4-7-8 Breathing and Box Breathing to Fall Asleep (Guided)
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A few minutes of slow breathing calm the body before sleep. SleepSay guides you with a circle that grows and shrinks.
Start a breathing exercise
- Open SleepSay and tap Breathing.
- Choose a pattern and follow the circle: Breathe in, Hold, Breathe out.
Which pattern?
| Pattern | How it goes | Good for |
|---|---|---|
| 4-7-8 | In for 4, hold for 7, out for 8 | Falling asleep when your mind is busy |
| Box breathing | In, hold, out, hold, each for the same count | Calming down after a stressful day |
| Slow breathing | Long, even breaths | A gentle start if holding your breath feels uncomfortable |
Then start the night
Put the phone by your pillow and tap Start the night. With When to start set to 15–45 minutes and a sleep sound, you can drift off before recording begins.
Feel dizzy? Stop and breathe normally. Breathing exercises are for relaxation and are not a treatment.
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