Breathwork Is Excellent — Just Not for 3 A.M. Wake-Ups
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Breathwork Is Excellent — Just Not for 3 A.M. Wake-Ups
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About this listen
Resources:
Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/
Subscribe for more evidence-based guides on sleep in midlife and beyond →
https://thelongevityvault.substack.com
Breathwork Is Excellent — Just Not for 3 A.M. Wake-Ups
When breathwork and stress-management techniques stop working after midlife, the issue isn’t your practice—it’s how your biology sustains calm through the night. This episode explains why signaling calm and sustaining calm are two different processes, and what happens when hormonal and metabolic support for that signal weakens with age or stress.
Key points:
* After 40, stress-buffering hormones like estrogen, progesterone, and testosterone decline, reducing resilience to late-night cortisol spikes.
* Breathwork activates the vagus nerve, but the strength of that response depends on hormonal balance and metabolic stability.
* Temperature and glucose fluctuations in the second half of the night often trigger wake-ups that relaxation alone can’t resolve.
Listen for:
How hormonal decline, vagal signaling, and metabolic shifts intersect to create the classic 3 A.M. wake-up—and what helps restore continuous sleep.
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