Breathe Your Way to Sleep
Guided breathing exercises scientifically proven to activate your parasympathetic nervous system and prepare your body for sleep.
4-7-8 Breathing
Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This technique activates the relaxation response and is called a 'natural tranquilizer' for the nervous system.
Box Breathing
Inhale, hold, exhale, and hold again—each for 4 seconds. Used by Navy SEALs to stay calm under pressure. Excellent for reducing anxiety before sleep.
Frequently Asked Questions
How long should I do breathing exercises before bed?
Most people find 3-5 minutes (about 4-8 cycles) of breathing exercises sufficient to feel noticeably calmer. If you're very anxious, you may benefit from 10 minutes. The 4-7-8 technique becomes more effective with regular practice.
Which breathing exercise is best for falling asleep?
The 4-7-8 technique is specifically designed for sleep, as the extended exhale activates the parasympathetic nervous system. Box breathing is better for general anxiety reduction. Try both and see which works better for you.