Give Yourself a Pause.
A space to pause, breathe and turn inward.
THE METHOD
More than breathing.
A deeper way of being.
Pneuma Trance® is an integrated method that brings together science, spirituality, ancestral knowledge and introspection through conscious, introspective breathing, meditation, meditative trance and interoception.
Preparation
ARRIVE
Introspective Breathing
BREATHE
Meditative Trance
Each session is a guided experience that gives you time to stop, breathe, explore, integrate and return with greater clarity.
GO INWARD
Return
COME BACK
Integration
REFLECT
A 90-minute journey inward.
THE EXPERIENCE
STOP THE CLOCK.
Find the silence.
Forget about the time for a while.
Different paths.
One integrated method.
FOUNDATIONS
Pneuma Trance® brings together complementary disciplines to support a deeper inward experience.
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Science
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Spirituality
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Ancestrality
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Introspection
Supported by meditation, meditative trance, interoception and introspective breathing.
Turn inward.
PRESENCE - AWARENESS - EXPERIENCE
BREATHING RATE GUIDE
Do you know your breathing rate?
Respiratory rate is the number of complete breaths taken in one minute while at rest. Natural resting rates vary with age. Deliberately paced breathing is different from your spontaneous resting respiratory rate.
YOUR SELECTED PACE
6
breaths / min
Common research pace. A practical starting point.
Common resonance-paced breathing
10 seconds per breath (0.1 Hz). Six breaths per minute is one of the most frequently used rates in paced-breathing and HRV research.
Research context
This pace is close to the cardiovascular resonance region for many adults and is widely used as a practical starting point. It is not universally optimal.
Practice note
Keep the inhale and exhale smooth and comfortable. If the rhythm feels restrictive, choose a slightly faster pace rather than forcing it.
Resting respiratory rate by age
Why practice slower breathing?
When breathing speeds up
Reference ranges are measured at rest and are not targets for this breathing exercise.
Research commonly defines slow breathing as approximately 4-10 breaths per minute. Around 6 breaths per minute is frequently used in paced-breathing and HRV research. More advanced practices may explore approximately 3-4 breaths per minute, but slower is not automatically better and comfort should guide the practice.
Breathing rate can rise normally with exercise, heat, excitement or temporary stress. Anxiety and psychological stress can also alter breathing patterns. A persistently fast resting rate can have many causes and should not be interpreted from this guide alone.
1 - 10 Years
14 - 50
11 - 18 Years
12 - 22
Adults 18+
10 - 20
Voluntary slow-paced breathing
3 - 10
Common adult resonance range
5 - 6
This guide controls breathing pace; it does not measure your natural respiratory rate, determine your personal resonance frequency, diagnose any condition, or replace medical advice. Stop paced breathing and return to your natural rhythm if you feel dizzy, faint, markedly short of breath or otherwise unwell.
Adult cardiovascular resonance is often assessed around 4.5-6.5 breaths per minute. Because this guide uses whole-number settings, 5-6 breaths per minute are the closest selectable rates. Individual resonance varies and requires measurement to determine precisely.