Sleep, Hormones & Breathing: Why Buteyko Can Help Insomnia in Men and Women

By Carol, Carol Pain Relief Therapy — Middleton & Manchester area

Short version: Insomnia is common and it often looks different for men and women. Stress, menstrual cycles, perimenopause/menopause, pain conditions (like fibromyalgia), and breathing habits all play a part. Training yourself to breathe calmly through the nose (the Buteyko Method) helps settle the nervous system so your body can actually rest.

Why we can’t sleep: the “hyper-arousal” loop

Insomnia isn’t just “not tired”. In many people, the brain and body sit in a hyper-aroused state — alert, wired, and scanning for danger — when they should be in rest-and-digest mode. Fast, upper-chest, mouth breathing can keep that alert state switched on. Slower, lighter nasal breathing signals safety, helps balance the autonomic nervous system, and supports deeper, steadier sleep.

How insomnia can differ for women

• Menstrual cycle: Hormonal shifts across the month can change body temperature, pain sensitivity and mood — all of which affect sleep. PMS can bring light, broken sleep.

• Perimenopause & menopause: Hot flushes, night sweats, anxiety and palpitations are common sleep disrupters. Calmer nasal breathing can help the body cool and settle.

• Pain & conditions like fibromyalgia: Widespread pain and a sensitive nervous system make it hard to drop into deep sleep. Gentle breath work is one tool (alongside your GP’s advice) to lower the “threat” signal in the body.

  
  

How insomnia can differ for men

• Obstructive sleep apnoea (OSA): Snoring and airway narrowing fragment sleep and raise stress hormones. Many men with untreated OSA feel unrefreshed even after “sleeping”.

• Morning erections & sleep quality: Most healthy men have several erections during REM sleep. If morning erections become noticeably less frequent over time, it can reflect poor sleep or an underlying health issue (not just breathing). Please speak to your GP — especially if it’s persistent, or you also snore, wake choking, or feel very sleepy in the day. Breath training that supports nasal breathing may help overall sleep quality, but medical checks come first.

  
  

Why the Buteyko Method?

Buteyko teaches you to:

1. Breathe through the nose (day & night) — warming, filtering and humidifying air.

2. Slow and soften the breath — less upper-chest “over-breathing”, more diaphragmatic ease.

3. Relax between breaths — which helps down-shift the nervous system.

With practice, many people notice: calmer mind, fewer night-time wake-ups, less snoring/mouth breathing, steadier energy, and improved stress tolerance. (Buteyko is a skills-based training, not a quick fix.)

Quick guided practice (5 minutes)

Important: Keep it gentle. No big breaths. Stop if you feel dizzy, breathless or uncomfortable.

1. Posture: Sit upright on a chair. Feet on the floor. Shoulders soft.

2. Nose only: Lips together, tongue resting on the roof of the mouth.

3. Soften the breath: Imagine your nose is slightly blocked. Let your breath be quieter and smaller than usual for 2–3 minutes. Minimal movement in the upper chest; feel the lower ribs expand softly.

4. Mini-pauses: At the end of a normal, gentle exhale, pause for 2–5 seconds (comfortable) before the next inhale. Continue for 2 minutes.

5. Return to easy nasal breathing for a minute. Notice if your mind/body feel a shade calmer.

Practise 1–2 times daily. Consistency beats intensity.

Who shouldn’t do breath-holds or needs extra caution

Do not perform breath-holds (including the Control Pause below) if any of the following apply, unless cleared by your clinician and supervised by a qualified practitioner:

• Very high or uncontrolled blood pressure; recent heart problems (last 3 months); known arterial aneurysm.

• Severe respiratory distress, recent chest infection/fever, or you feel unwell.

• Sickle cell disease, significant kidney disease, a known brain tumour, or uncontrolled hyperthyroidism.

• History of fainting/syncope, epilepsy, or you are pregnant.

• After alcohol, while driving, in water, or during any activity where light-headedness is unsafe.

If in doubt, skip the breath-holds and simply practise quiet nasal breathing.

Try this: the Control Pause (CP)

The CP is a simple way to check how comfortable your body is with a light level of carbon dioxide — often called “air hunger”. It should feel easy–moderate, not a max test.

Step-by-step

1. Sit tall, breathe gently through your nose for 1 minute.

2. After a normal exhale (don’t blow the air out), pinch your nose and start a timer.

3. Hold only until you feel the first definite desire to breathe (the first swallow, tummy/neck movement, or a stronger urge).

4. Release your nose and breathe in through your nose, calm and quiet. Note the seconds.

5. Rest and breathe normally for 1 minute. You can repeat 2–3 times and record your best comfortable time.

How to read your CP (rough guide):

• < 10 seconds: Very sensitive to air hunger; keep practice very gentle and frequent.

• 10–20 seconds: Improving; focus on easy nasal breathing all day and at night.

• 20–40 seconds: Good progress; continue daily practice.

• 40+ seconds: Excellent comfort at rest.

This is a training snapshot, not a diagnosis. Numbers naturally vary with stress, illness, meals, caffeine and sleep.

Common questions

Do I have to tape my mouth at night? Not necessarily. Start by training nasal breathing in the day, and optimise nose hygiene (saline rinse if needed). If you trial mouth-taping, use skin-safe tape, a small “X” strip and only if nasal breathing is clear and you feel safe. Never with vomiting risks, alcohol, or severe nasal blockage. Stop if you feel panicky.

How soon will I sleep better? Most people notice small shifts (quieter mind, fewer wake-ups) within weeks of consistent practice, and further improvements as habits stick. Combine with good sleep routines: regular times, low evening light, cooler room, and device limits.

Is there a video I can watch? There’s a BBC ‘QED’ documentary about Buteyko on YouTube if you’d like background. It’s dated, but interesting.

A gentle reminder about erections & sleep

Erections typically occur several times a night during REM sleep. If you or a partner notice ongoing changes (fewer morning erections, lower libido, or new erectile difficulties), please see your GP. Poor sleep, stress, some medications, and conditions like sleep apnoea, diabetes and heart disease can all play a role. Breath training supports general sleep quality but does not replace medical assessment.

Ready to try properly?

I offer Buteyko breath training and practical sleep-support coaching:

• Middleton & Manchester area (in-person)

• Online sessions available

Book: 07715 920 000 SERVICES

• carol@carolpainrelieftherapy.co.uk 

• www.carolpainrelieftherapy.co.uk

👉 Tell me how you got on: Comment with your Control Pause time and any changes you notice over the next 1–2 weeks (energy, mood, wake-ups, snoring, hot flushes, pain, etc.). I’d love to hear your results.

Safety & disclaimer

This blog is educational only and not medical advice. If you have ongoing sleep problems, loud snoring, breathing pauses in sleep, chest pain, fainting, new headaches, or any other worrying symptoms, seek medical care. If you’re pregnant or have a medical condition, speak with your clinician before starting breath training.