For the moment you're in
Breathing for sleep.
The patterns that help before sleep share a direction: nothing quick, nothing forced, and the exhale never shorter than the inhale, because a long exhale is the body's own signal to slow down. Reed guides three that fit, and one of them was studied for exactly this.
Last updated: August 2026
Where to start
- 4-7-8 Calm 8 min
The night pattern: in four, hold seven, out eight. 4-7-8 Calm draws the exhale out long and slow, the pattern most people reach for to wind down at night. - Bhramari 7 min
The humming bee breath. The sound carries the breath out, and it suits the hour before bed. - Coherence 10 min
Five in, five out, for an evening you want to land slowly.
What the research shows
In a small 2022 study in Physiological Reports, a few minutes of 4-7-8 breathing lowered heart rate and blood pressure and increased markers of the body's rest response. It is one small study: a reason to try something, not proof of anything.
Reed will not promise you sleep. You mark how you feel before and after each session, and the shift is yours to see; a calmer after is the pattern doing its work.
Practising safely
The patterns on this page are gentle, with slow counts and soft holds. Practise sitting or lying down somewhere safe, never while driving or in water, and stop if you feel dizzy or unwell. If you are pregnant, or have a heart condition, high or low blood pressure, a respiratory condition, epilepsy, or experience panic attacks, check with a doctor before you begin. Reed is for general wellbeing; it is not medical advice or treatment.
The evening sessions run seven to ten minutes, guided by a single orb with a long exhale to lean on. You mark how you feel before and after, and Reed shows you the shift.
Free, like every session, with no account.
Questions
Which breathing exercise is best for sleep?
The most reached for is 4-7-8: a long, slow exhale that helps prepare the body for rest. Bhramari and Coherence suit the same hour. In Reed you can see which one actually settles you, because every session ends with your own before-and-after.
How long before bed should I practise?
Reed's 4-7-8 Calm is built to be practised at night, before sleep, and runs eight minutes. There is no rule beyond that; the pattern works where the evening puts it.
Can breathing really help me fall asleep?
A long exhale is the body's own signal to slow down, and the small 2022 study above measured real markers of the rest response. But Reed is for general wellbeing; it is not medical advice or treatment, and it makes no promises about sleep.
Are these sessions free?
Yes. Every session in Reed is free and unlimited, with no account. Reed Pro adds personal insights on top; it never locks a session.