Breathing to support sleep
Sleep routines work best when they are simple and consistent.
This guide explains a gentle breathing wind-down you can repeat nightly.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open Sleep ToolsPractical steps
A gentle wind-down pace
Try inhale 4, exhale 6 for 3–5 minutes.
Keep the breath soft rather than deep or forced.
Support the routine
Dim lights and reduce screen time before bed.
If worries appear, write them down and return to the routine.
Next steps
Suggested next stepsBreathing Exercises
Return to the pillar hub and choose the next guide.
4-7-8 breathing explained
A paced breathing method often used for relaxation at night.
Coherent breathing for steady calm
A slow, even rhythm designed for steadiness rather than urgency.
Box breathing step-by-step
A simple four-count pattern for calm and steady focus.
Breathing for focus
A short routine to reduce mental noise before starting a task.
Breathing before exams
A short breathing routine to steady focus before tests or assessments.
Quick FAQs
How long before bed should I practise?
Try 15–30 minutes before sleep as part of your routine.
Is this okay for teens?
Yes, with age-appropriate timing.
What if I feel restless?
Shorten the routine and focus on a slower exhale.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.