Скачать или смотреть 5-5-7-3 Calming Breathwork (Viewer Request)

This breathing exercise was requested by a viewer! Send your requests in the comments, or you can use the Pocket Breath Coach app to change the timing on your own.
The Pocket Breath Coach app helps you relieve stress, focus, and fall asleep with slow, rhythmic breathing. Download it at the link in the pinned comment
With the app you can:
Customize inhale, exhale and hold lengths
Save your favorites
Schedule daily reminders to do your favorite breathing exercises
Use it offline and even with your phone locked.
Enjoy relaxing backgrounds like beaches, rivers, and night skies.
Inhale softly 5 seconds
Hold gently 5 seconds
Exhale slowly for 7 seconds
Hold briefly for 3 seconds
Regular practice of this guided breathing for relaxation helps reduce anxiety, lower stress hormone (cortisol) levels, and promote a sense of calm and well-being.
Should you breathe through your nose or mouth?
Go with what feels comfortable and relaxing to you, but here's what many people find helpful:
Breathe in softly through your nose
Breathe out through your mouth, like you're softly blowing on hot food to cool it down
Or simply breathe in and out through your nose if that feels better for you
Let your belly expand on the inhale and soften on the exhale. Try to keep your chest still. When you breathe out, let your shoulders drop and relax. Keep the shoulders relaxed when you breathe in.
Breathe in deeply, but not so full it hurts. Aim for about 75% full. Calm, not forced.
How long should you do this?
Do what feels comfortable and relaxing to you. Most people enjoy between 1-20 minutes. If you're new to breathing exercises, just try it for a minute or two and see how you feel.
Breathing in a slow, steady rhythm helps signal safety to your nervous system. It activates the parasympathetic "rest and digest" response. Your muscles relax and your heart rate may go down. You may even notice your mind getting quieter. With regular practice, you can feel calmer, think clearly, and drift off to sleep more easily.
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