Why you should read James Nestor’s famous book “Breath”
I'm a Huge Fan of Breathwork
You might have guessed it by now — I’m a huge fan of breathwork. So reading Breath: The New Science of a Lost Art by James Nestor was a must for me. And I loved it.
Nestor made it his life’s mission — after a life-altering breathwork session — to uncover the mystery behind this lost art. He spoke to scientists, physicians, breathwork gurus, and conducted a ton of (sometimes painful) self-experiments. He distilled all of it into the following insights:
Why You Should Care About Breathing Correctly
Nestor dives deep into the science of breathing and makes a compelling case that will change how you think about your nostrils forever.
Turns out, how you breathe throughout your day really matters. A lot can go wrong — but the good news is, it’s also super simple to get it right. Why it matters? If you can control your breath, you control your nervous system. If you have your nerves under control, you have your life under control. Pretty good. So let's get into it.
#1 The Magic of Nose Breathing
Nose breathing is like having a built-in air conditioning system:
It warms and humidifies incoming air.
It filters out foreign particles via tiny hairs and mucus membranes.
It regulates air temperature and protects your lungs.
Your mouth, on the other hand, is the amateur breather. Air enters unfiltered, unmoisturized, and unregulated — carrying dust, germs, and pollution straight in.
You wouldn’t drink through your nose, right?
You could — but it’s not what it was built for.
The entry point matters. Your nose was designed for breathing. Use it.
#2 Slow and Steady Is Everything
It’s not just how, but also how fast you breathe.
Slow, deep breathing:
Activates your parasympathetic nervous system
Sends a "Do Not Disturb" signal to your stress
Grounds you in calm and presence
There’s a reason people say “take a deep breath” when you’re upset. (Though, admittedly, it’s not always helpful in the middle of a panic attack — but that’s for another day.)
Actors, singers, and speakers all know:
Breathing deeply into the belly makes your voice calmer, more stable, and more confident.
#3 The 5.5 Rhythm
Here’s a surprising insight:
There’s an ideal breath rhythm — 5.5 seconds in, 5.5 seconds out.
That’s about 5 to 6 breaths per minute, compared to the average 12–20.
This rhythm helps:
Maximize oxygen uptake
Expel CO₂ efficiently
Activate natural healing processes
According to my Oura ring, my average is around 14 breaths per minute — so there’s definitely room for improvement.
But don’t obsess over it.
Just check in with your breath a few times a day.
Slow it down. Get curious.
Even subtle changes bring powerful awareness.
#4 The CO₂ Paradox
We often think breathing is about getting more oxygen.
But here’s the twist:
You need carbon dioxide (CO₂) in your blood to release oxygen from red blood cells.
If you don’t have enough CO₂, the oxygen can’t actually reach your cells.
Ever seen someone breathe into a paper bag when they panic? That’s because they’ve hyperventilated and expelled too much CO₂. Breathing back in the exhaled air helps re-regulate CO₂ levels — and reduces dizziness and panic fast.
#5 Mouth Taping
I know, I know — it sounds insane.
But stick with me.
Mouth taping (yes, literally taping your mouth shut) during sleep encourages nose breathing overnight. It sounds like a DIY hostage situation — and no, I haven’t tried it yet — but it's a surprisingly simple way to:
Avoid mouth breathing
Reduce snoring
Improve sleep quality
Just don’t use duct tape. 😉
Nestor even explores nose breathing during exercise, showing how runners and athletes can improve performance by sticking to nasal breath — especially when it feels hard.
Summary
In summary, Breath is more than a book — it’s a manual for a total respiratory makeover.
If you’re even remotely interested in:
Breathing
Health
Ancient techniques
Biohacking your stress and sleep
...then this is a must-read.
By breathing the way Nestor suggests, you can:
Improve your physical and mental health
Sleep better
Possibly even extend your life
Who knew something we do 20,000 times a day could be so transformative?
