SleepCalmWind down
4-7-8 Breathing
A longer exhale pattern often used as a wind-down routine.
Start timerBedtime breathing guide
Breathing Exercises Before Bed
Breathing exercises before bed should feel quiet and low effort. Use slow patterns, reduce screen brightness, and choose a no-hold method if breath retention feels stimulating.
Recommended guided timers
BeginnerGentleNo holds
Diaphragmatic Breathing
A belly-breathing pattern focused on gentle, lower-body expansion.
Start timerNo holdsBeginnerCalm
Equal Breathing
A simple inhale-exhale rhythm with no breath holds.
Start timerA simple bedtime sequence
Start with belly breathing or equal breathing for one to three minutes. If holds feel comfortable, try 4-7-8 breathing as a short wind-down routine.
Keep bedtime practice gentle
Bedtime breathing is most useful when it feels boring and repeatable. Avoid aggressive deep breathing, long holds, or anything that makes you feel alert.
- Use a short session first.
- Dim the screen.
- Switch to normal breathing if the pattern feels uncomfortable.
Related searches covered on this page
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General safety note
Breathing exercises on this site are general wellness education. They are not medical advice. Stop if you feel dizzy, faint, short of breath, or uncomfortable, and consult a qualified healthcare professional for respiratory, cardiovascular, neurological, or mental health conditions.