Breathing Exercises for Sleep
Breathing exercises for sleep use slow, rhythmic patterns to calm the nervous system, quiet the mind, and create conditions that may help you fall asleep more easily.
How to Do It
- 1Lie down comfortably in bed with the lights off.
- 2Close your eyes and let your body relax.
- 3Inhale slowly through your nose for 4 seconds.
- 4Hold gently for 7 seconds.
- 5Exhale softly through your mouth for 8 seconds.
- 6Repeat until you feel drowsy or fall asleep.
Timing
Recommended duration: 5–15 minutes before sleep
Cycle length: 19 seconds per cycle (4-7-8 pattern)
Inhale 4s · Hold 7s · Exhale 8s
Benefits
- ✓May help quiet a racing mind at bedtime.
- ✓Slow breathing can lower heart rate and relax muscles.
- ✓No screens or devices needed — just your breath.
- ✓Can become a sleep signal your body recognizes over time.
When to Use
- •When you cannot fall asleep due to a busy mind.
- •As part of a consistent bedtime routine.
- •After waking up in the middle of the night.
- •When jet lag or schedule changes disrupt your sleep.
Cautions
- ⚠This is not medical advice. Chronic insomnia should be evaluated by a healthcare professional.
- ⚠If breath-holding increases alertness, try extended exhale breathing instead (no hold).
- ⚠Breathing exercises are not a substitute for sleep hygiene or medical treatment.
Frequently Asked Questions
What is the best breathing technique for falling asleep?
The 4-7-8 method is widely recommended for sleep. Extended exhale breathing (inhale 4, exhale 8, no hold) is a good alternative if holds feel uncomfortable.
How long does it take to fall asleep with breathing exercises?
Results vary. Some people report falling asleep within 5–10 minutes. With regular practice, the technique may become more effective as your body learns to associate it with sleep.
Can I use a breathing exercise app in bed?
You can, but screen light may interfere with melatonin production. Consider learning the technique so you can practice without a screen, or use audio-only guidance.
Is it safe to do breathing exercises while falling asleep?
Yes. If you fall asleep mid-exercise, your breathing naturally returns to its normal pattern. There is no risk of harm.
Related Techniques
4-7-8 Breathing
The 4-7-8 breathing technique is a pattern where you inhale for 4 counts, hold for 7, and exhale for 8, designed to activate the parasympathetic nervous system and promote relaxation.
Extended Exhale Breathing
Extended exhale breathing is a technique where you make your exhale longer than your inhale, typically in a 1:2 ratio, to stimulate the vagus nerve and promote a calm state.
Resonant Breathing
Resonant breathing (also called coherent breathing) is a technique where you breathe at a steady rate of about 5–6 breaths per minute, which may help optimize heart rate variability and promote a balanced, calm state.
Breathing Exercises for Anxiety
Breathing exercises for anxiety use controlled inhale-exhale patterns to activate the parasympathetic nervous system, which may help reduce anxious feelings, lower heart rate, and promote a sense of calm.