Paced breathing
Train the autonomic loop directly
The single biggest driver of tinnitus distress is the fight-or-flight response. Slow, paced breathing at around five-and-a-half breaths per minute maximises heart-rate variability and shifts the autonomic balance toward the parasympathetic side. Five minutes a day is enough to feel a difference; ten minutes is what the published trials use.
Cycle 0 of 20Coherence 5.5
Ready
6
Pick your pattern
- Coherence (5.5 bpm)
- The HRV sweet spot from McCraty / HeartMath research. 5.5 seconds in, 5.5 out, no holds. Best for daily practice.
- 4-7-8 (Andrew Weil)
- 4 in, 7 hold, 8 out. Built for sleep onset and panic. Stronger parasympathetic shift, fewer cycles needed.
- Box (4-4-4-4)
- 4 in, 4 hold, 4 out, 4 hold. Used by special-forces operators and first responders to stay calm under load.
- Slow deep (6 / 6)
- 6 in, 6 out, no holds. A gentler introduction if 5.5 feels too slow.