Estimated reading time: 9 minutes
Key Takeaways
- Nasal breathing significantly improves your sleep quality: When you breathe through your nose, you reach deeper sleep phases and feel more rested.
- Breathing better through the nose promotes relaxation and reduces stress: nasal breathing activates the parasympathetic nervous system, leading to a calmer mind and better sleep.
- Techniques such as breathing exercises and aids can improve your nasal breathing: With exercises like alternate nostril breathing and aids such as nasal strips, you can optimize your nasal breathing.
- Proper nasal breathing can prevent sleep disorders and snoring: Nasal breathing reduces snoring and sleep apnea.
- Breathing techniques before bedtime support restful sleep: Conscious breathing exercises help you fall asleep and improve your sleep quality.
Table of contents
Introduction
Good sleep is crucial for our health and well-being. Those who sleep poorly are tired, irritable, and less productive. In the long run, poor sleep can even lead to health problems. Many factors influence our sleep – one of the most important being our breathing.
This article shows you how breathing better through your nose can help you get better, more restful sleep. You'll learn techniques to improve your sleep quality – simply by breathing through your nose.
The connection between breathing and sleep quality
How breathing affects your sleep
Breathing plays a central role in sleep. Our breathing even sets the pace for important brain activities such as memory formation and regeneration. Good, deep sleep improves our health.
Studies have shown that breathing significantly influences sleep patterns. Shallow breathing results in less deep sleep. Calm, deep breathing dramatically improves the quality of your sleep.
Source: Brain activity during sleep: Breathing sets the pace
Difference between nasal and mouth breathing during sleep
When you sleep, you breathe either through your nose or your mouth.
Nasal breathing has major advantages:
- Improved air filtration
- The air is humidified and heated.
- Healthier sleep through deep, regular breathing
- Less snoring
Mouth breathing often causes:
- A dry mouth
- Waking up at night
- Snoring and breathing problems
Learn more here about the effects of mouth breathing.
Breathing better through your nose will help you sleep much better.
Benefits of nasal breathing for healthy and restful sleep
Promoting relaxation and reducing stress
When you breathe correctly through your nose, your body activates the parasympathetic nervous system. This is the nervous system that promotes rest and relaxation.
Research shows that nasal breathing reduces stress, calms the mind, and promotes more restful sleep.
Source: Breathe better while you sleep: How nasal strips work and what benefits they offer
Improved sleep quality through better oxygen supply
Breathing through your nose allows you to take in about 10% more oxygen than breathing through your mouth. This additional oxygen noticeably improves your deep sleep phases.
Source: A plea for nasal breathing
Prevention of sleep disorders through nasal breathing
Conscious nasal breathing prevents typical sleep problems such as snoring and mild sleep apnea.
Source: Five good reasons to tape your mouth shut at night
Learn more about mouth taping for snoring
Techniques for improving nasal breathing
Nasal exercises and breathing techniques to promote nasal breathing
Alternate nostril breathing (Nadi Shodhana):
- Sit comfortably and close your right nostril.
- Breathe in slowly through your left nostril.
- Switch nostrils, exhale through the right nostril and inhale again.
- Repeat several cycles for 2–5 minutes daily.
- Promotes clear nasal passages and soothes.
Buzzing Bee (Bhramari Pranayama):
- Take a deep breath in through your nose.
- Breathe out through your nose while humming "mmmm...".
- It calms the mind and improves nasal breathing.
Use nasal strips and other aids
Nasal strips reliably open the nasal passages, especially at night. This makes breathing through the nose easier.
Learn more about nose strips here: How nose strips can improve your quality of life
Aids such as nasal dilators also help and promote better sleep.
Source: Breathe better while you sleep
Tips for maintaining clear nasal breathing during sleep
- Rinse your nose with salt water to keep your nasal passages clear.
- Treat allergies in a timely manner.
- Sleeping on your side allows for better nasal breathing.
Methods for falling asleep more easily through conscious breathing
Breath meditation and mindfulness exercises before bedtime
- Do simple breathing exercises for 5-10 minutes daily.
- Focus your attention on calm breathing.
- Has an immediate relaxing effect and prevents difficulty falling asleep.
Progressive muscle relaxation combined with breathing techniques
- Breathe in and out slowly through your nose.
- Consciously tense muscle groups when inhaling, relax when exhaling.
Repeat for legs, stomach, arms, face.
- This method relaxes body and mind, making it easier to fall asleep.
Rhythmic breathing to promote the process of falling asleep (4-7-8 breathing technique)
- Inhale for 4 seconds (through the nose).
- Hold your breath for 7 seconds.
- Exhale through your mouth for 8 seconds.
- This technique reduces stress and alleviates sleep problems.
Source: Sleep hygiene: Tips for better sleep and restful nights
Strategies for improving overall sleep quality
Creating the optimal sleeping environment
- Cool room (approx. 16–18 degrees).
- A dark room helps with falling asleep.
- No electrical appliances in the bedroom for perfect, restful sleep.
Establish a consistent sleep routine
- Same wake-up and bedtimes every day.
- Evening ritual such as reading or a warm bath.
Nutrition and exercise to support healthy sleep
- Eat light meals in the evening, avoid heavy meals.
- Regular exercise has been proven to improve sleep.
Coping with frequent sleep onset difficulties through breath focus
- Having trouble falling asleep due to stress or worries? Consciously focus on your nasal breathing.
- Calm nasal breathing is distracting and soothing.
Practical exercises for restful sleep
4-7-11 breathing exercise
- Take a deep breath for 4 seconds.
- Exhale slowly and calmly for 7 seconds.
- Pause for 11 seconds.
- Repeat the exercise about ten times.
- It has a calming effect and promotes deep sleep.
Integrating breathing techniques into daily routine
- Perform these exercises regularly.
- Set reminders, for example via mobile phone or calendar.
- You'll feel an improvement in your sleep after just 6 weeks.
Source: Sleep hygiene: Tips for better sleep and restful nights
Practical exercises just before falling asleep – the most important ones at a glance:
- 4-7-8 breathing technique (calms the mind)
- Alternate nostril breathing / Nadi Shodhana (promotes free nasal breathing)
- Bhramari humming breathing (relaxes mind and muscles)
- 4-7-11 technique (supports restful sleep and falling asleep)
Use at least one of these techniques daily for significantly better sleep quality.
Conclusion
Breathing better through the nose is important. Nasal breathing helps reduce stress, increase oxygen levels, and prevent snoring. All of this leads to better sleep.
The breathing techniques and sleep tips presented are easy to implement. Try them out – your body and mind will thank you for your improved, restful sleep.
Better sleep means better health. Start breathing better through your nose today – and enjoy the immediate positive effects on your quality of life!
You can find out even more about healthy sleep here .
Helpful apps and tools for better nasal breathing
- Insight Timer: Guided breathing exercises
- Calm App: Daily short meditations
- Breathing Coach: Step-by-step exercises for nasal breathing
These techniques will make your sleep restful, deep, healthy and relaxing – exactly what you need to start each day full of energy!
FAQ
Why is nasal breathing better than mouth breathing?
Nasal breathing filters, humidifies, and warms the air. It promotes deeper breathing and improves sleep quality, while mouth breathing can lead to problems such as dry mouth and snoring.
How can I improve my nasal breathing?
You can strengthen your nasal breathing through regular breathing exercises such as alternate nostril breathing and aids such as nasal strips or nasal dilators.
Which breathing techniques help with falling asleep?
Techniques such as the 4-7-8 breathing technique, breath meditation and progressive muscle relaxation help to calm the mind and make it easier to fall asleep.
