140. How to Breathe Better | People I (Mostly) Admire

Nasal Breathing

James Nestor highlights the transformative benefits of nasal breathing over mouth breathing. He explains that nasal breathing increases oxygen intake by 20% compared to mouth breathing, which often leads to shallow breaths and reduced oxygen absorption 1. This method not only enhances sleep quality by reducing snoring and sleep apnea but also filters out allergens and dust, improving overall health 2. Nestor emphasizes the importance of proper oral posture, especially in children, to ensure healthy airway development and better breathing habits 3.

The one thing I've heard more than anything else since this book has come out is people have said I've trained myself to close my mouth at night, and my snoring's gone.

--- James Nestor

Nestor's insights suggest that simple changes in breathing can lead to significant health improvements.

   

CO2 Role

The role of carbon dioxide (CO2) in breathing is crucial for performance and health, as James Nestor explains. Contrary to common belief, CO2 levels, not oxygen, trigger the urge to breathe, and increasing CO2 tolerance can enhance athletic performance 4. Nestor notes that a balance between CO2 and oxygen is essential for optimal body function, and elite athletes often focus on improving their CO2 tolerance to boost performance 5. He also highlights that many asthmatics and individuals with anxiety have low CO2 levels due to over-breathing, and training them to breathe through the nose can significantly improve their symptoms 6.

The more you breathe that way, it actually helps to bring on those attacks.

--- James Nestor

This understanding of CO2's role challenges traditional views and offers new approaches to health and performance.

   

Breath Holding

James Nestor shares his experiences with breath-holding techniques, revealing the body's remarkable capabilities. Initially able to hold his breath for only a minute, he extended this to over four minutes through training, demonstrating that breath-holding is more about mental control than physical ability 7. Nestor describes freediving as both a sport and a meditative practice, emphasizing the body's innate connection to the ocean and its ability to adapt to underwater environments 8. He notes that even infants instinctively know how to hold their breath and swim, suggesting a deep-seated human connection to water 9.

I have met freedivers in their eighties in Japan and in France who have been doing this, they claim, every day of their life, and they are perfectly present in every way.

--- James Nestor

These insights into breath-holding challenge our understanding of human limits and highlight the potential for personal growth through breath control.