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/10.1089/bari.2022.0044

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.