The Science Behind Proper Breathing and Sleep: Why It's Essential | Mel Robbins

Added: Feb 14, 2024

The Purpose of Breathing

McKeown explains that breathing is essential for survival as it provides oxygen to the body, which generates energy when combined with the food we eat. He highlights the importance of breathing in and out through the nose, as it has numerous benefits for overall health, including increased oxygen uptake, improved blood flow, and activation of the relaxation response.

Common Breathing Mistakes

McKeown points out that many people breathe incorrectly, often through the mouth, which can lead to various health issues. Mouth breathing can result in faster and shallower breaths, increased stress response, and decreased oxygen delivery to the body. He emphasizes the importance of breathing through the nose to activate the relaxation response and improve overall health.

Breathing Exercises

McKeown demonstrates simple breathing exercises to help individuals transition from mouth breathing to nose breathing. He introduces a small breath-holding exercise to activate the relaxation response and a nose-blocking exercise to decongest the nose. These exercises help individuals experience the benefits of nose breathing and improve their breathing patterns.

Benefits of Nose Breathing

Nose breathing has numerous benefits, including increased oxygen uptake, improved blood flow, and activation of the relaxation response. Breathing through the nose helps decongest the nose, reduces stress, and enhances overall well-being. McKeown emphasizes the importance of training the body to breathe through the nose during rest and physical exercise for optimal health.

Mechanics of Ideal Breathing

During rest, individuals should aim for 12 to 14 breaths per minute, focusing on the volume of air breathed in and out. Proper breathing involves using the diaphragm to breathe low and directing the lower ribs to move outwards during inhalation and inwards during exhalation. McKeown emphasizes the importance of breathing through the nose to optimize oxygen delivery and improve overall breathing patterns.

Training for Nose Breathing

McKeown suggests using a tape around the mouth to train individuals to breathe through the nose during wakefulness and sleep. The tape serves as a reminder to maintain nose breathing and helps individuals transition from mouth breathing to nose breathing. By practicing nose breathing exercises and using the tape, individuals can improve their breathing habits and experience the benefits of proper breathing techniques.

Breathing techniques for relaxation and balance

McKeown introduces a breathing exercise aimed at inducing relaxation by breathing in for five seconds and out for five seconds, focusing on gentle and slow breaths. He emphasizes the importance of slowing down the respiratory rate to achieve a state of balance and calm. Patrick suggests starting with shorter breaths and gradually increasing the duration to find a comfortable rhythm. By practicing this breathing technique, individuals can train their brains to be focused and calm, leading to improved mental and physical well-being.

The impact of breathing on sleep quality

McKeown delves into the connection between breathing and sleep quality, particularly in relation to conditions like insomnia and obstructive sleep apnea. He explains that mouth breathing during sleep can lead to disruptions in breathing patterns, causing arousal from deep sleep and impacting overall sleep quality. He recommends taping the mouth during sleep to encourage nasal breathing and prevent mouth puffing, which can exacerbate sleep apnea. By incorporating proper breathing techniques into daily life, individuals with sleep disorders can improve their breathing patterns and enhance their sleep quality.

The phases of sleep and the importance of a good night's sleep

The podcast then shifts to a conversation with Doctor Shaw, who talks about the importance of sleep. She discusses the different phases of sleep, starting with the dozing stage where individuals may experience hypnogogic hallucinations before transitioning into stage two of sleep. He explains that a perfect night's sleep for adults typically consists of seven and a half to eight hours of sleep, with variations based on individual needs. He emphasizes the importance of waking up naturally with sunlight to reset the body's internal clock and maintain a healthy sleep-wake cycle. He also highlights the significance of stage two sleep in preparing the body for deeper stages of restorative sleep.

Sleep Cycles and Circadian Rhythms

Doctor Shaw highlights that sleep cycles typically last about 90 minutes, with individuals going through various stages of sleep in each cycle. She explains that the first half of the night is crucial for deep slow-wave sleep, which allows the brain to clean itself of toxins and repair damaged tissues. The second half of the night, particularly REM sleep, is essential for emotional resolution and creative processing of memories. Doctor Shaw emphasizes the importance of maintaining a consistent bedtime and waking up at the same time each day to align with the body's circadian rhythm.

Impact of Sleep on Health

Doctor Shaw discusses the detrimental effects of sleep deprivation on health, including increased mortality rates, mood disorders, and disrupted hunger hormones. She explains how inadequate sleep can lead to a range of health issues and emphasizes the need for individuals to prioritize their sleep hygiene. She also addresses the role of growth hormone in repairing and restoring the body during sleep, highlighting the importance of getting quality sleep to support overall health and well-being.

Optimal Sleep Routine

Doctor Shaw shares her personal sleep routine, which includes going to bed around 10:30-11:00 pm and engaging in relaxation techniques before sleep. She recommends avoiding screens and blue light exposure before bedtime and engaging in activities that promote relaxation, such as deep breathing or reading a book. She also suggests taking a warm bath to help facilitate sleep and emphasizes the importance of creating a calming bedtime routine to signal the body that it is time to rest.

Nutrition and Eating Habits

Doctor Shaw discusses the significance of nutrition and eating habits in supporting optimal sleep and overall health. She recommends starting the day with sunlight exposure and delaying the consumption of caffeine and food for the first 45 minutes after waking up to allow the body's natural processes to kick in. She suggests having a high-protein breakfast, a balanced lunch with protein and vegetables, and a carbohydrate-rich dinner to support serotonin production and promote restful sleep. She also advises against late-night snacking and emphasizes the importance of listening to internal hunger cues to guide eating patterns throughout the day.

Gluten and Dietary Choices

Doctor Shaw addresses the misconceptions surrounding gluten and explains that gluten itself is not inherently harmful. She suggests that individuals experiment with a gluten-free diet for a few weeks to assess how their body responds and recommends reintroducing unprocessed gluten sources, such as whole grains, to determine any sensitivities. She emphasizes the importance of focusing on whole, unprocessed foods to support gut health and overall well-being.