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Home Health

5 Ways To Improve Your Breathing with James Nestor

James Nestor, author of Breath: The New Science of a Lost Art, explains how simple breathing adjustments can improve health, longevity, and performance.

by clnews
March 13, 2025
in Health, Longevity & Life Extension
Reading Time: 4 mins read
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Source: Penguin Books UK

YouTube Video Link: https://www.youtube.com/watch?v=f6yAY1oZUOA

James Nestor, author of Breath: The New Science of a Lost Art, explains how simple breathing adjustments can improve health, longevity, and performance.

Five Ways to Improve Your Breathing

1. Stop Breathing Through Your Mouth 🛑👄

📌 Timestamp: 00:00:23

  • Mouth breathing is inefficient but keeps you alive.
  • Nose breathing is far superior because it:
    • Filters out toxins, viruses, and bacteria.
    • Heats, pressurizes, and moisturizes air.
    • Increases oxygen absorption by 20%.
  • Mouth breathing’s negative effects:
    • Causes hyperventilation and stress.
    • Leads to facial structure changes.
    • Increases risk of periodontal disease and anxiety.
  • Why mammals breathe through their noses:
    • 5,400 other mammal species are not habitual mouth breathers.
    • Dogs pant for heat regulation, but no mammal breathes through their mouth by default.
    • Nose breathing should be our standard mode.

2. Improve Your Lung Capacity 🫁💨

📌 Timestamp: 00:04:59

  • Lung capacity is the #1 predictor of longevity—more than genetics or diet.
  • After age 35, lung capacity naturally declines, but this can be prevented.
  • How to improve lung capacity:
    • Proper posture to allow full lung expansion.
    • Slow, controlled breathing rather than short, shallow breaths.
    • Exercise (even moderate activity) and yoga help maintain lung function.
  • Ancient Yoga’s role:
    • Originally, yoga was a breathing practice, not just movement-based exercise.
    • Controlled breathwork expands lung capacity and optimizes oxygen intake.

3. Slow Down Your Breathing 🧘‍♂️

📌 Timestamp: 00:06:52

  • Slow inhales and longer exhales activate the parasympathetic nervous system, inducing relaxation.
  • Nervous system control through breath:
    • 80% of signals between the brain and body come from the body.
    • If you breathe rapidly and shallowly, your body signals stress.
    • Slow breathing sends signals of calmness, reducing stress hormones and inflammation.
  • Breathing technique:
    • Inhale for 3 seconds, exhale for 6–8 seconds.
    • Benefits: Lowers heart rate, reduces blood pressure, and increases CO₂ tolerance.
  • Extending exhales further relaxes the body:
    • Enhances oxygen efficiency in the bloodstream.
    • Improves focus and mental clarity.

4. Hold Your Breath (Properly) ⏳😮‍💨

📌 Timestamp: 00:09:20

  • Bad breath-holding habits:
    • Many people hold their breath unconsciously due to stress (e.g., while reading emails).
    • This leads to a cycle of shallow breathing and stress buildup.
  • Intentional breath-holding is beneficial because:
    • It increases CO₂ tolerance, which improves breathing efficiency.
    • Helps in athletic performance and focus.
  • Surprising fact:
    • Oxygen levels don’t drop quickly when holding breath—it’s CO₂ buildup that triggers the urge to breathe.
    • Training breath-holding teaches the body to use oxygen more effectively.
  • Useful applications:
    • Deep diving, meditation, sports performance, and relaxation techniques.

5. Breathing Adjustments Have a Transformative Effect 💡🌬

📌 Timestamp: 00:10:58

  • Small breathing changes throughout the day can significantly improve health, sleep, and focus.
  • Breathing is simple yet powerful—science shows even small tweaks can make a big difference.
  • Key takeaways:
    • Breathing correctly isn’t complex but is often overlooked.
    • It’s backed by scientific research and real-life experiences.
    • Those who control their breathing can improve their health naturally.

⏳ Timestamps for Key Moments

Timestamp Topic
00:00:23 Stop Breathing Through Your Mouth – Why nose breathing is superior.
00:04:59 Improve Lung Capacity – The key to longevity and breathing efficiency.
00:06:52 Slow Down Your Breathing – How slow breathing induces relaxation.
00:09:20 Hold Your Breath (Properly) – Breath-holding for better CO₂ tolerance.
00:10:58 Simple Breathing Tweaks That Transform Health – Final takeaways.

🌟 Conclusion & Final Thoughts

  • Breathing properly is a game changer—it impacts mental clarity, stress, and long-term health.
  • Small adjustments like nasal breathing, slow breaths, and intentional breath-holding can have huge health benefits.
  • James Nestor’s book Breath dives deeper into the science and benefits of optimal breathing.

Fair Use Disclaimer:

This content includes excerpts from a publicly available YouTube video for the purpose of commentary, criticism, and analysis. Under Section 107 of the U.S. Copyright Act, fair use allows limited use of copyrighted material without permission for purposes such as news reporting, research, teaching, and scholarship. All rights to the original content belong to their respective owners.

Tags: breath holding techniquesBreathing TechniquesJames Nestor Breathlung capacity improvementnasal breathing benefitsslow breathing exercisesstress reduction breathing
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