This Little Breathwork Device (That Looks Like a Sex Toy) Helps Me Fall Asleep Faster Than Ever

I’ve written extensively about my Sisyphean quest for the perfect sleep routine. I’ve tried nearly every tip, product and old wives’ tale in the book, and though I have had some major successes (recently with Loop’s new Dream earplugs), I’ve also tried my fair share of flops. Luckily, my experience with Moonbird, a handheld breathing coach, has been a huge boon to my sleep situation…among other facets of my life.

When I first received my Moonbird, I couldn’t unsee the fact that it looks quite similar to a vibrator (the soothing, sky blue color doesn’t help), but I digress. It’s a small device made with a medical-grade silicone skin that expands and contracts in your hand, providing a rhythm with which to breath in and out. Breathe in when the device expands and out when it contracts. After charging it fully (there’s a charging cable included), I downloaded the Moonbird app and got exploring. The app contains a treasure trove of guided breathwork exercises for stress, anxiety, sleep, general wellbeing and even kids. (Though Moonbuddy, a device that’s specifically made for kids—and so adorable I could scream—is available for preorder.) The app also has audio guides and other educational content and some pretty cool tracking features, including  real-time biofeedback and the ability to see the effects of breathwork on your heart rate (HR), which measures how many times your heart beats in a minute, and your heart rate variability (HRV), which measures the time between heartbeats.

Many of the guided sessions are in the two to three minute range, though some go up to 30 minutes. I’ve pretty exclusively used the exercises meant for sleep and anxiety, and can attest to their efficacy. Moonbird is so easy to use, and it feels like I’m doing something really good for my mental health even though it only takes a few minutes.

Let’s chat what kind of good. I’m no stranger to breathwork (using breath awareness and exercises to boost your physical, mental and spiritual health), and while I can anecdotally say that it helps with anxiety and difficulties falling asleep, the science backs it up too. One group of Danish researchers found that breathwork noticeably improved the mood of participants, while a study published in the Journal of Contemporary Psychotherapy suggested that it might be helpful in treating anxiety and depression. It’s particularly beneficial for sleep. Nicholas Pratley, a licensed Neuro-Linguistic Programming Therapist, Master Energy Practitioner and Breathwork Expert, told me for a previous story that breathwork can stimulate the vagus nerve—the longest cranial nerve in your body, which runs from your brain to your large intestine. “It helps your body switch back and forth between your sympathetic (flight/fight) response and your parasympathetic response (rest/digest),” he explained. “So, using the breath to stimulate the vagus creates an opportunity to rest better.” 

While I admit that $199 is a pretty penny to spend on a device that helps you breathe (don’t I already do that naturally?), in my experience, the guided breathwork exercises make the cost easy to justify—especially if you use it as consistently as I do. I can be pretty lazy when it comes to following through with breathwork routines (despite knowing how much they help me), so having a cute little tool that does most of the work for me has been a gamechanger in maintaining a regular practice.