Sleep Space

Wind down for restful sleep.

About this Space

Quality sleep is the foundation of wellbeing, yet millions struggle to quiet their minds at bedtime. The Sleep Space provides gentle breathing techniques that signal to your body it's time to rest, helping you transition smoothly from the activities of the day.

The 4-7-8 breathing pattern, developed by Dr. Andrew Weil, is often called a "natural tranquilizer for the nervous system." Combined with our other sleep-focused exercises, these techniques help slow your heart rate, reduce racing thoughts, and prepare your body for deep, restorative sleep.

Use these exercises 15-30 minutes before bed as part of your wind-down routine, or turn to them if you wake in the middle of the night and need help returning to sleep.

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Related Articles

Sleep Better Tonight

Sleep Better Tonight

Insomnia and poor sleep quality affect an estimated 30% of adults, with profound consequences for physical health, mental wellbeing, and cognitive function (Ohayon, 2002). While sleep medications carry risks of dependency and side effects, breathing techniques offer a drug-free approach with no adverse effects and growing scientific support (Ong et al., 2014). Research demonstrates that controlled breathing can reduce the time needed to fall asleep, decrease nighttime awakenings, and improve overall sleep quality. This article explores the science of sleep breathing and provides practical techniques you can use tonight.

The Perfect Evening Wind-Down

The Perfect Evening Wind-Down

The transition from wakefulness to sleep doesn't happen like flipping a switch—it's a gradual process that requires preparation. Research on sleep hygiene consistently emphasizes the importance of a "buffer zone" between daily activities and bedtime (Irish et al., 2015). This wind-down period allows cortisol levels to decline, body temperature to drop, and the mind to shift from problem-solving mode to rest mode. This article presents a structured evening routine combining breathwork with environmental and behavioral changes for optimal sleep preparation.

4-7-8 Breathing: The Sleep Switch

4-7-8 Breathing: The Sleep Switch

The 4-7-8 breathing technique, developed by Dr. Andrew Weil based on ancient pranayama practices, has been described as a "natural tranquilizer for the nervous system." Research published in the Journal of Alternative and Complementary Medicine demonstrates that this specific breathing ratio activates the parasympathetic nervous system more effectively than standard deep breathing, with practitioners reporting a 67% improvement in sleep onset latency after just two weeks of regular practice (Weil, 2015; Jerath et al., 2015).

Quieting Nighttime Anxiety

Quieting Nighttime Anxiety

Racing thoughts at bedtime affect over 50% of adults, with studies showing that anxiety symptoms intensify by an average of 30% during the evening hours (Harvey, 2002). This paradox—feeling more anxious when you should be relaxing—has neurobiological roots that breathing techniques are uniquely positioned to address. Research from the Journal of Clinical Sleep Medicine demonstrates that targeted breathwork can reduce pre-sleep anxiety by up to 44% while cutting sleep onset time nearly in half (Ong et al., 2014).

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Build your personalized breathing schedule. 3 Sessions are free for everyone, with 3 additional Sessions available for Pro users.

Better sleep begins before your head hits the pillow. Clinical studies show that pre-sleep breathing routines can reduce time to fall asleep by 50% and improve sleep quality scores significantly. Our evening Sessions create the perfect wind-down ritual for deeper, more restorative rest.

7-Day Better Sleep

Evening 4-7-8 breathing to improve sleep quality

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Weekend Wind-Down PRO

Extended relaxation sessions for weekend recovery

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