You shouldn't feel exhausted when you wake up. Work with me to build better sleep so you won't. Sleep coaching that addresses one of the root causes of poor sleep: breathing.
Why sleep stays broken
For a significant proportion of people with chronic poor sleep, the root cause is dysfunctional breathing. This is especially true for women going through perimenopause or who are postmenopause due to fundamental changes in their hormone levels that negatively impact the respiratory system. People with sleep apnea may also have dysfunctional breathing that makes the condition worse.
Mouth breathing during sleep reduces oxygen delivery, inhibits the production of nitric oxide, triggers micro-arousals that fragment sleep architecture, and keeps the nervous system in a low-level stress state through the night. This stops you from reaching the deep restorative phases of sleep that leave you feeling genuinely rested.
The US military's Combat and Operational Stress Code tracks sleep quality as a direct proxy for stress levels. The research is clear: poor sleep is both a cause and a symptom of an overloaded nervous system. Fixing the breathing fixes the sleep. Fixing the sleep fixes almost everything else.
Stress and sleep
Adapted from the military's Combat and Operational Stress Code, these zones reflect the relationship between nervous system load and sleep quality.
Restful, restorative sleep. Waking refreshed. Nervous system in good shape.
Some sleep issues. Light snoring possible. Stress accumulating.
Persistent sleep problems, snoring, mouth breathing at night, and frequent waking.
Insomnia, sleep apnea, constant fatigue. The nervous system under serious load.
If you're in yellow, orange, or red, breathwork will almost certainly be beneficial, and for many people, functional breathing changes can produce rapid, meaningful sleep improvements.
If you are in orange or red you should talk to your GP as supplements such as magnesium L-threonate can help improve sleep. Your GP can also advise whether you need psychological support using medication or therapy.
Common questions
Is this suitable for sleep apnea?
Breathwork can complement treatment for mild to moderate sleep apnea, but it's not a replacement for medical assessment. If you suspect sleep apnea, please see your GP first. A sleep study is required for a formal diagnosis. For confirmed mild apnea, functional breathing training can reduce severity significantly.
What's mouth taping and is it safe?
Mouth taping involves placing a small piece of skin-safe tape around (not over!) the lips during sleep to encourage nasal breathing. Used correctly, it's safe for most people. I cover it in detail in individual sessions, including who should and shouldn't use it, which tape to use, and what to expect on the first few nights.
How quickly will my sleep improve?
Many clients notice improvement within the first week of implementing the pre-sleep breathing protocol. Structural sleep improvements, including deeper sleep, less waking, and better morning energy, typically emerge over three to four weeks of consistent practice. Some clients see changes faster, particularly once they start nasal breathing during sleep.
Can I combine this with sleep medication?
Yes. Breathwork coaching is not a medical intervention and doesn't interfere with medication. Many of my clients are working toward reducing sleep medication over time. Everyone is different. It's a decision best made with your GP, not something I direct. My role is to give you the tools to develop functional breathing patterns; your doctor manages the medical side.
I've tried sleep hygiene advice, and it hasn't worked. Why would this be different?
Sleep hygiene, including consistent bedtimes, no screens, and a dark room, often only addresses the environment and habits around sleep. These are all powerful tools but don't touch the physiological state you bring to bed with you. If your nervous system is running hot from stress and your breathing is dysregulated, bedroom optimisation isn't enough to produce deep restorative sleep. Breathwork addresses the underlying physiology, which is why it supports restorative sleep.
Can breathwork help with waking at 3am?
Yes, this is one of the most common things people come to me with. Waking between 2am and 4am is a classic sign of elevated cortisol. Your stress system is activating during what should be deep recovery sleep. Improving CO₂ tolerance through consistent nasal breathing practice reduces the micro-arousals that cause this waking. Most clients who present with early waking notice meaningful improvement within two to three weeks of implementing the pre-sleep breathing protocols.
If poor sleep is the biggest problem right now, this is where to start. Everything else improves when the sleep does.
Sleep coaching sessions are NZD $120
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