Gentle
Extended Exhale
Hold-free default
View practiceHow to use this page
- 1
- 2
- 3
Suggested practices
2-5 min
Moderate
4-7-8 Breathing
Fixed holds
View practiceGentle
Belly Breathing
Hold-free default
View practice1-3 min
2-5 min
Evening wind-down
For bedtime, start with hold-free or easy longer-exhale rhythms. The aim is not to force sleep, but to give the evening a quieter shape.
These are not prescriptions. They are calm starting points chosen from Breath Tempo’s existing exercise library.
Use the chips as a quick decision aid: hold-free first when you want the simplest route, fixed holds only when they feel comfortable.
Gentle
A gentle, hold-free pattern that gives the exhale more room.
Moderate
A longer exhale pattern often used before sleep.
Gentle
A gentle beginner practice for noticing the belly rise and fall with each breath.
How to place a short breathing practice inside a realistic evening routine without making sleep another performance goal.
Read noteHow to preserve a longer-exhale shape while reducing or removing the demanding breath hold.
Read noteHow to use a simple breath anchor without arguing with thoughts or demanding that the mind become empty.
Read noteBreathing practice should feel steady and optional. Stop if you feel dizzy, lightheaded, anxious, numb, or unusually uncomfortable.
Read safety notes