4-7-8 Breathing

Summary

Slow exhalation > inhalation engages the parasympathetic branch; HRV rises and sympathetic drive falls within one cycle.

Takeaway

Four cycles, twice daily, measurably reduces state anxiety and resting heart rate within two weeks.

Citations · 1

1. [01]
   Balban MY et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. doi:10.1016/j.xcrm.2022.100895
   Source