Guided Breathing Studio
Bonight's interactive breathing exercises help you dial down stress, ground your mind, and prepare your body for deeper sleep. Choose a rhythm, press start, and follow the on-screen cues — no app or login required.
Follow the rhythm, feel the reset
Give your nervous system a gentle reset before bed (or anytime stress spikes). Choose a rhythm, press start, and follow the timed inhale, hold, and exhale prompts.
- Calms the vagus nerve to lower heart rate and promote deeper sleep.
- Pairs breathing cues with mindfulness tips so your mind stays anchored.
- Optional ocean ambience crafted to mask noise without distraction.
Tip: try the Sleep reset flow 1–2 times before lights out. If you're mid-day, the Stress release option helps un-knot tension in under three minutes.
Audio plays quietly when toggled on. We slow visuals automatically if your device prefers reduced motion.
How to use Bonight's breathing flows
Settle into a relaxed posture, place the screen at eye level, and keep your tongue resting on the roof of your mouth for smoother nasal breathing. Let the timer guide you. If you feel light-headed, pause, take a normal breath, and restart when comfortable.
Use 4-7-8 breathing 30–60 minutes before bed to ease tension and signal your body that it's safe to rest.
Box breathing (4-4-4-4) lowers cortisol and steadies your heart rate in as little as five cycles.
A balanced 4-2-4-2 rhythm sharpens focus without overstimulating your nervous system.
Need more sleep strategies? Explore the Beginner sleep routine or revisit the Bonight homepage for insomnia basics.
Common questions about guided breathing
How often should I practice?
Two to three short sessions a day work well for most people — one in the afternoon to release stress, and one in the evening to transition toward sleep. Consistency matters more than session length.
Can I do this alongside other wind-down habits?
Yes. Combine the breathing studio with dimmed lights, light stretching, or journaling to stack calm signals for your nervous system.
What if I can't breathe through my nose?
Use a gentle "sip and sigh" approach: breathe in through pursed lips for the inhale counts and exhale audibly to maintain the rhythm.