Could an ancient Indian breathing technique usher you through the gates of slumberland?
Devotees of moon breathing say the practice is a drug-free way to reduce stress and drift off. And it seems we could use the support, as more than a third of adults fail to get the recommended seven to eight hours of sleep each night.
In its most basic iteration, moon breathing involves closing off the right nostril and inhaling through the left.
Like other breathing exercises designed to ease us into unconsciousness, moon breathing relies on the connection between breath and the parasympathetic nervous system, which regulates rest and digestion.
Activating the parasympathetic nervous system sends the body into a more relaxed state by reducing blood pressure and slowing the heart rate.
This increase in parasympathetic activity also quells the sympathetic nervous system, which is responsible for our fight-or-flight responses, thereby setting the stage — or pillowcase — for restorative rest.
Known in Sanskrit as chandra bhedana pranayama or “moon piercing breath,” the term moon breathing is related to the yogic concept of lunar vs. solar energy.
Angie Tiwari, founder of yoga membership platform Unearthed told Well + Good, “We all have a lunar energy within the left side of our body, and a solar energy within the right side. It follows that connecting to the right side allows you to tap into fiery and uplifting energy while connecting to the left side (e.g., with moon breathing) allows you to slow down and steady yourself.”
The name also reflects (pun intended) the disruptive effect the moon has on our sleep cycle.
Dr. Elisabeth Philipps, a nutrition and CBD expert from Four-Five, said that a full moon has been known to reduce sleep time, impact the hours of deep sleep in a sleep cycle, and increase the time it takes to fall asleep.
Scientists in Switzerland previously found that on the night of the full moon, it takes people an average of five more minutes to fall asleep. The same sleep study found that the average person sleeps for 20 “minutes less on the night of a full moon.”
In addition, on the days before and after the full moon, both men and women had lower evening levels of the essential sleep hormone melatonin.
Regardless of the moon phase hanging overhead, moon breathing can help regulate the breath and calm both mind and body.
Best deployed in times of stress or sleeplessness, see below for Tiwari’s step-by-step guide to moon breathing.
- Tiwari recommends finding a comfortable position, either sitting up or lying down.
- Place your thumb underneath your right nostril to close it off.
- Inhale through your left nostril.
- Now either:
- Release your thumb from your right nostril, and exhale through your nose or mouth.
- Exhale through your left nostril.
- Repeat, aiming to breathe steadily, with inhales and exhales of equal length.
- Repeat this action for a few minutes until your breathing is very slow and your body and mind feel at ease.
To aid and abet better rest, experts recommend blackout curtains and an air purifier in the bedroom, screen-time limits, and magnesium glycinate supplementation. Additional measures for those looking to improve the quantity and quality of their sleep include evening exercise and a diet rich in fruits and veggies.
