Are you one of the 70 million Americans struggling with restless nights? Are you waking up exhausted, as though sleep never even happened? According to breathwork expert Bryan Mirabella, how you breathe—and how your brain and body communicate during sleep—might just be the missing piece.
On March 29, Sage + Sound, in honor of Sleep Month, is hosting BREATHE BETTER, SLEEP DEEPER, a workshop that goes beyond traditional sleep remedies to target the root cause of the problem: brainstem breathing and cranial nerve activation. Ahead of the event, we sat down with Bryan to learn more about his approach and why rewiring your breath can transform the way you sleep.
Sage + Sound: Breathwork is often associated with stress relief or meditation. How does it connect to sleep?
Bryan Mirabella: Most people don’t realize that how they breathe during the day directly impacts their sleep ability. Sleep disorders aren’t just about relaxation—they’re about neurological function. The brainstem regulates breathing patterns and sleep cycles, so if your breath is off, your sleep is off. That’s why this workshop isn’t just about deep breathing—it’s about training the nervous system to restore natural sleep rhythms at the source.
Your background is fascinating—you went from being an athlete with chronic back issues to a breathwork expert. What was the turning point?
At 42, I was a broken-down athlete with two herniated discs and nothing Western medicine offered was helping me heal. I started studying fascia, movement therapy, an, ultimately, breathwork, which changed everything. I realized that most of us are breathing all wrong, and that’s what keeps us stuck in stress, pain, and poor sleep. Once I retrained my breath, my body followed.
Your upcoming workshop introduces a method most people haven’t heard of—brainstem breathing. What makes it different?
A lot of breathwork focuses on exercises in the moment, but this method trains your brain to breathe differently, even when you’re asleep. It’s based on activating cranial nerves, which control everything from airway function to sleep regulation. If you can correct these underlying mechanisms, you’re not just breathing better—you’re resetting your entire nervous system for deeper, more restorative sleep.
What’s one simple habit people can adopt today to improve their sleep?
Nasal breathing. Always. Mouth breathing disrupts sleep patterns, reduces oxygen intake, and stresses the body. If you wake up with a dry mouth, you’re probably breathing through your mouth all night—and that’s something we’ll correct in the workshop.
Who is this workshop for?
Anyone who struggles with falling asleep, staying asleep, or waking up feeling groggy—but also people dealing with chronic fatigue, low energy, or even nasal congestion. If you’ve tried melatonin, sleep hacks, or apps that haven’t worked, this is for you.
If you’re ready to stop struggling with sleep and start rewiring your body’s natural rest and recovery system, join us at Sage + Sound on March 29 for this game-changing breathwork experience.