Breathing Exercises For Beginners - James Nestor
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- Опубліковано 10 лют 2025
- How we breathe affects our everyday life-our thinking, our functioning, how we metabolize food, and even how we look.
James Nestor is an author and science journalist who has written for Scientific American, The New York Times, BBC, and The Atlantic, among other publications. His book Breath was awarded the prize for Best General Nonfiction Book of 2020 by the American Society of Journalists and Authors, and was Shortlisted for the Royal Society Best Science Book of 2020. www.mrjamesnes...
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10:10 physiological sigh to reset, when out & about; 12:18 478 to really calm down or sleep, not just for nerves
I have been taping my mouth shut for a couple of years now. I like it. I do sleep better and get up less often. And am now trying to breathe through my nose more during the day... Thanks for more information about breathing..
Reading Nestor' book changed my life. Love this short... excellent to share with my clients.
I love this information, it's precious. I learned about James about a month ago, and I am fascinated with the results. I had Adema on my legs for over ten years, and as soon as I changed the way I breathed, the swelling went down within 2 weeks. I went to a specialist and asked him about my legs, and he said he didn't know... I was not happy with the answers that he gave me like lose weight, eat better, etc.. Typical. I lowered my blood pressure and got rid of my anxiety all in about a month.
Wow
Did you just change the way you breath or you learned specific Breathwork teaching?
Grate 👍🏽, how often did you do breathing exercises and how long time per session ? Did you did the exercises with two short inhalation ?
So what did you do specifically
Thank you for this excellent video. We have been focusing on breathing and HRV improvement for a while, and we have observed that people have their own optimal breathing frequency. For example, if we play a pacing signal from 12 down to 4 breaths per minute, the majority seem to settle at 6/min, but some prefer lower frequencies, while others are even higher than 8/min. Have you received similar feedback?
"I'm beginning to resent my life choices. I can't figure out if it's bad luck or short-sightedness that led me to repeatedly pursue topics of research like free diving and hypoventilation therapy that require me to hold my breath and torture my lungs for hours a day." BREATH page 96. No bad luck or short-sightedness, James. You wrote a very important book, and we, the readers are all breathing better as a result.Keep up the good breath work!👍
I just read the book. I am using the mouth tape. My IWatch says my breathing rate during sleep in the past 2 weeks has changed and has lowered. Tada! I loved learning the lessons in the book. So interesting!!
This is so simple. Everyone should be taught this at an early age.
I have listen to other James Nestor interview, this was still informative more then others and on point
you are the king of the world Peter
Practical and useful advice from this "breathing"Guru. Hear hear, breathe breathe.
excellent guest. Thank you
My HRV skyrockets after 3 minutes of chin lock breathing. It’s been life changing for both anxiety and sleep.
"this Isnt a hostage situation" 😆
Ive got chronic sinus issues, and had to breathe through my mouth - and it was a total nightmare. Woke up with a tongue like cardboard, apnea, and feeling generally crappy. Not good. Wouldnt wish it on my enemies.
Great interview and discussion! Thank you!
Liked this ....an easy to follow instruction and info on the power of the breath
LOVED the video! Thank you... my only major obstacle is that I have chronic sinus issues. One of my nostrils is always half closed and does not allow enough air to enter. I will practice these exercises though to the best of my ability. Thank you both again.
I had the original alpha covid in early 2020. It damaged my heart and for a year and a half I had voltatile heart rate and blood pressure rates. I started to do a daily breathwork practice, and I still do it. It revolutionised my healing process. No need for betablockers to regulate my heart rate. No/fear/flight and adrenalinised anxiety. Covid damages the autonomic nervous system, and breathwork helps to regulate and normalise it again. I can't recommend it highly enough. Even a short - like 5 minute - practice a day will help. A 20-minute practice will change your life. Really! Try it.
WTF is alpha COVID lmao. My brother if you had way more diseases and problems in your body before your got COVID. Covid simply elevates really bad symptoms you've had chronically
Great interview. I’m just reading his book! Thanks
Thannk you for having James Nestor actually demonstrate his breathing technique. Love his book. Fun to hear and watch him.
Excellent content! Short, sweet, useful, and to the point! Love it!
I had no issue with the tape. I have noticed I am not grinding my teeth either. For me seems to have more than one positive benefit. Great info. Thank you.
humidifying room is very useful for
some people
Thank you for this valuable conversation. I benefitted a lot. Best regards, Tamer from Australia
I read the book and enjoyed this episode with practices and encouragement to monitor my breathing
Thank you. Helpful.
Thanks, very helpful, goes straight to the point and teaches in a simple way the importance of breathing with very useful techniques. Wonderful!
Hello,
I experienced in the past very high levels of energy, lasted about 5 years, due to some changes in my life; so I've just bought his book to know what he found out about breathing and see what overlaps with my experience and understanding.
Great video
Many thanks for this excellent advice that's improving my health and focus. I'd like to add that it has made me conscious of the need to use a neti pot with nasal cleansing salt which makes it much easier to breathe through the nose, especially at night. Incidentally, it would be good for the planet if we discontinue any and all space programs until the global warming disaster is solved.
it's not a disaster it's earth's cyclical normalcy
100k years ago oceans were 100 meters higher and these days sea don't go up at all
we don't control sun and it's effects on vulcanism which drives many climatic events
but we figured out reasons of glaciations cycle (including it's reversing factors being from Gobi desert)so there won't be any next one
Thanks Peter. Great stuff. Love new simple insights that make a big difference!
What a wonderful simple contribution that's easy for me to add to my life thank you
Love 4 7 8 breathing, I will try the double inhale. Great video
Big fan of the book Breath. Thanks for a great interview with the author, James Nestor. Not everyone will have the time to read the book; it's good to have these highlights available to a broader audience.
MINUNAT! Multumesc pentru sfaturi! Am sa trimit mai departe acest clip!
I practice 4- 7- 8 breathing everyday. It has helped me a lot. Thank you for sharing this useful information with this video. I would love to learn more breathing practices.
Is there any specific time or hours you should do 478 or you can try all day whenever you get time?
Loved his book.
I am going to try this breathing exercise to slip . Thanks
Thank you so much.
I like his book & I need to read /review. He is pretty good guy. Jesus loves him, too.
I have been using mouth tape every time I sleep, naps and at night for six years. I use Nexcare paper tape vertically over my mouth. I sleep better and my BP is lower.
Good vid, I have major lung issues this helps
Liked and subscribed! Really enjoyed this video. I’d love to know how often we should aim to do the 4-7-8 breathing - anyone in the comments have experience with this?
I have been taping my mouth for 6 odd years....the full tape method...mainly to prevent a dry mouth following Head and Neck Radiation Cancer treatment, which damaged most of my saliva production, the big social issue for me is the look to others....even camping or sharing a Motel on a trip....It looks scary and weird...no chance of any social interactions....can't imagine the idea of a girlfriend ! I will try the small tape, still would look weird, but might help minimising pain removing a large full width piece. BTW I use Micrpore 3M tape.
Great stuff! But is there still a debate on whether to exhale through your nose or mouth? Can someone tell me definitively which is best?
This was something I was ignorant about until reading this book. 40 plus years of Chi Kung and Tai Chi and while breathing in through the nose was quite well stated but I had no training that addressed the benefits of nasal exhaling. Breathing out through the nose appears to help maintain a clear healthy pathway.
Nose
Nose
Nose ! Mouth breathing has a time and place but we should always try to breathe through the nose whenever possible
Breathing out through the mouth ..still using pursed lips is very useful when you want to release more Co2 cause its going above your comfort level or you want that temprory boost in performance after you have accumilated a lot of co2 beyond your body's tolerance to provide optimal results (try it out for yourslef and see what works)
Is it safe to practice for people with blood pressure issues
Thankyou for all this information, I am glad I found your Chanel.
Wen breathing in through the nose do you have to also breath out through the nose or can you breath out through the mouth 🙏
I was looking for the answer to this question too! 🙋🏻♀️
Great information. I'm going to try taping my mouth at night. Thank you.
Thanks a lot
Yep good stuff. May common sense prevail. 🤔
Peter is awesome especially caring about people. Strang watching this video I have the same hoodie on. Cheers 🍻
I have question. I do 12mins Dr Joe Dispenza breathwork and it's actually longer hold inhale through nose... but since it's long I'm confuse should I exhale through nose or it's ok through mouth?
Also, I do short wim hop technique but it's fast inhaling and exhaling... should I also do exhale them through nose as well?
What advises would you give to those with Atrophic Rhinitis and limited ability to breath thru nose?
Great stuff! Had to laugh when I hear Peter describe how he covered his mouth with tape. I did the same thing. It has been 3 weeks now and I am used to it. Measuring respiratory rate for me is the challenge. I heard you say Peter that you are getting a good reading from you Aura ring for sleep. Might have to break down and get one finally.
Me too 🤣🤣🤣
Can such a way of breathing help with weight loss? can it help with lungs issues, like copd? asthma? thanks!
little confused...can 4-7-8 be practiced throughout the day as and when I get time? I work from home on computer...or should this be done only while going to bed? and how many times?
So is it important to exhale through the nose as well?
Can you please tell me which e exercises help INCREASE blood pressure, my blood pressure is always too low. Also l have poor blood circulation and raynauds disease
Thanks 🌳🌿🍀🦎🌱
I have a question… can you practice this breathing techniques and also talk at the same time ? Because sometimes I feel I won’t be able to talk properly or even read my books ..Please reply I’m a new uni student who just had breathing problem and it’s affecting my studies
My understanding is that if you practice the techniques several times a day and tape at night, it will become habit. You won't be thinking about it while talking to people.
I use 3M surgical tape! Even my hygienist told me to tape my mouth at night. I use a small amount and tape from top to bottom.
What kind of tape do you use?
9:57 breathing exercise
# The Art of Breathing: A Deep Dive into James Nestor's Techniques for Optimal Health
## Introduction
Breathing is an involuntary action that sustains life, yet most people rarely give it a second thought. James Nestor, in his UA-cam video "Breathing Exercises For Beginners," challenges this oversight by presenting compelling arguments and techniques that emphasize the importance of proper breathing for overall health and well-being. This essay aims to dissect the key points Nestor makes in his video, offering a more detailed analysis of each.
## The Importance of Nose Breathing
### The Physiology of Nose Breathing
Nestor begins by highlighting the physiological benefits of nose breathing. Unlike mouth breathing, which offers little to no resistance, breathing through the nose creates a certain level of resistance that pressurizes the air. This pressurization is crucial for several reasons. First, it acts as a first line of defense against airborne pollutants, viruses, bacteria, and mold. The nasal passages are lined with tiny hair-like structures called cilia that trap these harmful particles, acting as a natural filter.
### Nitric Oxide: The Unsung Hero
Another significant advantage of nose breathing is the release of nitric oxide. This molecule, produced in the sinuses, has potent antiviral and antibacterial properties. It plays a vital role in battling respiratory infections and enhancing the body's immune response. Given the current global health landscape, the importance of this cannot be overstated.
### The Perils of Mouth Breathing
Nestor also discusses the downside of habitual mouth breathing, especially during sleep. He cites statistics indicating that more than 60% of people breathe through their mouths at night. This practice is not only inefficient but also exposes the individual to various health risks, including increased susceptibility to snoring and sleep apnea.
## Mouth Taping: A Simple Yet Effective Solution
### The Concept
One of the most intriguing suggestions Nestor offers is the practice of mouth taping during sleep. While it may sound unconventional, the concept is backed by research and testimonials. The idea is to use a small piece of tape to keep the mouth closed during sleep, encouraging nose breathing.
### The Benefits
The benefits of this practice are manifold. It can significantly improve sleep quality, reduce or eliminate snoring, and even alleviate symptoms of sleep apnea. Nestor emphasizes that this is not a new concept; people have been using various methods to keep their mouths closed during sleep for decades, from chin straps to more sophisticated devices.
### A Gradual Approach
Nestor advises a gradual approach to adopting this practice. Starting with short periods during the day can help individuals get used to the sensation before attempting to sleep with the tape on. This incremental approach minimizes discomfort and increases the likelihood of long-term adherence.
## Breathing Rate and Its Impact on Sleep
### The Aura App
Nestor mentions the use of the Aura app, which measures breathing rate during sleep. He notes that a consistent breathing rate of around 15 breaths per minute is considered healthy. However, he also suggests that practicing slower breathing techniques during the day can positively influence nighttime breathing patterns.
### The Connection to Sleep Apnea
The video discusses how slow and easy breathing practices have been shown to be effective for people with sleep apnea. By consciously controlling breathing during the day, individuals can influence their unconscious breathing patterns at night, potentially reducing the severity of sleep apnea symptoms.
## Breathing Techniques for Different Situations
### Physiological Sigh
For immediate stress relief, Nestor recommends the "Physiological Sigh," a technique involving two quick inhales followed by a slow exhale. This method is particularly useful in high-stress situations where immediate relief is needed.
### 4-7-8 Breathing
For relaxation and sleep, the 4-7-8 technique is recommended. Here, you inhale for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds. This technique is particularly effective for calming the nervous system and preparing the body for sleep.
### Box Breathing
Another versatile technique is Box Breathing, which involves inhaling, holding, exhaling, and holding the breath for 4 seconds each. This method is excellent for general relaxation and can be practiced almost anywhere.
## Conclusion
James Nestor's insights into the science and art of breathing serve as a wake-up call to reconsider this fundamental life process. From the physiological benefits of nose breathing to the transformative power of simple techniques like mouth taping and controlled breathing exercises, Nestor provides a comprehensive guide to improving health through mindful breathing. While the practices he recommends may seem simple, their impact on overall well-being is profound and backed by science. As Nestor aptly puts it, "just because something is simple doesn't mean it's not powerful."
I have learning to heart breathing.
Will this still work if you use a mouth guard, taping the mouth?
Peter, what happens with the oxigen you breathe, when it is retained for 7 seconds or more? What happens with your body when the you exhale for 8 seconds or more? Thanks
Can u use the moth tape when using a sleep arena machine?
I dropped my blood pressure 30 points with breathing technique
Quick Qn is the exhale from
Nose or mouth please 🙏🏻
Nose always
Wonderful i have just tried it
Can I use nose breathing during total immersion swimming
Also one more doubt...if i practice 4-7-8 before sleeping...is there need to duct my mouth? of course i will practice ducting first during day time and when I get used to it...i will use it at night...KIndly advise.
Lol that was funny but true
But what hapoens when a person has a problem like asma or sinus how to breath with those prblems?
❤❤❤❤
Any suggestions for people with COPD?
Read the book. This is healing for COPD.
But exhale in the nose or mouth?
Mouth or nose exhale pls explain good?
Exhale via nose. All breathing via nose
Actually taping my mouth at night has absolutely stopped my chronic bronchitis.
❤
EXHALING through mouth or nose?
All via nose
What about a child how can I help them breath right!
♾☮️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
1:54
That's why I didn't wear a mask during COVID, That's like putting a banana in a tail pipe