Free breathwork guide
Breathing exercises for sleep
Free bedtime breathwork for falling asleep faster, middle-of-the-night wakeups, and a calmer evening routine.
breathing exercises for sleep4-7-8 breathing for sleepbreathing to fall asleep
Sleep
4-7-8
4-7-8 for Sleep
The classic relaxing breath. Long exhale tells your nervous system the threat is over.
4-7-8
Sleep
4-0-8-2
Wind Down — 7 min
A gentle ramp from end-of-day buzz to sleep-ready calm.
Diaphragmatic
Sleep
4-0-8
Humming Bee for Sleep
Hum your way out of racing thoughts.
Bhramari (Humming Bee)Sleep
4-7-8
Sleep Reset — 12 min
A longer drop into deep parasympathetic state.
4-7-8
Sleep
2-0-6
Middle of the Night
For 3am wake-ups. Gets you back to sleep without checking your phone.
Physiological SighSleep
5-0-7
Pre-Sleep Body Scan
Layer slow breath under a guided body scan.
DiaphragmaticSleep
4-0-10
Long Exhale — 15 min
For nights when stress is loud.
Diaphragmatic
Sleep
5-0-5
Evening Coherent
Even 5/5 rhythm to wind down without going horizontal.
CoherentSleep
4-7-8
4-7-8 Deep — 6 min
A longer 4-7-8 for nights when sleep is far away.
4-7-8Sleep
4-7-8
Evening 4-7-8
A pre-bed staple.
4-7-8
Sleep
5-0-7
Evening Nadi Shodhana
Hemispheric balance before bed.
Nadi Shodhana (Alternate Nostril)Sleep
6-0-6
Jet Lag Reset
After a long flight, before you collapse.
Coherent