Tag: breathing

The 4-7-8 Breathing Technique: Science, Protocol, and Why It Works for Sleep and Anxiety

Dr. Andrew Weil's 4-7-8 technique is one of the most popular breathing exercises—claimed to induce sleep in under a minute. We examine the physiological basis, the correct protocol, and what the evidence actually shows.

Best Breathing Exercise for Sleep: Comparing 4-7-8, Coherent Breathing, and Physiological Sighs for Insomnia

Insomnia affects 30% of adults, and breathing exercises are one of the safest, most accessible sleep interventions available. We compare the three techniques with the best evidence for sleep onset and quality.

Box Breathing for Stress: The Navy SEAL Technique for Calm Under Pressure

Box breathing—also called tactical breathing or square breathing—is used by Navy SEALs, first responders, and elite athletes to stay calm in high-stakes situations. Here's how it works and how to use it in daily life.

Breathing Exercises for ADHD: Can Controlled Breathing Improve Focus and Impulse Control?

ADHD involves dysregulation of attention, impulse control, and autonomic arousal. Emerging research suggests breathing exercises may target all three — here's the evidence and the specific techniques that show promise.

Breathing Exercises for Panic Attacks: What Works in the Moment and Why Most People Get It Wrong

During a panic attack, the standard advice to 'take deep breaths' often backfires. Here's what the clinical evidence says about breathing interventions for panic — and what actually works in the moment.

Diaphragmatic Breathing Guide: How Belly Breathing Improves Lung Function, Reduces Stress, and Corrects Dysfunctional Patterns

Most adults breathe using only their chest and neck muscles—an inefficient, stress-promoting pattern. Diaphragmatic breathing retrains the body's natural breathing mechanism for better oxygenation, reduced anxiety, and improved core stability.