What is a body scan for sleep?

It's a relaxation practice of moving your attention slowly through the body, noticing and softening each part. Paired with slow breathing, as in this routine, it lowers arousal and helps you drift off.

Is breathing or a body scan better for sleep?

Both help, and they work well together — slow breathing calms the body while the body scan settles the mind. This routine alternates the two.

Should I do this lying down?

Yes — lie down somewhere comfortable, ideally in bed with the lights off, so you can relax fully and drift off if sleep comes.

Workouts & Recovery · Recovery

Breath + body-scan combo

A pure relaxation session that alternates slow breathing with a guided body scan — no stretching, just breath and attention. Settle with coherent breathing, scan down through the feet and legs, take long exhales, then rest your attention on the whole body. It pairs the calming effect of slow breath with the grounding of a body scan, so the mind quiets as the body softens. Lovely in bed with the lights out.

Moves: 5
Length: ≈ 7 min
Level: All levels

Also known as breathing and body scan, relaxation breathing body scan.

How the session works

1Lie down comfortably with the lights low and your eyes closed.
2Press start. The app alternates a breathing segment with part of a body scan.
3Follow the breath cadence on screen, then simply notice each part of the body.
4It runs 5 to 10 minutes; let yourself drift if sleep comes.

The moves

Coherent breathing75s
Breathe in for about five, out for about five — smooth and even.
Bring your attention to your feet — your heels, soles, and toes. Just notice.60s
Feet
Move your attention up through your shins, calves, knees, and thighs.70s
Legs
Extended-exhale breathing75s
Breathe in gently, then make the exhale long and slow — out longer than in.
Sense your whole body at once, resting and supported.90s
Whole body

What it's good for

Combines slow breathing and a body scan — calm mind and soft body together.
No stretching or movement, so it's easy to do half-asleep.
Grounding and quieting — good for a racing mind at bedtime.

The evidence. Slow breathing and body-scan relaxation both have modest evidence for lowering arousal and easing sleep onset; combining them is a gentle, low-risk way to wind down.

Safety

Move within a comfortable range — these should feel like a release, not a stretch you brace through. Skip any pose that aggravates a back, hip, knee or neck issue.
It's fine to drift off before the end — there's nothing to finish. Stop if anything hurts, and check with a clinician if you're pregnant or recovering from injury or surgery.

Frequently asked questions

What is a body scan for sleep?: It's a relaxation practice of moving your attention slowly through the body, noticing and softening each part. Paired with slow breathing, as in this routine, it lowers arousal and helps you drift off.
Is breathing or a body scan better for sleep?: Both help, and they work well together — slow breathing calms the body while the body scan settles the mind. This routine alternates the two.
Should I do this lying down?: Yes — lie down somewhere comfortable, ideally in bed with the lights off, so you can relax fully and drift off if sleep comes.

Try another routine

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.