4-7-8 Breathing Method: The 1-Minute Trick to Fall Asleep & Calm Anxiety

The 4-7-8 breathing technique is a powerful relaxation method designed to help you de-stress instantly and fall asleep faster. 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. Discover your perfect breathing rhythm with the Pocket Breath Coach app. It’s free to start, easy to use, and fully customizable to your needs. See why thousands are breathing better. https://PocketBreathCoach.com Available on the App Store and Google Play