Breathing exercises for sleep: 4-7-8, box and slow breathing
Three simple breathing patterns to help you unwind, and how to practise them safely.
By Best Sleep Trackers · Updated October 18, 2026
When your mind is racing, giving it a simple job can help. Relaxation techniques are often part of advice for people who find it hard to sleep (NHLBI). The breathing guide animates each pattern so you can follow along with your eyes closed.
Three patterns
- 4-7-8: breathe in for 4, hold for 7, out for 8.
- Box breathing: in 4, hold 4, out 4, hold 4.
- Slow breathing: in for about 4, out for about 6.
Start gently. If holding your breath feels uncomfortable, shorten the holds or skip them.
Tips
- Breathe through your nose if you can, and keep it easy rather than forced.
- Do a few minutes, not an hour. Stop when you feel drowsy.
- Add a body scan or the wind-down timer for a full routine.
- Layer in quiet sleep sounds if silence feels loud.
Safety
Do not practise breath-holding while driving, in water or anywhere it would be unsafe to feel light-headed. If you have asthma, heart or lung conditions, or you are pregnant, check with your doctor first.
Sources
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General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.