The most popular relaxation pattern. Inhale 4s, Hold 7s, Exhale 8s.
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About Breathing Techniques
4-7-8 Technique
Developed by Dr. Andrew Weil, this is often called a "natural tranquilizer" for the nervous system. By holding the breath and then exhaling slowly for 8 seconds, you force your body to slow down. It's excellent for falling asleep or calming down quickly.
Coherent Breathing
Also known as Resonance Breathing, this technique involves breathing at a rate of 5-6 breaths per minute. This specific rhythm maximizes Heart Rate Variability (HRV) and balances the autonomic nervous system, putting you in a state of calm alertness.
Why it works
Controlled breathing signals to your brain that you are safe. It shifts your body from the "fight or flight" sympathetic state to the "rest and digest" parasympathetic state. Regular practice can lower heart rate, reduce blood pressure, and improve overall emotional regulation.