How Breathwork Can Enhance Your Sleep Quality and Performance

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 increase 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: mouth breathing.

Many people do it unconsciously while they sleep, and it’s silently undermining their health and productivity.

If you’re a habitual mouth breather, you’re likely impacting:

• 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 vulnerability to illness

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—and the research is clear.

Nitric Oxide: Your Built-in Performance Enhancer

One of the most powerful aspects of nasal breathing is its ability to boost nitric oxide production. This molecule, created in the sinuses, expands blood vessels, improves circulation, and enhances oxygen delivery throughout the body.

This can lead to better cardiovascular health, mental clarity, and sustained energy.

As James Nestor points out, nitric oxide plays a vital role in delivering oxygen to cells, leading to improved endurance and sharper cognitive function (Nestor, 2020, p. 78). Research by Lundberg et al. (2003) confirms that nitric oxide is a potent vasodilator, improving blood flow and oxygenation.

Superior Filtration and Immune Support

Your nasal passages don’t just regulate airflow—they act as an advanced filtration system. They filter out dust, allergens, and pathogens while warming and humidifying the air before it reaches your lungs. This creates optimal respiratory conditions and reduces vulnerability to infections—particularly important for busy professionals.

The Sleep Connection

Nasal breathing during sleep plays a key role in keeping your airways open. This can reduce snoring, help prevent sleep apnea, and improve your oxygen saturation levels—all of which support more restorative sleep and better daytime energy.

I’ve been using my Garmin to track sleep scores and monitor how subtle changes to my sleep hygiene—and breath—affect my sleep quality.

Breathwork for Better Sleep

Breathe Light & Slow Before Bed

To fall asleep faster and sleep more deeply, it’s essential to downregulate your nervous system before bed. One of the most effective ways to do this? Slow, gentle breathing that creates mild air hunger—signalling the body that it’s safe to relax.

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 helps trigger deep relaxation.

5️⃣ Continue this for 15 minutes before bed. If you wake up during the night, repeat the exercise.

I’ve also created a pre-sleep breathwork session for those who prefer a little music and guided support.

Practical Breathing Techniques for Enhanced Sleep and Overall Performance

The way you breathe during the day directly influences your sleep at night. Mouth breathing, over-breathing, or upper chest breathing keeps the body in a stress-adapted state, which makes it harder to fall and stay asleep.

With a clear link between breath, sleep, and performance, here are additional approaches I use with coaching clients to enhance breathing awareness and recovery:

1. Daytime Breathing Awareness

Just noticing how you breathe can spark meaningful change. Set periodic calendar reminders to check whether you’re breathing through your nose or mouth—especially during meetings, deep work, or stress responses.

2. Nasal Passage Optimisation

Congestion often leads to mouth breathing. Nasal strips or dilators can improve airflow, particularly during sleep or exercise. There are also specific techniques that can help unblock your nose depending on the root cause.

3. Strategic Breathing Protocols

These targeted techniques support different physiological states:

• Pre-meeting focus – Box Breathing

• Mid-day energy reset – Kapalabhati (for the brave)

• Decision-making clarity – Nadi Shodhana

• Stress-response regulation – Extended Exhalation

Each takes less than five minutes but can significantly shift your mental clarity and energy. You can find walkthroughs for all of these on my YouTube channel.

The Performance Edge

Optimising your breathing—especially by switching to nasal breathing—is one of the most accessible, evidence-based tools for improving sleep, reducing stress, and enhancing daily performance.

As someone who coaches individuals and teams in functional breathing, I’ve seen how these small adjustments create profound changes in energy, focus, and resilience.

If you’re interested in learning how breathing techniques can support your personal growth or your organisation’s performance, feel free to reach out.

What breathing habits have you noticed in yourself?

Have you tried nasal breathing or mouth taping?

Share your experience in the comments—I’m happy to answer any questions.

Breathe better. Sleep deeper. Perform stronger.

About the Author

Tim Snell is a leadership and breathwork coach with two decades of experience negotiating high-stakes, nine-figure corporate deals. Now a certified ICF coach and SOMA Breath Master Instructor, he helps leaders and teams use breathwork to unlock clarity, power, and purpose under pressure.

Tim is the creator of Breath Advantage—a performance-focused approach to conscious breathing—and offers transformational workshops for organisations and individuals alike.

📩 Join a Breath Mastery Lab during Stress Awareness Month

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Note: This post contains affiliate links for Oxygen Advantage and SOMA Breath. I may receive a small commission if you purchase through them—at no extra cost to you.

Affiliate disclosure: This post contains an affiliate link for Oxygen Advantage & SOMA Breath. If you click and make a purchase, I may receive a small commission—at no cost to you.