Try my app Pocket Breath Coach https://pocketbreathcoach.com. Customize the breathing pattern, set timers, listen with the phone locked.

478 breathing is a simple yet powerful breathing technique that can help to reduce stress, anxiety, and insomnia. It is based on the ancient yogic practice of pranayama, which involves controlling the breath to achieve a state of relaxation.

The 478 breathing technique is very simple to do. Here are the steps:

Breathe in for 4 seconds,
Hold for 7 seconds
Exhale for 8 seconds

You can practice this technique as many times as you need throughout the day. It is especially helpful to practice it before bed to help you fall asleep.

There is some scientific evidence to support the benefits of 478 breathing. It can help to reduce anxiety and stress in people with anxiety disorders.
https://summit.sfu.ca/item/36491

Another study found that it can help to improve sleep quality in people with insomnia.
https://www.liebertpub.com/doi/abs/10...

478 breathing is a safe and effective way to manage stress, anxiety, and insomnia. It is a simple technique that can be easily learned and practiced by anyone.