HRV Coherence Breathing for Productivity and Focus | 10 Seconds Timer Practice

Описание: This heart-focused coherence breathing exercise uses a simple 10-second rhythm (often associated with ~0.1 Hz breathing) to help you shift your psychophysiological state and rebuild calm, clarity, and self-control. You’ll breathe with the timer when it helps, and return to a smooth natural rhythm when it doesn’t—because resonance can vary person to person.

You’ll also add a renewing emotion (appreciation, care, or love). That combination—breath rhythm + heart focus + emotion shift—is the core of the exercise.

Coherence on the go:
Use this timer rhythm as a background cadence during daily life:

writing or answering emails

washing dishes / cleaning

walking

commuting or driving (eyes on the road; just match a gentle inhale/exhale)

waiting in lines

before conversations

How to use it:
Follow the rise/fall of the timer with a gentle inhale/exhale. Keep the breath easy. Add a real, specific appreciation (someone, something, a moment) and keep it steady.

If the rhythm feels strained, stop chasing the timer and return to a smooth pace that feels natural.

Practice this technique everyday for at least 9 weeks to experience a baseline trait shift in your resilience, focus and composure.

Want the full method and deeper training?

https://mentorcamilo.com/

Click the link to have a free sample and learn more about my work and how to apply these tools for stress resilience, focus, and performance.

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