Health & Wellbeing: The Power of Nose Breathing: Insights from "Breath" by James Nestor

Health & Wellbeing

    In his groundbreaking book "Breath: The New Science of a Lost Art," James Nestor explores the often-overlooked importance of proper breathing techniques, mainly through the nose. This fascinating journey into the science of respiration reveals how our modern lifestyle has led us astray from natural breathing patterns and how returning to them can significantly improve our health and well-being.

The Importance of Nasal Breathing

    Nestor emphasizes that breathing through the nose is far superior to mouth breathing. The nose acts as a natural filter, humidifier, and temperature regulator for inhaled air. It also produces nitric oxide, a molecule that plays a crucial role in increasing circulation and delivering oxygen throughout the body.

    As Dr Mark Burhenne, a sleep medicine dentist, explains: "Nitric oxide is produced in the nasal sinuses and is breathed into the lungs. It sterilizes the air, kills bacteria, viruses, and other germs, and also acts as a vasodilator, causing blood vessels to expand."

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The Dangers of Mouth Breathing

    Chronic mouth breathing can lead to various health issues, including sleep apnea, dental problems, and facial structure changes. Nestor's research suggests that mouth breathing may contribute to anxiety, attention deficit disorders, and reduced cognitive function.

The Power of Slow Breathing

    Nestor advocates for slower, more controlled breathing. He introduces the concept of "resonant breathing", or coherent breathing, which involves taking about 5.5 breaths per minute. This technique can help balance the autonomic nervous system and reduce stress.

    Dr. Richard Brown, a clinical professor of psychiatry at Columbia University, states: "By changing the breathing patterns, we can change our emotional states, improve our physical health, and even influence how we think."

The Benefits of Carbon Dioxide

Contrary to popular belief, Nestor explains that having slightly elevated carbon dioxide levels in our blood can be beneficial. It helps release oxygen from haemoglobin, allowing our body to use oxygen more efficiently. This is why practices like box breathing or the Buteyko method, which involve breath holding, can be so effective.

The Evolution of Breathing

Nestor delves into how human evolution has affected our breathing. He notes that diet and facial structure changes have led to smaller airways and more breathing difficulties. This insight highlights the importance of proper oral posture and the potential benefits of techniques like myofunctional therapy.

Breathing and Athletic Performance

    The book explores how correct breathing techniques can significantly enhance athletic performance. Many elite athletes have discovered the advantages of nasal breathing during training and competition.

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Patrick McKeown, a breathing expert and author, notes: "Athletes who breathe through the nose during exercise experience improved oxygen uptake, reduced exercise-induced asthma, and better overall performance."

The Connection Between Breathing and Mental Health

    Nestor discusses the profound impact that breathing has on our mental state. Practices like pranayama in yoga have long recognized this connection, using breath control to influence mood and cognition.

    Dr Patricia Gerbarg, assistant clinical professor in psychiatry at New York Medical College, explains: "By using specific breath practices, you can change your brain's activity to improve mood, mental focus, and stress resilience."

    In conclusion, "Breath: The New Science of a Lost Art" is a wake-up call to the importance of something we do thousands of times a day without thinking. By becoming more conscious of breathing and adopting techniques like nasal breathing and slow, controlled respiration, we can improve our physical health, mental clarity, and overall quality of life.

    As James Nestor concludes in the book, "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 about 5.5 litres (1.21 gal) of air."

    Incorporating these insights into our daily lives doesn't require expensive equipment or drastic lifestyle changes. Simple awareness and practice can significantly improve how we breathe and, consequently, how we live.

    Remember, while the benefits of proper breathing are supported by scientific research, it's always advisable to consult with a healthcare professional before making significant changes to your breathing habits, especially if you have existing health conditions.

James Nestor, Breath: The New Science of a Lost Art, May 26, 2020, by Riverhead Books. https://www.goodreads.com/book/show/48890486-breath