Sleep

Sleep Wave Breathing

Gradually slowing pattern for bedtime

Pattern 4s in · 3s hold · 7s out · 2s hold · 6 cycles

Sleep wave is a four-phase descending pattern that gradually lengthens the exhale and inserts a brief empty-lung pause — emulating the natural breath rhythm that occurs just before falling asleep.

Why it works

Sleep-onset EEG studies show that breathing naturally lengthens its exhale and develops a small empty-lung pause as you transition through the hypnagogic state. Imitating this rhythm consciously can entrain the brain into the same state — researchers call it physiological mimicry.

How to do it

1 Get into your sleeping position. Lights off, phone face down.
2 Inhale 4 seconds, hold 3 seconds, exhale 7 seconds, pause 2 seconds.
3 On each cycle, focus on the empty-lung pause — that quiet space between exhale and next inhale.
4 Repeat 6 cycles. By cycle 4 you should feel pre-sleep heaviness.