Breathing routines that support sleep
Breathing can help your body move from alert to rest.
Use a gentle pace rather than forcing deep breaths.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open Sleep ToolsPractical steps
A calm breathing pace
Inhale for 4, exhale for 6, for 3–5 minutes.
Stop if you feel dizzy and return to normal breathing.
Create a sleep cue
Use the same breathing routine each night to signal sleep.
Pair it with dim light and quiet surroundings.
Next steps
Suggested next stepsSleep Support
Return to the pillar hub and choose the next guide.
Wind-down routine
A short, repeatable routine before bed.
Sleep and anxiety
How to calm worry that affects sleep.
Screen time and sleep
How to reduce screen impact on sleep without drastic changes.
Sleep basics
A simple overview of sleep foundations and common myths.
Sleep reset for shift workers
Small steps to manage sleep when your schedule changes.
Quick FAQs
Is 4-7-8 better?
Some people prefer it; try both and use what feels comfortable.
Can I use a timer?
Yes, a guided timer can make it easier.
Will this fix insomnia?
It can help, but persistent insomnia needs professional support.
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.