Sleep breathing exercise

The slowest pattern here, for the edge of sleep.

The pattern

Technique: Slow breathing with a doubled exhale.

When to use it

You are lying awake with your mind going, or you have just got into bed and want to slow down before sleep arrives.

How to do it

Practise lying on your back or your side. Breathe through your nose. Let the belly rise rather than the chest, and make the out-breath long and quiet, as though fogging a window very slowly.

What it feels like

Heavy and slightly drowsy. The count often starts to blur after a few minutes, which is a sign to let it go rather than hold on.

Why this pattern

The exhale is twice the inhale, which makes the cycle long and undemanding. Practise lying down, and let the counting fade if you start drifting off. That is the point.

What the evidence suggests

Common mistakes

Counting rigidly to stay awake, and forcing the eight-second exhale until it strains. If the exhale feels long, shorten it to six.

Who should skip it

If lying flat makes breathing uncomfortable, sit propped up instead.

How long before it helps?

Most people notice the body settling within two or three minutes. Falling asleep is not the goal of the exercise, so treat sleep as a side effect rather than a target.

Should I stop when the timer ends?

No. If you are drifting, let the session run out and stay where you are.

Related practices

Anxiety relief Stress relief Panic relief Anger release

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Breathing exercises are for general wellness and are not a substitute for medical care. Stop if you feel dizzy, faint, uncomfortable or short of breath. Published by Arkhe Ventures LLP.