Breathing exercises to wind down for sleep.

To wind down for sleep, Oxigen’s plans start with Extended Exhale, including slower 4-8 and 7-11 rhythms, and 4-7-8 breathing, with Humming Breath, Coherent Breathing and Left-Nostril Breathing as alternatives. Longer out-breaths are a simple way to slow down. 4-7-8 is a bedtime favorite; research on 4-7-8 itself is still early.

Which techniques, and how well is each studied?

Extended Exhale

Slow nasal breathing where the out-breath is longer than the in-breath. Longer out-breaths are a simple way to slow down. Slow breathing has been widely studied for relaxation and heart-rate variability.

In 4s · Out 6sStudied · grade BFree in Oxigen

4-7-8 Breathing

Breathing in for 4, holding for 7 and breathing out for 8, a pattern popularized by Dr Andrew Weil. A bedtime favorite. The long out-breath helps you slow down. Research on 4-7-8 itself is still early.

In 4s · Hold 7s · Out 8sEarly research · grade CFree in Oxigen

Humming Breath

A long, low hum on every out-breath. Humming makes your out-breath longer and fills your nose and sinuses with vibration. One study found humming raised nasal nitric oxide about 15× compared with quiet breathing.

In 4s · Out 8sEarly research · grade CPremium

Coherent Breathing

Smooth, even breathing at about six breaths per minute, roughly 5 seconds in and 5 seconds out. Breathing around six breaths a minute is one of the best-studied ways to raise heart-rate variability, a marker of relaxation.

In 5s · Out 5sWell studied · grade AFree in Oxigen

Left-Nostril Breathing

Breathing in through the left nostril and out through the right. In yoga tradition, the left nostril is the calming side, often practised in the evening. Research on it is still early.

In 4s · Out 6sEarly research · grade CPremium

Compare them

Grades describe evidence for feeling calmer, more alert or more focused, never a claim about treating a condition. How Oxigen grades evidence.

What a first week can look like

1. Extended Exhale, 5 min
2. 4-7-8 Breathing, 1 min
3. Humming Breath, 5 min
4. Extended Exhale, 5 min
5. Coherent Breathing, 6 min
6. Left-Nostril Breathing, 5 min
7. 4-7-8 Breathing, 1 min

An example. In Oxigen a short quiz builds the plan: it also weighs your experience, time and health answers, and leaves out anything that isn’t right for you.

Before you start

Sit or lie somewhere comfortable. Everything starts at the gentlest setting; stop and breathe normally if anything feels uncomfortable. Each technique’s page says who should take care with it.

Oxigen is a wellness app, not a medical device. It does not diagnose, treat, cure, or prevent any medical condition. If you have a health condition or are pregnant, talk to your doctor before starting, and keep following your care plan.

More guides

Everyday stress6 techniques Focus5 techniques Feeling more awake4 techniques Beginners8 techniques

Updated November 15, 2026. Copy reviewed against Oxigen’s claims policy and technique reference.