Nasal Breathing for Sleep Protocol
Training program to convert mouth-breathing to nasal-breathing during sleep to reduce snoring and mild sleep apnea.
Assembled by Cited from Andrew Huberman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
3-
In a protocol
Train nasal breathing during cardiovascular exercise to develop neural pathways that carry over to sleep.
“doing nose breathing during cardiovascular exercise translates to better nose breathing during sleep
HL▶ 1:27:20DosageTape mouth, hold gulp of water, or use mouthpiece during low-intensity cardioCertaintyexplicitrecommendationTrain nasal-only breathing during low-intensity cardio to build neural pathways -
In a protocol
Use medical tape over mouth at night to force nasal breathing during sleep, reducing snoring and sleep apnea symptoms.
“take a little bit of medical tape and to tape your mouth shut before going to sleep
HL▶ 1:26:40DosageApply medical tape over mouth before sleepCaveatsSevere sleep apnea may require CPAP/PAPCertaintyexplicitstrong endorsementMouth taping at night with medical tape -
In a protocol
James Nestor's book on nasal breathing and respiratory health.
“James Nestor's book, Breath, The New Science of a Lost Art
HL▶ 1:26:30CertaintyexplicitrecommendationJames Nestor's Breath as background reading