Jannine MacKinnon
Sleep is a foundational pillar of mental and physical health. Yet for many people, a good night’s rest feels out of reach—disrupted by stress, anxiety, or patterns that are difficult to change.
The good news? With the right support, better sleep is possible. And often, it starts with a two-part approach: Cognitive Behavioral Therapy for Insomnia (CBT-I) and Breathing Retraining.
While these may seem like separate methods, they are deeply interconnected—and when combined, they can create powerful, lasting change.
What Is CBT-I?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based approach designed to address the mental and behavioral patterns that contribute to chronic sleep issues. It helps individuals:
- Reframe unhelpful thoughts about sleep
- Break the cycle of sleep anxiety and conditioned arousal
- Establish more supportive nighttime routines and rhythms
CBT-I is considered a first-line treatment for chronic insomnia, and for good reason—it helps untangle the mental patterns that keep the nervous system alert and the mind racing.
But there’s often a missing piece: the breath!
Why Breathing Patterns Matter for Sleep
One commonly overlooked contributor to sleep disturbance is dysfunctional breathing. This includes erratic, overly effortful or chest breathing patterns—often developed in response to stress, trauma, or chronic anxiety.
When breathing becomes dysregulated, it can:
- Activate the sympathetic nervous system (fight-or-flight)
- Disrupt CO₂ balance in the body
- Reinforce the very hyperarousal CBT-I is meant to calm
Even if someone has implemented healthy bedtime routines, their body may still be physiologically stuck in a stress state—making it harder to fall asleep, stay asleep, or wake feeling rested.
How CBT-I and Breath Retraining Work Together
Breath retraining addresses the physiological side of the sleep equation. When paired with CBT-I, it supports the body in returning to a rest-and-digest state—so the mind and body are working together, not against each other.
Here’s how they complement each other:
- CBT-I works on thought patterns, behaviors, and sleep anxiety
- Breath retraining restores proper breathing mechanics and CO₂ balance
- Together, they calm the nervous system and support healthy sleep onset and maintenance
Breath retraining also empowers individuals with real-time tools they can use during the night—whether they’re having trouble falling asleep, waking frequently, or feeling anxious in bed.
A Truly Integrative Approach
Lasting sleep improvements often require more than one tool. By integrating breath retraining with CBT-I strategies, clients are supported on both levels: mental and physical.
This approach not only addresses symptoms, but helps resolve the underlying patterns that keep sleep disrupted in the first place.
If you’re struggling with chronic sleep issues and are curious whether your breathing may be playing a role, I invite you to book a complimentary consultation. Together, we can explore what’s going on and identify supportive next steps.
