No holdsBeginnerCalm
Equal Breathing
A beginner-friendly breathing technique with equal-length inhales and exhales and no breath holds.
Start timerSleep breathing guide
Breathing Exercises for Sleep
A short breathing routine can make bedtime feel more structured and less rushed. These exercises emphasize slow, comfortable breathing and longer exhales.
Start the 3-minute guided breathing exercise
Follow the visual cue at a comfortable pace. You can pause or restart at any time.
Inhale
4-7-8 Breathing
Inhale4sHow to follow this breathing exercise
- Inhale through the nose for four seconds.
- Hold for seven seconds if comfortable.
- Exhale slowly for eight seconds.
- Repeat gently for a short session.
Other guided breathing timers
BeginnerGentleNo holds
Diaphragmatic Breathing
A belly-breathing pattern focused on gentle, lower-body expansion.
Start timerBest breathing exercises before bed
For sleep, choose slow patterns that do not feel effortful. 4-7-8 breathing is commonly used as a wind-down technique, while equal breathing and belly breathing are gentler options for beginners.
How to use a bedtime breathing timer
Start with one to three minutes. Keep the breath quiet, avoid forcing deep inhales, and switch to a no-hold exercise if breath retention feels uncomfortable.
- Dim your screen if practicing in bed.
- Use a short session first.
- Stop if you feel dizzy or uncomfortable.
Frequently asked questions
What is the best approach for breathing exercises for sleep?
The best option is usually a gentle, repeatable breathing pattern that matches the situation. Start with a short session and choose a no-hold method if structured breath holds feel uncomfortable.
How long should I practice?
Most people can start with one to three minutes. The goal is a manageable rhythm you can repeat consistently, not the longest possible session.
Sources and further reading
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.