Bedtime breathing timer
Breathe yourself to sleep
A guided breathing timer to help you wind down. Pick a pattern, choose an ambient scene, and follow the glowing circle — expand as you breathe in, settle as you breathe out.
The breathing patterns
All four slow your breathing and lengthen the exhale, which nudges your nervous system toward rest. For falling asleep, 4-7-8 is the most sedating; for steady calm, box breathing works well.
4-7-8 breathingin 4 · hold 7 · out 8
Inhale through your nose for 4 seconds, hold for 7, exhale through your mouth for 8. The long exhale and hold make this the go-to pattern for falling asleep.
Box breathingin 4 · hold 4 · out 4 · hold 4
Equal counts on every side of the "box". Used by athletes and the military to steady the mind under stress — calming without being too sedating.
Calm breathingin 4 · out 6
A simple longer-exhale pattern with no breath-holding. Gentle and easy if 4-7-8 feels like too much.
Coherent breathingin 5 · out 5
Five seconds in, five out — about six breaths a minute, the rhythm linked to heart-rate balance and relaxation.
Common questions
What is 4-7-8 breathing?
Inhale for 4 seconds, hold for 7, exhale for 8. The extended exhale triggers the body's relaxation response, which can make it easier to drift off.
Does breathing really help you fall asleep?
Slow breathing with a longer exhale than inhale lowers heart rate and shifts your nervous system toward rest. It won't cure insomnia, but as a wind-down ritual it helps many people relax faster.
How long should I breathe before bed?
Three to five minutes is plenty for most people. Make it the last step of your wind-down, right before lights-out.
Box breathing or 4-7-8 — which should I use?
Use box breathing for steady, alert calm during the day; use 4-7-8 at night, since its longer exhale and hold are more sedating.
Now pick the right bedtime
Breathing gets your body ready. The other half is timing: going to bed so your alarm lands at the end of a sleep cycle, not the middle.
Open the sleep calculator →References & method · 参考来源与方法
This tool is for general use and is not medically reviewed; for ongoing sleep problems, consult a qualified professional. Sources: National Sleep Foundation (NSF); American Academy of Sleep Medicine (AASM); CDC — sleep; Ohayon M. et al. (2017), Sleep Health; Van Dongen H. et al. (2003), Sleep.