The long exhale: a gentle way into sleep
Slowing the breath before bed shifts the body toward rest. Here is a simple routine to try tonight.
By Rhythm Breathwork Editorial · · 3 min read
Falling asleep is not something you can force. But you can set the stage, and the breath is one of the few levers you control directly.
What slow breathing does
A 2022 review that pooled dozens of studies found that slow breathing, under about ten breaths per minute, consistently raised heart rate variability. That pattern reflects the rest and digest side of the nervous system taking the lead, exactly where you want to be at bedtime.
A five minute routine
Lie on your back with one hand on your belly. Breathe in through your nose for four counts, then out slowly for six to eight. If counting keeps you awake, drop the numbers and simply let each exhale be a little longer than the inhale.
Make it a habit
Do it at the same time each night. Over a week or two, your body begins to treat the routine itself as a signal that sleep is coming.
Breathe out a little longer than you breathe in. Let the night come to you.
The research behind this
For education only, not medical advice. Check with a doctor if you have a health condition.
