Pocket Breath Coach - Luke Horton on Instagram: "4-7-8 Breathing for Stress Relief | Guided Practice Settle your nervous system with 4-7-8 breathing. The longer exhale helps your body shift into a calmer state so you can relax and drift off more easily. Inhale through your nose for 4 seconds Hold for 7 seconds Exhale through your mouth for 8 seconds, like you are blowing on hot food to cool it down. Slow, smooth breathing can activate the parasympathetic system, ease tension, and support steadie