The Simple Act We All Overlook: My Takeaways from Breath
A journey from skepticism to daily practice, and how a book on breathing changed my approach to sports and health.
After diving deep into sleep with Matthew Walker's Why We Sleep and exploring longevity in Peter Attia's Outlive, my next stop was something we do every second of every day without thinking about it: breathing.
I still remember being at a conference called Codefreeze a couple of years ago. I was just starting to get serious about sports, enjoying my time cycling on Zwift and of course, using the sauna in Northern Finland in combination with ice bathing. On the last day, I went to a Wim Hof breathing workshop. It was all heavy breathing and then holding your breath for a few minutes. Honestly, at the time, I thought it was pretty useless. Fast forward two years, and I see things very differently.
While James Nestor’s book, Breath: The New Science of a Lost Art, hasn't completely changed my life, I fully agree with its core takeaways. I've now added specific breathing techniques to my daily routine, like the "perfect" 5.5-second equal breathing (5.5 seconds in, 5.5 seconds out). In the evenings, I often use the 4-7-8 technique (4 seconds in, 7 seconds hold, 8 seconds out) to help me fall asleep.
Here are the key points from the book that stuck with me:
Breathe Through Your Nose. The book makes a very strong case that nasal breathing is far better than mouth breathing. Your nose is a built-in filter that warms and moistens the air before it hits your lungs. It also creates nitric oxide, which is great for blood flow, helps you absorb oxygen better, and even has antibacterial properties. Breathing through your mouth all the time can cause problems like dental issues, snoring, and sleep apnea. I’ve started trying to nose-breathe during my slow runs, even if it means I have to slow down a bit more.
Slow Down Your Breathing. Nestor highlights that the optimal breathing rate is about 5.5 breaths per minute, with equal 5.5-second inhales and exhales. This simple practice, known as resonant breathing, can lower blood pressure and stress levels. It activates your body's "rest and digest" mode.
CO2 Isn't the Enemy. I always thought carbon dioxide was just a waste product, but the book explains how important it is for getting oxygen to your tissues. This is called the Bohr effect. When you breathe too fast (hyperventilate), you release too much CO2, which actually makes it harder for your blood to deliver oxygen where it's needed. Breathing slower helps you build a higher tolerance for CO2, which in turn improves how well your body uses oxygen, even during exercise.
Chew Your Food! A surprising takeaway for me was the connection between our modern, soft diets and breathing problems. According to Nestor, not eating tough, natural foods means our jaws don't develop properly, leading to narrower airways. That explains a lot of the breathing issues we see today. It’s a habit that's a bit harder to get used to, but I'm trying to chew on things like carrots and apples more often.
Ancient Practices, Modern Science. The book explores ancient techniques like Pranayama from yoga and Tummo from Tibetan Buddhism. What's cool is that Nestor shows how these old practices are now being backed up by modern science. They're not just mystical rituals; they are real, effective tools for managing stress and improving lung function. The main message is that our breath is a powerful tool we can actively control to improve our health.
What about you? Have you ever tried any breathing exercises or paid attention to how you breathe? Let me know in the comments!