If you’re one of the 22% of people in the UK who has trouble getting to sleep every night, you’ve probably already tried a whole range of suggestions in your quest for quality shut-eye. 

We all know how important a good night’s sleep is, impacting everything from our attention span to our physical health, so any methods of improving our sleep quality are always welcome. And it’ll come as no surprise that TikTok is responsible for many of the tips and tricks we are trying. 

The latest phenomenon taking over the social media platform is a concept known as moon breathing. Also known as the moon piercing breath, or chandra bhedana, the yogic breathing technique is said to bring about a sense of calm and relaxation – making it ideal for pre-bedtime.

It has already garnered a huge number of likes, so it might be worth a try. But how does it work? Here’s everything you need to know. 

Moon breathing is a variation of alternate nostril breathing that focuses solely on the left nostril. It’s a form of pranayama or controlled yogic breathing and involves holding your right nostril shut while breathing in and out through the left. 

“Moon breathing might sound a bit out there, but it can be a really useful tool for those struggling with sleep,” says Rosey Davidson, a sleep consultant and founder of Just Chill Baby Sleep. “This practice focuses on consciously slowing down and deepening the breath, which engages our parasympathetic nervous system (responsible for rest and relaxation).”

But what’s it got to do with the moon? 

The practice relates to the traditional Indian medicine theory of nadis, the body’s energy channels. The three principle nadis are ida, pingala and sushuma, with ida nadi being the channel located on the lefthand side of the body. This nadi is thought to have a moonlike nature and feminine energy, which is why this form of left nostril breathing has been linked to the moon.

We all know that breathwork is fantastic for promoting a sense of calm and alleviating stress, anxiety and tension in the body. Focusing on our breath encourages mindfulness, allowing us to let go of stress, unwind and (hopefully) fall asleep more easily. 

“Nostril breathing can help to prevent snoring, and it improves the immune system as our nostrils warm, filter and moisten the air we’re taking in,” says wellness consultant Tracy Richardson. “Nasal breathing can also help with dry mouth and teeth grinding.”

While research into the particular benefits of left nostril breathing is limited, we know that mindful, controlled breathing can have a powerful impact on our parasympathetic nervous system, also known as the side of the nervous system responsible for the ‘rest and digest’ state. 

“By reducing the flow of air through our nostrils, we are increasing the carbon dioxide levels in our body, allowing for improved oxygenation of our cells, while calming our nervous system ready for sleep,” explains Jane Tarrant, breathing habit retrainer and educator at Link Breathing. 

“By nose breathing, and even more so, single nostril breathing, we are increasing pressure to reach the bottom of our lungs, encouraging our diaphragm to stimulate our vagus nerve,” she continues. “The focus of this practice can also help calm racing thoughts through distraction and mindfulness.”

Luckily, moon breathing is one of TikTok’s more accessible trends. And studies show that it really does work, so grab yourself a pillow and blanket, get comfy and follow these steps. 

1. Find a comfortable seated or lying position.
2. Bring your right hand close to your nose, keeping your elbow down. Inhale deeply through your nose, and count to four,  allowing your abdomen to expand.
3. Using your thumb, close your right nostril.
4. Then, exhale through your left nostril counting to six, contracting your abdomen.
5. Inhale through your left nostril.
6. Next, close your left nostril with your ring or pinky finger.
7. Exhale through the right nostril and inhale through your right nostril.
8. Using your thumb, close your right nostril. Exhale through your left nostril. Inhale through your left nostril.
9. You can also try alternating your breath between your nostrils – in through your left, out through your right, and vice versa, for around three minutes. 

It’s not advisable if you’re congested or stuffy. 

“Some people may try breathing through one nostril and find that they feel triggered to breathe more or it may result in a panicked, breathless or dizzy feeling after a few seconds or minutes,” warns Tarrant. “If this happens, you might wish to work on having optimal breathing habits during the day, gradually moving on to a night-time practice, or try another breathwork method.”

And even if it makes no difference to your sleep, moon breathing is a relaxing, calming end to your day, and we can’t ask for much more than that. 

Images: Getty