Breathe your way to sleep
Gentle breathing routines for falling asleep and falling back asleep, with an honest look at what the research shows.
Written by Al Fuentes, breath master.
20+ years teaching people to slow their breath at night.
Start here
The long exhale, 5 minutes in bed
- Lie on your back or side, jaw loose.
- Breathe in gently through your nose for 4.
- Breathe out slowly for 6, longer than the in-breath.
Do not count perfectly. If you lose count, just let the exhale stay long.
Do Breathing Exercises Help You Fall Asleep? What the Research ShowsWhat one study found
2019 randomized trial, healthy young adults, slow breathing each evening vs scrolling social media
64adults, randomly split into two groups
15 minof slow breathing every evening, for 30 days
The breathing group rated their sleep better and showed calmer overnight heart activity. It is one small study of healthy people, and sleep was self-rated, so treat it as promising, not proven. Laborde et al., Journal of Clinical Medicine, 2019 · What the research really shows
Start with these
All articles-
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Wind-Down Routines
A 10-Minute Wind-Down Breathing Routine Before Bed
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Wind-Down Routines
When to Stop Caffeine for Better Sleep: The 6-Hour Rule and an Evening Reset
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