Breathing Exercises
Free. Effective. Always available.
Box breathing
4-4-4-4. Inhale 4, hold 4, exhale 4, hold 4. 5 minutes lowers BP.
4-7-8 breathing
Inhale 4, hold 7, exhale 8. Falls asleep in 1-2 minutes.
Apps
Calm, Headspace, Breathwrk. Guided breathing.
Apple Watch breathe
FREE. Reminds throughout day. Vibrates to time breaths.
Vagus nerve
Long exhales activate. Reduces inflammation.
Pulmonary rehab
Medicare covers. Breathing for COPD/asthma. Real benefits.
Quick Tip: 5 min daily. Lower BP, less anxiety, better sleep. Free.