Breathing Exercises for Sleep

Updated September 23, 2026 | Luke Archer, maker of Orin

If your body is tired but your mind won't stop, your breath is the quickest lever you have. Slowing the breath and making the exhale longer than the inhale nudges your body toward rest. Here are three patterns that work in bed, in the dark, with no equipment.

All three are slow. A 2018 review of 15 studies found that breathing slower than 10 breaths a minute is linked to higher heart rate variability, more relaxation, and less anxiety. A 2023 Stanford study found that 5 minutes a day of exhale-focused breathing lifted mood and lowered resting breathing rate over a month. Bedtime is a natural place to practice.

1. The long exhale: 4 in, 8 out

This is the easiest one to do when you're already drowsy. There are no holds to count.

1. Lie on your back or side. Let your jaw go slack.
2. Breathe in through your nose for 4 counts.
3. Breathe out slowly for 8 counts, through the nose or pursed lips.
4. Repeat for 5 to 10 minutes, or until you lose count.

If 8 feels too long, start with 4 in and 6 out. The exhale just needs to be longer than the inhale.

2. 4-7-8 breathing

In for 4, hold for 7, out for 8. The hold gives your mind something specific to do, which some people find more absorbing than a plain long exhale.

Keep it to four rounds when you're new, as Dr. Weil recommends, and switch to the long exhale after that if you're still awake. The full method is in the 4-7-8 breathing guide.

3. Coherent breathing

About 5.5 seconds in and 5.5 seconds out, with no holds. It is the gentlest of the three and a good choice if holds make you tense. In a 2025 study it raised heart rate variability more than box or 4-7-8 breathing. See the coherent breathing guide for more.

Which one should you try first?

Make it easier

• Keep the phone face down. Bright light works against sleep. Use audio guidance, not a screen.
• Add sound. A steady soundscape gives your attention somewhere to rest. Some people use binaural beats for sleep for this.
• Don't grade yourself. Losing count means it's working.
• Practice in the day too. A pattern you already know is easier to use when you're tired.

How Orin helps at night

Orin's sleep mode, Drift, uses the long exhale, 4 in and 8 out with no holds. The breath guide and soundscape slow down with you, the screen dims, the chimes go quiet, and the sound fades to silence on its own. Or you can set it to play all night. It keeps playing with the screen off.

Breathing exercises are not a treatment for insomnia or any sleep disorder. If sleep problems go on for weeks, talk to a doctor.