Uploaded August 2026 | Updated September 2026, 2 weeks ago
This practice uses the 4-7-8 rhythm.
The Rhythm:
- Inhale: 4 Seconds
- Hold: 7 Seconds
- Exhale: 8 Seconds
- Hold: 0.5 Seconds
Exhale is longer than inhale, which helps activate the parasympathetic nervous system, commonly known as the "rest and digest" system, to immediately reduce stress, lower heart rate, and decrease blood pressure.
You take around 3.1 breaths per minute while doing this breathing exercise.
Everyone's lungs are different! The Pocket Breath Coach app lets you easily try faster or slower versions of this exercise. Explore different speeds until you find the one that helps your body feel perfectly centered. Available on the App Store and Google Play
PocketBreathCoach.com/yt-081726
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.
FAQs and Tips
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. 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.
Disclaimer: For info and education only; not medical advice. Consult a doctor if you have heart or lung conditions. Never practice while driving. Stop if you feel lightheaded.
This practice uses the 4-7-8 rhythm.
The Rhythm:
- Inhale: 4 Seconds
- Hold: 7 Seconds
- Exhale: 8 Seconds
- Hold: 0.5 Seconds
Exhale is longer than inhale, which helps activate the parasympathetic nervous system, commonly known as the "rest and digest" system, to immediately reduce stress, lower heart rate, and decrease blood pressure.
You take around 3.1 breaths per minute while doing this breathing exercise.
Everyone's lungs are different! The Pocket Breath Coach app lets you easily try faster or slower versions of this exercise. Explore different speeds until you find the one that helps your body feel perfectly centered. Available on the App Store and Google Play
PocketBreathCoach.com/yt-081726
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.
FAQs and Tips
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. 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.
Disclaimer: For info and education only; not medical advice. Consult a doctor if you have heart or lung conditions. Never practice while driving. Stop if you feel lightheaded.
