@apneareset: Never do 4-7-8 breathing before bed if you have sleep apnea, or if you just wanna sleep well at night because of what this breathing does to your nervous system. Go to our profile link or click the button on the screen to learn more about personalized breathing exercises. The goal before bed is to calm your nervous system... not wake it up. 🌙 The popular 4-7-8 breathing technique includes holding your breath after the inhale. According to the research discussed here, that type of breath hold may be more activating for the sympathetic ("fight-or-flight") nervous system because your lungs are full. If you're trying to wind down for sleep, that may not be the direction you want to go. Instead, consider a pattern where the breath hold comes after the exhale, before the next inhale. 🫁 One example is: 1️⃣ Breathe in for 4 seconds. 2️⃣ Breathe out for 8 seconds. 3️⃣ Hold for 7 seconds before the next inhale. The goal is to encourage a calmer breathing rhythm before bed. Go to our profile link or click the button on the screen to learn more about personalized breathing exercises. Educational disclaimer: This content is for educational purposes only and is not medical advice. Different breathing techniques affect people differently, and the evidence continues to evolve. If you have sleep apnea or another medical condition, consult your healthcare provider before making significant changes to your treatment routine.
