Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia (2019) [pdf]

The core findings of the paper are as follows:

Slow, deep breathing (0.1Hz) is proposed as an adjunctive treatment for insomnia, particularly effective when combined with relaxation techniques and sleep hygiene practices. Insomnia, a widespread sleep disorder, leads to various negative health outcomes and is commonly treated with pharmaceuticals that can have adverse effects and habit-forming potential. The authors argue that insomnia's prevalence is partly due to an evolutionary mismatch, termed "dysevolution," leading to chronic autonomic nervous system imbalances characterized by excessive sympathetic activation or diminished parasympathetic activity. Non-pharmacological interventions, predominantly targeted at increasing parasympathetic activity and reducing sympathetic arousal, may offer a healthier and more sustainable solution to insomnia. The document suggests that slow deep breathing may modify the autonomic nervous system, enabling relaxation and sleep induction, potentially through the enhanced vagal activity and attenuated sympathetic arousal, as well as increased melatonin production. The need for further research is emphasized to explore the physiological mechanisms underpinning the effectiveness of slow breathing in managing insomnia and elucidate the relationship between autonomic dysfunction and poor sleep. In summary, the paper posits that slow, deep breathing is a promising, non-invasive method for treating insomnia by modulating autonomic nervous system activity and that such methods merit further scientific investigation.

The core findings of the paper are as follows:

Slow, deep breathing (0.1Hz) is proposed as an adjunctive treatment for insomnia, particularly effective when combined with relaxation techniques and sleep hygiene practices.

Insomnia, a widespread sleep disorder, leads to various negative health outcomes and is commonly treated with pharmaceuticals that can have adverse effects and habit-forming potential.

The authors argue that insomnia's prevalence is partly due to an evolutionary mismatch, termed "dysevolution," leading to chronic autonomic nervous system imbalances characterized by excessive sympathetic activation or diminished parasympathetic activity.

Non-pharmacological interventions, predominantly targeted at increasing parasympathetic activity and reducing sympathetic arousal, may offer a healthier and more sustainable solution to insomnia.

The document suggests that slow deep breathing may modify the autonomic nervous system, enabling relaxation and sleep induction, potentially through the enhanced vagal activity and attenuated sympathetic arousal, as well as increased melatonin production.

The need for further research is emphasized to explore the physiological mechanisms underpinning the effectiveness of slow breathing in managing insomnia and elucidate the relationship between autonomic dysfunction and poor sleep.

In summary, the paper posits that slow, deep breathing is a promising, non-invasive method for treating insomnia by modulating autonomic nervous system activity and that such methods merit further scientific investigation.

"... we have suggested that modulation of the ANS (autonomic nervous system) via slow breathing techniques in adjunct to relaxation techniques and sleep hygiene may be a more powerful tool in combating insomnia than the prevailing method of using hypnotics and other pharmaceutical interventions."