Breath: The New Science of a Lost Art

James Nestor’s Breath explores the forgotten art and science of breathing and its profound impact on human health and performance. Through a combination of scientific research, historical investigation, and personal experimentation, Nestor reveals how the way we breathe affects every aspect of our lives, from our physical and mental health to our happiness and longevity.

The Central Premise: Breathing as a Lost Art

Nestor’s core argument is that proper breathing is one of the most powerful yet overlooked tools for improving health and performance. He contends that modern humans have lost the knowledge of how to breathe correctly, leading to a wide range of health problems including anxiety, asthma, ADHD, and autoimmune disorders.

The book challenges the assumption that breathing is a simple, automatic process that doesn’t require attention. Instead, Nestor argues that conscious control of breath is a skill that can be learned and refined to dramatically improve quality of life.

Part I: The Lost Art of Breathing

The Breathing Crisis

Nestor begins by establishing the scope of the problem: modern humans have some of the worst breathing patterns in history. He presents evidence that:

• Mouth breathing has become the norm rather than the exception
• Breathing rates have increased significantly over the past century
• Nasal breathing, which was once universal, is now uncommon
• These changes correlate with increases in various health problems

The Evolution of Breathing

The book explores how human breathing patterns have changed over millennia:

• How our ancestors breathed and the benefits they experienced
• The impact of agricultural development on breathing patterns
• How industrialization and urbanization further altered breathing
• The role of processed foods in changing facial structure and airway development

Part II: The Science of Breath

The Physiology of Breathing

Nestor delves into the science of how breathing works:

• The mechanics of nasal vs. mouth breathing
• How the nasal passages filter, warm, and humidify air
• The role of nitric oxide in nasal breathing
• The impact of breathing on the nervous system

The Chemistry of Breath

The book explores the biochemical processes involved in breathing:

• How carbon dioxide levels affect oxygen uptake
• The Bohr effect and its implications for breathing efficiency
• The role of breathing in pH regulation
• How breathing affects cellular function

The Neuroscience of Breath

Nestor examines how breathing affects the brain:

• The connection between breathing and emotional regulation
• How different breathing patterns affect brain activity
• The role of the vagus nerve in breathing and relaxation
• The impact of breath control on cognitive function

Part III: The Experiments

Personal Experimentation

A hallmark of Nestor’s approach is his willingness to subject himself to extreme experiments. For this book, he:

• Had his nose surgically blocked for 10 days to experience chronic mouth breathing
• Documented the immediate and long-term effects on his health
• Practiced various breathing techniques from different cultures
• Worked with scientists to measure physiological changes

Scientific Studies

Nestor presents findings from numerous scientific studies:

• Research on the effects of nasal breathing on athletic performance
• Studies on breathing techniques for anxiety and stress reduction
• Research on the impact of breathing on immune function
• Studies on ancient breathing practices and their modern applications

Cultural Practices

The book explores breathing practices from around the world:

• Pranayama (yogic breathing) from India
• Tummo (inner heat) practice from Tibet
• Breathing techniques from indigenous cultures
• How these practices align with modern scientific understanding

Part IV: The Applications

For Physical Health

Nestor provides practical guidance on using breathing for physical health:

• Techniques for improving athletic performance
• Methods for enhancing recovery and reducing inflammation
• Approaches for managing chronic conditions
• Strategies for optimizing sleep quality

For Mental Health

The book explores how breathing affects mental well-being:

• Techniques for reducing anxiety and stress
• Methods for improving focus and concentration
• Approaches for managing depression
• Practices for cultivating emotional resilience

For Daily Life

Nestor offers practical advice for incorporating better breathing into daily routines:

• Simple exercises that can be done anywhere
• Breathing techniques for specific situations (public speaking, exams, etc.)
• How to create environments that support better breathing
• Strategies for breaking lifelong breathing habits

Key Concepts and Principles

The Power of Nasal Breathing

Nestor emphasizes that nasal breathing is superior to mouth breathing in virtually every way:

• Better filtration of air
• Increased nitric oxide production
• Improved oxygen uptake
• Enhanced immune function
• Better regulation of breathing rate

The Importance of Slow Breathing

The book highlights the benefits of slow, controlled breathing:

• Activation of the parasympathetic nervous system
• Improved heart rate variability
• Enhanced cognitive function
• Reduced stress and anxiety

The Role of Carbon Dioxide

Nestor challenges the common assumption that breathing is primarily about getting oxygen:

• The importance of maintaining proper CO2 levels
• How over-breathing can lead to health problems
• The benefits of breath-holding practices
• The relationship between CO2 and oxygen uptake

Practical Applications

For Athletes and Performers

• Breathing techniques to enhance performance
• Methods for improving endurance and recovery
• Approaches for managing performance anxiety
• Strategies for optimizing breathing during competition

For People with Health Conditions

• Breathing practices for managing asthma
• Techniques for reducing symptoms of anxiety and panic disorders
• Methods for improving sleep in people with sleep apnea
• Approaches for managing chronic pain

For Office Workers and Students

• Breathing exercises for improving focus and concentration
• Techniques for managing stress in high-pressure environments
• Methods for reducing the effects of prolonged sitting
• Approaches for maintaining energy throughout the day

For Everyone

• Simple daily practices that anyone can incorporate
• How to create breathing-friendly environments at home and work
• Strategies for teaching children proper breathing techniques
• Ways to maintain better breathing habits while traveling

Real-World Examples

Throughout the book, Nestor shares compelling stories:

• Patients who reversed chronic health conditions through breathing techniques
• Athletes who dramatically improved performance using breathwork
• Researchers who discovered unexpected benefits of controlled breathing
• His own personal transformations through breathing experiments

The Impact of “Breath”

Since its publication in 2020, Breath has had a significant impact:

• It became a #1 New York Times bestseller
• It has been translated into dozens of languages
• It has increased awareness of the importance of proper breathing
• It has inspired countless people to improve their breathing habits
• It has sparked increased scientific interest in the field of breathwork

Criticisms and Considerations

While widely praised, Nestor’s approach has faced some criticism:

• Some medical professionals question the extent to which breathing can address serious health conditions
• Others argue that the personal experimentation approach may not be appropriate for everyone
• The focus on individual solutions may overlook systemic factors that affect health

Conclusion

Breath provides a comprehensive exploration of the forgotten art and science of breathing. Nestor’s insights help readers:

• Understand that breathing is a skill that can be learned and refined
• Recognize how modern breathing patterns contribute to health problems
• Learn practical techniques for improving breathing habits
• Appreciate the profound impact of breath on all aspects of well-being

The book’s enduring popularity reflects a widespread need for practical guidance on natural approaches to health and wellness. Nestor’s investigative approach and personal experimentation make the science accessible and compelling.

Whether you’re looking to improve your athletic performance, reduce stress and anxiety, enhance cognitive function, or simply feel better in your daily life, Breath provides valuable tools for achieving your goals.

Nestor’s central message is empowering: one of the most powerful tools for improving health and performance is completely free and available to everyone. By learning to breathe properly, we can unlock remarkable improvements in our physical and mental well-being.

The book ultimately encourages readers to pay attention to something they’ve likely never considered before: their breath. It’s a call to action that recognizes that the path to better health may be as simple as learning to breathe correctly.