Double Clicking on Resonant Frequency Breathing

You've probably heard that slow, paced breathing can be helpful for managing stress or improving overall health, but did you know that each individual could have a different pace that is ideal for them?

In this blog post, we'll discuss where the ideal breathing rate (or resonant frequency) comes from, talk about how you can find your own resonant frequency using the Komi app, and cover the benefits of practicing resonant frequency breathing.

What is Resonant Frequency?

First, let's define frequency. Simply, frequency is the number of times an event occurs over a certain period. All biological systems, objects, and environments have frequencies depending on their structure, and these natural frequencies dictate how systems respond to external stimuli (C V et al., 2019).

Resonance, a concept drawn from physics, occurs when an object or system is subjected to a frequency that aligns with its natural frequency, causing the amplitude of its oscillations to increase. A playground swing is a real-world example of this. When the swing is pushed at just the right moment, the amplitude of the swing's motion increases, and the swing goes higher.

In the context of resonant frequency (RF) breathing, the focus is on the cardiovascular and respiratory systems. As the heart rate fluctuates along with breathing, it creates a wave pattern with peaks and valleys. This fluctuation is known as heart rate variability (to learn more about HRV, check out Why should I measure my heart rate variability every day?).

When breathing is paced to match the body's natural frequency, the amplitude of the heart rate wave increases, resulting in greater fluctuations in heart rate. The frequency of breathing that does this optimally is known as the resonant frequency.

How to find your resonant frequency in the Komi app

You can use the Komi app to find your resonant frequency and practice breathing at that pace. Complete Lessons 1.0 - 1.6 and find the resonant frequency assessment in Lesson 1.7. During the assessment, Komi will measure your biomarkers as you breathe at progressively slower paces, comparing your body's response to each pace. The pace that stimulates the greatest variability in your heart rate is your resonant frequency! Komi will remember this pace for all your future breathing practices in the app.

Benefits of resonant frequency breathing

Here are some reasons you may want to practice resonant frequency breathing:

1) Improved cognitive function

A 2022 study found that participants who practiced RF breathing for 20 minutes daily over four weeks demonstrated significantly better cognitive performance compared to those who did not (Chaitanya et al., 2022). This was attributed to the simultaneous increase in HRV seen in the RF breathing group, but may also be partially due to optimal oxygen saturation occurring during RF breathing.

2) Reduced blood pressure

A 2017 study found that 15 minutes of RF breathing lowered blood pressure more than 15 minutes of non-resonant frequency breathing, or 15 minutes of sitting quietly (Steffen et al., 2017). During RF breathing, sympathetic nervous system activity is reduced and input from the parasympathetic nervous system is increased. This causes heart rate to slow and blood vessels to dilate, resulting in lowered blood pressure.

3) Improved mood and reduced stress

Steffen et al. (2017)also explored the effects of RF breathing on mood. They found that participants who practiced RF breathing reported greater positive moods than those who did not. This is likely due to the increase in parasympathetic activity that occurs during RF breathing, as parasympathetic activity is associated with feelings of safety and contentment (Duarte & Pinto-Gouveia, 2017). This aligns with additional findings from the Chaitanya et al. study (2022), which showed that practice of RF breathing was associated with lower levels of perceived stress.

4) Improved sleep quality

Practice of RF breathing was shown to improve sleep quality in family caregivers of patients with cancer (Hasuo et al., 2020). These impacts are mediated by the connection between breathing and the nervous system, with the increased parasympathetic activity supporting faster sleep onset and longer duration.

Conclusion

Resonant frequency breathing is a valuable tool for those looking to improve their physical and mental health. By synchronizing your breath with your body's natural rhythms, you can increase the impact of your breathing practice. The Komi app offers an easy way to find and practice your resonant frequency so you can take steps towards wellness today.

References

Chaitanya, S., Datta, A., Bhandari, B., & Sharma, V. K. (2022). Effect of Resonance Breathing on Heart Rate Variability and Cognitive Functions in Young Adults: A Randomised Controlled Study. Cureus, 14(2), e22187. https://doi.org/10.7759/cureus.22187

C V, C., Mubeen, A. A., Barathwaj R, A., Basavaraju, A., & Kateel, M. C. (2019). Cell dynamics and natural frequencies: Scaling and shape matters. Vibroengineering Procedia, 27, 73–77. https://doi.org/10.21595/vp.201.20981

Duarte, J., & Pinto-Gouveia, J. (2017). Positive affect and parasympathetic activity: Evidence for a quadratic relationship between feeling safe and content and heart rate variability. Psychiatry research, 257, 284–289. https://doi.org/10.1016/j.psychres.2017.07.077

Hasuo, H., Kanbara, K., & Fukunaga, M. (2020). Effect of Heart Rate Variability Biofeedback Sessions With Resonant Frequency Breathing on Sleep: A Pilot Study Among Family Caregivers of Patients With Cancer. Frontiers in medicine, 7, 61. https://doi.org/10.3389/fmed.2020.00061

Steffen, P. R., Austin, T., DeBarros, A., & Brown, T. (2017). The Impact of Resonance Frequency Breathing on Measures of Heart Rate Variability, Blood Pressure, and Mood. Frontiers in public health, 5, 222. https://doi.org/10.3389/fpubh.2017.00222