Cardiac coherence: the exercise that changes everything

Five minutes. That's all it takes to reduce cortisol, stabilise your heart rate, and restore mental clarity. Cardiac coherence is the most scientifically validated wellness exercise - and the simplest to practise.

Key takeaway

Five minutes. That's all it takes to reduce cortisol, stabilise your heart rate, and restore mental clarity.

Cardiac

Five minutes. That's all it takes to reduce cortisol, stabilise your heart rate, and restore mental clarity.

365 method

What is cardiac coherence

Cardiac coherence is a physiological state where heart, breathing, and nervous system are perfectly synchronised. This state doesn't occur naturally - it's triggered by rhythmic breathing: 5 seconds in, 5 seconds out, for 5 minutes.

Dr David O'Hare popularised the 365 method: 3 times daily, 6 breaths per minute, for 5 minutes. Over 11,000 scientific studies confirm its benefits: cortisol reduction, improved heart rate variability, better emotional regulation.

Cardiac coherence is the foundation of all breathing exercises in Nala. It's particularly effective against work stress and complements anxiety meditation.

How to practise: the 365 guide

3 times a day - On waking, before lunch, late afternoon. These times match natural cortisol peaks.

6 breaths per minute - Inhale 5 seconds through the nose, exhale 5 seconds through the mouth. This rhythm creates heart-brain synchronisation.

5 minutes - Effects begin after the 3rd minute and last 4-6 hours after the session.

Measurable effects:

• Cortisol reduced by 20% after a single session
• Stabilised heart rate
• Lowered blood pressure
• Increased DHEA (anti-ageing hormone)
• Improved concentration for 2-4 hours

Guided cardiac coherence with visual animation

Try for free

Free. No subscription.

Cardiac coherence in Nala

Nala offers a cardiac coherence exercise with visual animation guiding the rhythm: follow the circle as it expands (inhale) and contracts (exhale). No counting needed, no audio required - perfect at your desk or on the commute.

Nala adds optional voice guidance for beginners. The exercise is 100% free with no usage limits. Also discover the 5 other breathing exercises (4-7-8, Box breathing, Breath of fire, Alternate, Calming).

Sources and references
  • Content written by the Nala team, based on peer-reviewed neuroscience and psychology literature
  • Last verified: March 2026
  • Nala is not a medical device. Consult a healthcare professional if needed.

Start tonight - it's free

Anxiety SOS, guided breathing, relaxing sounds - all free.

Download Nala

7-day free trial. No commitment.

Frequently Asked Questions

Is cardiac coherence scientifically proven?
Yes, over 11,000 studies confirm its benefits. It's prescribed by doctors and cardiologists for stress management and hypertension.
How long before I feel the effects?
Effects begin after the 3rd minute of practice. Long-term benefits appear after 2 weeks of regular practice (3 times daily).
Can I practise cardiac coherence in the evening?
Yes, it helps with falling asleep. In the evening, prefer a slightly longer exhale (4s in, 6s out) for a sedative effect.
Is cardiac coherence free on Nala?
Yes, the cardiac coherence exercise with visual animation and voice guidance is 100% free, no subscription, no limits.
What is the difference between cardiac coherence and meditation?
Cardiac coherence is a physiological breathing technique (5s/5s). Meditation is a broader attentional practice. Both are complementary.

Last updated: March 2026