The ancient technique of “moon breathing” can help you fall asleep

Can an ancient Indian breathing technique lead you through the gates of the land of sleep?

Lovers of moon breathing say the practice is a drug-free way to reduce stress and unwind. And it looks like we could use the help, 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 the right nostril and inhaling through the left.

Like other breathing exercises designed to ease us into the unconscious, moon breathing relies on the connection between the breath and the parasympathetic nervous system, which regulates rest and digestion.

Activation of the parasympathetic nervous system sends the body into a more relaxed state by lowering blood pressure and slowing the heart rate.

This increase in parasympathetic activity also suppresses the sympathetic nervous system, which is responsible for our fight-or-flight responses, thus setting the stage—or the pillowcase—for restorative rest.

Known in Sanskrit as chandra bhedana pranayama or “piercing moon breath,” the term moon breath is related to the yogic concept of lunar versus solar energy.

Angie Tiwari, founder of yoga membership platform Unearthed told Well + Good, “We all have a lunar energy on the left side of our body and a solar energy on the right side. It follows that connecting to the right side allows you to use fiery and uplifting energy while connecting to the left side (eg with moon breath) allows you to slow down and stay steady.”

The name also reflects (pun intended) the disruptive effect the moon has on our sleep cycle.

Dr. Elizabeth Phillips, a nutrition and CBD expert from Four-Five, said the full moon is known to decrease sleep time, affect the hours of deep sleep in a sleep cycle and increase the time it takes to sleep.

Scientists in Switzerland previously found that on the night of a full moon, people take an average of five minutes longer to fall asleep.ep. The same sleep study found that the average person sleeps 20 “minutes less on a full moon night.”

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 phase of the moon hanging overhead, moon breathing can help regulate breathing and calm the mind and body.

Best practiced during times of stress or insomnia, see below for Tiwari’s step-by-step guide to moon breathing.

1. Tiwari recommends finding a comfortable position, either sitting or lying down.
2. Place your thumb under your right nostril to close it.
3. Inhale through the left nostril.
4. Now or:
   1. Release the thumb from the right nostril and exhale through the nose or mouth.
   2. Exhale through the left nostril.
5. Repeat, aiming to breathe steadily, with inhalations and exhalations of equal length.
6. Repeat this action for several minutes until your breathing is very slow and your body and mind feel calm.

To help and promote better rest, experts recommend blackout curtains and an air purifier in the bedroom, limits on screen time, 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 vegetables.