Breathe and sleep
Simple breathing practices for tense moments and gentle evening routines to help you put the day down.
Four simple ways to work with the breath
Slow, gentle breathing is one of the easiest ways to pause. Many people find it helps them feel calmer, though experiences vary.
1 to 3 min
Notice the natural breath
- Sit or lie comfortably.
- Notice where you feel the breath most easily: nose, chest or belly.
- Follow a few breaths without changing them.
2 to 5 min
A longer out-breath
- Breathe in gently through the nose for a count of four.
- Breathe out slowly for a count of six.
- Repeat for a few minutes. If counting feels forced, simply let the out-breath be a little longer.
2 to 4 min
Box breathing
- Breathe in for four.
- Hold gently for four.
- Breathe out for four, then pause for four.
- Skip the holds if they feel uncomfortable.
1 min
A one-minute breathing space
- Pause what you are doing.
- Notice how you are, in one word.
- Take five slow breaths.
- Ask: what do I need next?
Go gently. Stop if you feel dizzy or short of breath, and return to normal breathing. If you have a breathing or heart condition, or are pregnant, check with a health professional before trying breath-holding practices.
A ten-minute wind-down
A consistent, unhurried routine can help signal that the day is ending. Research on meditation and sleep is promising but still limited, so treat this as a gentle habit rather than a sleep treatment.
If sleep problems continue for more than a few weeks, please talk to a doctor.
Guides and listening
Guided audio is being prepared for the meditation audio library. Practical advice on headphones and a calmer bedroom will appear in Resources.
Breathe & Sleep
7 Mindful Breathing Exercises for Everyday Practice
Seven simple breathing practices for calmer moments, with how to do each.
Breathe & Sleep
4 Gentle Bedtime Meditation Practices
Gentle meditation practices to help you unwind before bed.
EvidenceIn preparation
What meditation can and cannot do
What research suggests, where evidence is limited and why it is not a substitute for care.
A calmer start, seven mornings in a row
One short practice each morning, including a breath-counting day and a day for softening tension.
Coming soon
Opening soon
7 Days to Stillness, our free email practice, is not open for sign-ups yet. In the meantime, every guide on this site is free to read. Start here.
This page is general education, not medical or mental health advice. Please read our Wellness Disclaimer.