Method
Slow breathing and an evening wind-down
Slow breathing (~6 breaths/min) helps the nervous system 'come down' before sleep.
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When the body won’t slow down, slow breathing helps: about 6 breaths per minute (e.g. 4 s in, 6 s out) for several minutes. It genuinely lowers arousal and shortens sleep onset for some people. It works as part of a wider wind-down ritual (dim light, no screens). Treat the ‘polyvagal theory’ often invoked around this kind of breathing as a metaphor, not hard science — slow breathing works regardless of it.
Helps with
Resources & links
8 sources
What the research says
Scientific grade verified against the literature. No entries = no direct studies (graded from mechanism/experience).
- The Effect of Slow-Paced Breathing on Cardiovascular and Emotion Functions: A Meta-Analysis and Systematic Reviewmeta-analysis · 2024
- Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysismeta-analysis · 2022
- The Effects of Presleep Slow Breathing and Music Listening on Polysomnographic Sleep Measures – a pilot trialRCT · 2020
- Lower breathing frequencies in personalized slow-paced breathing enhance relaxation and reduce arousalRCT · 2026
- Healing Minds: Biofeedback and Breathing Practices in Children and Adolescents With ADHD (RCT) / HRV biofeedback ADHD symptom studiesRCT · 2024
What the grade means
A A — strongest evidence: meta-analyses or RCTs directly confirm it works (or, for diagnostic tools, strong validation of accuracy).
B B — good evidence: a single RCT, or a strong mechanism with supporting studies.
C C — weak / preliminary: a plausible mechanism, but few direct, controlled tests.
D D — no evidence: theory or isolated anecdotes, no studies.
Applies to: ADHD Autism AuDHD