A simple night routine

Dim the lights, put the phone down and choose one breathing pattern. Switching patterns every minute can keep the brain too busy.

Try 3 rounds of 4-7-8 or 3 minutes of coherent breathing. If you feel air hunger, shorten the inhale and remove holds.

  • Keep it boring: A sleep routine should be repetitive, not exciting.
  • Lower the effort: Use smaller breaths than you would during exercise.
  • Repeat nightly: The cue becomes stronger when it happens at the same time.

What to avoid

Avoid intense breathwork, fast breathing or competitive breath holds before sleep. These can feel stimulating.

If you have insomnia, use breathing as one piece of sleep hygiene: light, temperature, timing and stress boundaries also matter.

Best patterns

4-7-8 is memorable for bedtime. Coherent breathing is smoother for people who dislike holds. Diaphragmatic breathing is the best starting point for complete beginners.

The app lets you save a sleep program so you do not need to decide at night.

FAQ

Can breathing cure insomnia?

It can support relaxation, but persistent insomnia deserves professional guidance.

Should I use the screen in bed?

Start the session, dim the screen and put the phone face down if possible.