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Sleep
Gentle, longer-exhale breathing to wind down toward rest.
4-7-8 breathing4-7-8 breathing means inhale for 4, hold for 7, exhale for 8. Its long exhale makes it a popular bedtime wind-down. Learn the steps, evidence and safety.Extended exhaleMaking your exhale longer than your inhale is one of the most reliable ways to feel calmer. Learn how, why it works, and how to practice it safely.Slow breathingSlow breathing means deliberately breathing at about 4-10 breaths a minute, usually with a relaxed, longer exhale. What the benefits are, how to do it, and when it is not a good idea.Cyclic sighingCyclic sighing is repeated physiological sighs - a double inhale and a long exhale - for about five minutes. A 2023 Stanford trial found it lifted mood and slowed breathing. How to do it.Bhramari (bee breath)Bhramari, or humming bee breath, is a yoga breath where you hum softly on a long exhale. The gentle vibration is calming. How to do it, and what the evidence suggests.Breathing for sleepSlow, longer-exhale breathing can quiet a busy mind at bedtime. It will not force sleep, but it helps set the conditions. Here is what to try and what to avoid.Waking at nightAwake at 3am? A slow breath with a long exhale, done lying down, can settle a racing mind - without forcing sleep. What to try and what to avoid.Breathing and sleepA 2025 review found breathing exercises can improve sleep quality by calming the nervous system. What is well supported, what is not, and how to use it - without the hype.Why longer exhales calmLengthening the exhale relative to the inhale is linked with greater parasympathetic activity and a slower heart rate. Here is the plain-language explanation.Box vs 4-7-8Box breathing is even and steadying; 4-7-8 has a long exhale for winding down. Compare their rhythm, holds, difficulty, safety and best use.Military sleep methodThe military sleep method is a 2-minute routine of muscle relaxation, slow breathing and calm imagery, popularised from a WW2-era book. The steps, the breathing part, and the evidence.
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