Luleep guide
Breathing exercises for sleep: ten techniques, step by step
Updated · Written by the Luleep team, based on the sources listed below.
Slow breathing — especially with a longer breath out than in — is a simple way to wind down before sleep. Below are ten bedtime techniques with their exact rhythms in seconds, from the gentle 4-in, 6-out “calm breathing” to 4-7-8 and box breathing. Breathe softly, never strain, and go back to normal breathing if you feel dizzy or uncomfortable.
Why slow breathing helps you wind down
When we are tense, we tend to breathe faster and higher in the chest. Slowing down to around six breaths a minute or fewer is linked with more activity in the parasympathetic (“rest and digest”) side of the nervous system and with feeling calmer, according to a 2018 systematic review [1]. A long, unhurried breath out seems to matter most: in a 2023 randomised study, five minutes a day of exhale-focused breathing improved mood and lowered breathing rate more than the same time spent on mindfulness meditation [2].
Counting also gives your mind a job. Instead of replaying the day, you follow numbers — which is often what makes it easier to drift off.
The ten techniques at a glance
All timings are in seconds. “Hold” means pausing gently with the lungs full (after breathing in) or empty (after breathing out).
| Technique | Rhythm | Good to know |
|---|---|---|
| Calm breathing | in 4 · out 6 | The easiest start: the breath out is a little longer. About six breaths a minute. |
| 4-7-8 breathing | in 4 · hold 7 · out 8 | Slow and deep, with a long hold. Start with a few rounds. |
| Box breathing | in 4 · hold 4 · out 4 · hold 4 | Four equal sides; steady and easy to count. |
| Long exhale | in 4 · out 8 | Breath out twice as long as in, no holds. |
| Coherent breathing | in 5.5 · out 5.5 | An even rhythm of about 5.5 breaths a minute. |
| Triangle breathing | in 4 · hold 4 · out 4 | Like box breathing without the second hold. |
| 7-11 breathing | in 7 · out 11 | Very slow; try it once the others feel easy. |
| Double inhale | in 2 · in 1 more · out 6 | A short second sip of air on top, then a long, slow breath out. |
| Slowing breath | in 4 · out 4, growing to out 8 | Starts even; the breath out lengthens bit by bit. |
| Alternate nostril breathing | in 4 (left) · hold 2 · out 6 (right), then the other side | Close one nostril with a finger, switch sides each breath. |
How to practise at bedtime
- Get comfortable. Lie on your back or sit up in bed, shoulders loose, one hand on your belly if that helps.
- Breathe in through your nose, letting your belly rise rather than your shoulders.
- Breathe out slowly through your nose or softly pursed lips. The breath out should feel like letting go, not pushing.
- Count, or let something count for you. Following a visual or a gentle vibration means you can close your eyes.
- Start short. Three to five minutes is plenty. Increase only if it feels easy.
Keep it gentle
If you feel light-headed, short of breath or uneasy, stop and return to your normal breathing. Skip the holds or shorten them if they feel strained. If you have a heart or lung condition, are pregnant, or are unsure whether breath-holding suits you, ask your doctor first. These exercises are for relaxing, not a treatment for any condition [3].
Which technique should you choose?
- New to breathing exercises? Start with calm breathing or long exhale — no holds to think about.
- Like a clear structure? Box or triangle breathing.
- Want something very slow before sleep? 4-7-8 or 7-11 breathing, once you are comfortable with the others.
- Feeling restless? The double inhale or slowing breath, which ease you from a normal pace to a slower one.
Breathing works well alongside a regular bedtime routine and a quiet sleep sound playing softly in the background.
Questions and answers
What is the best breathing exercise for sleep?
There is no single best one. Techniques with a longer breath out than in, such as calm breathing, long exhale or 4-7-8, are popular before bed. Choose one that feels easy, because a technique that strains you won't relax you.
How long should I do a breathing exercise before bed?
Three to five minutes is a good start. You can do more if it feels comfortable, but there is no need to push.
Can breathing exercises cure insomnia?
No. They can help you relax at bedtime, but they are not a treatment for insomnia or any other condition. If poor sleep goes on for weeks, talk to a doctor.
Sources
- Zaccaro A et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 2018.
- Balban MY et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 2023.
- NHS. Breathing exercises for stress.
- Cleveland Clinic. 4-7-8 breathing method for sleep and relaxation.
This guide is general information, not medical advice. Luleep is for relaxation and is not a medical device. If you have ongoing trouble sleeping, or are worried about your health, talk to a doctor.