Transform Your Life Through Breathing: Insights from James Nestor
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I never realized I was breathing incorrectly until I stumbled upon James Nestor's enlightening book published in 2020, titled Breath: The New Science of a Lost Art. This compelling work reveals critical insights into the science of breathing, a process we engage in unconsciously every moment of our lives.
“This book is a scientific adventure into the lost art and science of breathing.”
Nestor's exploration has made me acutely aware of my breathing habits, with positive implications for my well-being. Here are some of the key takeaways from his book.
A Lost Art
Have we lost the ability to breathe properly? Nestor embarks on a journey to uncover the significance of effective breathing techniques.
“But why do I need to learn how to breathe? I’ve been breathing my whole life.”
After grappling with various health issues, he attends a breathing class called ‘Sudarshan Kriya’ on his doctor's advice, which proves to be transformative. This experience sparks his quest to understand the nuances of correct breathing, culminating in the insights shared in this book.
“According to what I did find, breathing technique wasn’t important. Many doctors, researchers, and scientists I interviewed confirmed this position.”
He discovers that modern medicine often overlooks this essential aspect, while ancient practices from Chinese, Buddhist, and Hindu traditions highlight the importance of proper breathing for both physical and mental health. Unfortunately, we seem to have forgotten this vital art.
Freedivers and Breathing
Did you know that humans can hold their breath for up to 12 minutes?
On a research trip to Greece, Nestor encounters freedivers who demonstrate extraordinary breath-holding abilities.
“Even so, if the freedivers and the ancient texts were to be believed, how we breathe affects all things.”
While this may appear superhuman, the freedivers explain that anyone can enhance their lung capacity through training. They also share how proper breathing can alleviate various physical ailments.
The Breathing Experiment
What happens when we breathe through our mouths?
Nestor collaborates with a Swedish breathing therapist, Anders Olsson, to participate in an experiment at Stanford University. They monitor various health metrics while alternating between mouth and nasal breathing.
“I’ll breathe only through my mouth, a heinous experiment that will be exhausting and miserable, but has a clear point.”
After their initial assessments, they use silicone plugs to seal their noses for ten days, relying solely on mouth breathing. They repeat the process by breathing through their noses for another ten days.
“Nayak will compare data sets and see what, if anything, changed in our brains and bodies as we shifted our style of breathing.”
The findings are alarming: mouth breathing leads to numerous health issues. Nestor's blood pressure increases, and he develops a nasal infection, among other negative effects.
Nasal Breathing
Surprisingly, our nasal passages are linked to various bodily functions.
Breathing through the nose enhances oxygen absorption by 18%.
“The nose is crucial because it clears air, heats it, and moistens it for easier absorption.”
The nose serves more than a mere entry point for air; it is an intricate organ designed to filter and prepare the air we breathe.
“The nose is more intimately connected to the genitals than any other organ; when one gets aroused, the other responds.”
Breathing through each nostril has distinct benefits, supplying oxygen to different hemispheres of the brain and influencing our nervous system.
Mouth Breathing
Mouths are not meant for breathing.
I admit I often breathe through my mouth at night, which leaves me with a dry throat upon waking.
“Mouthbreathing causes the body to lose 40 percent more water.”
Nestor shares studies that detail the detrimental effects of mouth breathing, which include cavities, snoring, sleep apnea, and even facial deformities.
“Another Japanese study in humans from 2013 found that mouthbreathing delivered a disturbance of oxygen to the prefrontal cortex, the area of the brain associated with ADHD.”
The consequences are serious, motivating me to keep my mouth closed while I breathe.
Breathing Changes Our Face
The way we breathe can shape our facial structure.
This revelation might encourage you to adopt better breathing habits.
Orthodontist Egil P. Harvold conducted research on the impact of mouth breathing using a group of rhesus monkeys.
“Ninety percent of the obstruction in the airway occurs around the tongue, soft palate, and tissues around the mouth. The smaller the mouth is, the more the tongue, uvula, and other tissues can obstruct airflow.”
The monkeys in the study had their noses obstructed, resulting in noticeable facial changes over time. Remarkably, their faces returned to normal once the plugs were removed.
Similar changes occur in humans, as Nestor illustrates through a visit to a skull collection at the University of Pennsylvania and references to American researcher George Catlin's observations of indigenous societies.
He concludes that a processed diet contributes to narrower nasal passages, while those who consume a natural diet tend to have wider nasal passages and healthier facial structures.
To promote optimal breathing, we must engage our facial muscles through chewing.
Breathing to Heal
Breathing can be a form of healing.
“Breathing, for all these people, for all these cultures, was powerful medicine.”
I often seek alternatives to medical interventions, and this book has highlighted the importance of addressing breathing issues before resorting to other treatments.
Sleep apnea and nasal congestion often stem from chronic mouth breathing. A simple yet radical method involves taping the mouth shut while sleeping.
“Addressing breathing issues during sleep can lead to transformative improvements in our health and well-being.”
Nestor shares success stories of individuals who have cured nasal congestion through this technique, even using specialized tape for optimal results.
I’m eager to try this approach, as I often breathe through my mouth during sleep.
Hypoventilation is another technique that athletes use to enhance endurance. It involves partially filling the lungs and holding breath during activity, such as swimming.
“Just a few weeks of the training significantly increased endurance, reduced more ‘trunk fat,’ improved cardiovascular function, and boosted muscle mass compared to normal-breathing exercise.”
This method increases red blood cell production and helps muscles manage lactate better.
Nestor also highlights the remarkable control that yogis have over their bodies through breathwork.
Breathing Exercises
It’s essential to exercise both your body and your breathing.
Nestor offers several breathing exercises for us to incorporate into our routines.
“Lie down every day, pacify your mind, cut off thoughts and block the breath. Close your fists, inhale through your nose, and exhale through your mouth.”
Many of these exercises resemble meditation practices.
The pranayama technique, often practiced in yoga, is one that I already incorporate into my routine.
Reflecting on this brings me peace, as I realize I am already engaging in beneficial breathing exercises.
He also discusses Resonant (Coherent) Breathing and Buteyko Breathing.
“Our breath can be used to calm us, energize us, and even provide clarity.”
Nestor clearly advocates for the power of breath and aims to inspire us to recognize its significance.
The Ideal Breath
What is the optimal way to breathe?
We’ve uncovered the advantages of nasal breathing and the drawbacks of mouth breathing, alongside factors like diet and chewing habits.
The act of breathing influences various bodily functions, including digestion, heart rate, and even our emotional state.
“The simple act of breathing affects the way our food is processed, how fast our heart beats, how we think, how we feel, and even the size of our pupils.”
Nestor outlines what constitutes the perfect breath, which is simple to follow.
He explains:
“The perfect breath is this: Breathe in for about 5.5 seconds, then exhale for 5.5 seconds. That’s 5.5 breaths a minute for a total of about 5.5 liters of air.”
If yoga and meditation seem daunting, just remember to implement the 5.5-second rule in your breathing.
It doesn’t have to be precisely 5.5 seconds; focus on increasing your lung capacity and improving oxygen absorption.
Action Points
Reading this book is just the first step; applying its wisdom requires tangible actions.
Here are some straightforward action points to help you benefit from the insights in this book:
- Breathe through your nose, even while sleeping. (Duh!)
- Incorporate breathing practices into your daily routine.
- Steer clear of processed and liquid foods; prioritize chewing to engage facial muscles.
In summary, you can transform your life by refining something as fundamental as your breathing.
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