Tom Rowland | Breathing Techniques for Better Sleep | Tom Rowland Podcast Ep. 72

Tom Rowland, host of the Tom Rowland Podcast, TV host of Saltwater Experience, CrossFit enthusiast, and avid fisherman, covers down regulation breathing techniques for better sleep in this episode. This is part four of his breathing series, building on work he's done with the Wim Hof method since October 2015 and XPT breathing classes. If you've ever laid your head down at night only to have your mind race and your adrenaline ramp up, Tom reveals a specific technique that activates your parasympathetic nervous system to calm you down. He also explains how these techniques work for anxiety on airplanes, before sales presentations, and even to help fishermen and hunters make better casts and shots.

The Problem with High-Stress Sleep

Tom Rowland explains that many people, especially those in high-stress jobs, have significant difficulty falling asleep. The pattern is familiar: you're exhausted, you lay your head down, and suddenly your mind starts going crazy. Instead of winding down, your adrenaline actually starts to ramp up. This physiological response is common but counterproductive when you're trying to rest. Tom has been working with breathing techniques since October 2015 when he started the Wim Hof method, and he's taken additional training through XPT's online breathing classes. In this fourth part of his breathing series, he addresses this specific problem with a targeted solution that works with your body's natural systems.

The Five-Seven Breathing Pattern

The core of Tom's down regulation technique is deceptively simple but remarkably effective. He breaks down the exact breathing pattern: breathe through your nose with a five second inhale followed by at least a seven second exhale. But why these specific numbers? Tom explains the physiological mechanism behind this pattern and how it activates your parasympathetic nervous system to calm you down. The key is in the ratio and the nasal breathing component. Many people try to control their sleep anxiety but don't understand the nervous system switches they need to flip. Tom walks through exactly how this breathing pattern creates the physiological shift from a racing mind to a calm state ready for sleep.

Beyond Sleep: Applications for Anxiety and Performance

Tom doesn't stop at sleep applications. He reveals how these down regulation techniques work in multiple high-stress situations throughout your day. He covers using this breathing method for anxiety on airplanes, before taking tests, and before sales presentations. But there's a specific application that's particularly relevant for his audience: Tom explains how fishermen and hunters can use these techniques to make better casts and shots. When your adrenaline is spiking at the exact moment you need steady hands and clear focus, knowing how to activate your parasympathetic nervous system becomes a practical performance tool. The connection between breath control and physical performance goes deeper than most people realize.

Building on the Breathing Series

This episode represents part four of Tom's ongoing breathing series on the podcast. Since starting the Wim Hof method in October 2015, Tom has been exploring various breathing techniques and their practical applications. He's taken his education further through XPT's online breathing classes, deepening his understanding of how breath work affects performance, recovery, and daily life. In this installment, he focuses specifically on down regulation—the counterpoint to the activation techniques he's covered in previous episodes. Whether you're dealing with sleep issues, performance anxiety, or just want more control over your physiological state, Tom breaks down how to use your breath as a tool to shift your nervous system on demand.

Final Thoughts from Tom

I've been working with breathing techniques since I started the Wim Hof method back in October 2015, and what I've learned through that journey and through the XPT classes has genuinely changed how I approach stress, sleep, and performance. This down regulation technique is something I use regularly, and it works.

The five second inhale, seven second exhale pattern through your nose might sound too simple to be effective, but that's exactly why it works so well. You can do it anywhere—in bed when you can't sleep, on a plane when anxiety hits, or right before you need to make that critical cast or shot. It's about understanding how to flip the switches in your nervous system.

This is part four of the breathing series, and I'm breaking down the practical applications that make a real difference in daily life. Whether you're dealing with sleep issues, performance anxiety, or you just want more control over your physiological state, these techniques work. Give this episode a listen and put the technique into practice tonight.