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How to Breathe Better: Key points from 'Breath' by James Nestor
Breathing is something we do 25,000 times a day, yet most of us do it wrong. In Breath: The New Science of a Lost Art, James Nestor reveals how modern habits have sabotaged our ability to breathe efficiently, affecting our health, longevity, and even the shape of our faces.
The good news? You can retrain your breath to boost your health and performance. Here are some of our favourite lessons from the book that explain what you can do to breathe better and thus live better too.
Humans Have Devolved
Nestor explains that humans have "devolved" when it comes to breathing. When we learned to cook food, our jaws grew weaker, our faces became narrower, and our airways shrank. Cooked food provided more calories, allowing our brains to grow faster than our skulls could expand, crowding out the airways. This structural shift made nasal breathing more difficult and led to widespread mouth breathing.
Unfortunately, mouth breathing creates a whole range of problems, from snoring and sleep apnea to poor oxygen efficiency and even changes in facial structure.
Why You Should Breathe Through Your Nose
Nasal breathing is the way nature intended because it filters and humidifies the air. It also allows for more oxygen efficiency, allowing your lungs to extract up to 20% more oxygen than mouth breathing. Nose breathing also slows Down the Breath, which we go further into below.
Mouth Breathing Comes with all sorts of health risks
Nestor conducted an experiment where he blocked his nose for 10 days, breathing solely through his mouth. The results? Increased snoring, mild sleep apnea, elevated blood pressure, and reduced heart rate variability - all signs of heightened stress and reduced resilience.
Good News: Your Nose is Adaptable
The muscles in your nose are adaptable. The more you breathe through your nose, the easier it becomes. Try it during your workouts and feel it get easier!
Lung Capacity: The #1 Marker for Longevity
Nestor highlights a study of 5,000 subjects showing that lung capacity - not genetics or diet - is the strongest predictor of longevity. Larger lungs are more efficient and healthier, helping you live longer. Unfortunately, lung capacity starts to decline from age 35.
How to Improve Lung Capacity:
-
Maintain good posture.
- Exercise regularly.
- Practice yoga.
- Focus on calm, controlled, rhythmic breaths.
- Fully inflate and deflate your lungs.
We Are Breathing Too Much
Chronic stress, poor diet, bad posture, and lack of exercise cause us to breathe too much, which lowers our CO₂ tolerance.
Why We Need CO₂:
-
Bohr Effect: Hemoglobin releases oxygen more efficiently in the presence of CO₂.
- Vasodilation: CO₂ helps widen blood vessels, improving circulation.
We can, therefore, slow down our everyday breathing by increasing our CO₂ Tolerance:
-
Practice conscious breath-holding to train your body to tolerate higher CO₂.
- Practice shorter inhales and longer exhales. A great technique we recommend is ‘Breathing Light’ by Patrick McKeown
The Power of 5.5-Second Breaths
Nestor recommends a breathing rate of 5.5 seconds in and 5.5 seconds out (about 5-6 breaths per minute). This rhythm:
- Maximizes oxygen efficiency.
- Calms the nervous system.
- Aligns with ancient practices like Christian prayers, Buddhist chants, and Islamic Dhikr.
How to Start:
-
Practice slow, nasal breathing with a 5.5-second inhale and exhale.
- Aim for 5-10 minutes daily.
Key Actions You Can Take Today
-
Breathe through your nose - always.
-
Slow down your breath. Practice 5.5-second inhales and exhales
-
Incorporate breath hold practice or light breathing before bed This trains you CO₂ tolerance and calms you down for a better night sleep.
- Improve posture and move more. Strong posture supports better breathing.
By making these adjustments, you can transform how you breathe and how you live!
Breathing is something we do 25,000 times a day, yet most of us do it wrong. In Breath: The New Science of a Lost Art, James Nestor reveals how modern habits have sabotaged our ability to breathe efficiently, affecting our health, longevity, and even the shape of our faces.
The good news? You can retrain your breath to boost your health and performance. Here are some of our favourite lessons from the book that explain what you can do to breathe better and thus live better too.
Humans Have Devolved
Nestor explains that humans have "devolved" when it comes to breathing. When we learned to cook food, our jaws grew weaker, our faces became narrower, and our airways shrank. Cooked food provided more calories, allowing our brains to grow faster than our skulls could expand, crowding out the airways. This structural shift made nasal breathing more difficult and led to widespread mouth breathing.
Unfortunately, mouth breathing creates a whole range of problems, from snoring and sleep apnea to poor oxygen efficiency and even changes in facial structure.
Why You Should Breathe Through Your Nose
Nasal breathing is the way nature intended because it filters and humidifies the air. It also allows for more oxygen efficiency, allowing your lungs to extract up to 20% more oxygen than mouth breathing. Nose breathing also slows Down the Breath, which we go further into below.
Mouth Breathing Comes with all sorts of health risks
Nestor conducted an experiment where he blocked his nose for 10 days, breathing solely through his mouth. The results? Increased snoring, mild sleep apnea, elevated blood pressure, and reduced heart rate variability - all signs of heightened stress and reduced resilience.
Good News: Your Nose is Adaptable
The muscles in your nose are adaptable. The more you breathe through your nose, the easier it becomes. Try it during your workouts and feel it get easier!
Lung Capacity: The #1 Marker for Longevity
Nestor highlights a study of 5,000 subjects showing that lung capacity - not genetics or diet - is the strongest predictor of longevity. Larger lungs are more efficient and healthier, helping you live longer. Unfortunately, lung capacity starts to decline from age 35.
How to Improve Lung Capacity:
-
Maintain good posture.
- Exercise regularly.
- Practice yoga.
- Focus on calm, controlled, rhythmic breaths.
- Fully inflate and deflate your lungs.
We Are Breathing Too Much
Chronic stress, poor diet, bad posture, and lack of exercise cause us to breathe too much, which lowers our CO₂ tolerance.
Why We Need CO₂:
-
Bohr Effect: Hemoglobin releases oxygen more efficiently in the presence of CO₂.
- Vasodilation: CO₂ helps widen blood vessels, improving circulation.
We can, therefore, slow down our everyday breathing by increasing our CO₂ Tolerance:
-
Practice conscious breath-holding to train your body to tolerate higher CO₂.
- Practice shorter inhales and longer exhales. A great technique we recommend is ‘Breathing Light’ by Patrick McKeown
The Power of 5.5-Second Breaths
Nestor recommends a breathing rate of 5.5 seconds in and 5.5 seconds out (about 5-6 breaths per minute). This rhythm:
- Maximizes oxygen efficiency.
- Calms the nervous system.
- Aligns with ancient practices like Christian prayers, Buddhist chants, and Islamic Dhikr.
How to Start:
-
Practice slow, nasal breathing with a 5.5-second inhale and exhale.
- Aim for 5-10 minutes daily.
Key Actions You Can Take Today
-
Breathe through your nose - always.
-
Slow down your breath. Practice 5.5-second inhales and exhales
-
Incorporate breath hold practice or light breathing before bed This trains you CO₂ tolerance and calms you down for a better night sleep.
- Improve posture and move more. Strong posture supports better breathing.
By making these adjustments, you can transform how you breathe and how you live!
