Archive · 14 Nov 2025
Expert Shares 3 Breathing Techniques to Lower Stress in 5 Minutes
Imagine your body has a stress meter, like a video game.
When you're stressed, the meter goes way up, and this can make you feel bad and even make you sick.
A special expert named Luke Coutinho says that even if you eat healthy and exercise, if you're too stressed, it won't help much.
He discovered that by doing a special breathing exercise, you can lower the stress meter really fast, in just 5 minutes!
One exercise is called 4-7-8.
You breathe in for 4 seconds, hold your breath for 7 seconds, and breathe out slowly for 8 seconds.
Doing this helps your body feel calmer and can make you feel better, even if your problems outside haven't changed.
Integrative lifestyle expert Luke Coutinho claims simple breathing techniques can manage stress and calm the mind in minutes.
Chronic stress can negatively impact health, sleep, and make other healthy practices less effective.
Coutinho shared that 3 science-backed breathing techniques can lower cortisol levels quickly.
The 4-7-8 breathing technique involves inhaling through the nostrils for 4 seconds, holding for 7 seconds, and exhaling through the mouth for 8 seconds.
Practicing the 4-7-8 exercise for 3-5 minutes can potentially reduce cortisol levels by 25-35%.
- Who
- Integrative lifestyle expert Luke Coutinho
- What
- Sharing science-backed breathing techniques to lower stress and cortisol levels
- When
- Recently shared via an Instagram video
- Where
- Why
- To help manage stress, improve sleep, and reduce the negative impacts of chronic stress on the body
- Expert
- Luke Coutinho, Integrative Lifestyle Expert
- Main Technique
- 4-7-8 Breathing Technique
- Benefit
- Reduces cortisol (stress hormone) levels
- Time Required
- Less than 5 minutes
- Potential Cortisol Reduction
- 25-35% with 3-5 minutes of practice