Breathing exercises for sleep
Start with a visual timer, then choose the protocol that fits the moment. These pages are intentionally practical: exact timing, safety notes, and cited sources where the claim needs one.
Physiological Sigh
A second small inhale helps reinflate alveoli, then the long exhale shifts the body toward parasympathetic recovery.
Box Breathing
Equal-length breath and holds give attention a simple rhythm while slowing respiratory rate.
4-7-8 Breathing
A long exhale and extended pause slow the breathing rate and can make the practice strongly downshifting.
Coherent Breath (5.5 BPM)
Breathing near six breaths per minute can synchronise respiratory rhythm with heart-rate oscillation.
Diaphragmatic Breathing
Gentle diaphragm movement lowers chest breathing effort and supports slower respiratory rhythm.
Alternate Nostril Breathing
Alternating sides creates a paced attentional ritual while keeping breathing slow and nasal.