Sleep

Gentle, longer-exhale breathing to wind down toward rest.

4-7-8 breathing

4-7-8 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 exhale

Making 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.

Breathing for sleep

Slow, 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.

Why longer exhales calm

Lengthening 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 4-7-8

Box breathing is even and steadying; 4-7-8 has a long exhale for winding down. Compare their rhythm, holds, difficulty, safety and best use.