5 Min 4-7-8 Breathing Technique

Practice breathing exercises anytime with my app Pocket Breath Coach https://PocketBreathCoach.com. Customize the breathing exercise, listen with the phone locked, and more.

4-7-8 breathing is a breathing technique that can help to reduce stress, anxiety, and insomnia.

Here are the steps:

Breathe in for 4 seconds
Hold for 7 seconds
Breathe out for 8 seconds

You can practice this technique as many times as you need throughout the day. It is especially helpful 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.