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5-minute guided routine

Breathing Exercises for Sleep: A 10-Minute Wind-Down Routine

The most common reason we cannot sleep is a nervous system still in “day mode”. This routine uses the breath to switch it off — gently, in three steps.

Guided routine for sleep

1. Diaphragmatic Breathing 2. 4-7-8 Breathing 3. Coherent Breathing
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The key principle: Exhale longer than you inhale. The out-breath slows the heart and signals safety; a 1:1.5 or 1:2 ratio creates a steady calming advantage.

The routine, step by step

  1. Diaphragmatic Breathing — 12 cycles (4 · 6). Arrive in your body. Slow belly breaths with no counting pressure.
  2. 4-7-8 Breathing — 4 cycles (4 · 7 · 8). The centrepiece — long hold and long exhale for a deep wind-down.
  3. Coherent Breathing — 12 cycles (5.5 · 5.5). Let an even, slow wave carry you. Falling asleep mid-session is perfect.

Practical tips

  • Dim the lights and put your phone face-down for this routine (turn on vibration cues instead of audio).
  • Keep the bedroom cool — around 18–22 °C helps sleep onset.
  • If thoughts intrude, label them “thinking” and return to the count.
  • Same routine, same time each night: your brain learns the cue within a week or two.

Avoid breath holds if you have sleep apnoea, heart disease or high blood pressure — use diaphragmatic and coherent breathing only. Persistent insomnia deserves a conversation with a doctor.

Frequently asked questions

What is the best breathing exercise for sleep?
4-7-8 breathing and slow diaphragmatic breathing are the most widely recommended, because both emphasise a long exhale.
How long before bed should I do breathing exercises?
Right in bed, with lights off, works best — it becomes the final step of your night routine.
What if I wake up at 3 a.m.?
Try 4 cycles of 4-7-8 or a few minutes of coherent breathing without checking the time or your phone.

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