Bedtime Breathing Exercise
Your nightly wind-down — 5 minutes to sleep readiness
A bedtime breathing exercise serves as a physiological transition ritual — a signal to your body that it's time to shift from waking mode to sleep mode. This timer provides a structured 5-minute wind-down using 4-7-8 breathing, the technique most consistently associated with faster sleep onset in clinical research.
Consistency is what makes bedtime breathing powerful. When you practice the same breathing pattern at the same time each night, your body develops a conditioned response — it begins shifting toward sleep as soon as the familiar rhythm starts. This is the same principle behind other bedtime rituals (reading, warm baths), but breathing exercises work on a deeper physiological level.
Benefits
- Creates a conditioned sleep-onset response with consistent use
- Structured 5-minute transition from wakefulness to sleep readiness
- Works on a deeper level than other bedtime rituals
- Becomes faster and more effective over time
Frequently Asked Questions
When exactly should I do this?
As the last thing before sleep. Get into bed, set up the timer, do 5 minutes, then lie quietly. Avoid looking at your phone or other screens after the session.
How long until I see results?
Many people notice improvement from the first session. The conditioned response (where your body automatically starts relaxing when you begin the breathing) typically develops within 7-14 days of nightly use.
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