Settle your nervous system with 4-7-8 breathing. The longer exhale helps your body shift into a calmer state so you can relax and drift off more easily. Inhale through your nose for 4 seconds Hold for 7 seconds Exhale through your mouth for 8 seconds, like you are blowing on hot food to cool it down. Slow, smooth breathing can activate the parasympathetic system, ease tension, and support steadier heart rhythms. A few minutes before bed or during stressful moments can help. Keep it gentle; don’t

1.6M views · 9K reactions | Breathing exercises offer numerous benefits, including stress reduction, relaxation, improved focus, better sleep, increased energy levels, enhanced respiratory function, lowered blood pressure, and promotion of a sense of calmness and well-being by activating the body's relaxation response. They can also aid in managing anxiety, improving athletic performance, and supporting overall mental and physical health. | Physical Therapy Session | Facebook

37K views · 688 reactions | "It can help lower your heart rate, lower your breathing, lower your metabolism...it can have a psychological as well as a direct physical impact" - Dr. Sanjay Gupta on the benefits of mindfulness meditation as used in the Thailand cave rescue https://cnn.it/2N6sgxU | Anderson Cooper 360 | Facebook