The basic rhythm
Inhale through the nose for 4 seconds, hold gently for 7 seconds and exhale slowly for 8 seconds. Repeat 3 or 4 rounds at bedtime.
If 7 seconds feels too long, use 3-5-6 or 4-4-6. The purpose is relaxation, not perfect numbers.
- Best time: Use it in bed, after screens are off and lights are low.
- Best posture: Lying on your back or side is fine if your neck stays relaxed.
- Best pace: Make the exhale quiet and steady instead of forceful.
Why the exhale matters
Longer exhales tend to feel calming because they slow the rhythm and give the body a clear downshift signal.
Many users prefer this pattern for sleep because it is memorable and does not require watching a screen.
Who should modify it
People who dislike breath holds, feel air hunger easily or are new to breathwork should shorten the hold. Pregnant users and people with medical conditions should avoid retention unless cleared by a clinician.
The app includes gentler sleep programs for people who want the long exhale without the long hold.
FAQ
How many cycles before sleep?
Use 3 to 4 cycles first. If you still feel awake, breathe normally for a minute and repeat.
Can I practice during the day?
Yes. Use a shorter hold if you need to stay alert.