In this collaborative article on Thrive Global, breathing expert Ed Harrold and sleep expert Nancy Rothstein, The Sleep Ambassador®, combine their expertise to offer two powerful preventive health strategies for navigating times of crisis: proper breathing and sufficient sleep.
During the COVID-19 pandemic, fear and uncertainty triggered stress responses that compromised both breathing quality and sleep for millions of people. This article provides actionable guidance to strengthen your immune system, reduce anxiety, and maintain well-being through two of the most fundamental — and controllable — aspects of your health.
Key Takeaways
- Nasal breathing is your first line of defense: Breathing through your nose activates cilia that filter approximately 20 billion foreign particles daily, along with producing nitric oxide, which combats harmful bacteria and viruses.
- Pace your breathing to calm your mind: Breathing at 10 breaths or fewer per minute activates the relaxation response, while faster breathing triggers the stress response. An ocean-sounding diaphragmatic breath technique helps you slow down.
- Sleep is preventive medicine: Research confirms that insufficient sleep heightens susceptibility to illness, including colds and flu. Prioritizing 7-9 hours of quality sleep strengthens your immune system’s ability to fight off infection.
- Create a technology-free wind-down: Disconnect from screens and news at least an hour before bed to allow your brain and body to transition into restful sleep without the activation of stress-inducing content.
- Build sustainable habits: The breathing and sleep strategies shared in this article are not just for crisis management — they are life-enhancing practices that support long-term health and resilience.
Your breath and your sleep are two of the most powerful tools you have for maintaining health and well-being. Explore The Sleep Ambassador’s programs to develop personalized strategies, and visit our resources and Nancy’s featured content for more evidence-based guidance.
Read the Full Article on Thrive Global →