The Art and Science of Breathing with James Nestor and Joe Polish #212

The Importance of Proper Breathing:

• Most people breathe dysfunctionally, particularly through their mouths, which can negatively affect memory, decision-making, and emotions.
• Proper nasal breathing is essential for maintaining overall health, and James advocates for simple breathing exercises that anyone can integrate into their daily life.

Energy, Frequency, and Vibration in Health:

• James discusses how the medical world focuses largely on chemical interventions, but health can also be viewed through the lens of energy, frequency, and vibration, as suggested by Tesla. This perspective has guided much of his research in recent years.

Demonstration of Proper Breathing:

• James leads the audience through a practical breathing exercise to demonstrate how many of us breathe incorrectly. He highlights “paradoxical breathing” where the stomach contracts rather than expands during inhalation due to stress.
• He explains the importance of relaxing the stomach when breathing and shows techniques for shifting breath from the belly to the chest, while keeping the neck soft and shoulders still.

How Mouth Breathing Affects Health:

• Mouth breathing leads to a variety of health issues, from sleep apnea to dental problems. Industrialized food and environmental factors like pollution have contributed to changes in facial structure, narrowing airways and making it harder to breathe properly.
• Joe shares his personal story about how switching to nasal breathing, inspired by James’ book, transformed his energy levels and sleep quality.

Sleep Tape: A Simple Solution for Sleep Issues:

• James explains the concept of using “sleep tape” to encourage nasal breathing at night. While controversial at first, this technique has gained widespread attention due to its effectiveness in improving sleep quality.
• James shares how using sleep tape has helped him avoid waking up with a dry mouth and significantly improved his energy levels.

The Experiment on Mouth vs. Nasal Breathing:

• James conducted a 10-day experiment at Stanford, where he and a colleague were forced to breathe only through their mouths. The results were striking: they experienced reduced energy, impaired focus, and worsening sleep. This experiment provided real-world validation for the detrimental effects of mouth breathing.
• He emphasizes how small changes in breathing can lead to significant improvements in health and performance.

The Impact of Breathing on Physical Appearance:

• James shares how breathing patterns, especially in childhood, can shape facial structure. Children who are chronic mouth breathers are more likely to develop a recessed jawline and crooked teeth. This issue is so common it has a term—“adenoid face.”
• Teaching children the importance of nasal breathing early on can have long-term benefits, not only for health but also for physical appearance.

Breathing and Entrepreneurial Performance:

• Joe and James discuss how breathing can enhance entrepreneurial performance, especially for CEOs and high-powered individuals who are under constant stress. Proper breathing techniques help reduce stress, improve decision-making, and boost overall cognitive function.

James’ Writing Journey and New Book Insights:

• James reflects on his transition from copywriting to becoming a bestselling Author. His earlier work on freediving (holding breath underwater for extended periods) was a precursor to his research on the potential of breathing.
• He hints at a new book in the works, although he is still in the early stages of research.

Diet and Breathing:

• While not a nutritionist, James recommends avoiding processed foods as a way to support overall health and potentially improve breathing. Different diets work for different people, but processed foods are universally harmful.

The Importance of Breathing Techniques for Stress Reduction:

• Breathing for Anxiety: Nestor shares a powerful technique for reducing anxiety and panic attacks. Instead of using a paper bag, place your hands over your face and breathe in and out to a count of three, gradually making the breaths smaller. Repeat for 10-20 seconds to calm acute stress.
• Over-breathing Myth: Many people over-breathe, which can cause vasoconstriction and reduce oxygen delivery to the body. Nestor recommends breathing less, especially during workouts, for better oxygen flow and recovery.

Nasal Breathing vs. Mouth Breathing:

• Athletic Performance: Nestor highlights the importance of nasal breathing during exercise, pointing out that top athletes like marathon runners can maintain nasal breathing even at intense speeds. Switching to nasal breathing during workouts enhances recovery, fat loss, and overall performance.
• Jogging and Walking Technique: Try inhaling for four steps and exhaling for six steps while walking or jogging. This simple technique can significantly reduce stress and improve emotional control, especially in high-pressure situations.

Breathing for Sleep and Reducing Sleep Apnea:

• CPAP Machines: While CPAP machines can be life-saving for severe sleep apnea, Nestor points out they don’t address the root cause, which is often the size of the airway and mouth. Exercises like myofunctional therapy can help reduce snoring and sleep apnea by strengthening the airway muscles.
• Mouth Breathing at Night: Nestor advises against mouth breathing while sleeping, recommending nasal breathing for overall health and well-being. He suggests trying mouth tape to encourage nasal breathing.

Evolutionary Perspective on Breathing:

• Nestor discusses how industrialized food has led to smaller mouths and crooked teeth, contributing to breathing issues. He emphasizes the importance of chewing real, harder foods and incorporating myofunctional exercises to counteract these modern problems.
• Lessons from Nature: Observing how animals breathe, such as cheetahs or infants, offers a simple and effective guide for humans to adopt healthier breathing patterns.

The Role of Breath-work:

• While some experts like Patrick McEwan suggest avoiding hyperventilation, Nestor argues for the benefits of focused, vigorous breathwork (e.g., Wim Hof Method, Kriya breathing). These techniques allow for hormetic stress (short bursts of controlled stress) that can clear stress and boost resilience.
• Nestor recommends starting with simple breath exercises before diving into more intense practices, ensuring a proper foundation of functional breathing.

Breathing While Eating and Talking:

• Over-talking during meals can lead to excessive mouth breathing, which drains energy. Nestor suggests taking moments to breathe through the nose during conversations to maintain energy levels.
• Chewing real food is essential for preventing mouth breathing issues that arise from soft, processed foods. Nestor shares exercises to strengthen the jaw and airway, which are crucial for optimal breathing.

Resources

• Watch This Interview on YouTube
• Breath: The New Science of a Lost Art by James Nestor
• Deep: Freediving, Renegade Science, and What the Ocean Tells Us About Ourselves
  
• Myo Tape
• Genius Network Annual Event