478 Breathing Exercise 10 Minutes
Try my app Pocket Breath Coach https://PocketBreathCoach.com
The app lets you:
Customize the length of the inhales, exhales, and holds
Listen with the phone locked
Set a timer that fades out when the timer ends (perfect for falling asleep)
Schedule daily reminders
Change the background scenery
Change the guided breathing sounds and background sounds
Explore different breathing rhythms in the categories section
Save your favorite breathing exercises so they're easy to find in the app
4-7-8 breathing is a simple yet powerful breathing technique that can help to reduce stress, anxiety, and insomnia. It is based on the ancient yogic practice of pranayama, which involves controlling the breath to achieve a state of relaxation.
The 4-7-8 breathing technique is very simple to do. Here are the steps:
Breathe in for 4 seconds,
Hold for 7 seconds
Exhale for 8 seconds
You can practice this technique as many times as you need throughout the day. It is especially helpful to practice it before bed to help you fall asleep.
There is some scientific evidence to support the benefits of 4-7-8 breathing. It can help to reduce anxiety and stress in people with anxiety disorders.
https://summit.sfu.ca/item/36491
Another study found that it can help to improve sleep quality in people with insomnia.
https://www.liebertpub.com/doi/abs/10...
4-7-8 breathing is a safe and effective way to manage stress, anxiety, and insomnia. It is a simple technique that can be easily learned and practiced by anyone.