In our fast-paced, overstimulated world, we often overlook the most fundamental act of life—breathing. Yet, as James Nestor reveals in Breath: The New Science of a Lost Art, “There is nothing more essential to our health and well-being than breathing: take air in, let it out, repeat 25,000 times a day”.
Why Breathing Matters
Breathing is not just about oxygen intake; it’s a gateway to better health, emotional balance, and physical vitality. Nestor’s research shows that improper breathing—especially mouth breathing—can lead to a host of issues including anxiety, sleep disorders, and even structural changes in the face . Conversely, conscious breathing can rejuvenate organs, improve posture, and enhance mental clarity.
The Ideal Breath
So, what does optimal breathing look like? According to Nestor, “The perfect breath is this: Breathe in for about 5.5 seconds, then exhale for 5.5 seconds. That’s 5.5 breaths a minute for a total of about 5.5 liters of air”. This slow, rhythmic pattern—often referred to as resonant breathing—helps regulate the nervous system, reduce stress, and improve cardiovascular health.
Benefits Beyond the Breath
Breathing well doesn’t just calm the mind—it tones the body. A full exhalation engages the diaphragm, clears stale air from the lungs, and prepares the body for a deeper, more nourishing inhale. “The key to breathing, lung expansion, and the long life that came with it was on the other end of respiration. It was in the transformative power of a full exhalation,” writes Nestor.
Practices like nasal breathing also increase nitric oxide production, which boosts circulation, supports immune function, and enhances energy levels. These effects ripple outward, improving sleep, reducing anxiety, and even aiding in muscle toning and posture correction.
A Breath of Mindfulness
Breath is the bridge between body and mind. By simply tuning into our inhale and exhale, we anchor ourselves in the present moment. As Nestor puts it, “None of this should be possible, and yet it is”. The science is clear: breathing better means living better.
Source: James Nestor, Breath: The New Science of Lost Art, 2020, and more info Breath: The New Science of a Lost Art — MRJAMESNESTOR
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