Skip to content
Breathable

Breathable guides

Breathing exercises for sleep: a gentler wind-down

Use a comfortable breathing exercise as a quiet part of getting ready for bed. Give it a clear ending, then put your phone away. The aim is a less busy wind-down, not a promise to fall asleep within a certain number of breaths.

By Breathable · Published · General wellness information

Start with your evening routine

The NHS sleep guide recommends a regular sleep schedule, time to relax before bed, and putting your phone away. A breathing exercise can be one activity in that quiet period, rather than another thing to keep checking.

A practical sequence: prepare, breathe, finish

This is a suggested way to organize a wind-down, not a tested treatment protocol.

  1. Prepare: finish anything that needs your phone, set your alarm, and decide whether you want a guide or a screen-free exercise.
  2. Breathe: choose a comfortable position and use the gentle beginner exercise. Let the pace fit you.
  3. Finish: put the phone aside when you are done. You do not need to check a progress screen, improve your score, or repeat until you feel a particular way.

If you use Breathable before bed

The app includes a “Trying to sleep” situation and options for sound, voice, and haptics. Choose your settings before starting so there is less to adjust during the session. Breathing features require a subscription; see how the plans work.

A phone-free option is equally available: read the beginner guide first, then set the device aside and follow the exercise without a screen.

What if you are still awake?

Being awake afterwards does not mean you failed an exercise. Avoid turning the routine into a test of how quickly you can sleep. The NHS advises speaking with a GP if changing sleep habits does not help or you think you may have insomnia. See its guidance on persistent sleep problems.