Important LessonsNear the end of his book “Breath: The New Science of a Lost Art”, Nestor shares key lessons from his research into breathing. Here is a synopsis: 1. Close your mouth:Nestor stresses that nasal breathing is one of the most important lessons to learn. Nasal breathing filters, warms, and humidifies the air, increases nitric oxide levels, and promotes better overall health.
2. Breathe slowly:Try breathing for five to six breaths a minute. This breathing approach will calm the nervous system, reduce stress, and improve heart rate variability.
3. Breathe less:Ove-breathing can reduce oxygen efficiency, contrary to common belief. By taking fewer breaths you improve oxygen absorption into your tissues and organs.
4. Fully exhale:Exhaling properly is equally as important as inhalation. When you fully exhale it helps clear out carbon dioxide, allowing for a deeper and more efficient subsequent breath.
5. Chew more:Nestor explains our ancestors chewed harder foods. By chewing longer you can strengthen facial muscles, expand airways, and improve breathing. |
My exposure to breathing techniques began when I discovered Wim Hof a couple of years ago. I got his app for my phone and practiced his techniques daily for over a year. For some reason, I fell out of habit with Wim Hof breathing. Recently, though, I purchased a book called “The Breathing Cure” by Patrick Mckowen which reignited my interest in breathing.
I had wanted to purchase Nestor’s book “Breath: The New Science of a Lost Art” even before Mckowen’s book and am happy I finally did. Nestor’s book goes much more into the history of breathing, and explains why most people breathe the way they do. It also includes Nestor’s personal journey to understanding the proper way to breathe, making the book highly enjoyable to read.
The act of breathing is something most of us don’t think about every day. This is what James Nestor, author of “Breath: The New Science of a Lost Art”, discusses in depth in his book. The book does not just focus on the breath but delves into rediscovering the best way to breathe for better health. Nestor dives into understanding ancient breathing practices as well as modern science to discover how we breathe impacts every part of our lives. This includes improving our sleep, and reducing stress, to increasing our energy levels. Clearly breathing isn’t just a wellness trend, as Nestor suggests but a fundamental way of living well.
This review will highlight key takeaways from Nestor’s book. It will also inspire you to read his book and transform your health, while you embrace a lost art.
Rediscover Breath As a Lost Art: Why This Ancient Practice Matters Today
We don’t think about our breathing when we breathe yet according to Nestor, in his book “Breath: The New Science of a Lost Art”, how we breathe can greatly improve our health. In his book he explains how ancient cultures used to harness the power of the breath but that humans have moved away from these methods, over time, opting for convenience over quality when it comes to breathing.
The interesting thing about the book is how ancient techniques, which Nestor has revealed, can help make a difference to most of us today. With an exploration of pranayama, and Buteyko methods, which were used by people for centuries, we can improve mental clarity, reduce stress and even increase physical endurance. Nestor unravels the science in a convincing manner to show us the correct way we can improve ourselves in ways most of us have never considered.
The great thing about Nestor’s book is how he clearly connects the dots between the past and the present. He revives age-old practices, offering tools we can use right away to improve our health. This shows how the lost art of breathing is as relevant today as it was thousands of years ago.
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The Science Behind the Breath: How Breathing Impacts Your Body
The part of the book that I never really understood previously but was explained well by James Nestor is the science of breathing. He explains that it isn’t just about taking in oxygen and releasing carbon dioxide but how breathing impacts nearly every system in our body. Shallow, rapid breathing, which many do without realizing it, can increase stress, lead to poor sleep, and negatively impact our immune system.
Nestor also explains how our breath and our nervous system are connected. By taking deep, slow, breaths we can activate the parasympathetic nervous system which helps in reducing stress and improving focus. He shows studies where controlled breathing techniques can lower blood pressure, improve lung capacity and also help with asthma.
The practical scientific findings Nestor shares show that by just adjusting your breathing you can improve your health. He provides solid scientific evidence making us rethink how powerful something as simple as a breath is for overall wellness.
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The Nose Knows: Hidden Benefits of Nasal Breathing
The biggest impact the book “Breath: The New Science of a Lost Art” has shown is how important nasal breathing is. Nestor explains that by breathing solely through your nose you gain benefits not possible through mouth breathing. With breathing through your nose, we filter, warm, and humidify the air we breath, making it easier on our lungs and the rest of our body. Nestor explains that nasal breath can boost nitric oxide levels which improves circulation and helps your heart. Unfortunately, mouth breathing is very common and is actually detrimental to your health.
Mouth breathing leads to problems such as snoring, poor sleep quality, and even dental problems. By simply shifting to nasal breathing, Nestor claims, your health improves. He shows, with examples from athletes to everyday people, how this shift increases your endurance, lung capacity and mental clarity
One of the most impactful lessons Nestor recommends from his book is – shut your mouth. Close your mouth and breath through your nose. Nestor’s message makes you rethink the simple act of inhaling and exhaling, providing benefits more profound than most realize.
No Longer a Lost Art: Breathing Right for a Healthier, Longer Life
James Nestor makes an excellent case about how our breath can not only affect how we feel daily but also how long we can live. He explores the connection between breathing and longevity by explaining how proper breathing can help us avoid or better manage chronic health issues. Nestor interviews experts and researches past studies showing that good breathing contributes to a healthier heart, better digestion, and stronger bones.
Nestor goes even further by raising the point that breathing exercises involving slow, deep breaths can support cellular health and reduce oxidative stress and inflammation. Both factors play a part in aging. The great thing about this, as Nestor points out, is that unlike other health trends, proper breathing doesn’t need a special diet or expensive equipment. It is not only simple but accessible to almost everyone to support long-term health.
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Practical Takeaways: How to Incorporate Breathwork into Your Routine
Nestor’s book is great because it provides practical advice, including several techniques explained in simple terms which you can start right away. The breathing exercises he suggests involve slow nasal breathing and even suggest taping the mouth during sleep to improve nasal breathing while asleep. He demonstrates real benefits of this unusual approach.
The tips Nestor provides are easy to follow and add to your daily routine. He encourages you to breathe deeply before meetings or to wind down before sleep. These small changes in our breathing can have a huge impact on our energy and stress levels and can greatly improve focus.
The book “Breath: The New Science of a Lost Art” is accessible to everyone and, at the very least, will make you more aware of your breathing and more able to use your breath to improve your health. Like all things – it takes some time and a lot of practice, especially if you’ve been predominantly a mouth breather, as so many of us are.
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Breathing Techniques Discussed in Breath
In “Breath: The New Science of a Lost Art”, James Nestor explores various breathing techniques from both ancient traditions and modern practices. Here are some of the main breathing styles and approaches he discusses:
1. Resonant Breathing
Resonant breathing involves breathing at a rate of around five to six breaths per minute. This is thought to synchronize heart rate, blood pressure, and brainwaves. This technique is used to improve relaxation and should become most people’s default breathing rhythm.
Technique:
Breathe in for 5-6 seconds and out for 5-6 seconds, with around six breaths per minute being ideal. Don’t pause between breaths.
2. Buteyko Method
This method, developed by Dr. Konstantin Buteyko, involves breathing less, training the body to breathe based on metabolic needs. Buteyko methods focus on extending the period between inhalation and exhalation. One of these is the Controlled Pause method, described below.
Technique:
Breathe in slowly through your nose for a few seconds, then exhale gently. Then, hold your breath after you exhale for as long as you can, then return to gentle nasal breathing. The purpose is to make breathing less intense and less frequent.
3. Pranayama
This method which translates to “breath control” originated from ancient Indian yoga. It includes a number of techniques for breath control. Nestor discusses some of these like Nadi Shodhana (alternate nostril breathing) and Ujjayi (ocean breath), which are intended to improve lung capacity, increase focus, and reduce stress.
Technique:
When practicing Nadi Shodhana, close your right nostril with your thumb and inhale through the left nostril, then close the left nostril and exhale through the right. Switch nostrils after each inhale and exhale.
4. Box Breathing
This technique is often called square breathing. It helps with promoting relaxation and is used by the US Navy SEALs to manage stress.
Technique:
Inhale through the nose for 4 seconds, hold for 4, exhale for 4, and hold for another 4. Repeat for a few minutes.
5. Tummo (Inner Fire) Breathing
A Tibetan technique which is sometimes referred to as “inner fire” breathing, focuses on controlled hyperventilation and then breath holding. Its purpose is to generate heat and improve energy levels. Recently it has been made popular by the Ice Man, Wim Hof, who practices a variant of this method.
Technique:
This method involves taking deep, quick inhales through the nose and forceful exhalation through the mouth for about 30 breaths. This is followed by holding your breath after the last exhale for as long as you can comfortably. Without exhaling, inhale and hold for 10 seconds and finally exhale fully.
There are so many breathing techniques or styles and by sharing some of them, Nestor highlights the distinct purposes they serve, from improving your health, to increasing lung capacity or improving mental clarity. Each method may be unique but all provide ways to harness the power of breath for improved health.
Conclusion: Rediscovering A Lost Art and a Better Life
The book “Breath: The New Science of a Lost Art” helps remind us how powerful our breath is. By practicing breathing techniques we can improve our health using simple and impactful ways. Nestor’s book teaches us not only how to breathe better but how we can become more calm, more energetic and have more clarity in our lives by doing so.
My hope is that you will feel inspired to take a deeper breath, slow it down, and pay attention to it as you finish this book, as I have done. With the techniques provided by Nestor, we now know breathing becomes more necessary to live a better life. So, stop what you are doing, take a breath and know that a simple breath can make all the difference in the world.
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