Breath: The New Science of a Lost Art

by James Nestor

The New Science of a Lost Art by James Nestor
There is nothing more essential to our health and well-being than take air in, let it out, repeat twenty-five thousand times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences.

Genres: Nonfiction, Health, Science, Self Help, Audiobook, Psychology, Personal Development

247 pages, Paperback

First published May 26, 2020

About the author

James Nestor is a journalist who has written for Outside magazine, Men's Journal, Scientific American, Dwell, National Public Radio, The New York Times, The Atlantic, the San Francisco Chronicle, and others.

Reviews

[Brian · Rating 1 out of 5]

Over-promising, potentially dangerous, pseudo-science book that uses limited to no data to substantiate its claims. We don’t need another rebuke of science in the world these days...Nestor’s sentences like “doctors use scary words to describe breathing like hypercapnia, hypoxia...” undermine actual researchers and physicians. This book uses the classic trope of the medical establishment dismissing obvious, home-remedy style solutions. Friend, if even 10% of the claims in this book were true, physicians everywhere would be prescribing breathing exercises immediately.

What are those claims? The author states that breathing can cure scoliosis, strokes, asthma, bacteremia caused by injecting E. Coli into a patients veins, etc. Nearly every disease category is invoked. Only in his final disclaimers at the end of the book does he say “if you have stage 4 cancer, these breathing exercises won’t cure that.”

This feels like a Theranos-style use of data. The author uses Stanford’s name like he’s a full professor there, but he’s not affiliated at all and merely participated in a study on nose-breathing vs mouth-breathing. He uses qualifiers like “in several unpublished studies”...readers should beware of claims like that. Why would something so effective be unpublished? Oh right, the medical establishment trope. He interviews several “pulmonauts” — a word he created that is an insult to astronauts everywhere. These are people who have tried weird things with breathing and believe they’re effective.

One main thesis is the equivalent of intermittent fasting for breathing...”what if we breathed less?” Look out for future books on things-we-all-do mixed with what-if-we-did-them-less. Book ideas: blinking? itching? moving? Have at it, Mr. Nestor.

Can breathing help calm us down? Probably. Do people have actual breathing problems? Of course. Are we all breathing wrong and nearly all our ailments can be cured by just following this author’s breathing exercises? Doubtful.

If all this is true, put in the effort and run some scientific studies, Mr. Nestor. Prove your claims, get them peer-reviewed, and show the world. It’s too easy to write a misleading book these days.

How is this a NYTimes bestseller? Perhaps it should be in the fiction category...

[Miguel · Rating 3 out of 5]

In terms of single subject science books, Breath is a bit light on the science and heavy on the anecdotal evidence. Though there doesn’t appear to be anything outrageous or obviously harmful here, there also doesn’t appear to be deeply researched double-blind scientific studies following statistically significant populations either. The observation of one yogi who can seemingly control body temperature doesn’t make much of an observation about humanity at large, and it might just be an aberration or a falsified data point. But again, the recommendations of nose breathing and engaging in yoga-style breathing exercises seem fairly benign and may even improve overall health. But the science seems about as settled as various diet recommendations, the science of which seems to change by the year.

[Teal · Rating 4 out of 5]

One GR reviewer calls this "4 parts good info and 1 part crackpot," which I think is fair. Maybe even a little too kind -- I'd call it 3 parts good info, 1 part chat & anecdotes, and 1 part crackpot. It drove me nuts that there were no footnotes, and the bibliography isn't in the book but on his website. On his website. Grrrrrrr.

But that doesn't change the fact that for me, this was exactly the right book at exactly the right time. A few days ago I noticed that my breathing pattern was short and shallow and fast and uncomfortable, and I couldn't seem to shift it. It was as if my upper torso was locked, and I couldn't extend my inhales or exhales. It was a strange and disconcerting experience. This library loan came through that same day, and along with a breathing app I'd had on my phone forever, I set to work/play to try to loosen things up.

The resulting changes in my body came so swiftly that I decided I'd better keep a daily log to track them. Otherwise, I knew I'd be looking back on this experience and doubting things could have happened that... dramatically.

Starting with the day I opened the book and began experimenting with its techniques, I've had 4 consecutive nights of good sleep. Four nights. It has been years since I could say that. YEARS. The chronic sinus/nasal congestion that's been a feature of my life forever has moderated by about 50%. And my posture problem, that over the years I've alternately bemoaned and physically struggled against? That resolved itself in 18 hours (half of which I spent asleep).

And it's not like I haven't experimented with breathwork before. I've even done Grof's Holotropic Breathwork, many years ago (which I'd actually forgotten about entirely, until I encountered it in this book -- that's how little impact it had on me). But like I said above, right book, right time.

My experience is just another anecdote, though, so take it for whatever it's worth. Be aware that there's some very fair criticism of the book out there.

For example, here's a 3-star review I agree with: https://www.goodreads.com/review/show...

And here's a 1-star review with a perspective worth considering: https://www.goodreads.com/review/show...

But for me personally, implementing the breathing advice in this book has been, and is currently in the process of being, transformative. And when the price drops a bit, I'll buy a copy to keep. (I add that last sentence for the benefit of my GR friends who know what a cheapskate I am.)

[Subodh · Rating 3 out of 5]

This book has some very important ideas, but goes about them in a roundabout manner - digressing frequently into unnecessary personal anecdotes. The style reminds me of people selling miracle cures who promise a lot, but take a long time to tell what they are selling. The useful ideas of the book can be summed up in a few pages, the rest is unnecessary verbiage. Some of the ideas are dangerous. He talks of inhaling air rich in carbon dioxide as a treatment for many ailments. My fear is the some people my try their hand at self-cure with carbon dioxide after reading this book and come to grief.

The useful ideas of the book are essentially:

Breathing through the mouth is harmful, one should breathe through the nose;

Breathing slowly is best. The ideal breathing rate is 5.5 breaths per minute.

Long exhalations are particularly beneficial.

Rapid breathing is generally harmful, but done with conscious control it can be beneficial.

Carbon dioxide is not metabolic waste, it has an important role in health and well-being.

These ideas could have been expressed more clearly and succintly.

[Liong · Rating 5 out of 5]

Most of us aren't truly aware of our daily habits until we face health issues.

It often takes illness or discomfort to prompt us to pause and consider the impact of our lifestyles.

Yet, many simple practices can prevent common health problems, but we frequently overlook them.

Breathing, a fundamental aspect of life, plays a crucial role in maintaining our body systems for a longer, healthier existence. 👃 💪

This book thoroughly explains the importance of nasal breathing, a concept supported by numerous scientific reports and experiments cited by the author.

Chewing exercises are also vital. Interestingly, human facial structures can continue to change well beyond our twenties, even into our seventies.

This means we can influence the size and shape of our mouths and improve our breathing capacity at nearly any age.

For several years, I've personally practised mouth taping while sleeping to ensure I breathe through my nose, and the results have been quite fascinating. 👄🐽

Disclaimer: Please consult with your doctor or a healthcare professional before making any significant changes to your health routine. 😅

[Diane S ☔ · Rating 4 out of 5]

It seems many of us today, breathe wrong? A planet of open mouthed breathers that has caused a myriad of health issues. So, the author sets out to find how and when this changed. Melding, the historical, the scientific and current practices he takes us way back to a time when things were very different. When our mouths, noses and sinuses, our teeth were very different.

One never knows when picking up a book, that this book could be extremely beneficial to ones own health problems. That is what happened here, as.i both read and tried out the exercises in the book. Due to my severe breathing problems, I own an oximeter and monitor my oxygen levels. After just a short time, doing a few simple breathing exercises, my oxygen level rose quite substantially. I bought the book, the back of the book filled with items, things to do, that can help one strengthen lungs, sinuses and other areas. Aa life changed? We'll see, but right now I'm hopeful.

[Rishabh Srivastava · Rating 2 out of 5]

This was far too new-agey for my tastes, and seemed to cherry pick studies instead of quoting meta-studies. The larger message of the book (nasal-breathing is preferable to mouth-breathing, and slowing down breathing can lead to a host of health benefits) seem to be well substantiated. But portraying breathing techniques as a panacea to everything seemed a little hackneyed.

Quick read, and has some useful snippets. But wouldn't recommend it if you've done some form of breath-work in the past.

[Drew Quinton · Rating 1 out of 5]

I am not normally one to write reviews for books, but I felt I must with this one. I cannot believe how contrary to the scientific process this book is, whilst having the word "science" in the title.

This book is the author's philosophy on breathing, developed by experimenting on himself. It uses anecdotes in place of evidence. It attributes correlation to causation. And it cherry-picks data that supports its position.

Two glowing examples (before I put the book down):

1. Nestor explains that Native American Indians had perfect teeth and very minimal respiratory problems, a fact which he attributes to a cultural practice of breathing through their noses. The "science" that this is based on, is the writings of a painter in 1830. Nestor chooses not to consider the effects that air pollution, physical activity, genetics, population density, etc

2. Nestor also suggests that modern humans are breathing too much and that what our bodies "require to function properly" is "more carbon dioxide". Nestor bases this off experiments conducted decades ago whereby dogs we strapped down to tables, intubated, and physically forced to breathe at a higher rate with bellows until they died. This is the "new science" that Nestor bases his recommendations on. Nestor also seems to neglect to mention that raised blood carbon dioxide levels are a sign of chronic respiratory disease, seen in COPD, OSA, OHS, etc.

Okay, rant over. Time to take some deep breathes...

[Story · Rating 4 out of 5]

I've had respiratory problems since I was a child and thus found this book quite fascinating. The author presents various theories on the best ways to improve our breathing and backs up the methods with science. I tried some of the suggested exercises and felt better immediately. I highly recommend this not only to people with breathing problems but anyone at all who is interested in improving their health.

[Socraticgadfly · Rating 1 out of 5]

This book is ultimately New Agey, yogic-breath metaphysics peddling cultic bullshit.

Pure and simple, based on the end of this book, and what I’ve glommed on reviews of other books, this is a vehicle to promote yogic breathing practices AND the metaphysics behind them, disguised as a vehicle of a “better breathing” book.

It’s quackery and cultism right there. Beyond that, it promotes pseudoscience elsewhere as well as potentially unhealthy and even dangerous practices.

It seems to have lots of interesting insights, but they’re largely anecdotal. It does have lots of problems. These are mostly at the end, but there’s a few early on, and more pile up in the middle of the book even before Nestor goes New Agey.

He does mention the domestication of fire, eons before refined foods, was the first major jaw-shrinkage time. But, he doesn’t go back older, far far older, to our australopithecine ancestors walking upright, and how that affected sinus drainage (as well as backs and fallen arches).

The non New Agey pseudoscience starts on page 60 with emphysema, which, first of all, is not the medical term used to day, rather, of course COPD.

The claim that emphysema is mainly due to poor breathing rather than cigarettes is a howler. So is the hint that COPD is curable. It is not. Its progression can be slowed and some of its symptoms can be ameliorated, in part through breathing exercises and related items, yes. But it can’t be cured.

From here, Nestor drops hints, while carefully avoiding direct statements, that other medical maladies can be cured just by breathing right.

The bad stuff is when he goes New Agey on yoga 30 pages before the end. And yes, dude, that’s what it is.

He talks about the “invisible energy” of our breath called prana in Sanskrit, etc., which he equates to chi and other things, which (setting aside the New Agey bullshit that any of this is real), no, they’re not the same.

He next raves about acupuncture. Reality? As Western medicine, starting in the 1700s, started making scientific discoveries, it started replacing acupuncture in China, which only rose again with the aid of the Great Helmsman (Wrecking the Ship of State), Mao.

He then talks about the spiciness of Chinese and Indian food. In reality, Chinese food, especially, was pretty bland before the Columbian Exchange. Beyond that, a lot of Chinese and Southeast Asian food today isn’t that hot. (Contra the claims of someone on Quora, Szechuan pepper is NOT “hot.” Indian long pepper, of the same genus as black pepper, is somewhat hotter, but not that hot.

He then gushes about Swami Rama, ignoring that good skepticism has shown with other yogis, they’ve never been able to actually stop their heart for more than a second or two; rather, they’ve used body control to muffle their heartbeat and other things. …. And ignoring that outside of that, he behaved like many another modern Indian guru, complete to the point of losing a sexual assault lawsuit.

He then says rocks differ from birds and bees based on the level of energy or “excitability of electrons.” This of course ignores uranium and radium ore rocks in his attempt to put a pseudoscience veneer on things.

After that, no, the Indus Valley Civilization of Harappa et al has nothing to do with pre-Hindu Aryan religious ideas. Since we still can’t translate their language, in fact, we don’t know what it has to do with anything! And, calling the Aryans “black-haired barbarians from Iran” is all wrong. They came from today’s central Asian “stans,” first of all, not Iran. The Indo-Aryans split from Iranians before this migration. And, of course, we have no way of knowing their predominant hair color. And, if this was an attempt to separate Indo-Aryans from Nazi ones, well, the Hindutva-fascism of today’s RSS, the backbone for the BJP political party of Indian PM Narendra Modi, has muddled that back u p.

As for the actual breathing ideas? Why precisely 5.5 seconds? What makes this better than either 5 or 6 seconds? Outside of a modern “app” (the stress of whose use might negate breathing benefits) who’s counting half-seconds?

Beyond that, Nestor misses an even simpler exercise that I’ve known about for years: the 8-8-8 breathing. Breathe in for 8, hold for 8, out for 8, preferably nasally in and orally out. Maybe the orally out doesn’t address mouth breathing, but that’s only one part of his breath focus, so I can go beyond that, too. It does “ground” one by doing it this way, both on the counting which is full seconds (or if you count a bit fast, still 6 seconds or so), and on focusing on breathing by alternating the nasal in and oral out. In addition, the ‘hold’ part mimics Nestor’s push for a long exhale.

Pursed-lip breathing is something else simple, but non-New Agey connected, that Nestor doesn’t mention. Wiki specifically says, per one health thing that Nestor does hammer, that pursed-lip breathing works on the parasympathetic nervous system.

That then said? There’s little controlled evidence for benefits of alternate nostril breathing, and very little for one nostril controlling one nervous system, and the other the other. Most studies that DO claim benefits are of yogic-influenced alt-med research.

Other things not mentioned? Many of Wim Hof’s records have been broken by others. Multiple people have died following the Wim Hof method.

That said, the subtitle of his “Deep” book containing the phrase “renegade science” should say something.

So, I won’t even recommend this book for the breathing exercises. Find another.

[Steph Mann · Rating 3 out of 5]

Though I believe there is really good information to help people to better health, the author sometimes supports his ideas with information he got from I-don't-know-where. Example: in 30+ years as a Tibetan Buddhist studying with authentic teachers (not reading new-age or yoga studio versions of Tibetan Buddhism) I've never heard or been taught about repeating om mani padme hum one syllable/second. Where in the world did he get the that idea? I'd love to know.

The fact that he supports his arguments with something highly questionable in this case makes me suspect he does it in other cases that I am less knowledgeable about. This in turn makes me question everything in the book much more than if his arguments had more comprehensive notes/footnotes. I *think* the author knows what he's writing about, but am not sure since he includes what I'm pretty sure is some kind of perversion in the area of my expertise. And though that area of expertise is only peripherally associated with the core of the book still it creates suspicions and doubts in my mind.

[John Tankersley · Rating 5 out of 5]

4 parts good info and 1 part crackpot, this book seems to have a good amount of excellent information that’s well-researched mixed in with some new age nonsense. But on the whole, I’m glad I read this. I am using some of these exercises and am making some (hopefully) lifelong breathing changes based on the principles in this book. I’m glad that this book is pushing forward some good self-maintenance and I look forward to the research that grows out of the author’s compilation of a variety of sources into a slim, easy-to-read volume.

[Kirill · Rating 1 out of 5]

You know how sometimes you encounter a click-bait article on the Internet, with a promising title, only to realize that it's a fake news resource meant to earn money from showing you ads? This book, with its high rating, is just like this. How on earth it is a NY Times bestseller and a GoodReads nominee for Science and Technology book of the year, is beyond my understanding, since it was written by a journalist (not a scientist) with very little understanding of how to conduct a proper scientific research.

Perhaps, this book was not meant for me, since I don't have problems with nasal breathing, but nevertheless, I have found it to be reeking of sensationalism more common for pop science articles from the Internet. The author mentions a lot of unsupported facts and research, whines too much about how terrible human species are at breathing, how agricultural revolution transformed our oral cavity structure, reducing our ability to breath like other animals, etc., etc. As if modern people didn't have enough anxieties about their bodies already. A lot of facts and research are presented selectively, only to prove author's point, without providing enough insight into alternative opinions. Moreover, often the author undermines real researchers and doctors for their "scary words" and healthy criticism.

The last chapter actually turned out to have much more common sense with author admitting that breathing is only a part of a complex health system, along with diet, exercise, etc., and dedicating a few moments to describe a few breathing exercises. But honestly, save yourself time and money and read something else on this topic, like Iyengar's "Light on Pranayama". Pranayamas (yogic breathing techniques) are amazing, but consult your doctor if you have health problems, since some of them can be quite harmful if done without supervision.

A very few key takeaways, but more like reminders:
- Inhale through the nose, not through the mouth, try using diaphragm more;
- Chew food thoroughly - it is not just for getting nutrients from it, but also for developing your oral cavity (which is important for breathing);
- In general, try to consciously slow down your breathing (with exception of some exercises);
- Don't trust ratings on GoodReads too much.

[Ken · Rating 4 out of 5]

If you've got serious health issues, breathing exercises may help in a small way, but they're not about to cure you. But what if you have nagging health issues, the kind allopathic medicine can't really cure and really doesn't have time to dig into? In that case, breathing exercises might offer surprising relief.

Credit India, China, and Nepal of long ago. Hindus and Buddhists, chiefly. You know. The guys who practically stop their lungs from breathing or their hearts from beating or their skin from freezing even though they're "OM-ing" in the great outdoors, mid-winter.

But what about your lay-breather? You, me, the mail carrier? In that case, maybe slowing, speeding, holding (to the point of discomfort), or expanding your lung capacity might bring results. All it takes is... practice.

James Nestor has done a lot of practicing. For this book, he offered himself up for most every modern-day doctor, guru, and holy man alive -- all folks building on ancient knowledge and, in many cases, finding modern clues as to why the breathing techniques work. This, then, is the story of his journey.

Could it be your journey? And which breathing technique suits your problem best? I wasn't always clear on that, and descriptions of breathing techniques are no replacement for videos (better) and actual coaching with an expert (best).

Safe to say, though, that we all generally suck (see what I did there?) at the autonomic process of breathing. We should shut our mouths for starters. Always. Even exercising. And, if we don't have sleep apnea but do snore (check with your loved one or your dog), you might keep your unconscious self honest by trying "sleep tape" (it's on Amazon) over your mouth each night.

You see, the evolution of our heads has worked for us and against us. On the plus side, our skulls have made more room for our brains, even though you wouldn't know it reading exploits of your fellow men in the newspaper (many in positions of power). It's also evolved to make more room for the tongue and talking eloquently.

Big tongues don't help your breathing though. Nor does the continually shrinking mouth space overall. We overbreathe like we overeat. Sucking wind on the rapid, shallow breaths we've gotten used to. Often, unbeknownst to ourselves, sporadically holding our breaths.

Ideally, you see, your inhales should be 5.5 seconds followed by exhales of 5.5 seconds (5 or 6 are both acceptable). Try it, though, and you may find yourself breathless in quick order, like you need to "catch up" on your oxygen (pant, pant, shirt, shirt).

Speaking of big-letter O, did you know that CO2 is equally important to your well-being? (So if you feel like a plant sometimes, there's a scientific reason.) Sucking oxygen on the sidelines isn't really doing much for athletes, but hey, if THEY think so, let 'em mask up and gulp their wonder drug....

Ultimately, if you're too busy to think about your breathing, don't bother reading this. But if you're not too busy to think about it for, say, 10-20 minutes a day (practice!), give it a gander.

Or, as a shortcut because you care not about the details, you can take a tour of some of the breathing videos and excellent Q&A video interviews with pulmonary experts on Nestor's website by simply going to

https://www.mrjamesnestor.com/breath

Who nose? It might do you some good.

[Danila · Rating 5 out of 5]

Listening to this audiobook it was best experience! Exploration of the science of breathing is not just edifying, but transformative. Nestor’s narration is replete with curiosity and eagerness which makes it both informative and engaging about a topic that is often overlooked.

The book explores the history, science, and the technique of breathing, demonstrating the simple subject of breath and its profound effect on health and well-being. The audiobook is both fascinating and accessible because Nestor is a skilled storyteller and his exhaustive research is engaging.

Nestor’s narration makes complex scientific ideas easy to understand and fun to listen to. Nestor has a clear passion for the subject matter and he gets me excited about my breath, getting me to think more about it and apply it in my life.

This book is full of surprises and practical information, ranging from ancient breathing strategies to cutting-edge scientific discoveries. Nestor’s wry voice carries you through these in a way that is both clear and effective, and the audiobook immerses you in the journey.

[Heidi Wiechert · Rating 5 out of 5]

James Nestor takes a deep dive into the fascinating and surprisingly mysterious world of breathing. "How mysterious could it be, Heidi?" I hear you ask. It's something everyone does without thinking literally a few times every minute every day of their lives.

Well, there's a lot of mysteriousness, as Nestor discovered through his journey from terrible breathing to consciousness-shifting, bone-building, better breathing.

"I do as instructed, and listen as the rushing wind that was pouring through my lungs suddenly stops and is replaced by pure silence, the kind of jarring quietude a skydiver feels the moment a parachute opens. But this stillness is coming from inside." pg 143, ebook

He talks to researchers and mystics from around the globe to access both cutting edge research as well as ancient teachings from such exalted texts as The Upanishads.

What he's discussing here isn't new, but it feels new, perhaps because of the chronic disconnect between the mind and body that seems to haunt modern humanity.

From breathing slower to exhaling more, the dangerous of mouth breathing and the astonishing connection carbon dioxide inhalation has to panic attacks, there's a lot to explore.

And, despite all of the observed benefits and ten years of extensive research, Nestor doesn't forget to mention that breathing isn't a panacea. I appreciated that part as well.

"... what I'd like to make clear now, is that breathing, like any therapy or medication, can't do everything. Breathing fast, slow, or not at all can't make an embolism go away. ... No breathing can heal stage IV cancer. These severe problems require urgent medical attention." pg 184-185, ebook

I bookmarked all of the exercises Nestor gathers together from the text and lists at the end of the book. Each has similar yet slightly different affects according to practitioners of the methods. I may have to try every one to see for myself.

Highly recommended.

[Vivian · Rating 4 out of 5]

Popular science approach to the physiological effects of breathing, and how we breathe, on the body and mind from the cellular level up. Unsurprisingly, a good bit of attention is focused on yoga techniques, but it also illustrates other techniques utilized by premier athletes and opera singers. Essentially, how to get the most out of life. This doesn't replace modern medicine, it demonstrates what a valuable tool conscious breathing is on the human engine.

Not academic speak, but substantive enough that I'll buy a copy for a healthcare worker friend.

And honestly, I'm a bit terrified of mouth-breathing after reading this.

[jeo · Rating 1 out of 5]

I was expecting something that covered the science of breath, instead it mainly just regurgitated claims from new age experts.

[Dave Schaafsma · Rating 3 out of 5]

"I do as instructed, and listen as the rushing wind that was pouring through my lungs suddenly stops and is replaced by pure silence, the kind of jarring quietude a skydiver feels the moment a parachute opens. But this stillness is coming from inside."

I’m a pretty chill guy, most of the time, but when my bp and resting heart rate indicated signs of trouble, I took the “opportunity” of the pandemic to enact some changes in my life: Running/walking daily, weight loss, meditation, and these things have helped. I also read The Art of Breathing and a few other Buddhist treatments of the subject. Then this book, a good summary of current and ancient science as Nestor travels the world over to talk to scientists and monks.

The guy establishes credibility, actually, by not being a scientist, but by being less than healthy, and doing what some of us do, exploring how to get healthier. And he hits on breathing as the one central (and free!) thing we can do to improve our health. He’s had pneumonia a couple years in a row, diminishing his lung capacity, has asthma, has sleep apnea, he’s anxious, a mess. And decides to change his life but trying various breath-based strategies, and researching. The executive summary:

*Shut your mouth (breathe as much as possible through your nose, which is intriguing to me, possibly crackpot, but I have been consciously working on it as I listen to the book; maybe I will be transformed soon?) (my ex says, perfect, shutting up more will make you and everyone you know happier and healthier!)
*Breath slower, and with fewer breaths per minute. (My Fitbit tells me I average 12 BPM, but Nestor and his team think 5-6 would be better for most of us). (Makes sense to me; I’m calmer when this happens, and it happens during meditation, for sure)
*Spend more time exhaling than inhaling (yes, CO2 in this process can actually improve your health, something I already knew from researching about running; the news about CO2 and panic attacks is interesting)
*Holding your breath periodically can actually help you expand lung capacity (see above, re: CO2, though I am less convinced about this one so far) (and do this breath holding while sitting or lying down)
*Pure oxygen tents will not “cleanse” you; better breathing technique is what you need to get healthier.
*Rapid breathing is generally harmful, but done with conscious control it can be beneficial. (I don’t know about these last two, really)
*The key body part to weight loss (and sexual health, posture, bone density, heart health) is the lung (like most health and self help books, this book seems to claim the cure for all ills with this single thing, which undermines his point, in my opinion--He does in the end say correct breathing won’t cure all ills, but this isn’t the general impression throughout; he generally overpromises) (so if he gains credibility through his desire to heal himself, he begins to lose credibility for me in trying every extreme [?] breathing idea he can find).

Nestor is actually a very good writer, balancing the personal with the research. Most of what he writes about is out there already, though not central to medical practice. Why not? Alternative medicine? = Is what he says ultimately suspect? Maybe. We’ll see, but I for one am trying to breathe with the help of exercises he includes. There were no footnotes, which was disappointing, but the bibliography is on his website. As a teacher educator I have from time to time invited in a local expert in breathing who advises singers and athletes on how breathing better can help you. This seems obvious that it can help you. Deep breathing vs shallow breathing? Seems like common-sense. Mammals with the lowest resting heart rates live the longest? This seems true, useful to consider.

Some of it seems far fetched; such as the claim from someone he worked with that breathing through your left nostril enhances creativity--that left brain-right brain theory). But also, this "clean up you breathing" sounds like colonic cleanses or crazy diets that promise more than they deliver. Grof's Holotropic Breathwork? Holding your breath? Over-breathing?I don’t know. I recall the fast-breathing of Lamaze vs the deep breathing of Bradley, when I was first having kids, and this made sense to me that little short breaths were less useful than deep breathing. Ultimately I recommend the book to check it all out, but if you have already started down this Better Breathing path, you might know what you need to know already.

[K.J. Charles]

Hmm. An interesting look at breathing (how very much of human culture has treated it as important, how we in the modern West don't, and what difference scientists have shown it can make). Some really interesting stuff in here when it's actually evidence based, especially on why it's important to breathe through the nose and into the abdomen, both of which I've heard a lot but never thought much about. And 'email apnea' is clearly a thing (when your attention is skittering around the internet and you gasp for breath and realise you've not been breathing properly for some time.

There's an awful lot of fairly unlikely assertions in here, eg breathing through the left nostril affects a different nervous system than breathing through the right one which...I'd like a bit more explanation on how that works, honestly. Lots of subjective responses as well. But clearly breathing requires a bit more attention than I've hitherto given it, anyway. Engagingly written, also, with lots of humour and some really interesting case histories.

[Lara Amber · Rating 1 out of 5]

Unfortunately full of pseudoscience and overblown claims. For example he talks about Katharine Schroth in Chapter 4 describing her case of scoliosis as extreme and her being left to whither in bed. Minor research shows that her case was considered mild to moderate and she didn’t cure it with just breathing but also physical therapy. His descriptions of her clinic skip over anything that disturbs the magic of breathing storyline he’s pursuing.

[Hannah · Rating 5 out of 5]

Of course I started breathing more consciously while reading the book 😂. Some of what is described feels outside of convention, but I was raised on eastern medical practices, so none of it felt out of the realm of possibility. I’ll be rereading this book many times throughout my life. For as long as I have breath, I want to be living my best health.

[Leah · Rating 4 out of 5]

Well this book was very enlightening, I had no idea correct breathing has such an importance on your overall health and can prevent diseases and conditions.

Always breathe through your nose, never through your mouth, even when you're exercising, and especially when you're sleeping. Breathing through your mouth can cause dental problems, jaw and facial issues and even erectile dysfunction. This has been known and practiced for centuries.

Just as inhaling is important exhaling is equally as important, it's important to have full exhales.

Chewing is important and we're loosing this ability by eating soft foods, smoothies and avocado's and banana's are all soft. It's fine to eat those foods but you have to also have hearty foods to chew onto to maintain that strong jaw.

There's breathing methods you can do to improve health or to get rid of snoring and even sleep apnea. It's all about conscious strong breathing for short periods of time.

Hold your breath to improve diaphragm strength, carbon dioxide levels rise. Carbon dioxide is a product that is mostly in the exhale but it's still very important to the bodies system. Breathe in for 5.5 seconds and exhale for 5.5 seconds for few minutes or few hours.

James Nestor talks about Wim Hof's breathing methods too, and I've seen Wim from Gwyneth Paltrow's tv show The Goop Lab where Wim had a whole episode.

[Julie · Rating 3 out of 5]

Recommended to Simon and I, by our friend, Tim on 1/20/24. I was delighted to be able to download the audiobook via my library. On 1/26/24 we began listening.

We finished listening on 2/3/24 while working in our kitchen. Overall, this book makes a lot of sense especially when talking about anxiety, however by the time we reach chapter ten, which talks about yoga I had glazed over a bit.

There were some sections I felt like I needed to skip, these were when Nestor reports on animal experiments that others have conducted. He gives fair warning of this which was helpful.

Nestor provides basic steps to healthful breathing toward the end of the book. They are:

1. Don't breathe through your mouth - it's bad for your health. In fact, he and fellow pulmonaut, Anders Olsson, provide proof of this from the experiment they conducted together. This was probably my favorite chapter and most interesting.

2. Breathe through your nose.

3. Exhale. Thoroughly exhaling means you bring more new air into your lungs. Generally speaking, most people breathe shallowly using little of their potential lung capacity and get less benefit from their breath. Nestor compares peak efficiency versus just getting by.

4. Chew. People alive prior to three hundred years ago chewed a lot and had straight teeth and healthy sized mouths. We need to eat rougher foods that require more chewing, rather than the softer more processed foods of today.

5. Breathe more on occasion. Nestor is not talking about over-breathing which is damaging to your health. Rather, he is referring to breathing heavily for a short intense amount of time to wake up your system and change things up.

6. Hold your breath. Slow, steady breathing is better for all of us and especially when experiencing anxiety.

7. How we breathe matters. The recipe for perfect breathing is to inhale for 5.5 seconds, then exhale for 5.5 seconds.

Finally, Anders Olsson reads through some breathing methods.

[Kyle Poe · Rating 3 out of 5]

James Nestor makes it clear at the outset of this book that he is a journalist, not a scientist. As a scientist living in the age of COVID-19 and Donald Trump, I have learned to be wary of journalists who speak for the scientific community. At the end of the day, the goal of journalism is to bring attention to a topic, and often at the expense of objectivity.

“Breath”, I will be the first to admit, takes the reader on a fascinating journey, along with Nestor himself, in discovering—and “re”-discovering—breathing techniques that allow the practitioner to exert mindful control over their physiology, from decreasing snoring and combating ADHD to seemingly superhuman tales of curing scoliosis and thinly-garbed monks melting circles around them in the snow, using the mysterious “Tummo” technique. There is much good to be said about the breadth (pun intended) of this book, and it brings a lot of fascinating case studies to light. Nestor, with his journalistic charm, is never one to shy away from perhaps overly descriptive language, and keeps the reader curious about what will happen next throughout the narrative and descriptive portions of the book.

With all this said, one word was present in the back of my mind the entire time I was reading this book—pseudoscience. I will not claim the infallibility or immunity from ignorance of scientific and medical institutions, but Nestor seems to suggest its presence with a twinkle in his eye, in an apparent appeal to the “alternative medicine” audience that may find and read this book. Much of the language used is outdated, like “reptilian brain” and “left-brained vs. right-brained”, and mostly harmless. But at times, I was particularly alarmed. At one instance, Nestor suggests that “nasal cycles”, where one alternates between breathing through the left and right nostrils, are responsible for stimulating logical thinking vs creativity, appealing not only to an outdated and harmful pseudoscientific concept in neuropsychology, but also failing to address the obvious question that would be raised in response to such a claim: both nostrils lead to the same sinus cavity, so there is no reason to suspect such a ridiculous idea, and had the author truly acquainted himself with the anatomy of the nasal passages before attempting to play scientist, this idea never would have been entertained.

While the book is interesting and a good read, for the layperson not equipped to recognize and address the various thinly-veils appeals to ancient wisdom, non-sequiturs, and other logical fallacies and scientific inaccuracies sprinkled throughout what is otherwise a fascinating and informative read, I can not recommend this book. It is far too likely that this book will become a part of the gospel of the “alternative medicine” community, and that is not something I can endorse. While Nestor does make a genuine attempt at scientific rigor, his final product is ultimately a 200 page op ed.

[Karen · Rating 4 out of 5]

Before we started to RV years ago (we no longer do now), I thought I wanted a tiny house. I don’t know why, it just seemed so appealing to be able to drag your house wherever you wanted to be. With all the conveniences of home right within your walls.

As it turns out…

RVing could do the same thing, only easier.

Still…

I loved to (and still do) like to go to the You Tube channel where people would give tours of their tiny homes.

And…

Since I still do, I am also fascinated by the people who do live in tiny homes.

As it so happens…

One such individual in the UK happened to be reading this book, and talking about the small groups he facilitated around this book.

So…

Being curious about his work, and because I do appreciate the art of meditation, and understanding how breathing can help us in so many ways, besides just keeping us alive…

I decided to investigate the book.

And…

That is how I ended up ordering it at my local library.

“No matter what we eat, how much we exercise, how resilient our genes are, how skinny or young or wise we are – none of it will matter unless we’re breathing correctly.”

I read once that breathing is more than an intuitive act and studies have shown that many maladies like asthma, anxiety and psoriasis can be reduced or reversed simply by changing the way we inhale and exhale.

Whenever I have found myself in an anxious state of mind, I put my hand over my heart ♥️and breathe. I keep my hand there as a way to steady myself, my pulse, and my mind. Focusing on my breath helps to calm me.

This book seems to focus on how breath is about healing and preventative medicine. We just need to not take breathing for granted.

The author’s focus is on helping the reader breathe. He provides many regimens, with the intention of guiding readers to learn what is best – i.e., inhaling-exhaling techniques.

And…

In so doing, accordingly, we can be cured of many maladies.

The question is…

Do we believe him – or is this another pseudoscience?

To be honest…

I was most attracted to the appendix where the author provided many different breathing methods. I felt that was the most beneficial part of the book. I will add a star for that alone.

I practice meditation and yoga on a fairly regular basis. This practice allows me to be in the moment.

Did what he share offer anything new or revolutionary?

I think if one is unfamiliar with the power of breathing, or practice of meditation or yoga, this might be a helpful book. To at least review the power of breath.

[Stephen Kiernan · Rating 4 out of 5]

When was the last time you read a book that, within the first three pages, changed your behavior?
BREATH will do that. You'll find yourself breathing deeper, newly aware of the sustenance you rely on more than food or sleep, yet which you take largely for granted.
That mindfulness is the best thing about this book.
The author submits himself as the subject of experiments, so the descriptions are visceral (you will not want to try the 10-day mouth-breathing test). The writing is vivid and in a light tone.
There's a rhetorical problem, in part, because the author believes that everything old is therefore wise (we need only look back as far as blood letting and leeches to know that's not true). His belief sometimes leaves holes in his argument.
But paying attention to breath is fascinating. There's an interesting fact on nearly every page. You'll find yourself breathing longer, and entirely through your nose, with an emphasis on completing the exhale. And later, you'll realize how shallow your breath often is.
Any book that reveals that sort of shortcoming is worth the ink, and time.

[Mehrsa · Rating 4 out of 5]

I read a whole book on a thing I have never thought about before and now I feel like I have to relearn automatic functions of my body! I wish there was a bit more evolutionary science to back up some of the claims here because the claims on how our mouths got too small and our noses don't work properly is a little bit far-fetched? Seems like he's making both an evolutionary claim (though seems more Lamarckian than Darwinian) that when we started eating soft foods, our jaws a a species got smaller and also he's making an environmental claim that we do this to ourselves by not chewing enough etc. I just would love to see more support for this theory, which I am willing to buy. I am totally onboard the arguments about breathing as meditation and as healing. I think that is so embedded in so many cultures and sort of obvious to anyone who has tried it.

On the orthodontia practices, my mom (who is a big believer in ancient healing practices) has been railing against how orthodontists made my younger siblings' mouths too small by taking out too many teeth too early so I am sure she will be happy to have this supported.

[Tom Quinn · Rating 4 out of 5]

This breezy title ticks a lot of my nonfiction boxes: accessible Evolutionary Psychology tied to an engaging narrative featuring the author in a bit part, enough spiritual slant to stimulate without overbearing, wacky digressions, and practical tips in easy to digest portions.

4 stars, quite possibly a personal 5. I could maybe see myself owning a copy.

[Mohit · Rating 1 out of 5]

This book is supposed to be highly rated and strongly recommended but after spending a week with it, grappling with finer details, ordering more books sideway mentioned in it and googling the references quoted within the book, here is my summary;

This book is anecdotal, pseudo-scientific and potentially dangerous. It starts a thread with promise of carrying it through and somewhere in between changes the very premise of the original thought. It tries to tell those age old lessons about Breathing which most of us were taught as kids - To breathe well. As for the content, I would recommend any of the reader or interested person here to just pick any good book on Yogic Sutras and should come out 1000 times more learned and satiated. I would recommend to skip this and maybe find any other good one should this be a topic important to you.