Breathing - how James Nestor's Book describes we've lost the Art of our Breath!
"Breath: The New Science of a Lost Art" by James Nestor explores the science and history of breathing, emphasizing the importance of proper breathing techniques for overall health and well-being.
The book delves into how modern lifestyles have led to improper breathing habits and how relearning the art of breathing can have profound effects on physical and mental health. It covers topics like the connection between breathing and various health issues, the benefits of nasal breathing, techniques for improving breath control, and historical perspectives on breathing practices. The book aims to inspire readers to pay more attention to their breathing habits and to incorporate healthy breathing practices into their lives.
Here are some key themes and quotes from "Breath: The New Science of a Lost Art" by James Nestor:
1. Nasal Breathing: Nose breathing, or what is often referred to as 'nasal breathing,' is the way humans have breathed for millions of years. It's how our bodies were designed to take in air.
This is the lost art, breathing 😮💨 through our nostrils!
2. Mouth Breathing vs. Nasal Breathing: Mouth breathing not only alters your microbiome, it robs you of the nitric oxide that should be going to your brain and internal organs, and it disrupts your water balance.
Not breathing in and out of your nostrils 👃 prevents our body to work at its best!
3. Breath-Holding and Health: We can eat weeks without food, days without water, but only minutes without air. Yet the one thing most vital to our survival, we pay no attention to.
Mindlessly breathing 😮💨 is a trend that’s grown amongst humans, as breathing is automatic, but breathing properly is the lost art. An art we must practice, if we want to breathe properly in that automatic state.
4. The Paradox of Modern Breathing: The more we've advanced in health and medicine, the sicker we've become. We're so caught up in the idea of fixing ourselves that we've ceased to take a step back and ask why we're so broken in the first place.
Treating symptoms rather than looking at the entire individual person, body and mind, that holistic approach, and looking at the base line things in a person, like how they breathe day to day. Or even sleep, eat, exercise etc. is missed or not taken into consideration as it perhaps should.
5. The Importance of Carbon Dioxide: Carbon dioxide is not the enemy. It is the basis of all life, one of the most powerful signals and stimulants in the body.
6. Breathing and Stress: Stress isn't the problem. Our response to it is the problem. Breathing can provide us with a solution.
Breathing techniques are becoming increasingly effective and important in managing our stress and our body response to stress. Whether we feel anxious, depressed, stressed, angry, more and more attention to how we breathe can help with these conditions. Or at least limit the emotional response that creates dis-ease in the body.
7. Breathing for Performance: Even slight changes in breath can increase pain tolerance, speed, strength, and cognitive function.
If we work on breathing more mindfully and training ourselves to properly nasal breathe it can improve our overall health.
8. Ancient Breathing Wisdom: There is an entire universe of untapped knowledge inside us. It's a matter of reviving these practices and tapping into that wisdom.
Between yoga, meditation, Buddhist practices there is breathing techniques that can help us tune into our breath.
9. Breath Control Techniques: Prolonged exhales can shift your autonomic nervous system from a sympathetic fight-or-flight state to a parasympathetic rest-and-digest state.
How can the breath really do that?
Try it, take a deep breath 😮💨 in, hold the breathe for 3-5 counts and slowly exhale out the mouth. Repeat 🔁 at least 5 times and see how you feel. Boxed breathing technique is a good one for this, here is a video on how to do just that.
Box breathing also known as square breathing.
10. Breathing and Sleep: Sleep is not the problem, it's how we're breathing while we're sleeping. One way Nestor mentions this can be done is by taping your mouth during sleep to retrain yourself to breathe out of your nostrils. We can tend to breathe out of our mouth when we sleep which can impact how we feel the next day, rested or still groggy.
These quotes capture some of the key concepts and ideas presented in "Breath" by James Nestor. The book explores the science, history, and practical implications of proper breathing techniques for our health and well-being.
Awareness is key to understanding how your breath is impacting your life. When reading the next section notice if you do any of the things mentioned. Perhaps you do, and that’s okay, again noticing is key to better understand where your breathing is at and perhaps starting new habits and practices to help improve your breathing.
Let’s get into the how the modern lifestyle has impacted our breathing first.
Nestor discusses how modern lifestyles have negatively impacted our breathing patterns and overall health. He highlights several ways in which our habits, environment, and societal changes have contributed to improper breathing:
1. Mouth Breathing:
Nestor explains how mouth breathing has become increasingly common due to factors like allergies, congestion, and cultural shifts. Mouth breathing disrupts the natural filtration, humidification, and nitric oxide production that occur when breathing through the nose.
2. Shallow Breathing:
Modern stressors and sedentary lifestyles often lead to shallow breathing, where we use only the upper chest and shoulders to breathe instead of engaging the diaphragm for deep breaths. This type of breathing can contribute to anxiety, fatigue, and other health issues.
3. Processed Diets:
Consuming processed foods can lead to inflammation and congestion, making it difficult to breathe through the nose. The lack of essential nutrients can also impact lung health.
4. Posture and Sitting:
Poor posture, especially while sitting for extended periods, can compress the thoracic cavity and restrict the lungs' ability to expand fully. This encourages shallow breathing.
5. Breathing Disorders:
Modern environments, such as air-conditioned spaces, can contribute to respiratory issues and sleep apnea. Nestor explores how our built environment affects our respiratory health.
6. Chronic Stress:
High-stress levels trigger the sympathetic nervous system, leading to rapid and shallow breathing. Chronic stress can create a cycle of dysfunctional breathing patterns.
7. Lack of Awareness:
Nestor discusses how many people are unaware of their breathing patterns and its connection to health. This lack of awareness prevents individuals from taking steps to improve their breathing habits.
Through his exploration, Nestor aims to highlight the significance of returning to natural and healthy breathing patterns. He advocates for techniques and practices that can help individuals retrain their breathing for better overall health and well-being.