Resource Review
TOP FIVE key takeaways from "Breath: The New Science of a Lost Art" by James Nestor:
1. Nasal breathing is super important
Breathing through your nose is way better than mouth breathing. (One of my yoga teachers even recommends nasal breathing while running!) Nasal breathing filters, humidifies, and warms the air you breathe in. Nasal breathing leads to better oxygen absorption and overall health, whereas chronic mouth breathing can lead to lots of issues including poor dental health, sleep apnea, and reduced energy levels.
2. Try more slow, controlled breathing
Slowing down your breath to around 5.5 seconds per inhale and 5.5 seconds per exhale (about 5.5 breaths per minute) optimizes oxygen intake and heart rate variability and is associated with reduced stress and improved focus. (Who doesn’t need that, right?!) And don’t worry about the 5.5 seconds (although, as a math geek, the numerology of this rocks) but just breathe in to the count of 5 and out to the count of 5 and you’re good.
3. A full exhale is just as important as a full inhale
Proper exhalation ensures that you expel more carbon dioxide, which makes room for fresh oxygen. Shallow, quick breaths leave stale air trapped in the lungs. (So next time your kid hears you sigh loudly, just share that you’re exhaling stale air out of your lungs!)
4. Chewing and jaw development affect breathing
Modern diets of soft, processed foods have contributed to smaller jaws and narrower airways, making it harder to breathe properly. Chewing tougher foods (like raw vegetables) and practicing specific exercises can help strengthen the jaw and open up airways. (We also grind our teeth a lot from stress which impacts breathing, especially at night)
5. Different breathing techniques have specific benefits
Nestor explores various techniques:
Box Breathing (used by Navy SEALs): A calming method involving equal lengths of inhalation, holding, exhalation, and holding.
Buteyko Breathing: Focuses on shallow, controlled breaths to reduce over-breathing and increase carbon dioxide tolerance.
Wim Hof Method: Combines deep breathing and cold exposure to boost immunity and energy.
As someone who’s been teaching different breathing techniques for years, I always love reading about all of this, so as you can imagine I’m totally geeked out over this book. It’s both validating and enlightening; confirming and explaining what I knew to be true, as well as teaching more why’s, what’s, and how’s.
Bonus (because 5 wasn’t enough…) The power of awareness
The book emphasizes being mindful of how you breathe throughout the day. Simply paying attention to your breathing and making small adjustments can profoundly impact your health.
I have lots of guided meditations for kids (both young and old) as well as adults - here’s a link to a playlist of meditations.
I’m happy to share (or record) more or if you’d like tips on implementing any of these techniques, let me know! I’m happy to help any time. (heather@elementsacademy.org)
And feel free to save this graphic to help your family ‘breathe better’ 💨 ❤️
