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Breath can be a switch you flip on your biology, a power you can align with the body’s natural rhythms. In a line of Italian studies, prayers that exhale for five to six seconds and then slowly inhale produced a state of coherence across multiple systems, a pattern called coherent breathing. James Nestor traces this thread to predecessors of Wim Hof and to the Bon Buddhist tumo, a technique said to generate heat through controlled breath and metabolic modulation. He explains two versions: the traditional tumo, a slow, heat-generating process, and the commercialized “tumo light” with short breaths and muscular compression during breath holds that can trigger sweat even in cold. Nestor has practiced the latter, noting it can warm you instantly, while the slower form remains more guarded and esoteric. The conversation then dives into personal practice: Sudarshan Kriya opened Nestor’s eyes to the power of breath work, after years of respiratory infections and nights spent hearing himself breathe. He numerically cites the link between sleep-disordered breathing in kids and ADHD, arguing that many cases are breathing problems misdiagnosed as neurological, and urging parents to assess nasal breathing, mouth breathing, and snoring rather than defaulting to pills. Techniques center on becoming an obligate nasal breather and gradually extending the nasal approach into sleep, using aids like mouth tapes and Myotape to train lips shut at night. He relays his own dramatic breakthrough with sleep tape, and notes that many athletes and doctors are studying these patterns with growing interest. A central thread follows Nestor’s obsession with indoor air quality. He showcases a carbon dioxide monitor and outlines decades of studies showing cognitive performance dipping as indoor CO2 rises, with marked effects around 1,500 to 5,000 parts per million. He travels with monitors, records hotel air, and finds many green-certified buildings fail to deliver fresh air, often recirculating backwash. His practical advice: ensure windows open where possible, request rooms with ventilation, and, when unavoidable, use a monitor database to guide choices. He also shares metrics like the bolt score for CO2 tolerance, a quick nasal-breathing test that climbs with regular training, and praises diaphragmatic breathing and resistance devices for athletes. The conversation closes on writing, discipline, and the craft of turning years of notes into a cohesive narrative.

James Nestor discusses his journey from a copywriter to an author focused on the power of breath, culminating in his book "Breath." He highlights the significance of nasal breathing over mouth breathing, noting that chronic mouth breathing can lead to various health issues, including hypertension and sleep apnea. Nestor participated in a Stanford study comparing the effects of mouth and nasal breathing, revealing drastic health declines during mouth breathing and significant improvements when switching to nasal breathing. He emphasizes the role of nitric oxide produced through nasal breathing, which aids in immune function and overall health. Nestor also touches on the potential of breathing techniques to combat stress and inflammation, referencing Wim Hof's method, which has shown promise in enhancing immune responses. He advocates for practical breathing habits, such as using nasal strips and sleep tape, to improve health and well-being. Nestor concludes by expressing excitement about the growing interest in breathing research and its implications for health.

Breathing is not a cure-all, but controlling dysfunctional breathing can help restore balance in the body. James Nestor discusses the recent surge in interest in breathwork, especially following the pandemic, highlighting that insights into breathing have existed for centuries yet remain underappreciated in modern society. He notes that both breathing and sleeping are often taken for granted, despite widespread issues like dysfunctional breathing and sleep disorders. Nestor emphasizes that many people seek complex solutions for health issues, overlooking the simplicity of proper breathing, eating, and sleeping. He points out that the medical industry often lacks financial incentives to promote breathing techniques, as there is little profit in natural health solutions. He argues that understanding and improving breathing can empower individuals to take charge of their health, especially as misinformation about nutrition and wellness has proliferated. Breathing is a direct link to the autonomic nervous system, influencing energy levels and overall health. Nestor explains that dysfunctional breathing can lead to chronic conditions like asthma and diabetes, as it affects stress levels and inflammation. He shares research showing that slow, controlled breathing can alleviate symptoms of asthma and panic attacks. Nestor also discusses the importance of nasal breathing, especially during sleep, and offers practical tips for improving sleep quality, such as using sleep tape and adjusting bed height. He highlights the benefits of breathing techniques for athletes, noting that proper breathing can enhance performance and recovery. Finally, Nestor reflects on the ongoing research in breathing science and his commitment to sharing this knowledge, encouraging people to explore the profound effects of breath on health and well-being.

Joe Rogan expresses his enjoyment of James Nestor's book and discusses the importance of breathing. Nestor shares his personal journey into breath work, which began after suffering from recurrent pneumonia and bronchitis. He attended a breathing class that led him to explore the science of breathing, particularly after meeting free divers who could hold their breath for extended periods. Rogan mentions the connection between breathing and martial arts, highlighting the significance of breath in jujitsu, particularly through the influence of Hicks Gracie. Nestor emphasizes that breathing techniques are foundational in many sports, which have been overlooked in modern training. They discuss an experiment where Nestor plugged his nose for ten days to observe the effects of mouth breathing, revealing that many people habitually breathe through their mouths, leading to various health issues. Nestor explains the detrimental effects of mouth breathing, including structural changes in the face and respiratory problems. Rogan shares his experience of having a deviated septum corrected, which significantly improved his breathing. Nestor notes that nasal breathing is essential for optimal oxygen absorption and overall health, as it filters and conditions the air before it reaches the lungs. They touch on the work of Wim Hof, who promotes breathing techniques without focusing on whether it's through the nose or mouth, aiming to make breathing accessible to everyone. Nestor stresses the importance of habitual nasal breathing for long-term health benefits. They explore the historical context of breathing practices, tracing them back thousands of years to ancient civilizations that prioritized breath work. Nestor discusses how modern diets have led to smaller jaw sizes and crooked teeth, contributing to breathing issues. He mentions orthodontic practices that can help expand the jaw and improve airflow. Nestor shares his personal experience using a device to widen his upper palate, which improved his breathing and overall health. He emphasizes the importance of breathing techniques in managing chronic conditions and enhancing athletic performance. They conclude by discussing the accessibility of breathing practices, with Nestor recommending resources for learning proper techniques. He encourages listeners to focus on their breath as a crucial aspect of health and well-being.

James Nestor discusses how the human habit of dysfunctional breathing underpins a wide range of health issues, emphasizing that breathing is a continuous, energy-driving process rather than just a response to food and drink. He argues that most people breathe suboptimally due to anatomical and lifestyle changes that have emerged with industrialization, particularly noting smaller mouths and narrower airways that push people toward mouth breathing. The conversation explores how soft, processed foods and reduced chewing in early childhood contribute to facial and dental development that limits airway space, linking these structural changes to snoring, sleep apnea, and impaired nasal breathing. The discussion then shifts to the physiology of breathing, explaining that mouth breathing tends to shallowly pull air into the chest, reduces CO2 tolerance, and disrupts the balance of oxygen delivery to tissues. Nestor explains CO2’s essential role in releasing oxygen from hemoglobin and maintaining blood pH, warning that chronic over-breathing can place the body under sustained low-grade stress and blur the line between rest and stress. The host and guest examine the nose as the preferred conduit for air, noting benefits such as nitric oxide production, improved filtration, and better sleep quality when nasal breathing is habitual. They cover practical strategies to retrain breathing, including daytime nasal breathing, diaphragmatic technique, and gradual use of sleep tape, while acknowledging that structural obstructions may require medical or dental interventions such as deviated septum corrections or orthodontic considerations. Throughout, the pair reflect on the variability of individual circumstances, offering a spectrum of approaches rather than universal prescriptions. The episode also delves into broader implications for chronic disease, sleep, and mental health, highlighting the potential of breathing retraining to improve conditions like asthma, hypertension, and anxiety by stabilizing the autonomic nervous system and reducing nocturnal arousal. Personal stories from the guests, expert references, and a focus on accessible, low-cost practices underscore the theme that empowering everyday breathwork can meaningfully extend healthspan, provided foundational, consistent habits are established.

Take a breath in through the nose, plug your nose, and exhale all the way to the bottom of the exhale. Hold it there until you feel the first desire to breathe, and then inhale when you want to breathe. The perfect breath is five and a half seconds in and five and a half seconds out. We're told we breathe too much and we're never taught how to breathe. James Nestor conducted a 10-day mouth-breathing experiment followed by 10 days of nasal breathing, with nasal breathing reducing stress-related issues. Olympic runner Zatopek popularized breath holding to train to do more with less. Hyperventilation—breathing in excess of the body’s needs for oxygen—can cause lightheadedness, anxiety, and high blood pressure. Breathing is about meeting metabolic needs, and CO2 levels, not oxygen, drive the process; Bohr effect explains improved oxygen delivery with CO2.

The episode centers on breathing as a daily, foundational physiology that can influence a broad range of health outcomes. James Nestor argues that while breathing happens automatically, habitual patterns—like mouth breathing and shallow chest breaths—undermine sleep, oral health, cognitive function, and athletic performance. He recounts how ancient cultures treated breathing as medicine and explains that modern life conditions, including indoor environments and processed diets, have driven a shift toward dysfunctional breathing. The conversation covers how mouth breathing at night can alter facial development, reduce nasal airflow, and contribute to sleep-disordered breathing, with implications for growth, jaw structure, and long-term health. The guests discuss practical pathways to revert to nasal, diaphragmatic breathing as a default, noting studies that link improved breathing mechanics to lower blood pressure, better oxygen utilization, and heightened mental clarity. They describe a simple nasal-breathing exercise—placing a hand on the abdomen and tracing five-second inhalations and five-second exhalations—to retrain the nervous system toward a state of relaxation and coherence. The dialogue also delves into more intense breath-work practices, sharing experiences of heightened emotion and transient physiological changes, while cautioning that the most reliable benefits come from building a normal, nasal-breathing foundation first. The discussion broadens to everyday environmental factors, such as carbon-dioxide levels in schools, offices, and aircraft, underscoring how indoor air quality can affect cognitive performance and energy. Throughout, Nestor emphasizes that solutions are inexpensive, accessible, and largely about habit change—breathing in a slower, deeper, nasal pattern and tuning into one’s body signals to reduce chronic stress and inflammation. The talk weaves personal anecdotes, historical context, and clinical observations to present a picture of breathing as a key determinant of health, cognition, and daily vitality, while debunking myths that breathing improvements require expensive gear or exotic rituals. The episode concludes with a reminder that progress comes from consistency and foundational practice, setting the stage for further exploration of breath-focused approaches that are grounded in science and everyday life.

James Nestor, an expert on breathing, emphasizes that dysfunctional breathing affects 99% of people, leading to various health issues like diabetes, asthma, and anxiety. He believes that correcting breathing habits can significantly improve health. Nestor's personal journey began when he faced respiratory problems while surfing, prompting him to explore breathwork, which ultimately resolved his issues and sparked his interest in the subject. He highlights that modern lifestyles, characterized by poor posture and environmental factors, contribute to dysfunctional breathing. Nestor argues that breathing should be considered a fundamental pillar of health, alongside diet and exercise. He notes that many diseases of civilization, including asthma and ADHD, are linked to poor breathing habits, particularly during sleep. Nestor conducted a self-experiment comparing nasal breathing to mouth breathing, which revealed significant negative effects from mouth breathing, including poor sleep quality and increased fatigue. He asserts that the majority of people can improve their breathing habits through simple, free practices. The conversation also touches on the importance of nasal breathing, which filters and humidifies air, and produces nitric oxide, enhancing respiratory health. Nestor discusses the detrimental effects of high carbon dioxide levels in indoor environments, which can impair cognitive function and overall health. He stresses the need for better ventilation in workplaces and homes to mitigate these effects. Nestor’s insights extend to children, noting that many face breathing issues due to poor facial development linked to modern diets and habits. He advocates for awareness of breathing patterns in children, as poor habits can lead to long-term health consequences. The discussion concludes with Nestor emphasizing the accessibility of breathwork as a healing modality, encouraging individuals to adopt simple breathing practices to enhance their well-being. He believes that understanding and correcting breathing dysfunction is crucial for improving health outcomes across various demographics.

In this episode, Chris Williamson discusses the book *Jaws: A Hidden Epidemic* by Sandra Kahn and Paul Ehrlich, which highlights the negative effects of mouth breathing and the importance of nasal breathing for craniofacial development. The book argues that children who predominantly mouth breathe develop less attractive facial structures compared to those who nasal breathe. It emphasizes the role of chewing hard foods in proper oral and facial development, linking it to overall health, including cardiovascular and metabolic health. The discussion also critiques orthodontic practices, suggesting they stem from poor breathing habits and diets rich in soft foods. The book presents before-and-after photos of children who transitioned from mouth breathing to nasal breathing, showcasing significant improvements in facial aesthetics. Huberman notes that nasal breathing enhances oxygen intake and has protective benefits against infections due to the nasal microbiome. The conversation shifts to the impact of stress on health, referencing studies that show voluntary exercise improves health metrics, while forced exercise has the opposite effect. Huberman discusses mindset and belief, explaining how perceptions of stress can influence health outcomes. He shares insights from Dr. Alia Crum's research on how beliefs about stress can either enhance or diminish performance. The topic of willpower is explored, with Huberman referencing the concept of ego depletion and how beliefs about willpower can affect performance. He introduces the anterior mid-cingulate cortex (aMCC), a brain region linked to tenacity and willpower, noting that its size and activity correlate with successful dieting and cognitive function in older adults. Huberman emphasizes the importance of engaging in challenging tasks to strengthen the aMCC and improve willpower. He introduces the idea of "micro-sucks," small, unpleasant tasks that can build mental resilience. The conversation also touches on the benefits of resistance training for cognitive function and overall health. The discussion transitions to the effects of technology on attention and focus, with Huberman expressing concern over the rise of adult ADHD and the impact of constant digital distractions. He highlights the importance of taking breaks from screens to improve focus and cognitive function. Huberman shares his personal experiences with fame and public scrutiny, expressing gratitude for the positive interactions he has with fans. He emphasizes the importance of staying true to oneself and focusing on delivering valuable content rather than getting caught up in controversy. The episode concludes with Huberman discussing his upcoming book, which will provide straightforward protocols for health and wellness. He expresses excitement about future podcast episodes and live shows, reinforcing his commitment to sharing knowledge and helping others improve their lives.

James Nestor discusses the significance of nasal breathing and its health benefits, sharing insights from his experiment at Stanford. He highlights the dangers of chronic mouth breathing, which affects air purification and can lead to various health issues, including hypertension and sleep apnea. Nestor emphasizes that nasal breathing not only conditions the air but also enhances oxygen uptake and releases nitric oxide, a molecule that helps combat viruses and supports overall health. The conversation touches on the importance of breathing techniques, such as humming, which can increase nitric oxide production significantly. Nestor shares his personal experiences during a 21-day study where he alternated between mouth and nasal breathing, revealing drastic changes in his health metrics, including increased blood pressure and sleep disturbances during mouth breathing. He explains that many people have become chronic mouth breathers due to environmental factors, anatomical changes, and lifestyle habits. Nestor discusses the potential need for surgical interventions for those with severe structural issues but advocates for exploring natural breathing techniques first. He mentions the use of mouth taping at night to encourage nasal breathing and the benefits of nasal strips to enhance airflow. The discussion also delves into the broader implications of breathing on mental and physical health, including its role in stress management and overall well-being. Nestor argues that breathing is often overlooked in medical assessments, despite its foundational role in health. Nestor shares surprising insights from his research, including the idea that evolution does not necessarily lead to improved health outcomes and that breathing can be used to regulate body temperature, as demonstrated by certain breathing techniques used by monks. He references Wim Hof's breathing method, which has shown potential in reducing symptoms of infections. The conversation concludes with Nestor emphasizing the importance of integrating healthy breathing practices into daily life, encouraging listeners to prioritize nasal breathing and explore various techniques to improve their health. He advocates for a holistic approach to well-being that includes mindfulness about breathing, diet, and lifestyle choices.

In this episode of the Broken Brain Podcast, host Dhru Purohit speaks with James Nestor, author of *Breath: The New Science of a Lost Art*. Nestor emphasizes the critical role of proper breathing in managing chronic inflammation and overall health, linking it to various diseases, including COVID-19, which causes significant inflammation in the body. He shares insights from his research, revealing that many modern breathing issues stem from evolutionary changes in human anatomy, particularly the flattening of faces and smaller mouths, leading to crooked teeth and reduced airways. Nestor recounts his personal health struggles, including frequent illnesses despite a healthy lifestyle, which prompted his exploration into the significance of breathing. He discusses his experiments at Stanford, where he and a colleague underwent a study comparing mouth breathing to nasal breathing, resulting in negative health effects like increased blood pressure and sleep apnea. He highlights the importance of nasal breathing, which has numerous health benefits, including better oxygen extraction and reduced inflammation. The conversation touches on cultural practices surrounding breathing, such as those observed in indigenous societies that prioritize nasal breathing. Nestor also discusses the impact of diet on breathing and health, noting that the shift to processed foods has contributed to respiratory issues. He advocates for simple interventions to improve breathing, such as nasal breathing techniques, mouth taping at night, and the use of devices like breathe right strips. Nestor stresses that breathing properly can enhance overall health and resilience against diseases, particularly in the context of the ongoing pandemic. He encourages listeners to pay attention to their breathing habits and consider the broader implications of respiratory health on well-being.