The BluePrint with Dr. Erik Korem

#364. Nasal Breathing to Regulate Stress, Improve Sleep, & Improve Performance with Patrick McKeown

Oct 13, 2023

Breathing expert Patrick McKeown shares the benefits of nasal breathing: improving sleep, reducing stress, and optimizing performance. Topics include taping your mouth at night, unblocking a stuffy nose, calming the nervous system, lowering heart rate, boosting deep sleep, and using breath like a sniper. McKeown's transformative approach has helped asthma, anxiety, and sleep issues. Learn how breathwork can upgrade physiology and potential.

12:21

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Episode guests

Patrick McKeown

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Quick takeaways

Mouth taping during sleep can improve sleep quality, reduce the risk of snoring and sleep apnea, and prevent throat collapse.

Performing a simple exercise of breathing in and out through the nose, then pinching the nose shut and nodding the head, can help decongest the nose and make breathing easier.

Deep dives

Benefits of Nasal Breathing and Mouth Taping for Improved Sleep

Mouth breathing during sleep has been shown to decrease deep sleep and increase the risk of snoring and obstructive sleep apnea. Taping the mouth shut during sleep helps open the airway, reduces breathing resistance, and improves lung volume, which in turn reduces the likelihood of throat collapse and sleep apnea. Nasal breathing also improves the recruitment of breathing muscles and reduces the risk of sleep apnea related to high loop gain. Overall, nasal breathing and mouth taping have significant benefits for sleep quality and reducing sleep apnea.

Introduction

2min

The Impact of Nasal Breathing on Sleep Apnea

2min

Improving Breathing through Nasal Techniques

2min

The Power of Nasal Breathing: Improving Sleep, Performance, and Self-Regulation

4min

Using Breathing Patterns to Regulate Stress and Improve Performance

2min

Breathe better, perform better. Patrick McKeown, leading breathing expert and author of The Oxygen Advantage, reveals how to harness the power of your breath to reduce stress, improve sleep, and optimize health and performance.

Discover:

The surprising benefits of taping your mouth at night
How to instantly unblock a stuffy nose
Breathing techniques to calm your nervous system
Lowering your heart rate before high-pressure moments
Why nasal breathing boosts deep sleep
How to use your breath like a sniper

Patrick McKeown has trained elite athletes, Fortune 500 CEOs, and snipers in techniques to regulate arousal and excel under pressure. His transformative approach has also helped thousands with asthma, anxiety, and sleep issues ditch medication and breathe freely.

Tune in now to learn how conscious breathwork can upgrade your physiology, focus, and potential - no chanting required.

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Quotable moments:

"So I started practicing this technique. I actually taped up very, very early on. And because my nose was stuffy, I was able to do his nose unblocking exercise." - Patrick McKeown

"Use the breath to calm down." - Patrick McKeown

ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

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