4-7-8 Breathing Method: The 1-Minute Trick to Fall Asleep & Calm Anxiety
Автор: Pocket Breath Coach - Luke Horton
Загружено: 2025-12-23
Просмотров: 883
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The 4-7-8 breathing technique is a powerful relaxation method designed to help you de-stress instantly and fall asleep faster.
✨ Find the Rhythm That Works for You: The 4-7-8 count can feel challenging for beginners. If the 7-second hold feels too long, download the Pocket Breath Coach app to find your perfect pace. You can Easily experiment with different timings to find the specific rhythm that works best for you.
https://PocketBreathCoach.com Available on the App Store and Google Play
By holding your breath for 7 seconds and exhaling for 8, you create a physiological shift that lowers your heart rate and signals your brain to move from a state of "fight or flight" into deep relaxation.
How to do the 4-7-8 breathing method:
INHALE: Quietly through your nose for 4 seconds.
HOLD: Hold your breath for 7 seconds.
EXHALE: Breath out forcefully through your mouth with a "whoosh" sound for 8 seconds.
Benefits of 4-7-8 Breathing:
Insomnia Relief: Helps quiet a racing mind before bed.
Anxiety Management: Reduces the physical symptoms of panic or stress.
Nervous System Reset: Strengthens your "vagal tone" over time for better stress resilience.
Practice this 4-7-8 guided session at least twice a day to see long-term benefits in your sleep quality and overall calm.
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