Nasal breathing can make a noticeable difference to your ability to fall asleep.
If you often wake in the night, feel wired when you go to bed, or struggle to settle, how you breathe may be part of it. This is why nasal breathing for sleep can be so helpful.
Many people breathe through the mouth without realising. It’s common, especially when stressed, overtired, or dealing with illness, but it tends to keep the body more alert than it needs to be.
Breathing in and out through the nose helps regulate airflow, supports oxygen exchange, and can make it easier for the body to settle.
It can feel unfamiliar at first. That’s normal. It becomes easier with practice.
Why nasal breathing matters for sleep
How we breathe affects how we feel and how well we sleep.
When breathing becomes faster, shallower, or shifts to the mouth, it can keep the system more alert.
One of the key benefits of breathing through your nose is that it helps regulate airflow and supports more efficient oxygen exchange.
Nasal breathing also helps maintain a healthier balance of carbon dioxide in the body and supports the release of nitric oxide, which plays a role in how oxygen is used.
These shifts can make a difference when you are trying to settle at night.
You may have come across this in yoga, where it is often called Nadi Shodhana, or alternate nostril breathing. The term is usually translated as “channel clearing” or “balancing the flow of breath.”
Everyday nasal breathing (this is the main one)
This is where to start.
As you go through your day, walking, working, or resting, bring your breathing back to your nose.
Notice breathing in and out through your nose, a slower rhythm, and the breath moving lower into your body rather than staying in the chest.
It can help to let the out-breath become slightly longer than the in-breath.
You will forget. That’s natural. Just come back to it when you remember.
How alternate nostril breathing works
Alternate nostril breathing is a way of working with the body’s natural rhythm.
It is worth knowing that the nostrils do not both work equally all day.
Airflow naturally shifts from one side to the other. This is known as the nasal cycle.
When you notice this, it can feel as though something is wrong with your nose, as if one side is not working properly. Many people assume they cannot breathe well through their nose because of this, and also because nasal breathing brings in less air than mouth breathing.
This pattern is linked to changes in the autonomic nervous system. The right side is more associated with alertness and activity, and the left side with rest.
By changing how you breathe, you can influence this balance.
This is why alternate nostril breathing is a useful breathing techniques for sleep sleep can be useful when you can’t sleep but are able to focus on your breathing.
How to do alternate nostril breathing
Sit upright so your chest is not compressed (but I also use it lying on my back).
Use your right hand. Place your thumb on your right nostril and your ring finger, or index finger if that feels easier, on your left nostril.
Close your right nostril with your thumb and breathe in and out through your left nostril.
Then close your left nostril and breathe in and out through your right nostril.
Continue to switch sides in this way.
There is no need to count or hold the breath. Start with a short period and build if it suits you.
Perhaps aim for about 20 gentle breaths.
Left nostril breathing for sleep
Left nostril breathing is one of the simplest breathing techniques for sleep.
Breathe in through your left nostril and out through your right.
Use your finger and thumb to close each nostril as needed.
Use this when you feel wired or when you are settling before sleep.
A short sequence of breaths is enough.
Right nostril breathing for energy
Right nostril breathing works in the opposite way.
Breathe in through your right nostril and out through your left.
Use this in the morning or when you feel low in energy.
Keep it brief.
Using breathing techniques at night
Do not use one technique after the other — you will confuse your system.
Although breathing through nose has many benefits, you do not need to force yourself or try to do everything
Start with gentle nasal breathing, making your out-breath longer than your in-breath.
Move to alternate nostril breathing if your mind is busy.
Use left nostril breathing if you want to settle further.
Then stop and allow your breathing to return to its natural rhythm.
Key takeaways
Nasal breathing techniques for sleep can help the mind and body settle.
Mouth breathing can keep the system more alert.
Everyday nasal breathing is the most important place to start.
Alternate nostril breathing can help rebalance the system.
Left nostril breathing supports relaxation and sleep.
References
Research into slow breathing and nasal breathing shows links with improved autonomic balance and relaxation.
- Sleep Foundation — breathing and sleep
- National Institutes of Health — slow breathing and nervous system
- Journal of Ayurveda and Integrative Medicine — unilateral nostril breathing studies
