A few minutes of slow breathing is a gentle way to wind down at the end of the day. This page opens the timer with 4-7-8 breathing selected, a popular bedtime rhythm. You can switch to Relax (4 in, 6 out) if you prefer no breath-holds, and turn on soft rain or forest sounds.
There is no single best pattern. Choose the one that feels most comfortable. 4-7-8 has a long hold and an even longer out-breath. Relax (4 in, 6 out) has no hold, so it is easier for beginners. Both keep the out-breath longer than the in-breath, which many people find soothing at night.
Many people like 4-7-8 breathing (in 4, hold 7, out 8) or a simple 4-6 rhythm (in 4, out 6) before bed. Both are slow and have a long out-breath.
3 to 5 minutes is a good start. Even 1 minute can help you pause. Stop if you feel dizzy or uncomfortable.
Yes. Tap the sound button to play soft rain or forest ambience during the session. Sound is off by default.
No. It is a relaxation exercise, not medical advice. If you have ongoing sleep problems, please talk to a qualified professional.
Silence Awakening is a relaxation exercise, not medical advice or treatment. Breathe gently and stop if you feel dizzy or uncomfortable. If you have a health condition, please talk to a qualified professional.