How breathwork during the day can make for a more restful night

‘Breathe in deeply to bring your mind home to your body.’ These words, from Vietnamese Buddhist monk Thich Nhat Hanh, illustrate the profound impact that the apparently simple action of breathing has on health and sleep. Yet the power of the breath – and how it’s used – might be more important to the quality of the latter than is sometimes realised.

It’s well known that sleep is intrinsically linked to mental and physical health, repairing and restoring the brain as well as the body. And the benefits to sleep of breathing techniques aren’t a new phenomenon – yogis, shamans and several ancient cultures have long illustrated that the rhythm of the breath can transform the psycho-physical state. Recently, however, the practice of breathwork has attracted more attention, with myriad claims being made regarding its benefits to health.

Reduced anxiety

A recent study, led by Guy William Fincham and published in Scientific Reports earlier this year, explored these areas. It proposed that slow-paced deep breathing could reduce anxiety in adults because it benefits the vagal tone – the activity of the vagus nerve and a fundamental component of the parasympathetic branch of the autonomic nervous system. Importantly, the study revealed that participants who practised breathwork reported reduced stress and anxiety compared with those who didn’t follow any exercises, though it did state that more research was necessary, particularly in clinical settings.