Which breathing exercise should I choose?
| Exercise | Rhythm | Difficulty | Good if you… |
|---|---|---|---|
| Slow paced breathing | ~5–6 breaths/min (in ~5 s, out ~5 s) | Easy | want something you can follow without counting |
| 4-7-8 breathing | In 4 · hold 7 · out 8 | Medium (long hold) | like counting |
| Box breathing | In 4 · hold 4 · out 4 · hold 4 | Medium | like a fixed square rhythm |
| Belly breathing | Natural pace, hand on belly | Easy | are new to breathing exercises |
| Long exhale | Out twice as long as in (e.g. 4 in, 8 out) | Easy | want a shorter routine |
How to do slow paced breathing in bed
- Lie on your back, arms by your sides, eyes closed.
- Breathe in through your nose for about 5 seconds, letting your belly rise.
- Breathe out gently for about 5 seconds. No holding, no forcing.
- Keep going for 5, 10 or 15 minutes. If your mind wanders, come back to the next breath.
The hard part is keeping the rhythm without counting. That is what a pacer is for.
Breathe without counting. Pianissimo paces each breath with a gentle vibration through your phone, resting on your chest. Your first session is free.
How to do 4-7-8 breathing
Breathe in through the nose for 4 counts, hold for 7, breathe out through the mouth for 8. Start with 4 cycles. If the hold feels uncomfortable, shorten all counts but keep the ratio. Full guide: 4-7-8 breathing for sleep.
How to do box breathing
In for 4, hold for 4, out for 4, hold for 4. Repeat for a few minutes. Full guide: Box breathing.
How long should I do breathing exercises before bed?
5 to 15 minutes is a common range, and it is the range Pianissimo offers. Doing it at the same time each night makes it easier to keep as a routine.
What if breathing exercises make me dizzy?
Slow down, breathe more gently and stop if it continues. Breathing too deeply or too fast can cause light-headedness. Ask your doctor before starting if you have a heart, lung or breathing condition.
Your sleep routine, every night. Lie down, phone on your chest, breathe with the swell.
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Last updated: 31 October 2026.
Before you start
A relaxation session, not a medical device. A phone contains magnets and radios: Apple advises keeping it away from implanted medical devices, so do not rest it on your chest if you have a pacemaker or defibrillator. If you are pregnant or have a heart or lung condition, ask your doctor first.