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Sleep Support Hub
Free Tools to Help You Sleep Better, Breathe Easier, and Wake Rested.
Welcome to the Sleep Support Hub - your companion to The Breathing Cure for Better Sleep by internationally renowned breathing and sleep expert, Patrick McKeown. If you haven’t read the book yet, you can pick up the US edition [here] and the European edition [here].
1. Guided Audio Library for Sleep and Deep Rest
Support to help you fall asleep, return to sleep, or rest during the day.
These calming, breath-led audio recordings use nasal breathing, body awareness, and quiet hypnotic suggestion to soothe the nervous system and promote deep rest.
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How to Use the Audios:
- Download to your mobile phone for offline listening (ideal apps: Voice Memos, VLC, or your podcast app)
- During sleep, it’s best to keep your phone on flight mode. And if you do wake during the night, simply pop in your headphones and play the guided audio - it’s there to gently lead you back to rest
- Keep your phone volume low and screen dimmed to support a soft return to rest
2. Free Sleep Clinic with Patrick McKeown
Access a FREE two-hour pre-recorded sleep clinic with Patrick McKeown. In this in-depth session, Patrick explains the root causes of common sleep challenges - including insomnia, snoring, Upper Airway Resistance Syndrome, and obstructive sleep apnea - and shares practical, science-backed techniques to help you address them naturally.
Learn how simple changes in your breathing can lead to deeper, more restful sleep.
3. Test Your Breathing with the Control Pause (CP)
The Control Pause (CP) or BOLT Score is a simple way to assess your breathing, based on your body’s sensitivity to carbon dioxide. A low score is often linked with over-breathing, nighttime arousals, fatigue, and light, unrefreshing sleep.
🕑 Takes under 2 minutes
✅ No equipment needed
📈 A great tool for tracking progress with the Buteyko Method
Follow the instructions in the video below to take your Control Pause:
4. MyoTape: Gentle Support for Nasal Breathing During Sleep
Waking up with a dry mouth is a common sign of mouth breathing during sleep - a habit that can reduce sleep quality and oxygen delivery.
MyoTape is a soft, stretchy tape worn around the lips (not over them), designed to gently encourage nasal breathing throughout the night for healthier, more restful sleep. It is suitable for adults and kids aged 5 and older.
Benefits of MyoTape
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Improves Sleep Quality
- Encourages deeper, more restorative sleep
- Reduces nighttime wakening caused by mouth breathing
- Allows for mouth puffing - essential for obstructive sleep apnea sufferers
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Reduces Snoring and Sleep Apnea Symptoms
- Helps prevent airway narrowing and collapse by maintaining optimal tongue and jaw position
- Can reduce the severity of snoring, obstructive sleep apnea, and Upper Airway Resistance Syndrome
- Enhances the effectiveness of sleep devices like CPAP and oral appliances by correcting dysfunctional breathing patterns
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Safest Mouth Tape for Sleeping
- Unique patented design does not
cover the mouth - Opening allows for mouth puffing
- Designed by world renowned
breathing expert Patrick McKeown
- Unique patented design does not
How to Use MyoTape Mouth Tapes?
Use discount code MYO10 at checkout to receive a 10% discount
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5. Free Breathing Program for Children & Teens
Improve sleep, focus, and emotional balance through better breathing
This free guided video program, featuring Patrick and his young daughter Lauren McKeown, introduces safe and gentle breathing exercises to help children and teenagers reduce anxiety, improve focus, sleep more soundly, and calmly return to sleep if they wake during the night.
6. References from The Breathing Cure for Better Sleep
Explore the science behind the methods
Every chapter of The Breathing Cure for Better Sleep is supported by peer-reviewed research. This section includes full references, organized for easy access.
7. Sleep Education Articles (Highly Recommended)
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Is It ADD/ADHD or Poor Sleep?Is It ADD/ADHD or Poor Sleep?
How Sleep Quality Affects Attention and Behavior in Kids (and What You Can Do About It) If your child struggles with focus, restlessness, or emotional ups and downs, an attention...
Patrick McKeown
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Why Nasal Breathing Is Crucial for Children’s SleepWhy Nasal Breathing Is Crucial for Children’s Sleep
Did you know that something as simple as how your child breathes while they sleep can affect their brain, their mood, and even their behavior? Nasal breathing (breathing through the nose,...
Patrick McKeown
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Why Deep Sleep Is Vital for Children's Brain Development
Why Deep Sleep Is Vital for Children's Brain Development
When your child is sleeping deeply, their brain is doing some of its most important work. Deep sleep isn’t just about rest—it’s a critical part of a child’s healthy growth...
Patrick McKeown
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Why Carbon Dioxide Helps You Sleep BetterWhy Carbon Dioxide Helps You Sleep Better
There's a key player in helping you enjoy a restful night’s sleep that’s often overlooked: carbon dioxide (CO₂). And here’s the surprising truth: you need a healthy amount of CO₂ in...
Patrick McKeown
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Air Hunger and Why It’s A Sign of ProgressAir Hunger and Why It’s A Sign of Progress
What Is Air Hunger and Why Does It Happen? Air hunger is the slightly uncomfortable feeling that you need to take a breath, even when you're actually getting enough oxygen....
Patrick McKeown
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Understanding Upper Airway Resistance Syndrome (UARS)Understanding Upper Airway Resistance Syndrome (UARS)
Do you wake up feeling tired, even after a full night's sleep? Perhaps you have seen your physician, but have been told you don’t have sleep apnea. You...
Patrick McKeown
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Breathe to Calm Your Nervous System Before Bed
Breathe to Calm Your Nervous System Before Bed
Fed up with lying awake, staring at the ceiling? Tossing and turning or lying awake at night is more common than you might think. Around one in three adults reports...
Patrick McKeown
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A Guide to Mouth Taping: Do’s, Don’ts, and Benefits for Sleep and BreathingA Guide to Mouth Taping: Do’s, Don’ts, and Benefits for Sleep and Breathing
If you’ve been exploring ways to improve your sleep, reduce snoring, or support nasal breathing, you may have come across mouth taping. It’s a simple practice that’s gaining popularity for good...
Patrick McKeown
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Clear Your Nose Before Bed: Easy Nasal Decongestion Exercises for Better Sleep
Clear Your Nose Before Bed: Easy Nasal Decongestion Exercises for Better Sleep
If you struggle with a blocked nose at night, it can seriously impact your sleep. A few simple exercises before bed can help you breathe better, sleep deeper, and wake...
Patrick McKeown
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Mandibular Advancement Devices & Mouth Breathing: What to Know for Better Sleep Apnea ReliefMandibular Advancement Devices & Mouth Breathing: What to Know for Better Sleep Apnea Relief
Many people who struggle to use a continuous positive airway pressure (CPAP) machine turn to using a mandibular advancement device (MAD). A MAD is a small, custom-made mouthpiece that looks...
Patrick McKeown
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Blocked Nose with CPAP? Here’s How to Breathe Easy Again
Blocked Nose with CPAP? Here’s How to Breathe Easy Again
Many people who use a Continuous Positive Airway Pressure (CPAP) machine for sleep apnea deal with a blocked or stuffy nose, making it harder to breathe comfortably. Nasal congestion is one...
Patrick McKeown
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Why Breathing Through Your Nose During Sleep Is Essential
Why Breathing Through Your Nose During Sleep Is Essential
Discover the life-changing power of nasal breathing for deep, restful sleep. If you wake up tired, with a dry mouth, or hear complaints about your snoring, your breathing may be...
Patrick McKeown
8. Quick Tips for Better Sleep:
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Breathe through your nose (day and night)
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Use MyoTape to prevent mouth breathing at night
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Keep your bedroom cool, especially during menopause
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Dim lights 60–90 mins before sleep
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Avoid caffeine at least 8 hours before bedtime
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Limit alcohol intake in the hours before bed
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Get morning light for 5–10 minutes, within
1 hour of waking -
Unplug from screens before bed
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Avoid the news or other stressful online content before bedtime
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Stick to consistent sleep and wake times, even at weekends
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Practice Breathe Light for 10 minutes before bed
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Slow your exhale to calm the nervous system
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Listen to one of the guided audios for sleep and deep rest
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Try Rest and Reset (NSDR) if you’re tired but can’t nap during the day
For more on how to improve your CP score and restore functional breathing to transform your sleep and overall wellbeing, check out our website, social media, podcast, and YouTube channels:
Special thanks to psychotherapist and Buteyko Clinic friend Tom Herron for his thoughtful guidance on the wording of our guided audios - for insomnia, easier sleep onset, and teenage support.
