Guided Breathing Biofeedback

Relax, Recover, and Sleep Better with Science-Backed Breathwork

Breathe in for 6 seconds and out for 4 seconds to activate the parasympathetic nervous system (promoting relaxation)

Breathe Your Way to Better Sleep

SleepSpace’s newest feature combines guided breathing with real-time biofeedback to help you activate your body’s natural relaxation response. Developed by Dr. Daniel Gartenberg, PhD — a leading sleep scientist — this tool blends calming visuals, precise breath pacing, and motion-based interaction to prepare your mind and body for deep, restorative sleep.

Download the SleepSpace App

How It Works

On your Sleep Journey screen, you’ll see a gentle, rhythmic animation of a ball that guides your breathing pattern. The animation is timed to a scientifically supported sequence:

  • Inhale through your nose for 4 seconds

  • Exhale through your mouth for 6 seconds

This pacing is designed to stimulate your parasympathetic nervous system — the “rest and digest” side of your body’s autonomic nervous system — shifting you away from stress and into calm. The ball expands and contracts to guide your breath, making it easy to follow along without overthinking.

To make the experience even more engaging, the ball responds to your phone’s motion. Move the device slightly, and you’ll see the ball grow — a playful way to visualize that SleepSpace is actively sensing and responding to you.

Video demo of the new breathing dot biofeedback feature

 

 
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.

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.

See All Breathwork Routines

The Science Behind the Calm

Breathwork has been shown to be one of the fastest ways to influence your autonomic nervous system and reduce stress. Research supports that slow, paced breathing can:

  • Lower heart rate and blood pressure

  • Reduce cortisol (stress hormone) levels

  • Increase heart rate variability (HRV), a marker of resilience and relaxation

  • Improve sleep onset and overall sleep quality

Why 4 seconds in, 6 seconds out?
Studies show that slow breathing around 6 breaths per minute maximizes vagal tone and enhances parasympathetic activity. This helps quiet racing thoughts and primes the body for rest.

When to Use It

  • Before bed: Transition from a busy day into a calm, ready-to-sleep state.

  • During nighttime awakenings: Reduce frustration and re-engage relaxation.

  • Anytime you feel stressed: Midday reset to bring you back into balance.

Why This Matters

In a world filled with constant alerts, bright screens, and late-night stress, your body needs a clear signal that it’s safe to relax. Guided breathing is that signal — and now SleepSpace makes it effortless, engaging, and personalized.

This feature is included in the latest version of SleepSpace. Pair it with smart lights, adaptive soundscapes, or your favorite meditations to create the perfect wind-down ritual.

✅ Practical tip: For promoting deep relaxation and sleep, the methods with longer exhalations than inhalations (like 4-6, 6-2-7, and 4-7-8) are especially effective, because the extended exhale increases parasympathetic nervous system activity.



References (special thanks to Sage Rader at Neuroacrobatics.com for feedback on this practice):

  1. Jerath, R., et al. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571. PubMed

  2. Perciavalle, V., et al. (2017). The role of deep breathing on stress. Neurological Sciences, 38(3), 451–458. PubMed

  3. Lehrer, P. M., et al. (2020). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 11, 556. Full Text

  4. Tsai, H.-J., et al. (2015). Slow breathing training reduces insomnia and enhances cardiac-vagal activity. Journal of Clinical Sleep Medicine, 11(12), 1473–1480. PubMed

  5. Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part II—clinical applications and guidelines. Journal of Alternative and Complementary Medicine, 11(4), 711–717. PubMed