In celebration of World Sleep Day, it’s the perfect time to explore why sleep struggles are so common—and how breathwork can be a game-changer.
If you have trouble sleeping, you’re not alone. According to research:
😴 90% of people reported a positive impact of good sleep health on their productivity at work.
😴 62% of adults worldwide say they don’t feel refreshed upon waking up in the morning.
😴 44% say their sleep quality has worsened in the past five years*.
😴 Only 10% say they sleep very well.
The truth is, many sleep issues—like insomnia, snoring, and sleep apnea—are closely tied to how we breathe. Poor breathing patterns can heighten stress, disrupt sleep cycles, and even contribute to airway blockages at night.
Why I Use Mouth Tape...
You read that right—I place a flexible fabric strip across my whole mouth before going to bed every night. Before you question my sanity, let me explain how this unusual practice has transformed my sleep quality, energy levels, and cognitive performance.
The problem is simple: breathing through your mouth instead of your nose. It’s something many people do unconsciously, especially while they sleep, and it’s silently undermining your health and performance.
If you breathe through your mouth most of the time, you’re likely affecting:
Your sleep quality and recovery
Your energy levels and fatigue resistance
Your cognitive performance and decision-making
Your stress resilience and emotional regulation
Your immune function and illness susceptibility
Why Your Nose Is Your Performance Supercharger
As a Master Breathwork Instructor and student of functional breathing with Oxygen Advantage**, I've studied how our breathing mechanics directly impact our physiological state.
The science behind nasal breathing is compelling:
Nitric Oxide: Your Built-in Performance Enhancer
One of the most powerful elements of nasal breathing is its ability to increase the production of nitric oxide. This molecule, produced in the sinuses, plays a key role in expanding blood vessels, improving circulation, and enhancing oxygen delivery throughout the body. This can lead to better cardiovascular health and increased energy levels.
As James Nestor points out, nitric oxide helps in delivering oxygen to the cells, leading to improved endurance and mental clarity (Nestor, 2020, p. 78). Research by Lundberg et al. (2003) shows that nitric oxide is a potent vasodilator, improving blood flow and oxygenation.
Superior Filtration and Immune Support
Our nasal passages filter dust, allergens, and pathogens from the air we breathe, while also warming and humidifying it for optimal lung function. This natural filtration system reduces your vulnerability to respiratory infections—a critical consideration for professionals who can't afford downtime.
The Sleep Connection
Breathing through your nose while you sleep plays a key role in keeping your airways open, which can help reduce snoring and prevent sleep apnea. Studies have shown that nasal breathing improves oxygen levels in the body and also helps ensure more consistent, uninterrupted breathing throughout the night.
I've started to monitor my sleep scores to understand the impact of changes in my sleep hygiene and overall quality of sleep as reported by my Garmin.
Breathing for Better Sleep
Breathe Light & Slow Before Bed
To fall asleep faster, it’s essential to downregulate before bed. Spend 15 minutes slowing your breathing to create a sense of air hunger, signaling the body to relax and preparing you for deep sleep.
The Oxygen Advantage Step-by-Step Guide**:
1️⃣ Close your mouth and breathe gently through your nose.
2️⃣ Focus on the airflow as it enters and leaves your nostrils.
3️⃣ Soften your breath, slow the inhalation, and allow for a relaxed, gentle exhalation.
4️⃣ Reduce your breath volume until you feel light air hunger—this means you’re breathing slightly less air than usual, which helps trigger relaxation.
5️⃣ Continue this for 15 minutes before bed. If you wake up during the night, repeat the exercise.
I've created a pre-sleep breathwork session here if you prefer to have some music and guidance.
Practical Breathing Techniques for Enhanced Sleep and Overall Performance
The way you breathe during the day has a direct impact on your sleep quality at night. When you breathe through your mouth, over-breathe, or rely on upper chest breathing, your body remains in a stressed state. This makes it harder to relax and fall asleep, and it can disrupt your ability to stay asleep throughout the night.
With the direct correlation between breath, sleep and performance, here are some additional evidence-based approaches that I've implemented with coaching clients to help them become "breath aware" and use their breath to improve overall performance - not just sleep:
1. Daytime Breathing Awareness
Simply noticing your breathing patterns throughout the day can create significant change. Set periodic calendar reminders to check whether you're breathing through your nose or mouth during meetings, focused work, and stress responses.
2. Nasal Passage Optimisation
For those experiencing congestion, nasal dilators or strips can effectively improve airflow, particularly during sleep or exercise. There are also breathing techniques that unblock your nose, depending on the cause.
3. Strategic Breathing Protocols
Research shows that these breathing techniques can help for:
Pre-meeting focus enhancement - Box Breathing
Mid-day energy renewal - Kapalabhati
Decision-making clarity - Nadi Shodhana
Stress-response regulation - Extended Exhalation
These targeted techniques take less than 5 minutes but can significantly shift your physiological state and performance capacity. You can find them on my YouTube channel.
The Performance Edge
The science is clear: optimising your breathing patterns—particularly through consistent nasal breathing—represents one of the most accessible and impactful performance interventions available to everyone.
As someone who guides and coaches others to implement these evidence-based breathing practices, I've seen how these small adjustments create substantial improvements in resilience, focus, and overall well-being.
If you're interested in learning how functional breathing can enhance your personal performance or benefit your organisation through workshops or training sessions, feel free to reach out directly.
What breathing patterns have you noticed in yourself?
Have you experimented with nasal breathing techniques?
Share your experiences in the comments—I’d be happy to answer questions.
Breathe better, rest better!
** Affiliate link. If you click the link and make a purchase, I may earn a small commission at no cost to you.
Comments