Breath: The New Science of a Lost Art
By James Nestor (2020)
Dojo Ratings
Book Info
Summary
In "Breath: The New Science of a Lost Art," journalist James Nestor explores the fundamental yet overlooked importance of how we breathe. Through a blend of historical research, scientific studies, and personal experimentation, Nestor reveals how modern humans have lost the ability to breathe correctly—a skill that was once innate and remains essential to our health and longevity. The book tracks Nestor's journey across the world as he investigates ancient breathing practices and modern scientific research. He conducts a groundbreaking experiment at Stanford University where he switches between nose and mouth breathing for ten days each, documenting dramatic differences in his physiological markers. Nestor examines how evolutionary changes in diet and lifestyle have altered our facial structures and breathing passages, leading to a host of modern respiratory issues from sleep apnea to anxiety. Throughout the narrative, he introduces various breathing techniques from different cultures and traditions, demonstrating their potential to transform health, athletic performance, and even manage specific medical conditions.
Key Takeaways
- 1
Nasal breathing is significantly healthier than mouth breathing, filtering air and producing nitric oxide
- 2
The ideal breathing rate is 5.5 breaths per minute (5.5 seconds in, 5.5 seconds out)
- 3
Carbon dioxide levels in our blood play a crucial role in health—breathing less can sometimes be better
- 4
Modern humans have developed narrower airways due to dietary and lifestyle changes over generations
- 5
Conscious breathing techniques can influence autonomic nervous system functions previously thought to be involuntary
- 6
Various breathing practices can help manage specific conditions including anxiety, asthma, and high blood pressure
Practical Applications
- 1
Practice breathing through your nose at all times, including during sleep (mouth taping can help)
- 2
Incorporate extended exhales to activate the parasympathetic nervous system and reduce stress
- 3
Use breathing exercises like box breathing (equal inhale, hold, exhale, hold) to improve focus
- 4
Engage in occasional breath-holding exercises to increase CO2 tolerance and respiratory efficiency
- 5
Practice 'resonant breathing' at 5.5 breaths per minute to optimize heart rate variability
Dojo Recommendation
'Breath' reveals one of the most accessible yet powerful tools for health optimization available to everyone—your own breath. At Longevity Dojo, we value how Nestor combines compelling storytelling with actionable science, making complex respiratory physiology both engaging and applicable. The techniques described require no equipment, can be practiced anywhere, and show results quickly. This book is particularly valuable for those dealing with stress, sleep issues, or respiratory conditions, but the breathing principles outlined are fundamental to anyone seeking to optimize their overall health and longevity.
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