5 Ways To Improve Your Breathing with James Nestor

Summary

James Nestor, author of 'Breath: The New Science of a Lost Art,' introduces five methods to enhance breathing for better health. He emphasizes nasal breathing for filtering and conditioning air, which can alleviate chronic ailments. Lung capacity is highlighted as a longevity marker, with exercises like yoga aiding in its retention. Nestor also promotes slow, rhythmic breathing to calm the nervous system and balance CO2 and oxygen levels. Breath holding, when done consciously, can improve athletic performance and body focus. The video underscores the simplicity and effectiveness of these breathing techniques in transforming health.

Takeaways

• 🌿 Breathing through the nose is crucial for health as it filters, warms, moistens, and pressurizes the air, allowing for more efficient oxygen extraction compared to mouth breathing.
• 🌪️ Chronic mouth breathing can lead to various health issues, including asthma, allergies, and anxiety, and is not a natural state for humans or other mammals.
• 🏞️ The nose acts as the body's first line of defense, similar to how a sea creature uses its shell for protection, by purifying and conditioning the air we breathe.
• 💪 Improving lung capacity is linked to longevity and can be achieved by practicing proper breathing techniques, including slow and controlled inhalation and exhalation.
• 🧘‍♂️ Yoga, in its original form, was a technology of breathing, emphasizing the importance of breath control for lung health and overall well-being.
• 🕊️ Slowing down breathing can signal the brain that the body is in a calm state, reducing stress and promoting a relaxed nervous system.
• 📉 Breathing slowly can also help balance CO2 and oxygen levels, enhancing the body's ability to utilize oxygen efficiently.
• 🤿 Breath-holding, when practiced consciously, can increase carbon dioxide levels and improve tolerance, potentially benefiting athletic performance and focus.
• 🚫 Unconscious breath-holding, often due to stress, can be detrimental to health, leading to a cycle of stress and over-breathing.
• 🔄 The simple act of tweaking breathing habits can have transformative effects on health, without needing to be overly complex.
• 📚 James Nestor's book 'Breath: The New Science of a Lost Art' provides further insights into the science of breathing and its impact on health.

Q & A

Who is the author of 'Breath: The New Science of a Lost Art'?

James Nestor is the author of 'Breath: The New Science of a Lost Art'.

What is the main argument presented by James Nestor regarding mouth breathing?

James Nestor argues that mouth breathing, while it won't kill you, is not as beneficial as nasal breathing for health and should be avoided as much as possible.

How does nasal breathing differ from mouth breathing in terms of health benefits?

Nasal breathing filters, heats, pressurizes, and moistens the air, allowing for the extraction of about 20% more oxygen compared to mouth breathing.

What are some chronic ailments that can be tied to the way we breathe?

Chronic ailments such as asthma, allergies, and even anxiety can be directly tied to the way we breathe, often due to over-breathing.

Why is it important to have extra pressure and resistance in our breath?

Extra pressure and resistance in our breath are essential to calming the body down, filtering the air, and allowing the body to work at peak efficiency.

What are some of the health issues associated with mouth breathing?

Mouth breathing can lead to problems such as a change in facial appearance, increased susceptibility to periodontal disease, hyperventilation, and stress.

How does the structure of the human face relate to nasal breathing?

The structures at the front of the human face, which take up the space equivalent to a billiard ball, serve as a gauntlet for air purification, heating, and pressurizing during nasal breathing.

What is the number one marker of longevity according to a study mentioned in the script?

The number one marker of longevity is lung capacity, which indicates the efficiency and health of lung function.

How can one improve lung capacity?

Improving lung capacity can be achieved through proper breathing techniques, maintaining good posture, and engaging in mild to moderate exercise or yoga.

What is the significance of slow breathing in relation to the body's state?

Slow breathing sends signals to the brain that the body is in a calm state, which can help control the nervous system and elicit a parasympathetic response.

How can breath holding be beneficial, and what are the risks associated with it?

Breath holding can be beneficial by increasing carbon dioxide levels and improving tolerance over time, which can help calm the body and increase athletic performance. However, unconscious breath holding, especially due to stress, can be detrimental to health.

What is the key takeaway from James Nestor's message about breathing?

The key takeaway is that simple breathing tweaks can have a transformative effect on health and well-being, and taking control of one's breathing can lead to better health outcomes.

Outlines

00:00

🌬️ Breathing Through the Nose for Health

James Nestor, author of 'Breath: The New Science of a Lost Art,' emphasizes the importance of nasal breathing over mouth breathing for optimal health. He explains that the nose acts as a natural filter, heater, and humidifier for the air we breathe, allowing us to extract more oxygen compared to mouth breathing. This difference is significant for preventing chronic ailments such as asthma, allergies, and anxiety, which are often linked to over-breathing. Nestor also points out that mouth breathing can lead to various health issues, including periodontal disease and hyperventilation, and contrasts human breathing with that of other mammals, highlighting the uniqueness of nasal breathing in humans.

05:01

🏃‍♂️ Enhancing Lung Capacity for Longevity

The second paragraph delves into the correlation between lung capacity and longevity, citing a study that identified lung capacity as the primary marker of a long life, surpassing genetics and diet. To combat the natural decline in lung function that begins around age 35, Nestor suggests proper breathing techniques that involve maintaining good posture and taking slow, low breaths. He also recommends exercise and yoga, which originated as a breathing technology, to help retain lung capacity and keep the body calm and efficient. The paragraph underscores the importance of rhythmic breathing for overall health and the prevention of over-breathing, which can lead to bodily stress and breakdown.

10:02

🧘‍♀️ The Power of Slow and Controlled Breathing

In this paragraph, the focus shifts to the benefits of slow and controlled breathing, which sends calming signals to the brain and helps regulate the nervous system. By breathing slowly, we can counteract the stress response and maintain a relaxed state throughout the day. Nestor provides practical advice on how to slow down breathing, suggesting inhaling for a count of three and exhaling for a count of six or eight to elicit a parasympathetic response. This technique not only helps in achieving a sense of calm and safety but also balances CO2 and oxygen levels for better utilization of oxygen in the bloodstream.

🏊‍♂️ Breath Holding for Enhanced Performance

The final paragraph explores the dual nature of breath holding, discussing its negative impacts when done unconsciously due to stress and its potential benefits when practiced intentionally. By increasing tolerance to carbon dioxide, breath holding can lead to a calmer body and improved athletic performance. Nestor dispels the myth that constant breathing is necessary for oxygen intake, pointing out that oxygen levels remain stable for a significant period even when breath is held. He suggests using breath holds as tools for focus, performance enhancement, and even thermoregulation. The paragraph concludes with a reminder that simple breathing adjustments can have transformative effects on health and well-being.

Keywords

💡Breathing

Breathing is the process of taking in oxygen and releasing carbon dioxide, which is essential for life. In the video's context, it is highlighted as a fundamental aspect of health and well-being. The author emphasizes the importance of breathing correctly to improve overall health, with examples such as the difference between mouth and nose breathing and its impact on oxygen intake and health.

💡Nose Breathing

Nose breathing is the act of inhaling and exhaling through the nostrils. The video explains that nose breathing is superior to mouth breathing as it filters, warms, and conditions the air, allowing for more efficient oxygen extraction. It is linked to better health and is contrasted with mouth breathing, which is described as detrimental to health.

💡Mouth Breathing

Mouth breathing refers to the act of breathing through the mouth. The video script points out that while it won't kill you, it is less efficient than nose breathing and can lead to various health issues. It is associated with chronic ailments and is discouraged as a habit for maintaining good health.

💡Oxygen

Oxygen is a chemical element required for respiration and is vital for human survival. The video discusses the importance of oxygen in the context of breathing, stating that breathing through the nose allows for a 20% increase in oxygen extraction compared to mouth breathing, which is crucial for maintaining health and preventing ailments.

💡Health

Health in the video is discussed in relation to the quality of breathing. It is suggested that proper breathing techniques can lead to vibrant health, as opposed to just surviving. The author argues that the way one breathes can significantly impact various aspects of health, including chronic conditions like asthma, allergies, and anxiety.

💡Lung Capacity

Lung capacity refers to the total volume of air that the lungs can hold. The video emphasizes that having a larger lung capacity is a marker of longevity and can be improved through proper breathing techniques and exercises. It is a key aspect of the video's message on achieving better health through breathing.

💡Posture

Posture is the position or carriage of the body, which can affect breathing. The video suggests that maintaining good posture while breathing can help improve lung capacity and overall respiratory health. It is mentioned as a factor in achieving slow, low, and controlled breaths.

💡Yoga

Yoga is a physical, mental, and spiritual practice that originated in ancient India. In the context of the video, yoga is presented as a technology of breathing that predates modern Vinyasa flows. The original form of yoga involved controlling breath while sitting in certain positions, which can help maximize lung inflation and deflation.

💡Hyperventilation

Hyperventilation is a condition where one breathes too quickly or deeply, which can lead to an imbalance of oxygen and carbon dioxide in the body. The video warns against the negative effects of hyperventilation, such as stress and potential breakdown of the body's systems, and contrasts it with the benefits of slow, controlled breathing.

💡CO2

CO2, or carbon dioxide, is a waste gas produced by the body's cells during respiration. The video discusses the importance of balancing CO2 and oxygen levels in the bloodstream for optimal health. It also mentions that controlled breathing can help manage these levels, contributing to a state of calm and efficiency.

💡Breath Holding

Breath holding is the act of intentionally not breathing for a period of time. The video presents both the negative and positive aspects of breath holding. On one hand, it can be harmful when done unconsciously due to stress, but on the other hand, it can be beneficial for increasing carbon dioxide tolerance and improving athletic performance when practiced consciously.

Highlights

Breathing correctly can significantly impact health, with mouth breathing being less efficient than nasal breathing.

The nose acts as a filter, heater, pressurizer, and conditioner for the air we breathe, allowing for more oxygen extraction compared to mouth breathing.

Chronic ailments like asthma, allergies, and anxiety can be linked to the manner of breathing, particularly over-breathing.

Breathing through the nose provides essential pressure and resistance to calm the body down.

Among mammals, humans are unique in being obligate mouth breathers, which can lead to various health issues.

Mouth breathing can affect facial appearance, increase susceptibility to periodontal disease, and cause hyperventilation and stress.

The structures at the front of the face are crucial for filtering and conditioning the air we breathe through our nose.

Breathing impacts every system in the body, including heart rate, circulation, digestion, and brain function.

Hyperventilation, even in mild forms, can lead to a breakdown of the body's systems over time.

Lung capacity is the number one marker of longevity, according to a study of 5,000 subjects.

Proper breathing techniques, including posture and slow, low breaths, can help maintain lung capacity as we age.

Exercise and yoga can improve lung capacity by allowing the lungs to inflate and deflate to their maximum potential.

Slowing down breathing sends signals to the brain that the body is in a calm state, reducing stress and inflammation.

Breathing slowly can control the nervous system and elicit a parasympathetic response, promoting relaxation.

Holding one's breath can increase carbon dioxide levels, which can be beneficial for calming the body and improving athletic performance when done correctly.

Breath holding, when done unconsciously due to stress, can be detrimental to health.

Simple breathing tweaks can have transformative effects on health and well-being, as supported by scientific research and personal anecdotes.

Transcripts

- So really, the only people who could benefit

for breathing correctly are people who breathe.

So if you don't breathe,

then you probably won't get much benefit

out of learning how to breathe better.

Hi, my name is James Nestor.

I'm the author of 'Breath: The New Science of a Lost Art.'

And these are five ways to improve your breathing.

Stop breathing through your mouth.

So breathing through your mouth isn't gonna kill you.

It's gonna allow you to get enough oxygen to survive,

but just surviving is different from being healthy.

So compensation is different from really

celebrating in vibrant health.

So the difference between the mouth and nose,

there are numerous differences,

but the main ones are the nose is the filter.

This is our first line of defence for the body.

The nose also heats up air, it pressurises it.

It moistens it and it conditions it, so that by the time

that air gets to our lungs, we can extract about

20% more oxygen breathing through our nose

than we can equivalent breaths through the mouth.

And if you think that's not gonna make a difference

throughout the day and throughout your life, you're crazy.

When you start looking at so many chronic ailments,

from asthma to allergies to even anxiety,

and how they are directly tied

to the way in which you breathe.

And oftentimes, they are tied

to how we tend to over breathe.

You start to understand that having

that extra pressure and resistance in your breath,

(deep inhale)

is so essential to calming your body down.

Filtering that air and allowing yourself

to work at peak efficiency.

And when we walk through the day, just...

(heavy panting)

For one, we're not filtering that air.

But we're also taking in way too much air,

which stresses the body out.

So a lot of you breathing through your mouth right now,

may be thinking, this guy is crazy.

I breathe through my mouth,

everyone I know breathes through their mouths.

What is crazy is to look at 5,400 other mammals

on the planet right now, and look at how they're breathing.

Dogs breathe through their mouths

when they are thermo-regulating to offload heat.

But no other animal is an obligate mouth breather

for a reason, it is terrible for our health.

It affects how your face will look.

It makes you more susceptible to periodontal disease.

It creates hyperventilation, it can stress you out.

I can give you a whole laundry list

of problems associated with it.

The science is very clear.

Don't breathe through your mouth,

breathe through your nose as often as you can.

Use your nose.

So if you were to take an x-ray of your head,

which is something I have done,

you would notice something at the front of your face.

You would notice that we have all of these

crazy structures right at the front of our face.

These structures take up the equivalent space

of a billiard ball.

If you could just imagine putting a billiard ball

in the middle of your head.

Those structures aren't there randomly.

When we breathe air through our nose,

we are forcing this air through a gauntlet

of different passage ways where the that air is purified.

And where that air is heated and pressurised.

Sea animals that live in shells use their shells

to keep out invaders to keep themselves safe.

We use our noses to do the exact same thing.

So how we breathe affects every system of the body.

It affects how your heart beats.

It affects your circulation, it affects digestion.

It affects how your brain operates.

So if we are breathing in a dysfunctional way,

if we're taking in way too much air,

overworking ourselves all the time,

we put these other systems of our body in a state of stress.

And if you don't believe me,

just try to hyperventilate right now

for about 10 to 20 seconds and see how you feel afterwards.

Many of us won't be spending all of our days

in the state of acute hyperventilation,

but we will be over breathing.

And eventually, our bodies will break down.

So this is why we wanna breathe through our noses.

We want to filter air, especially if we live

in an environment with pollution or allergens,

or COVID or wherever else.

We want that air to be moistened.

We want that air to be pressurised

because we want to breathe fewer breaths,

but to obtain more oxygen in each breath.

So that is efficiency.

Why would we unnecessarily

be overworking ourselves all day long?

We don't wanna do that, we wanna be in a state

of calm and efficiency.

And that's what breathing through the nose helps us do.

Improve your lung capacity.

There was this fascinating study done, about 40 years ago,

where they looked at all of this data

from about 5,000 different subjects.

And they found that the number one marker of longevity

wasn't genetics, it wasn't diet, it was lung capacity.

The larger our lungs are, the more efficiently and healthy

they are operating, the longer we will live.

So how do you fix this if you have lungs that are ailing,

or if you are older and your lungs start to shrink?

Which is what happens to everybody

after the age of about 35.

Well, you can fix it by breathing properly.

And you can help yourself breathe properly

by having posture and breathing very slow and low breaths.

This isn't pushing it too hard.

This is breathing in this almost imperceptible way,

where you take very calm

and controlled and rhythmic breaths.

This helps you retain your lung capacity as you age,

and it helps your body stay in a calm state

and more efficiently get oxygen with each breath.

So one of the things that you can do to improve

your lung capacity would be to exercise.

Even mild to moderate exercise

helps us retain lung capacity.

We can also do something called yoga,

which was a technology of breathing

before it had any Vinyasa flows.

So the yoga most of us are doing today

was invented about 100 years ago.

The original yoga was about sitting in a position

and controlling your breath.

So by controlling breath and keeping flexible in this area,

you can allow your lungs to inflate and deflate

to their maximum potential.

And that's exactly what we want to do throughout the day.

Slow down.

Inhaling and exhaling slowly have numerous benefits.

One of those benefits is you are sending

signals to your brain that you're in a calm state.

So about 80% of the messages between the brain and the body

come from the body to the brain.

So if you are hunched over

and stressed out and you're breathing like this,

(heavy panting)

you are sending your brain alarm signals

that there is a problem that you need to be ready

to fight or run away from something.

You're also unleashing all these different hormones

and adrenaline to allow you to be awake and alert.

But we don't need to be awake and alert

all the time during the day.

That leads to chronic inflammation and so many other issues.

So by breathing slowly, you can take over these systems.

You can control your nervous system, in many ways,

to send your brain signals that you are relaxed

and in a safe place.

And when you do that, the rest of the body

and the brain responds.

The great thing about breathing is it's so easy.

So when it comes time to slow down your breathing,

you just simply slow down your breathing.

For some people that means breathing in,

to a count of about three and out to a count of about three.

Other people are comfortable

with extending that, which is great.

But one key little trick I like to use

is to inhale to a count of about three.

And then extend your exhale to a count

of about six or eight.

When you do this, you further relax the body

and you elicit a parasympathetic response.

And you can measure this by measuring

what happens to your heart rate.

When you tend to extend your exhales,

measuring what happens to your blood pressure.

And you can just feel it throughout your body as well.

And this is something you could use anytime, anywhere.

So slow down your breathing.

Doing so will calm your body down and send those signals

to your brain that you are in a safe place

and that you can relax.

And it will also balance your levels of CO2 and oxygen,

so that you will be able to utilise

more of that oxygen as it enters into your bloodstream.

Hold your breath.

So breath holding is both good and bad.

When we hold our breath unconsciously, it's very bad.

And an estimated 80% of office workers do this.

What we do is we sit down and we see all these emails,

and then our phones are blowing up.

We become stressed out and we hold our breath.

Then we breathe too much. We hold our breath again.

If you're doing anything in a way

that's stressing your body out,

eight hours a day, 10 hours a day, 12 hours a day,

it's gonna eventually catch up with you.

Breath holding can also be very beneficial to you.

Because when you hold your breath,

you increase your levels of carbon dioxide.

And by increasing your tolerance over time

for carbon dioxide, you can learn how to calm your body down

and actually increase athletic performance.

It's not very easy at the beginning,

it seems so counterintuitive.

A lot of people say, oh I need to keep breathing

because I need oxygen.

But you'll notice something when you hold your breath

and look at your oxygen levels,

they don't go anywhere for a very long amount of time.

It takes a couple minutes for your oxygen

to really be hitting some serious levels of deficiency.

So by holding in your breath, what you're doing

is just controlling your respiration.

You're bringing yourself more deeply into your body.

And you can then use those breath holds as tools

to help you perform better or enter states of focus,

or even heat yourself up when you're cold.

I think the number one thing I would like people

to take away is that things don't have to be complicated

in order for them to be effective.

And in some cases, transformative.

Doing very simple breathing tweaks throughout the day,

and even before sleep, before you study, before a workout,

can have a transform effect.

This seems impossible, it seems too simple to be true

until you spend years looking at the science.

And until you talk to hundreds and hundreds of people

who have helped take control of their own health

and their own sicknesses by helping take control

of their own breathing.

That's what I've discovered, and I think you'll find

the same as true for yourself.

Thanks for watching.

You can buy my book 'Breath' on audiobook, eBook,

hardcover and paperback in the link below this description.

And don't forget to subscribe to Penguin

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