4·8 Breathing Timer For Deep Sleep

A gentle breathing rhythm to help down-regulate your nervous system and support deep, nourishing sleep.

For 10 minutes, follow a soft 4-second inhale and a longer 8-second exhale — around five breaths per minute. Breathe quietly through the nose, following the rhythm comfortably without deliberately taking big or deep breaths, as you settle down for sleep.

If the rhythm feels too fast or too slow, simply breathe at your own comfortable pace. If you feel dizzy, lightheaded, anxious, breathless, tense or uncomfortable, make the breaths smaller and lighter, or stop and return to normal breathing. Never force or hold the breath, or push through discomfort.

Do not use while driving or operating machinery. If you are pregnant, have a medical, breathing or cardiovascular condition, or are unsure whether this is suitable for you, please check with a qualified healthcare professional. This recording is for relaxation and is not medical advice.