Breath by James Nestor is one of those books that never lose its value even after you’ve read it and should be a household staple…. here’s why:
First Impressions
As with most non-fiction books, you typically expect a drier read when you first crack open the cover (I’m a hard copy gal). So, I was pleasantly surprised to discover that Nestor has a knack for storytelling.
I cannot recommend this book enough. Not only is the content extremely interesting, well researched and insightful, it is also written in a highly engaging way. Science delivered as a story rather than a text-book, makes it all the more easier to digest, well done James Nestor!
The Basic Premise
Breath is a book that explores the most fundamental and overlooked human function of breathing, how we have de-evolved to do it all wrong and the consequences of this. Author James Nestor takes thousands of years of research from across the globe and a variety of religious groups and even subjects himself to seemingly torturous experiments to teach us the “lost art and science of breathing” in true page-turner fashion.
Explained in the book is how the skull structure of modern humans has devolved (the process of ‘evolving’ backwards or for the worse) both because of and worsened by the way we breathe: through the mouth. (There’s a pretty freaky video on his bibliography that depicts this)
James teaches us the consequences of chronic mouth-breathing and the life-changing benefits of using the nose instead, through his recount of a grueling experiment he (willingly) endured. In his 10 days of forced mouth-breathing, we learn how quickly the mouth, throat and tongue can ‘collapse’ to cause sleep apnea (when you choke on yourself in your sleep), increased risk of illness and infections and reduced oxygenation to your tissues – just to name a few. Compare this to nose-breathing and you’ll be surprised to learn just how quickly switching air vehicles can restore your health.
It’s truly fascinating and eye-opening, the health impacts that such a simple and innate function, like breathing, can have. Who knew that something the body does naturally, could be done so wrong.
Don’t Just Read It, Live It
Perhaps my favourite thing about the book is not only the way it is delivered, but the practical tips and breathing exercises explained throughout. Because it is a book about the breath, it was impossible not to become more aware of my own breathing while reading. So, when he explained a technique, naturally I gave it a go. I found it so powerful to live the benefits of these breathing techniques while reading about the benefits of these breathing techniques!
Throughout the book he introduces many “pulmonauts”, one such is the elusive Carl Stough, a choir conductor who moonlighted as an expert in reawakening the diaphragm. We are taught that the diaphragm, when utilised correctly can operate like a second heart and reduce the stress and overwork of our actual hearts as well as improve lung capacity. His pioneering work began by treating Emphysema patients to improve their conditions beyond what modern medicine could dream and then went on to train Olympic athletes and opera singers.
His signature technique goes something like this:
- Slowly take in a breath of air (through the nose, obviously)
- Exhale by repeatedly counting from 1 to 10 over and over until your voice is no longer audible and only your mouth is moving.
- Keep going until your lungs feel vacuum sealed and your abs are burning
- Then slowly and with control take in a breath of air
- Repeat this for at least 5 minutes – I promise, it’s worth it
On one particular Sunday morning, I was sitting on the front porch in my favourite antique armchair, gentle rays of sunlight were warming my face and the sweet smell of early spring wafted in the air. I was reading the chapter about Exhaling where Nestor explains how Carbon dioxide is actually the driving force of breathing and influences oxygen uptake more than oxygen levels itself (which makes sense if you understand diffusion and the basic law of gradients). In this chapter he also explores how life longevity can be extended by increasing the capacity of our lungs, the key to which lies in extending the exhale of the breath. Basically, If we can excrete all the stale air from our lungs then we have more space to intake fresh air.
Sitting out there imitating this technique with the sun’s warmth on my face, a fresh breeze caressing my skin and complete focus on only the inhale and long exhale of my breath, I was riding that sweet carbon dioxide high. Not only does this exercise offer physiological benefits for lung capacity, I can now confirm it is also magic for reducing stress and anxiety.
Since that morning, I have likened reading this book to meditating, thanks to exercises like these – lovely weather is a bonus too.
Breathing Can Do What!?
Towards the end of the book, Nestor explores Prana and the fringe of ‘pulmonauts’ who have learnt seemingly superhuman abilities through breathing and extreme techniques like Tummo. These superhumans journey to places like the Himalayas where they learn to control their brain waves, heart rate, blood flow, body temperature and all other body functions you’re ‘not meant to control’. These people have hijacked their bodies using their lungs as their portal – It is truly unbelievable to read and reminded me of marvel movies like Dr. Strange where he journeys to Kamar-Taj for mystical training.
Key Takeways
So, without giving anything else away, I will give you the TLDR; summary of the book’s main tips for better breathing:
1. Shut your Mouth
If there is one thing you take from this book (or this review) it is to breathe through your nose and avoid chronic mouth breathing at all costs. Our nostrils are designed to be the oxygen delivery vessels for our lungs. They warm and moisten the air for optimal oxygen uptake and majorly impact the structure and appearance of our faces. Basically:
- Breathing through your nose = good health and wellbeing
- Breathing through your mouth = bad 😛
2. Breathe Less
Increase your lung capacity, life longevity and blissful relaxation by awakening the parasympathetic nervous system. For a lot of people, especially those with shallow lungs or anxiety, their normal state is one in which they are over-breathing. By taking too many shallow breaths per minute, their sympathetic nervous systems are always activated, causing their bodies to constantly be in fight or flight. Heart rate is increased, digestive system is slowed and the body is put in a state of chronic stress. Therefore, if you take longer, slower breaths through the nose, you can increase CO2 levels, oxygen uptake and metabolism by activating the parasympathetic system. Nestor teaches us that the ideal breath is as follows: inhale for 5.5 seconds and exhale for 5.5 seconds which results in 5.5 breaths per minute – symmetric perfection.
3. Chew
One of the fundamental reasons why modern humans suck at breathing is because our diets have reduced the extent to which we need to chew, adversely impacting our bone structure. Especially the shape and size of our jaws, mouths and cheekbones. Interestingly, the activation of our jaw muscles when we chew releases a hormone that stimulates bone growth. This means we can influence bone development in our face (and the rest of our bodies too) at all ages just by chewing. Here, he introduced the concept of mewing (facial exercises) and suggested that some people regularly chew gum to achieve the bone structure of their dreams. But don’t get too excited, photogenic bone structure is not included or guaranteed 😀
4. Breathe More, on occasion
Even though our resting state should be one where we follow the 5.5, 5.5, 5.5 rule, every now and then it can be good to consciously and with control, reset the nervous system by going into overdrive for short bursts of time. This has been shown to be particularly beneficial to those suffering from anxiety and depression. Nestor introduces us to techniques such as Tummo which is also known as fire breathing and is not for the faint of heart. I am yet to add this technique to my repertoire and seemingly, it is not one for a relaxing Sunday arvo. But, if the Himalayan superhumans are anything to go by, we shouldn’t knock it till we try it.
Value for Money (and Time)
The appendix of the book offers some step-by-step guides to follow for a range of breathing techniques, all offering different benefits. This book is a real ‘bang for your buck’ and can be referenced at any time (hence why it should be a household staple). Go out and get yourself a copy, you won’t regret the wisdom gained.
Breath is one of those resources that should be on everyone’s list. If how we breathe is such a significant precursor to health and “prevention is better than cure”, then consider it medically prescribed reading. Thank me later 😛
