BreathMate
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목표 및 상황Moderate supportReviewed 2026-08-02

수면을 위한 호흡: 스르르 잠들도록 돕는 부드러운 이완

For sleep, use slow breathing with a longer exhale than inhale - for example 4 seconds in and 8 out, with no holds. It will not force sleep, but it calms pre-sleep arousal so it is easier to drift off. 4-7-8 is a popular option if you are comfortable with a hold.

BreathMate Editorial

Breathing is one part of a wind-down. Pair it with dim light and screens away for the best effect.

What to try

  • Extended exhale (4 in, 8 out) - gentle, no holds.
  • 4-7-8 - if you are comfortable with a hold.
  • Slow coherent breathing to settle beforehand.

Fast option

A minute of 4-in, 8-out breathing as you lie down, letting each exhale be soft.

Longer option

Five to ten minutes of slow breathing as part of a wind-down: lower the lights, put screens away, then breathe.

What to avoid

  • Forcing big, effortful breaths - keep it soft.
  • Long breath holds if they make you anxious.
  • Turning it into a performance; the goal is to relax, not to score well.

Evidence and limitations

Evidence: Moderate support

Relaxation and slow-breathing techniques are widely recommended within sleep hygiene, and evidence points to reduced pre-sleep arousal rather than a guaranteed faster sleep onset. Persistent insomnia deserves professional support.[1][2]

Safety

In the app

A BreathMate sleep session runs warm and quiet, and on Apple Watch it can guide you silently with haptics so no screen light disturbs your wind-down.

출처

  1. How Breath-Control Can Change Your Life: A Systematic Review of Psycho-Physiological Correlates of Slow Breathing - Zaccaro A, et al., Frontiers in Human Neuroscience (2018). doi:10.3389/fnhum.2018.00353
  2. Breathing exercises for stress - National Health Service (UK)

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