The Pneuma Trance® Breathing Spiral
Give Yourself a Pause.
Follow a continuous visual rhythm and discover how different breathing frequencies feel in your body. Choose a pace between 3 and 20 breaths per minute and notice what changes as your breathing slows down or returns to its everyday rhythm.
A Continuous Visual Rhythm
Inhale as the spiral expands and exhale as it contracts. Brief visual transitions keep the movement fluid, without any intentional breath holding. Breathe through the nose if it feels easy, with a soft and natural depth.
Comfort always comes before the number.
6 BPM | SLOW-PACED BREATHING
The Most Studied Rhythm
One full breath: 10 seconds.
Six breaths per minute is one of the most widely researched breathing frequencies, often used in studies on slow-paced breathing. It is a reliable reference point, but not a universal optimal rhythm for everyone.
Keep the breath soft and comfortable at every pace.
Count Your Breaths
Sit comfortably and breathe as you normally do. Press Start, then tap the button each time you begin to inhale. After 60 seconds you will see your breaths per minute.
60
0 breaths
Your rate: -- BPM. Your result will appear here after 60 seconds.
After counting, follow the spiral at your own rhythm or let it slow down gradually.
For many people this pace feels slow yet sustainable, with a smooth back and forth that is easy to follow. It is often described as steady and grounding, a rhythm the body can settle into after the first few cycles.
You are new to the spiral and want a well-known starting point. It is also a good place to return to after exploring slower or faster frequencies.
Your Breathing Journey
Follow the spiral at your own rhythm or, if it feels comfortable, let it slow down by 1 BPM every minute toward 6 BPM. You can stop or change the pace at any moment.
Understanding Breathing Rhythms
Breathing frequency is measured in breaths per minute (BPM). One complete breath includes an inhalation and an exhalation, so a slower frequency means a longer cycle.
Most healthy adults at rest breathe somewhere between 12 and 20 times per minute without thinking about it. The slower frequencies are voluntary rhythms, chosen on purpose.
3-5 BPM VERY SLOW
Deliberately extended cycles that may require more attention. They should never be forced.
6 BPM SLOW-PACED
A widely studied frequency, used here as a reference point rather than an ideal.
Slower than usual, relaxed rhythms for exploring comfortable cycles.
7-9 BPM SLOW
10-11 BPM TRANSITIONAL
A bridge between guided slow breathing and everyday breathing.
12-20 BPM RESTING RANGE
A commonly referenced range for healthy adults at rest, included for comparison.
These labels are educational, not medical or diagnostic categories.
How the Spiral Works
The Pneuma Trance® Breathing Spiral is a visual guide for exploring breathing frequencies. It does not measure your breathing. It gives your breath a steady rhythm to follow, so you can notice how each pace feels.
FOLLOW THE RHYTHM
The spiral expands as you inhale and contracts as you exhale. Inhalation and exhalation have the same length, with no breath holding at any frequency.
CHOOSE A FREQUENCY
Click any number from 3 to 20 to change the pace. The spiral adjusts at the end of the current breath, and the texts on this page change to describe the rhythm you chose.
COUNT, COMPARE, SLOW DOWN
Count your natural breaths for one minute and follow the spiral at your own rhythm. If it feels comfortable, let it slow down one breath per minute toward 6 BPM.
WHY IT EXISTS
Most people never notice how they breathe. The spiral offers a simple pause to observe your everyday rhythm, compare it with slower ones and experience how attention changes as the breath slows. It is an introduction to introspective breathing, one stage of the Pneuma Trance® Method, which continues into meditative trance in guided sessions.
More than Breathing
The spiral is a first step into the rhythm of your breath. In a Pneuma Trance® session, introspective
breathing is one stage of a guided process that continues into meditative trance, return and integration, led by trained facilitators.
Important Considerations
Practice safely and with care.
Listen to Your Body
Stop and return to your natural breathing if you feel significant dizziness, tingling, palpitations, faintness or any discomfort.
Sources: MedlinePlus, U.S. National Library of Medicine (vital signs). Lehrer, P. M., and Gevirtz, R. (2014), Frontiers in Psychology, 5, 756. Zaccaro, A., et al. (2018), Frontiers in Human Neuroscience, 12, 353.
Check With a Professional
If you have a heart, lung or respiratory condition, are pregnant, or have any health concern, consult a healthcare professional before practicing slow breathing.
Seek Medical Advice
Chest pain, fainting or severe difficulty breathing require urgent medical attention. Never practice while driving, in water or when you need your full attention.
An Educational Tool
This tool is for education and personal exploration. It does not measure, diagnose or treat any condition and is not a substitute for medical or psychological care.