"SLEEP THAT KNITS UP THE RAVELL'ED SLEAVE OF CARE, THE DEATH OF EACH DAY'S LIFE, SORE LABOUR'S BATH, BALM OF HURT MINDS, GREAT NATURE'S SECOND COURSE, CHIEF NOURISHER IN LIFE'S FEAST" (Shakespeare)
- no3photography
- Jul 24
- 3 min read
Updated: Jul 25
THE POWER OF SLEEP AND THE BREATH
It suddenly came to me yesterday - one needs to be able to sleep safely. I’ve come to wonder whether this is the root of my difficulty in sleeping.
I’ve recently (and excitedly) discovered two helpful things. The first seems rather surprising. You probably know about them, but they have been rather eye-opening for me!
HUMMING
Humming is a powerful way to allow your body to balance itself, both for nervous system regulation (and thus sleep) and for immune strengthening for colds and viruses.
- it regulates the vagus nerve
- it increases the production of nitric oxide*** in the sinuses, which is
anti-viral and anti-bacterial. Increases melatonin & reduces cortisol.
***Nitric oxide was found to be extremely important by researchers comparatively recently, between 1986-87.
“Research has proven the crucial role the gas plays in such fundamental biological processes as regulation of blood pressure, functioning and malfunctioning of the immune system, and activation of mechanisms in the central nervous system affecting everything from gastric motility to memory to behaviour.”
Here's how to do it:
- Keep your mouth closed throughout, with your tongue resting just behind the top
teeth
- Take a deep belly breath in
- Exhale, humming at a pitch where you feel vibration in your nose and throat.
- Repeat four or five times, or for five/ten minutes if you wish
- When finished, sit in silence with your eyes closed for an equal time
It’s based on a yoga breathing technique called the ‘Humming Bee Breath’, the Bhramari Pranayama.
It brings indescribable ease in the body, and such inner quiet afterwards!
NASAL BREATHING!
Consistent nasal breathing provides important benefits such as:
Filtering dust, allergens, and airborne viruses & bacterial particles
Regulating the temperature and humidity of inhaled air
Improving oxygen uptake and overall energy levels
Enabling the constant flow of saliva, which is essential for dental health and the avoidance of cavities
Supporting circulation and immunity through nitric oxide production
The production of nitric oxide is reduced by mouth breathing (that’s me, a habit developed as a result of asthma and blocked nose over the years).
So I’ve been consciously training myself to keep my mouth closed during the day and while exercising (not as easy as it seems!).
But I have also been aware that I constantly mouth breath at night.
To deal with this, one can tape one’s mouth shut! A tiny strip of (easily tearable) microtape from Boots vertically from just above to just below the middle of the lips.
This one thing has, to my astonishment, helped me hugely! No more waking up repeatedly and laying awake! I now sleep soundly until morning without interruption. And, for the first time in my life, I seem to have no need for tea in the morning as I feel so noticeably refreshed! I have undoubtedly been greatly increasing my oxygen intake and thus my energy levels!
My saliva flow has increased hugely. This will have a huge impact on my oral health.
Oh, and there is another benefit! There is an Indian radiation oncology researcher named Sundar Balasubramanian:
"His work with other Medical University of South Carolina scientists includes a Yoga adjunct for various diseases. Based on Dr. Balasubramanian's interest in Tamil literature and Yoga, he collects ancient scripts. Applying the translation of one of Thirumoolar's writings to his yoga breathing practice launched the idea for his groundbreaking study of yoga stimulated salivary biochemicals and how they affect human health."
He has thus discovered that, in healthy saliva, is 'nerve growth factor', the implications of which are huge!
Please take a look and see if my understanding is correct! Here is the TEDx talk he gave:
Nasal breathing is, then, key to an healthy oral microbiome and therefore dental and bodily health. These are all pretty important at this stage for me! In fact, my dental problems were what led me to do research in the first place and what led me to all this lovely wide-ranging information!
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