If you've ever found yourself staring at the ceiling at 2 AM, brain buzzing like a beehive, you're not alone. In our always-on, hustle-hard culture, quality sleep has become a rare commodity—something we chase but never quite catch. But what if the secret to better sleep isn't in fancy mattresses or sleep trackers, but in something far simpler: your breath?
The Science Behind Breathwork for Sleep
Breathwork isn't just some woo-woo trend—it's backed by hard science. When we're stressed or anxious, our nervous system kicks into overdrive, flooding our bodies with cortisol and adrenaline. This keeps us wired, even when we desperately want to crash. But controlled breathing techniques, like the ones Marlize Joubert teaches, activate the parasympathetic nervous system—the body's built-in chill pill. Slow, deliberate breaths signal to your brain that it's safe to relax, lowering heart rate, reducing blood pressure, and quieting mental chatter. Studies have shown that breathwork can improve sleep quality, reduce insomnia symptoms, and even help with conditions like sleep apnea. So yeah, it's kind of a big deal.
Setting the Stage for Sleep Success
Before you dive into breathwork, Joubert emphasizes the importance of creating the right environment. Think of it like setting the mood—but for sleep instead of romance. Dim the lights, silence your phone (no, "just one more scroll" won't help), and make sure your space is cozy. A blanket nearby is a smart move—body temperature drops as you relax, and nothing ruins a zen moment faster than shivering. If you're the type who needs white noise, try a sound machine or a calming playlist. The goal? Eliminate distractions so your brain can fully surrender to the process.
The Two-Part Breath: Your Ticket to Dreamland
Joubert’s technique starts with a simple but powerful two-part inhalation. First, breathe deep into your belly, letting it expand like a balloon. Then, without exhaling, take a second breath into your upper chest. Finally, release it all in one slow, controlled exhale. This method maximizes oxygen intake while triggering that parasympathetic response we talked about. It’s like hitting the brakes on your nervous system. Pro tip: If you’re new to breathwork, don’t force it. Start slow, and if you feel lightheaded, ease up. Your body will adjust with practice.
Quieting the Monkey Mind
Ever feel like your brain is a browser with 50 tabs open? That’s what Joubert calls the "monkey mind"—constantly jumping from thought to thought, making sleep impossible. Breathwork acts like a mental reset button. By focusing on the rhythm of your breath, you give your brain something simple to latch onto, crowding out the noise. Joubert encourages staying present, even if random thoughts pop up. Acknowledge them, then gently guide your attention back to your breath. It’s not about perfection; it’s about practice.
Making Breathwork a Habit
Like any skill, breathwork gets easier—and more effective—the more you do it. Try incorporating it into your nightly routine, even on days when you’re not struggling to sleep. Consistency trains your body to associate these techniques with relaxation, making it easier to slip into sleep mode when you need it. Joubert suggests practicing her class as often as needed, whether that’s nightly or just when stress levels spike. And if you wake up in the middle of the night? Skip the frustration and reach for breathwork instead of your phone.
In a world that glorifies burnout, prioritizing sleep can feel radical. But with tools like breathwork, you’re not just chasing rest—you’re reclaiming it. So tonight, instead of counting sheep, try counting breaths. Your well-rested future self will thank you.
