The 4 7 8 breathing exercise is also called “relaxing breath.” It’s designed to help you gain control of your breathing to relax and reduce anxiety. This breathing technique may also help people fall asleep faster and sleep better.
To start, breathe in normally for 4 seconds. Hold your breath for 7 seconds, and then purse your lips and breathe out through your mouth for 8 seconds making a whooshing noise. When first starting, it might be difficult to breathe out completely.
Start with just 2-3 sets, and eventually as your breathing gets stronger, up to 8 sets can be performed.