What if 4 Seconds Could Change Everything?

What if 4 Seconds Could Change Everything?

Struggling with sleep? The answer might be as simple as controlling your breath. Three scientifically-backed breathing techniques can switch your nervous system from "fight or flight" to "rest and digest" mode.

Box breathing (4-4-4-4 pattern) reduces cortisol by 20% and calms racing thoughts. The 4-7-8 technique, rooted in ancient yogic practices, improves heart rate variability and helps you fall asleep faster. Alternate nostril breathing balances brain hemispheres and reduces perceived stress levels.

Studies show these methods lower blood pressure, enhance mood, and activate your body's natural relaxation response—all in just minutes of practice.

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