Sleep disorders are increasingly common in today's fast-paced world, affecting millions globally. From mild disturbances to severe clinical insomnia, these conditions disrupt the essential restorative processes of sleep, leading to a host of health issues.
Yes, you heard it right. Poor sleep isn’t just about feeling tired the next day. It has far-reaching consequences on your overall health. Chronic sleep deprivation doubles your risk of certain cancers, significantly increases the chances of developing Alzheimer's, disrupts blood sugar levels, and lowers testosterone. Sleeping for less than six hours a night is a recipe for cardiovascular disease, memory decline, low sexual function, and weight gain. Furthermore, sleep is crucial for the immune system—just one night of limited sleep can significantly reduce the activity of immune cells that protect your body from illness.
But we aren’t here to scare you, we are here to help. While clinical insomnia requires medical intervention, disordered sleep can be managed through lifestyle adjustments and natural techniques, like resonance breathing (or cardiac coherence).
Sleep Disorder or Disordered Sleep?
Before we jump into the science behind resonance breathing, it's vital to distinguish between what medical professionals call a sleep disorder, like insomnia, and what is disordered sleep.
Insomnia is a term often overused. Although it's not uncommon to have occasional trouble sleeping, this doesn't necessarily mean you have insomnia. Chronic insomnia, which is a more serious condition, is defined by severe difficulty falling or staying asleep at least three times a week for three months or longer.
Most people experience what is called “disordered sleep”, which usually occurs due to lifestyle factors rather than a specific sleep disorder. Poor sleep hygiene, such as excessive caffeine or alcohol use, anxiety, or irregular sleep schedules, can all contribute to its widespread occurrence. With this condition, breathing at the right frequency helps you fall asleep faster and enhances your sleep quality, providing the rest your body and mind need.
Get to know about: Breathing for Panic Attacks: A Guide to Relief and Resilience
How Resonance Breathing Enhances Sleep
Resonance breathing, also known as cardiac coherence or HRV (heart rate variability) breathing, involves a deliberate, slow breathing pattern that typically ranges between four to seven breaths per minute. This specific pace is designed to synchronize your heart rate with your breathing cycle, creating a harmonious state that promotes deep relaxation and enhances overall sleep quality.
"Resonance breathing is an intriguing and likely thus far underutilized tool for improving sleep quality by helping to regulate the autonomic nervous system. This program provides a novel method to help master diaphragmatic breathing in conjunction with the sleep journaling features in the Oxa app. Through this approach, users can expect to see a decrease in their sympathetic activity level, which can be vital for improving the ability to sleep as well as overall sleep quality." – Joshua Roland, MD, FAASM, Board-certified Sleep Medicine Physician, Medical Director of Sleep at Sanusom and Thirty Madison
The science behind cardiac coherence is rooted in its ability to balance the autonomic nervous system, which comprises the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches. By breathing at a resonant frequency, you stimulate the parasympathetic nervous system, which helps to reduce stress, lower heart rate, and stabilize blood pressure. This process is often referred to as cardiorespiratory coupling, where the heart and respiratory systems work in tandem, leading to a state of physiological coherence.
The Benefits of Resonance Breathing
- Calms the Nervous System: Slow, deep breathing at a resonant frequency helps activate the vagus nerve, which plays a crucial role in calming the nervous system. This can reduce anxiety and stress levels, making it easier to fall asleep.
- Enhances Heart Rate Variability (HRV): HRV is a measure of the variation in time between each heartbeat, and higher HRV is generally associated with better health and stress resilience. Resonance breathing increases HRV, indicating a balanced autonomic nervous system and improved emotional regulation.
- Improves Circulation and Blood Pressure: By synchronizing your breathing with your heart rate, resonance breathing can help to regulate blood pressure and improve overall circulation, contributing to a more restful sleep.
- Promotes Relaxation and Reduces Insomnia: The deep relaxation induced by resonance breathing can help reduce the symptoms of insomnia by easing the transition from wakefulness to sleep and improving sleep continuity.
Also know about: Effective Breathing Techniques to Calm Panic Attacks: A Guide
Finding Your Resonance Frequency
Unfortunately, there is no one-size-fits-all approach when it comes to resonance breathing. Everyone's optimal breathing rate is unique and varies, so finding your personal resonance frequency is key to maximizing the benefits of this practice. The Oxa wearable, combined with the app, offers an advanced solution for identifying and maintaining this optimal rate through real-time biofeedback.
How Oxa Works
- Real-Time Monitoring: The Oxa device continuously monitors your heart rate, breathing rate, and HRV, providing instant feedback on your physiological state. This allows you to adjust your breathing pattern in real time to achieve coherence.
- Personalized Biofeedback: Using the Oxa App, you can track your coherence score, which reflects how well your heart rate and breathing are synchronized. The app guides you through breathing exercises tailored to your unique physiology, ensuring that you are breathing at the most effective rate for your body.
- Progress Tracking: The app also offers long-term tracking of your progress, allowing you to see improvements in your coherence levels and overall sleep quality over time. This data-driven approach helps you fine-tune your breathing practice for optimal results.
- Guided Exercises: The app provides a variety of guided resonance breathing exercises, from beginner to advanced levels. These exercises are designed to help you achieve and maintain your resonance frequency.
Introducing Oxa’s Personal Resonance for Better Sleep Program
Through this program, you will learn to do resonance breathing at your own personal frequency to fall asleep faster and improve your overall sleep quality. To maximize the benefits of resonance breathing, you will initially focus on learning to calm your body and develop your diaphragmatic breathing skills. These foundational skills are crucial for effectively performing resonance breathing and will underpin your entire practice.
Alongside the main practice of resonance breathing, the program also educates you on the importance of habits and environmental influences on sleep. This includes setting a consistent sleep pattern, optimizing your sleep environment, and understanding the impacts of diet and exercise on sleep.
Key Elements You Will Master
#1. Consistent Sleep Schedule
Going to bed and waking up at the same time every day helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally. Our bodies thrive on routine, and maintaining a consistent sleep schedule reinforces your circadian rhythm, which is essential for restful sleep.
#2. Optimal Sleep Duration
The amount of sleep needed varies from person to person. Tracking your sleep patterns with Oxa will help determine the optimal duration for you. It's important to find a balance—not too short, but also not too long. Aim to get enough sleep so you wake up feeling refreshed and alert.
#3. Minimizing Sleep Disruptors
Factors like noise, light, and stress can interfere with sleep. Identifying and managing these disruptors is vital. For instance, exposure to artificial light before bedtime can suppress melatonin production, making it harder to fall asleep. Dimming lights an hour before bed and avoiding screens can help. Noise can be masked with white noise machines or earplugs, and maintaining a cool, dark, and quiet sleep environment is key.
Sleep experts consider journaling one of the most effective methods for improving sleep quality, as it provides valuable insights that can help you make necessary adjustments to your environment and routine. With Oxa, you are able to track your sleep patterns and note factors that affect your sleep, such as physical activity, diet, or stress. This will allow you to pinpoint your major sleep disruptors.
#4. Effective Wind-Down Routine
Engaging in calming activities before bed signals your body that it’s time to sleep. About an hour before lights-out is the optimal time to slow down and disengage from your day. Writing down your thoughts, stretching, or doing resonance breathing can help transition your mind and body into a restful state. Consistency is crucial—establishing a regular routine will signal your body that it’s time to wind down.
By integrating resonance breathing into your nightly routine, you can harness the power of this scientifically backed technique to enhance your sleep, reduce stress, and improve your overall health. The personalized feedback and guidance provided by the Oxa will make it easier than ever to achieve and maintain your optimal resonance frequency, ensuring you get the restful sleep your body and mind need. The program is designed to progress through various phases to gradually enhance your understanding and application of these techniques for better sleep.
Let’s get started to improve your sleep.
