Overcoming Night-Time Insomnia? Expert Recommends 'Lunar Breathing' for Lowered Anxiety Levels at Night
Chilling out before bed despite a hectic day can be tough, especially when anxiety is keeping you up at night - think trouble unwinding, night sweats, and unexpected panic attacks. But suppose you were told there was an age-old yogic breathing technique that could soldier into this quarrel? Enter moon breathing - the latest trend on social media platforms like TikTok.
This breathing technique focuses exclusively on breathing in through your left nostril (often considered the lunar energy hub) and breathing out via the right. Why such a big deal? Because this method engages the parasympathetic nervous system, reducing stress, calming your heart, preparing your body and mind for a snooze.
To shed some light on this mysterious breathing trick, we tapped Dr. Leah Kaylor Ph.D. PLLC, a licensed clinical psychologist specializing in sleep and trauma as well as a certified yoga teacher.
Adopting the celestial breath
"Moon breathing is an ancient yogic breathing method steeped in techniques of pranayama. In yogic lore, the left nostril represents moon energy - calm, cool, and introspective," notes Dr. Kaylor.
This breathing exercise consists of gradually inhaling through your left nostril alone with your right nostril closed and exhaling slowly through the right once you unplug the left.
A scientific paper published in 'Nature' exploring the influence of nasal breathing on brain activity observes this ancient practice implicates a higher parasympathetic activity (conducive to stress reduction) when breathing in through the left nostril, while exhalation through the right contributes to increased sympathetic activity (arousal states).
"By exclusively breathing in through the left nostril, this method stimulates the brain's right hemisphere - responsible for calmness, intuition, and emotional regulation," explains Dr. Kaylor.
Why does it work?
"Moon breathing works by navigating breath only through the left nostril, which is believed to stimulate the brain's right hemisphere, the hub associated with relaxation, and slowing heart and respiratory rates," says Dr. Kaylor.
The benefits of mastering this practice can span reducing sympathetic arousal (stress), activating the parasympathetic nervous system, lowering your heart rate and blood pressure, promoting mental clarity, emotional grounding, and priming your body for introspection, rest, or sleep.
One study compared various yogic breathing techniques that used the left and right nostrils individually and together. The researchers found that moon breathing was among the left nostril techniques that "may induce a state of parasympathetic dominance, as evidenced by cardiovascular parameters."
Excavating its benefits
This left-nostril technique is exceptionally beneficial for pre-sleep anxiety for these reasons:
- Caressing anxious physical symptoms like a racing heart and hyperventilation
- Quelling intrusive thoughts by focusing your attention
- Reducing stress hormone levels like cortisol, via a spike in vagal tone
- Offering your brain a rhythm to follow, settling overstimulation and racing thoughts
Harnessing the celestial breath to tame bedtime jitters
If you've been struggling with nighttime anxiety, seeking professional advice is crucial. If you wish to weaponize moon breathing into your nighttime sanctuary, Dr. Kaylor offers these easy steps for incorporating it into your bedtime routine:
- Find a comfortable position in a quiet, dim space
- Rest your right hand near your nose with thumb and ring finger ready
- Close your eyes, preparing to unwind
- Close your right nostril gently with your thumb
- Slowly inhale through the left nostril for about 4-6 seconds
- Release your right nostril, close the left with your ring finger, and exhale slowly through the right for the same duration
- Repeat this cycle for 5-10 minutes, or until you feel calmer
Comparing the celestial breath to the 4-7-8 method
A popular technique called the 4-7-8 method, popularized by Dr. Andrew Weil, involves breathing in through your nose for 4 seconds, holding the breath for 7 seconds, and exhaling for 8. The primary difference between these two breathing techniques is the utilization of just one nostril in moon breathing.
"Moon breathing is perfect for the deeply anxious or overstimulated, making it suitable for individuals experiencing hyperarousal or a revved-up nervous system (e.g., anxiety, racing thoughts, agitation)," Dr. Kaylor divulges.
Since moon breathing doesn't involve breath retention, it may be the optimal pick for those with a panic disorder or asthma. For those with a quicker evolution with controlled breathing or mindfulness, the 4-7-8 method may prevail.
This is because "studies and testimonials point to the 4-7-8 method's ability to create mental stillness and induce a sleep-conducive state."
"By exclusive breathing in through the left nostril, as practiced in the celestial breath or moon breathing, one can stimulate the brain's right hemisphere, promoting relaxation, intuition, and emotional regulation, which can potentially reduce pre-sleep anxiety, calm racing heart, and lessen intrusive thoughts."
"Adopting the celestial breath in a regular bedtime routine may not only help reduce stress hormone levels like cortisol but also lower heart rate and blood pressure, offering mental clarity, emotional grounding, and preparing the body for introspection, rest, or sleep, making it an effective tool for combating nighttime anxiety and fostering overall health-and-wellness, including mental health and nutrition."
