Breathe your way to better sleep?

It’s no secret that many of us don’t catch nearly as many ZZZs as we should.

And that’s a BIG problem.

After all, not prioritizing sleep could contribute to a slew of health problems. And it’s particularly detrimental to your brain.

Is there an easy way to enjoy better sleep without turning to dangerous drugs?

Behind the scenes

Sleep is deeply restorative to our bodies. And it’s a time when our brains work diligently to clear waste and form memories.

So, when we don’t get enough shuteye regularly, there are impacts on both short- and long-term brain function.

In fact, researchers believe brain waste is cleared through cerebrospinal fluid. But research also suggests this fluid is influenced by blood flow to the brain.

And you guessed it—cerebral blood flow increases as we sleep.

With that in mind, researchers have been searching for a way to help improve this “clearing process” among insomniacs.

Could a unique breathing practice hold promise?

Turn your focus within

Researchers recently explored if the Wim Hof Method (WHM) can help the brain’s waste-clearing process.

This technique is based on three steps: Breathing, exposure to cold (also known as cold therapy), and meditation.

Here’s a brief overview of the breathing technique:

Find a comfortable position. Close your eyes and take 30 deep breaths. (Be sure to breathe in through your nose and out through your mouth.)

Focus on expanding your belly as you breathe in, before releasing the air outward slowly.

After your 30th breath, take a moment before inhaling once again. When you do, go ahead and take your fullest breath in yet—hold for 15 seconds before releasing. Repeat three to four times.

Researchers are wondering if this breathing technique—alongside cold therapy and meditation—can trick the brain into its clearing process. And while there is some theoretical evidence the WHM could be beneficial, I don’t suggest using it in place of good, natural sleep…

Just as I never recommend using caffeine to help make up for lost shuteye, either. After all, no amount of coffee—or any type of “unique” technique—can save you from the snowballing effects of regular sleep loss.

Instead, you might consider using the WHM as a new way to promote calm prior to bedtime.

Additional tips to help get your body ready for sounded sleep include…

  • Investing in room-darkening shades or curtains
  • Using a sleep mask
  • Avoiding blue light at least 30 minutes before turning in for the night
  • Trying sleep-inducing supplements (like 5-HTP, SAM-e, melatonin, or CBD oil)

In fact, for a comprehensive, easy-to-follow, drug-free plan to bust your insomnia and enjoy perfect sleep for life, check out my Perfect Sleep Protocol.


“A breathing solution for poor sleep.” MDLinx, 05/28/2024. (