PRAISE for THE BREATHING CURE FOR BETTER SLEEP: 7 DAYS TO QUALITY SLEEP USING THE BUTEYKO METHOD by Patrick McKeown and Catherine Bane, Ph.D.

“After years of struggling with snoring and poor sleep quality, I discovered the transformative effects of breathing techniques and mouth taping. These practices didn’t just help me stop snoring; they significantly improved the quality of my sleep and overall well-being. By supporting natural nasal breathing, mouth taping has helped me feel more rested and energized each morning, and my stress levels have also balanced out. Today, I enjoy a more consistent, restful sleep that makes a real difference in my daily life, giving me greater focus, calm, and vitality.”

—Kamila, 46, Poland

“Mouth taping changed my life! I went from waking up tired (which left me fatigued for the whole day) with a dry mouth, waking up to use the loo in the night, and breathing heavily as I slept, to sleeping through the night without disruption and feeling well rested and refreshed each morning. If I ever forget to tape my mouth I notice it.”

—Jessica, 33, Australia

“I suffered from insomnia and apnea. Today, my sleep is restful, and my focus and energy are improved. I practice LSD [light, slow, and deep breathing] and breath holds before sleep. Slipping into sleep is much easier.”

—Anonymous

“Since childhood, I struggled with snoring. I had my adenoids removed, but it didn’t help because I was still sleeping with my mouth open. After completing the Buteyko course and taping my mouth at night, my sleep improved 100%. Occasionally, I still snore through my nose, but only when I sleep on my back, and it’s much quieter now. I used to wake up feeling unrested almost every day, and I often had nightmares. Today, I only experience nightmares when it’s too warm in the bedroom, and my breathing noticeably speeds up. The same thing happens if I have a very stuffy nose and wake up without a mouth tape; I can clearly feel a huge difference in how unrefreshed I feel. . . .Every day before bed, I habitually do breathing reduction [Breathe Light] exercises while reading, followed by a five-second breath-hold exercise right before falling asleep. Thanks to these exercises, I fall asleep very quickly and wake up feeling refreshed in the morning without needing an alarm to get up.”

—Anonymous

“I have struggled with waking up frequently and waking up earlier and earlier. Since this [Buteyko] training, my sleep has improved a ton! I can catch myself over-breathing, practice the soft breathing techniques, and calm down. It has been very effective and a big blessing.”

—Anonymous

PATRICK McKEOWN (GALWAY, IRELAND) is Director of Education and Training at Buteyko Clinic International, an organization dedicated to breathing re-education for health and the professional training of instructors worldwide. The clinic specializes in teaching the Buteyko Method, a science-based approach to functional breathing that supports the management of a wide range of conditions, including asthma, anxiety, panic attacks, snoring, and sleep apnea. 

He is also Director of Education and Training at Oxygen Advantage®, a performance-based breathing program that enhances mental and physical resilience, energy, focus, and athletic performance. His clients include world-class athletes, elite military personnel, and internationally renowned musicians, all seeking to unlock their full potential through breathing training.

To date, more than 13,000 health, wellness, and fitness professionals have trained in breathing re-education through the combined instructor programs of Buteyko Clinic International and Oxygen Advantage. In the world of breathing, these programs are recognized as market leaders in e-learning, with millions of people worldwide reading Patrick’s books and participating in online trainings. 

Patrick is the author of 11 books, including The Breathing Cure: Develop New Habits for a Healthier, Happier, and Longer Life, The Breathing Cure for Yoga: Apply Science Behind Ancient Wisdom for Health and Well-Being, and Mouth Breather—Shut Your Mouth: The Self-Help Book for Breathers. He has also written three Amazon category bestsellers, Close Your Mouth, Asthma-Free Naturally, and Anxiety Free: Stop Worrying, and Quiet Your Mind. His international bestseller, The Oxygen Advantage is widely regarded as a leading resource on breathing for athletic performance and is now available in 16 languages. 

Patrick’s work has been featured on CNN, BBC, TEDx, The New York Times, USA Today, The Times, Men’s Health, Women’s Health, Dr. Oz Magazine, Mercola, and Mind Body Green. 

He is also the inventor of several breathing tools, including MyoTape to support nasal breathing during sleep, the SportsMask to strengthen respiratory muscles and simulate altitude training, the Buteyko Belt to improve diaphragm awareness, and a nasal dilator to make nasal breathing easier during exercise.

When asked what he has learned most from over 20 years of teaching breathing, Patrick says simply:

“It got me out of my head. Doing so is the greatest gift available to everyone. Life becomes that bit softer—and you’re more likely to reach your full potential.”

The author lives & works in Galway, Ireland.

For more on how to BREATHE & SLEEP BETTER NOW:

OxygenAdvantage.com

ButeykoClinic.com

CATHERINE BANE, PH.D. (BELFAST, NORTHERN IRELAND, UK) has spent over 20 years working in public health and research. She holds a Ph.D. from Queen’s University, Belfast, and is a member of the British Psychological Society and the Division of Health Psychology. A lifelong good sleeper—aside from the early years of motherhood—she was floored by the unexpected sleep challenges that surfaced in her early forties. This personal experience, combined with her professional expertise, deepened her interest in sleep and its impact on well-being.

Once her forties arrived, the things Catherine had once juggled effortlessly felt overwhelming. Waking at 2 a.m. and lying awake for hours became her new reality. No matter what she tried—sleep hygiene, meditation, yoga, breathing exercises, supplements—nothing worked. Fatigue became a daily occurrence and crept into every aspect of her life, making even simple things feel insurmountable. She knew something had to change.

That change came unexpectedly when Catherine stumbled upon Patrick McKeown’s work while listening to a podcast. Intrigued by the Buteyko Breathing Method, she decided to give it a try. Unlike other techniques she had explored, this one felt different—it was science-backed, practical, and, most importantly, effective.

She began with Breathe Light by Relaxation, a guided audio practice on the Buteyko app. For the first time, practicing breathing exercises didn’t feel like another task on her endless to-do list. Instead, they became a welcome means to calm her busy mind and enhance her sleep. 

Eager to deepen her understanding, Catherine pursued further training, completing the Oxygen Advantage® Advanced Instructor Training with Patrick McKeown and psychotherapist Tom Herron in 2022. She felt the benefits of these exercises ripple throughout her life. Now, on the odd occasion when she does wake up at night, she has the tools to ease back into restful sleep effortlessly. 

Collaborating with Patrick McKeown, Catherine has contributed to several publications, including The Breathing Cure for Yoga (McKeown & Tzanis, 2025), Mouth Breather—Shut Your Mouth: The Self-Help Book for Breathers (McKeown & Dunne, 2024), and The Buteyko Method Psychophysiological Breath Training Manual (McKeown, Romagnoli, Bye, Herron & Bane).

Catherine also remains actively involved in health research. She holds an Evidence Synthesis Ireland Evidence Review Fellowship funded by the HSC R&D Division of the Public Health Agency and is collaborating with Warwick University on an evidence review of health screening.

Through both personal experience and professional expertise, Catherine is dedicated to helping others reclaim their sleep, health, and well-being.

Dr Bane lives & works in Belfast, Northern Ireland, United Kingdom.

https://buteykoclinic.com/pages/instructor-profile/catherine-bane

TABLE OF CONTENTS to THE BREATHING CURE FOR BETTER SLEEP: 7 DAYS TO QUALITY SLEEP USING THE BUTEYKO METHOD by Patrick McKeown and Catherine Bane, Ph.D.

Introduction 

My Story

Discovering Nasal Breathing and Dr. Buteyko

Breathing and Sleep: The Overlooked Connection

SECTION 1 AN OVERVIEW OF SLEEP AND BREATHING

Chapter 1: Breathing and Sleep—How Daytime Habits Affect Nighttime Rest 

• Understanding the Role of CO2  and Your Sensitivity to It
• The Buteyko Method: How Changing Your Breathing Can Change Your Sleep
• Buteyko Exercises for Adults
• Daily Practice Program: A Simple Path to Better Breathing and Sleep
• Buteyko Exercises for Children and Adolescents

Chapter 2: Understanding and Assessing Your Sleep

• Sleep Stages
• Optimizing Your Sleep: The Importance of Quality, Quantity, and A Regular Sleep Schedule
• Assessing Your Sleep

Chapter 3: The Evolution of Sleep and Breathing

• How Did Our Ancestors Sleep?
• So, What Does This Mean for You?

Chapter 4: Sleep—The Foundation of Health and Well-Being

• The Benefits of Sleep
• Consequences of Sleep Disruption and Sleep Disorders

Chapter 5: Breathing for Better Sleep

• Breathing and Sleep: An Intricate Connection
• What is Dysfunctional Breathing?
• The Foundation of Healthy Breathing
• Breathing and Sleep Disorders

Chapter 6: What Determines When and How Well We Sleep?

• How Your Body, Lifestyle, and Breathing Shape Your Rest
• Circadian Rhythms and Sleep Drive

Chapter 7: Breathing to Balance Stress, Mental Health, and Modern-Day Living

• Modern-Day Culture and Technology
• The Autonomic Nervous System

Chapter 8: A Personal Reflection on Managing an Overstimulated Mind

• The Education of the Future

SECTION 2 ADULT SLEEP

Chapter 9: How Gender and Age Shape Your Rest

• Men’s Sleep
• Women’s Sleep: The Forgotten Gender
• Looking Ahead: Managing Sleep

Chapter 10: An Overview of Adult Sleep Disorders

• Common Sleep Disorders

Chapter 10A: Insomnia—Hidden Drivers and Effective Solutions

• Addressing Insomnia

Chapter 10B: Sleep-Disordered Breathing and Snoring

• Airway Resistance
• Snoring—A Warning Sign
• The Wild West and Snoring: A Cautionary Tale
• Addressing Snoring

Chapter 10C: Upper Airway Resistance Syndrome—The Overlooked Sleep Struggle

• Addressing UARS

Chapter 10D: Understanding and Managing Sleep Apnea

• How Common is OSA?
• Diagnosis
• Addressing Sleep Apnea

SECTION 3 CHILDREN’S AND YOUNG PEOPLE’S SLEEP

Chapter 11: Causes and Consequences of Poor Sleep for Children and Adolescents

• How Much Sleep Do Children Need?
• Consequences of Poor Sleep for Children and Teens

Chapter 12: Understanding and Managing Sleep Disorders in Children and Adolescents

• Common Sleep Disorders
• Assessing Sleep Patterns in Children: What Do Parents Need to Look For?

Chapter 13: Conclusion

• The Breath of Better Sleep—for Every Age
• A Simple, Lifelong Practice
• A Breath-Based Revolution

APPENDICES

• Appendix A: Resources for Better Sleep and Breathing
• Appendix B: Organizations Dedicated to Airway, Sleep, and Breathing
• Appendix C: No Profession Can Go It Alone

References

Acknowledgments

About the Authors