Guided Breathwork for Better Sleep

Visual pacing and real time feedback for calm, steady breathing

SleepSpace Breathwork at a Glance

SleepSpace includes gentle default pacing, Box Breathing, Pursed Lip, Six Two Seven, Four Seven Eight, Coherent and Resonance, Papworth, Alternate Nostril, and Diaphragmatic breathing—each designed to help you fall asleep faster, stay asleep longer, and calm a racing mind.

How the Visualizer Makes It Easy

The Visualizer guides every inhale, hold, and exhale with a smooth breath ball, clear timing prompts, optional audio cues, and real time biofeedback so you never have to count.
It auto-sets the right tempos for each method (even rhythms for Coherent, longer exhale for Pursed Lip, equal corners for Box, and a personalized rate for Resonance) and lets you switch methods with a tap, choose nose or mouth cues, and set session length to fit your routine.

Benefits You Can Feel

Expect deeper calm, steadier HRV, lower anxiety, better mood, and an easier transition into restorative sleep as longer exhales and smooth pacing activate your body’s relaxation response.

Try It Free

Download SleepSpace and start the free trial to experience every method with full visual pacing and biofeedback, then lock in the routine that helps you wind down and sleep better tonight.

List of breathwork exercises found in SleepSpace

These are the best breathwork experiences that we have designed after more than a decade of studying what works best for issues with falling asleep, staying asleep, and relaxing a racing mind. You can customize the duration and timing of these sounds experiences.

SleepSpace Default Breathwork

A gentle, even-paced breath designed for broad relaxation and easy adherence. Balanced inhale and exhale with no holds works well for nightly wind-down.

Timing: Inhale 4 • Exhale 6 • Inhale through the nose, exhale through the mouth.

Box Breathing

Box breathing uses equal timing for inhale, hold, exhale, and hold, creating a stable rhythm that naturally centers the mind. It is a favorite technique for reducing stress under pressure, used by Navy SEALs, athletes, and meditators alike. By balancing energy and calm, it helps improve focus while promoting relaxation.

Timing: Inhale 4 • Hold 4 • Exhale 4 • Hold 4 • Inhale through the nose, exhale through the nose.

Pursed-Lip Breathing

This method slows your exhalation by gently breathing out through pursed lips, almost as if blowing through a straw. It is especially effective for easing breathlessness, calming the body, and promoting better oxygen exchange. People often feel immediate relief and a sense of control over their breathing.

Timing: Inhale 3 • Exhale 5 • Inhale through the nose, exhale through the mouth.

6-2-7 Breathing

With a smooth six-second inhale, a gentle two-second pause, and a long seven-second exhale, this rhythm strongly promotes relaxation. The extended exhale activates the parasympathetic nervous system, making it excellent for winding down. Many people find it easier and more natural than 4-7-8 breathing, while still promoting deep calm.

Timing: Inhale 6 • Hold 2 • Exhale 7 • Inhale through the nose, exhale through the mouth.

4-7-8 Breathing

This classic practice uses a short inhale, a long breath-hold, and an extended exhale to calm the nervous system and release tension. It is widely recommended for falling asleep faster and easing racing thoughts at night. Many people notice results in just a few rounds, making it a powerful tool to use anytime you want to quickly relax.

Timing: Inhale 4 • Hold 7 • Exhale 8 • Inhale through the nose, exhale through the mouth.

Coherent Breathing

This method sets your breathing rhythm to about five full breaths per minute, which is scientifically shown to improve heart rate variability. A steady pattern of even inhales and exhales helps balance the body’s stress and relaxation systems. The result is a deep sense of calm, better resilience to stress, and a gentle pathway into restorative rest.

Timing: Inhale 5.5 • Exhale 5.5 • Inhale through the nose, exhale through the nose.

Papworth Method

Developed for people with asthma and anxiety, the Papworth Method emphasizes slow, steady nasal breathing and controlled exhalations. It helps reduce over-breathing, regulate oxygen levels, and increase feelings of calm. The method is easy to learn and can be practiced almost anywhere to ease stress.

Timing: Inhale 4 • Exhale 7 • Inhale through the nose, exhale through the mouth.

Alternate Nostril Breathing

This yogic practice alternates breathing through each nostril to harmonize the mind and body. It is known for balancing energy, calming anxiety, and preparing the brain for meditation or focus. Many people find it clears mental fog and creates a sense of inner balance.

Timing: Inhale 4 • Hold 4 • Exhale 4 through one nostril, exhale through the other nostril.

Buteyko Breathing

This technique focuses on light, shallow nasal breathing with short, controlled breath-holds to increase carbon dioxide tolerance. It has been used in both clinical and wellness contexts to reduce anxiety, improve breathing efficiency, and even help with sleep. By training your body not to over-breathe, it restores balance to the respiratory system.

Timing: Inhale 3 • Hold 3 • Exhale 4 • Hold 3 • Inhale through the nose, exhale through the nose.

Resonance Breathing

Resonance breathing works like coherent breathing but is customized to your body’s natural “sweet spot,” usually between 4.5 and 6.5 breaths per minute. Practicing at your resonance frequency can improve mood, lower anxiety, and boost overall emotional stability. It is often used in clinical settings for regulating stress and strengthening the body’s relaxation response.

Timing: Inhale 5.8 • Exhale 5.8 • Inhale through the nose, exhale through the nose.

Diaphragmatic Breathing

This simple practice teaches you to breathe deeply into the belly instead of shallowly into the chest. It reduces muscle tension in the shoulders and chest, promotes vagal activation, and supports better oxygen exchange. Practicing daily helps you feel grounded, calm, and physically more relaxed.

Timing: Inhale 5 • Exhale 7 • Inhale through the nose, exhale through the nose.