Breath: The New Science of a Lost Art by James Nestor

The body and its workings have always been a fascinating subject for me. The fact that we have the physical coordination we do, along with our intellectual abilities and the relational aspects of our minds, is truly astounding.

This book explores an often overlooked aspect of our health: breathing. As a therapist, I have learned about the power of breath to help regulate our nervous systems. Breathing occupies a unique place in the body because it is both automatic (you don’t have to think about it if you don’t want to) and within our control (take a deep breath in… there you go).

This ability to straddle both systems — parasympathetic and sympathetic — allows breath to act almost like a manual transmission, giving us a bit of control over our physical responses and, subsequently, our emotional responses. This book goes even deeper than that. I would never have guessed there was such a significant difference between mouth breathing and nose breathing, or that breath plays an important role in metabolism and, yes, weight management. Can you imagine? “Breathe your way slim” might be coming to a bookstore near you.

So, let's talk, Breath: The New Science of a Lost Art by James Nestor.

Why This Topic Is So Fascinating

This is an endlessly fascinating subject (for me), and the book is an easy read. It is somewhat science-focused but uses many case studies and examples to illustrate both helpful breathing techniques and the effects of breathing properly — or improperly.

Interestingly, the people who have practiced and taught these techniques, helping thousands of others along the way, are relatively obscure. The author notes that often the techniques — as well as the broader benefits to society — have faded away with their inventors because there was little scientific follow-up to their work. As a result, these ideas never fully caught on within the medical establishment.

One of my favorite lesser-known figures highlighted in the book is a choir director who helped VA patients with tuberculosis and other lung diseases, as well as athletes seeking performance improvements. Some of those athletes went on to win gold medals due in part to advanced breathwork. It is astounding — and a bit sad — that more scientific attention was not given to something that was clearly helpful. So much could have been discovered or more deeply understood.

There are also more well-known practitioners mentioned, such as Wim Hof, a Danish motivational speaker and extreme athlete who promotes a breathing method rooted in the Tibetan practice of Tummo. This practice was made famous by monks who could regulate their body temperature and stay warm in freezing conditions. The technique helps regulate the nervous system by pushing it to its limits — almost like a breathing “bump of the record” to help it get back on track. Even this more modern approach has not fully undergone rigorous scientific scrutiny to support its theoretical benefits. Why not? Alas, that question is not fully answered in the book.

Personal Observations While Reading

Strangely enough, every time I picked up this book, I became very aware of my breathing — or my posture and my breathing. I also found myself taking a full, deep breath when I began reading. An interesting effect, for sure.

There were many pieces of intriguing information throughout the book, such as the role of carbon dioxide in breathing (not just as a trigger to breathe), and how having slightly more of it in the system may actually be beneficial.

Practical Techniques You Can Try

The book offers many techniques that are relatively easy to access, including:

• 5.5-second breathing (5.5 seconds in, 5.5 seconds out)

• Alternate nostril breathing

• Breath holding

• 4-7-8 breathing

However, my personal favorite is humming — yes, humming!

The benefits include relaxation as well as increased nitric oxide production in the nasal passages. This can help widen capillaries (reducing sinus congestion), increase oxygenation (which may reduce fatigue and improve mental alertness), and relax smooth muscle throughout the body (such as in the airways, digestive system, eyes, and skin).

There are also more advanced breathing techniques discussed that require supervision, an experienced instructor, and medical clearance. Methods such as Tummo or controlled carbon dioxide breathing can offer benefits but also carry risks. In other words, don’t try these at home — seek guidance from a trained professional.

The Role of the Nose, Skull, and Modern Life

In addition to the lungs, the author explores another major player in breathing: the nose and skull. It was fascinating to learn about changes in skull size and shape since the Industrial Revolution, particularly how reduced chewing has affected facial development and contributed to crooked teeth.

It turns out that chewing gum — and chewing firmer foods in general — may support healthier breathing patterns. Who knew that chewing could be beneficial for more than just minty fresh breath?

Final Thoughts on Breath: The New Science of a Lost Art by James Nestor

If you have lungs (one or two!) and want to learn more about the incredible gift of breathing, I would recommend giving this book a read.

There were moments when the book seemed to suggest that breathwork could be a cure-all for many illnesses. I was somewhat disappointed that the author only clearly addresses this limitation in the epilogue. As with other books I’ve read, I tend to feel cautious about claims that sound like a one-and-done solution for everything. Not because these approaches lack benefit, but because of the harm that can occur when expectations are set unrealistically high.

That said, breathing is fundamental to our functioning. Improving the way we breathe is a worthwhile pursuit that can offer meaningful benefits to both our physical health and emotional well-being.

Breathe well.