Gary Brecka, a human performance expert, said in a post on X that if the brain is still buzzing before bed, the nervous system is not ready for sleep.

“If your brain is still buzzing before bed, your nervous system isn’t ready for sleep,” Brecka wrote. “Slow, nasal breathing for 3 minutes can flip the switch to rest mode.”

Research has shown that nasal breathing can stimulate the parasympathetic nervous system, which promotes relaxation and recovery. A 2018 review in Frontiers in Human Neuroscience found that slow, controlled breathing can significantly reduce heart rate and lower blood pressure, supporting the body’s transition into a restful state.

Brecka is a human biologist and co-founder of 10X Health System. He works with professional athletes, business leaders, and individuals seeking to optimize their physical and mental performance.