Deep Breathing for Nervous System Regulation: The 4-8 Method A long, 8-second exhale stimulates the vagus nerve, which lowers your heart rate, settles your blood pressure, and tells your muscles to release stored tension. The 4-8 Rhythm: Inhale: 4 Seconds Exhale: 8 Seconds Regularly practicing this 4-8 flow helps build stress resilience, making it easier for your body to recover after stress. Everyone’s lungs are different! If 4-8 feels too long or too short, check out the Pocket Breath Coach ap
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