Sleep breathing techniques

Breathing exercises for sleep, insomnia, and nighttime anxiety

Turn off racing thoughts with guided breathing exercises for sleep. BreathWise maps relaxing cadences such as 4-7-8 breathing, nasal breathing ladders, and resonant breathing to prepare your body and mind for deep rest.

Launch sleep breathing session Ease nighttime worry

Sleep breathing blueprints

Follow these prepared BreathWise flows to fall asleep faster, reduce nighttime wake-ups, and wake with more energy.

4 minutes / Bedtime routine

4-7-8 breathing for faster sleep onset

Use Dr. Weil's well-known 4-7-8 breathing sequence to relax the parasympathetic nervous system and drift into sleep.

Inhale quietly through the nose for 4 seconds.
Hold for 7 seconds while relaxing the jaw and shoulders.
Exhale audibly through the mouth for 8 seconds.
Repeat 4-8 cycles until drowsiness arrives.

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6 minutes / Evening wind-down

Nasal breathing ladder for calm nights

Smooth nasal breathing with a gentle 6-2-7-1 cadence to quiet racing thoughts and steady heart rate variability before bed.

Inhale for 6 seconds through the nose with a soft belly rise.
Pause for 2 seconds at the top, then exhale for 7 seconds.
Hold for 1 second before beginning the next inhale.
Keep breathing silent and even, staying under 6 breaths per minute.

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10 minutes / Insomnia reset

Resonant sleep breathing with body scan

Blend resonant breathing (5.5 second inhale/exhale) with a progressive muscle relaxation scan to access deeper stages of rest.

Inhale for 5.5 seconds, mentally scanning from toes to crown.
Exhale for 5.5 seconds, releasing each body area as you descend.
Maintain diaphragmatic movement through the night to prevent mouth breathing.
Use nightly for 2 weeks to retrain your sleep onset response.

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Nighttime breathing checklist

Combine breathing exercises for sleep with simple behaviour shifts to magnify results in the first week.

Keep the tongue resting on the roof of the mouth to encourage nasal breathing and reduce snoring risk.
Pair breathing techniques for sleep with dim lights and cool bedroom temperatures for faster melatonin release.
Avoid stimulating box breathing before bed - opt for slower cadences that lengthen the exhale.
If you wake overnight, complete two resonant breathing cycles before checking your phone or getting up.

Sleep breathing FAQ

How long before bed should I start a sleep breathing exercise?

Begin 10-15 minutes before lights out. Consistency signals your circadian rhythm that it is time to transition into sleep.

Can breathwork replace sleep medication?

Breathing exercises for sleep improve relaxation and can reduce reliance on medication, but always consult your healthcare provider before adjusting prescriptions.

What if I struggle to breathe through my nose?

Add a short steam shower, nasal rinse, or mouth tape (if approved by your clinician) to the bedtime routine to support nasal airflow.

Next steps for calmer nights

Layer these BreathWise resources with your bedtime routine to reinforce calm breathing habits throughout the day.

Deep breathing exercises Breathing for anxiety Vagus nerve breathing Box breathing focus reset