and calm — and learning to harness it can transform your mental and physical well-being. Did you know that breathing at a rate of 5.5 breaths per minute is considered ideal for optimal health? This specific breathing rate can enhance heart rate variability, improve emotional regulation, and bring a profound sense of calm.
In this blog post, you’ll discover a guided breathing meditation to help you achieve deep relaxation, stabilize your emotions, and bring your body into a state of balance. Join Allison Terrell, an expert meditation guide on Insight Timer, as she leads you through this restorative breathwork practice.
Inspiration behind the 5.5 breaths per minute meditation
Allison Terrell’s creation of the 5.5 breaths per minute meditation was inspired by James Nestor’s book, Breath: The New Science of a Lost Art (2020). This book delves into the history and science of breathing, revealing that 5.5 breaths per minute is the optimal rate for health and well-being. Allison, who has a background in music and music therapy, combined her passion for breathing techniques with her love for music to develop this unique meditation. She explains:
“I wanted to incorporate this approach into my meditation practice but wasn’t sure how I was going to pace myself for an extended period of time, so I came up with the idea of using music to guide the practice.”
A 5-minute breathing meditation to achieve calm and balance
This 5-minute guided meditation practice focuses on breathing at a rate of 5.5 breaths per minute, helping you to calm your nervous system and balance your body.
For more guided meditations that help with relaxation and emotional balance, explore our extensive library of free guided meditations.
5.5 breaths per minute guided meditation script
Step 1: Prepare your space
Begin by finding a comfortable position where you can sit or lie down. The key is to ensure that you feel fully supported and at ease. Take a few moments to adjust your posture, allowing your body to settle. Close your eyes and take a slow, gentle breath in and out. Let your body relax as you prepare for the meditation.
Step 2: Focus on your breath
Now, bring your attention to your breath. As you inhale through your nose, notice the sensation of the air entering your nostrils, and as you exhale, feel the air leaving your body. Breathing through your nose is crucial in this meditation.
Allison explains:
“Breathing through your nose naturally slows the process, as well as heats, pressurizes, filters, and conditions the air coming into your lungs. This helps your body utilize the oxygen more efficiently.”
The goal is to maintain a constant cycle of air, with each inhale and exhale lasting 5.5 seconds.
Step 3: Synchronize with the tones
As the meditation begins, you will hear a higher tone guiding your inhale and a lower tone guiding your exhale. Inhale fully with the higher tone, allowing the breath to fill your lungs completely. Then, as the lower tone plays, exhale slowly and completely, releasing any tension or stress. Continue this pattern while maintaining the rhythm with the tones.
Step 4: Deepen your relaxation
As you continue breathing at this steady pace, allow yourself to sink deeper into relaxation. With each breath, feel your body becoming more relaxed, your mind becoming calmer, and your emotions stabilizing.
Allison shares that the rhythm of 5.5 breaths per minute is designed to bring your body into balance, helping to regulate your heart rate and calm your nervous system. “The slower and deeper you breathe, the more oxygen you get into your body and brain,” she says.
Step 5: Maintain the rhythm
Notice the subtle changes in your body and mind. You may feel a sense of peace and calm washing over you, or a gentle release of tension in your muscles. The key is to stay present with your breath, allowing the tones to guide you as you maintain the rhythm of 5.5 breaths per minute. If your mind wanders, gently bring your focus back to your breath.
This guided meditation script was adapted from Allison Terrell’s 5.5 breaths per minute guided meditation.
Tips for beginners from Allison Terrell
If you’re new to this practice, Allison offers some helpful advice:
“Take breaks and breathe ‘normally’ (whatever feels natural and easy for you) if you have any difficulty keeping up to start. You can also try tapping your leg to the rhythm if you find you’re losing track or focus.”
This approach allows you to ease into the practice and gradually build your stamina in maintaining the rhythm.
Take a moment to reflect
Reflect on your experience with a few moments of journaling. Here are some reflective questions to gain deeper insights:
- How did your body feel as you settled into the breathing rhythm?
- What changes did you notice in your mind and emotions during the practice?
- How do you feel now compared to before the meditation?
- How can you incorporate this breathing technique into your daily routine to maintain a sense of calm and balance?
Why Allison Terrell loves meditating with Insight Timer
Allison’s journey with Insight Timer is deeply rooted in her love for community and connection. She values engaging with others and exchanging feedback and ideas — and Insight Timer provides the perfect platform to do so. Allison shares:
“Insight Timer feels like a collaborative space where we’re all working together towards a collective good for ourselves and each other.”
If you enjoyed Allison’s 5.5 breaths per minute meditation, check out more of her guided breathwork sessions here. Allison also has new musically-guided meditations in the works, such as an alternate nostril breathing practice.
Experience relaxation and balance with Insight Timer’s free meditation app
Find thousands of relaxing breathing tracks on Insight Timer to calm your mind and balance your emotions. With the largest library of free guided meditations, you can develop a consistent meditation routine and explore different practices to improve your well-being. Add more calm and serenity to your day with a yoga nidra, sound healing, or hatha yoga practice.
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