Unlocking the Power of Breath – Insights from James Nestor

Breath is something we do every moment of our lives, yet most of us rarely think about how we do it. Which is quite crazy when you think about it! In Breath: The New Science of a Lost Art, James Nestor explores the profound impact that breathing has on our health, performance, and overall well-being. Drawing on historical research, cutting-edge science, and personal experimentation, Nestor discusses how modern habits have led to inefficient breathing patterns, and how reclaiming ancient techniques could transform our physical and mental health.

The book’s core message is simple yet powerful: how we breathe affects every system in our body, from sleep quality and athletic performance to mental clarity and longevity. Through deep research and firsthand experiences, Nestor goes into the negatives of mouth breathing, the benefits of nasal breathing, and the transformative effects of slowing down the breath. He dives into techniques from ancient traditions, like Pranayama and Tummo, and explains how science is now validating what these cultures have known for centuries. This is something we do discuss a lot in practice!

Ultimately, Breath is a call to action. It encourages us to take conscious control of our breath, not just for better oxygen intake, but for a complete physiological and psychological upgrade. By making simple changes, we can enhance our resilience, energy, and overall quality of life. This book is an essential guide for anyone looking to optimise their health through one of the body’s most overlooked functions.

Key Concept 1: Nasal Breathing Over Mouth Breathing

Breathing through the nose is far superior to mouth breathing, as it filters air, humidifies it, and enhances oxygen absorption.Nestor experimented with blocking his nose and breathing solely through his mouth for ten days, which led to increased blood pressure, snoring, and fatigue.

"The nostrils filter, heat, and moisten air, conditioning it so that by the time it reaches our lungs, it’s clean and prepared to be absorbed efficiently."

Advice:

• Train yourself to breathe through your nose, even during sleep (mouth taping can help).

• Be mindful of your breath throughout the day and correct mouth breathing when it happens.

• Practice slow nasal breathing during exercise to build endurance and improve efficiency.

Action: Right now, close your mouth and take five deep, controlled breaths through your nose. Notice the difference in airflow and how it feels compared to mouth breathing.

Key Concept 2: The Power of Slow Breathing

Breathing slowly and deeply (around 5.5 breaths per minute) optimises oxygen absorption, heart rate variability, and relaxation. Researchers found that ancient prayers and chants—such as "Om Mani Padme Hum" and the Catholic rosary—naturally pace breathing at this ideal rhythm.

"The perfect breath is this: in for about 5.5 seconds, out for about 5.5 seconds."

Advice:

• Set a timer and practice breathing in for 5.5 seconds and out for 5.5 seconds.

• Use apps like Breathwrk or Pranayama to train your breath pacing.

• Incorporate slow breathing before stressful situations to stay calm and focused.

Action: Try the 5.5-second inhale-exhale method for one minute and observe how you feel.

Key Concept 3: Carbon Dioxide Tolerance and Breath Holding

Increasing carbon dioxide (CO2) tolerance enhances oxygen efficiency and endurance. Free divers train their bodies to tolerate high CO2 levels, allowing them to hold their breath for extended periods underwater.

"It’s not oxygen that limits our breath, but our tolerance to carbon dioxide."

Advice:

• Practice box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s) to improve CO2 tolerance.

• Try controlled breath holds to increase lung capacity and efficiency.

• Reduce unnecessary sighing and over-breathing to balance CO2 levels.

Action: Hold your breath after exhaling and notice how long you can go before needing to inhale. Repeat and gradually extend the time.

Key Concept 4: The Dangers of Overbreathing

Taking in too much air disrupts the body’s oxygen balance and can lead to dizziness, fatigue, and stress. Nestor recounts people with chronic hyperventilation suffering from anxiety and health issues that improved when they adopted calmer breathing.

"Overbreathing is like eating too much—it’s not the volume that matters, but how efficiently we use it."

Advice:

• Avoid deep, excessive breathing unless necessary (like during exercise).

• Practice nasal-only breathing to regulate oxygen intake.

• Monitor your breath rate in stressful situations and slow it down deliberately.

Action: For the next five minutes, focus on breathing as quietly and lightly as possible, minimising breath volume.

Key Concept 5: The Role of Chewing and Facial Development

A lack of chewing in modern diets has led to smaller jaws, misaligned teeth, and increased breathing issues. Studies show indigenous groups who ate unprocessed foods had wider jaws and perfect teeth, compared to modern diets causing dental crowding.

"Our ancestors had naturally straight teeth because they chewed real food."

Advice:

• Eat whole, tough foods to strengthen jaw muscles.

• Avoid excessive soft and processed foods.

• Practice chewing gum or jaw exercises to improve facial structure.

Action: Swap out one processed meal today for something whole and fibrous, like raw vegetables or nuts.

Key Concept 6: Breath and Mental Health

Controlled breathing can significantly reduce stress, anxiety, and even symptoms of depression. Special forces and athletes use breathing techniques to stay calm and focused under pressure.

"The way we breathe is a direct reflection of how we feel. Change your breath, change your state."

Advice:

• Use breathwork techniques like 4-7-8 breathing for relaxation.

• Implement daily breath-focused meditation.

• Recognise shallow breathing as a sign of stress and consciously deepen it.

Action: Take three slow, deep belly breaths right now, focusing on the rise and fall of your abdomen.

Self reflective Journal Prompts:

1. How do you typically breathe throughout the day? How can you improve your awareness of nasal breathing?

2. When do you notice yourself overbreathing? What triggers it, and how can you counteract it?

3. What changes can you make to your daily habits (chewing, breathing exercises, mindfulness) to support better health?

Take action today - your breath is the foundation of your health, and small changes lead to big transformations.

Book Review by Katie Graham