SleepCalmWind down
4-7-8 Breathing
A longer exhale pattern often used as a wind-down routine.
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.
Recommended guided timers
No holdsBeginnerCalm
Equal Breathing
A simple inhale-exhale rhythm with no breath holds.
Start timerBeginnerGentleNo 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.
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.