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4-7-8 Breathing Method for Sleep, Stress, and Calm. The 4-7-8 breathing technique is a simple technique that can help calm your mind and body. Inhale gently through your nose for 4 seconds, hold your breath for 7 seconds, exhale slowly through your mouth for 8 seconds. This rhythm helps activate the parasympathetic nervous system, which supports relaxation, lowers stress, and may improve sleep quality. It’s a safe and accessible practice you can use anytime you feel stressed, anxious, or want to
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