Sleep better with breathing
Why your head keeps spinning at night and how the 4-7-8 technique shifts you into recovery mode.
Read articleYou know the feeling: a song comes on and your shoulders drop a little by themselves. That is no coincidence. Music talks directly to your nervous system, and if you breathe while you listen, the two reinforce each other. In this article you will read why, and which music suits which moment.
Because your breathing adapts to the tempo you hear. For relaxation, music at around 60 to 80 beats per minute works, close to a resting heart rate. Choose instrumental music without lyrics, because language pulls your attention back into your head, and that is exactly what you are letting go of.
Everything that moves fast keeps you in active mode: a busy conversation, traffic, a phone that vibrates, a full diary. Your body reads that tempo and adapts. Your heart rate goes along with it, your breathing becomes higher and shorter, and your head stays alert. That is useful when something really needs doing, but most of us are switched on just a bit too much all day.
Music that slows down gives exactly the opposite signal. A slow, predictable rhythm tells your system there is no danger, that it can slow down. Your heart rate seeks out the calm of that rhythm, and your breathing follows almost by itself. You do not steer yourself to calm with willpower; you let the music set the tempo.
In breathwork the biggest challenge is usually not the technique, but your attention. As soon as you sit still, your head gets going: the lists, the question whether you are doing it right, the urge to stop. Music gives your attention something to rest on. Instead of fighting your thoughts, you let the sound carry you.
That way the music takes over part of the steering. All you have to do is breathe and feel. That is exactly why a session with the right background often goes deeper than the same exercise in silence, especially when you are just starting. The full explanation of how your breathing steers your nervous system is on the page about the method.
Not every session calls for the same music. Roughly, there are three moments when people breathe, and each moment has its own sound.
To land for a moment. A short pause in the middle of the day calls for something soft and short, something you can step into straight away without turning it into a ritual. Calm, instrumental music without big changes keeps you in the here and now.
To wind down. At the end of the day you want to take your system out of active mode. Then choose warm, slow sounds that suit a long out-breath. This is also the music that works well just before sleep, when your head is still on and your body is already ready to let go. Read more in sleep better with breathing.
To let your breath flow. In a more active session, or in the morning, the music can have more movement and energy. Your breath then goes deeper and fuller, and music with a somewhat stronger rhythm carries that energy along without bringing in the sharpness of the day.
A common mistake is turning the music up during an exercise with spoken cues. Then the voice and the music compete for your attention, and you lose exactly the calm you are looking for. The rule of thumb is simple: if you do a guided exercise with a voice talking you through the breathing, turn the music down or leave it out. If you breathe freely, without guidance, the music can take the lead.
I have put together four playlists that I breathe to myself, each for a different moment: a short one to begin with, a long one for a full session, a soft one for the evening and a more active one for when your breath can flow more. You will find them all together on the page music for your breathing session. Choose one that suits your moment and let the music carry you.
Music gets you started, but the real effect lies in repetition. Whoever breathes for a moment every day teaches their body that calm is always within reach. The playlist then becomes a signal: this is the moment to switch off. Want to build that daily habit without making it a chore? Then Ada sends you a short exercise via WhatsApp every day, tuned to how you are doing. Ada only speaks Dutch for now, but will be speaking English soon.
Yes. Your nervous system responds to tempo all day. Music that slows down gives the signal to relax: your heart rate seeks out the calm of the rhythm and your breathing follows by itself. What is more, music keeps your attention on your body rather than on your thoughts, which makes it easier to keep the exercise going.
Calm, instrumental music with a slow tempo works best, because your breathing follows the rhythm. For calming down and winding down, choose soft, warm sounds; for a more active session the music can have more movement and energy. Avoid songs with lots of lyrics or abrupt changes, as they pull your attention away.
With an exercise with spoken guidance, it is better to turn the music down or leave it out, so the voice and the music do not compete for your attention. If you breathe freely, without guidance, the music can take the lead and carry you through the exercise.
Why your head keeps spinning at night and how the 4-7-8 technique shifts you into recovery mode.
Read articleFour techniques that calm your nervous system within a minute, and when to use which.
Read articleFour playlists to breathe to, whenever you like. And if you want guided breathing in English, book a 1-on-1 session.
To the playlists