Breathing Exercises: Box Breathing and 4-7-8 Guide
Box breathing (4-4-4-4): inhale 4 seconds, hold 4, exhale 4, hold 4. Used by athletes and first responders to stay steady.
4-7-8 breathing: inhale through the nose for 4, hold for 7, exhale slowly through the mouth for 8. Great before sleep.
Stop if you feel dizzy and return to normal breathing.
FAQ
How many rounds of 4-7-8 should I do?
Start with four rounds, twice a day.
Which is better, box or 4-7-8?
Box breathing is great for focus; 4-7-8 is especially relaxing for sleep.