Breathing and sleep guides, step by step

Which breathing guide should I start with?

If you are new to breathing exercises, start with calm breathing. It has no holds and only one rule: breathe out longer than you breathe in.

1. Calm breathing: in for 4, out for 6. A simple longer exhale.
2. Resonant breathing: in for 5.5, out for 5.5. Slow and even, about 6 breaths a minute.
3. The physiological sigh: in, a little more in, then a long breath out. The method a 2023 study found most promising.
4. Box breathing: in 4, hold 4, out 4, hold 4. Four equal sides.
5. 4-7-8 breathing: in 4, hold 7, out 8. A slow breath many people use at bedtime.

What other guides are there?

• A wind-down routine for sleep: a steady bedtime, screens down, a slow breath, sleep sounds or a story, and a gentle alarm.
• Breathing together with someone far away: how to breathe in time with family or friends in other cities.

How are these guides written?

Each guide opens with the steps in plain English. Health statements link to their source: published studies, or public health services such as the NHS and the CDC. Where a study is small or the evidence is limited, the guide says so.

These guides are general information, not medical advice. CalmSpace.ai is a calm app, not a medical service. If you feel faint or unwell during any breathing exercise, stop and breathe normally.

Try it with Bliss

CalmSpace.ai is a calm app for iPhone, Apple Watch and the web with Bliss, a voice companion who remembers you. All five breathing rhythms are in Breathe together: host a session, share a link, and up to 6 people breathe at the same moment from different places, with Bliss guiding everyone by voice if you like. It is free to host: sign up at app.calmspace.ai.

Frequently asked questions