Скачать или смотреть Guided 4-7-8 Breathing Technique for Relaxation and Sleep

Download the Pocket Breath Coach app to adjust the timing, choose calming sounds, practice offline, and set reminders to breathe:
👉 https://www.pocketbreathcoach.com

This guided 4-7-8 breathing exercise is a simple, science-supported way to help regulate your nervous system. It’s often used to lower stress, reduce heart rate, and support better sleep.

The 4-7-8 pattern increases vagal tone and slows your breathing, which can help shift your body from “fight or flight” to “rest and digest.”

Inhale through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale gently through your mouth for 8 seconds

The extended exhale helps stimulate the vagus nerve, promoting a sense of calm and balance. Even one minute of practice can make a noticeable difference.

🎧 Guided with soothing sound cues to help you stay present and relaxed.

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