Longevity starts with breathing: Why nasal breathing matters
We breathe about 25,000 times a day, often unconsciously. But after reading James Nestor's Breath: The New Science of a Lost Art, it's clear that we should pay much more attention to our breathing. In his fascinating book, Nestor shows how the quality of our breathing affects our physical and mental well-being and the amazing effects conscious breathing training can have. This article is based on the findings of Breath and shows how you can use breathing techniques, especially nasal breathing, for your longevity journey.
“The missing pillar in terms of health is breathing. It all starts with that.” James Nestor
Why? Nose breathing is not just an option. It is our natural way of breathing, determined by evolution, and a tool that we often underestimate. Its advantages go far beyond the absorption of oxygen and make it an important part of a healthy lifestyle, alongside nutrition, exercise and sleep.
Breathing as an essential part of every longevity journey
One of James Nestor's key messages is that the way we breathe is crucial to our health. Many people breathe primarily through their mouths – a habit that can be associated with health disadvantages. Nasal breathing, on the other hand, has many advantages, which Nestor describes impressively:
- More efficient oxygenation: Nasal breathing allows for more efficient oxygenation because the nose filters, humidifies and warms the inhaled air before it reaches the lungs. In addition, nitric oxide is produced in the nasal sinuses, which improves blood flow and promotes oxygen uptake in the cells. These processes optimize gas exchange and help the body use oxygen more efficiently than when breathing through the mouth.
- Nitric oxide (NO): With every breath through the nose, nitric oxide is released, a molecule that dilates blood vessels, increases blood flow and improves oxygen transport.
- Better defense: Breathing through the nose strengthens the immune system because the nose filters the air before it enters the lungs, trapping dust, pathogens and pollutants. The nose also produces nitric oxide, a molecule with antimicrobial properties that can fight viruses and bacteria in the respiratory tract.
James Nestor also emphasizes the disadvantages of breathing through the mouth, which is correlated with sleep disorders, high blood pressure and reduced cognitive performance. All of these are factors that can have a direct impact on your longevity.
“The perfect breath looks like this: Inhale for about 5.5 seconds and then exhale for 5.5 seconds. That's 5.5 breaths per minute, which adds up to about 5.5 liters of air.” James Nestor
How to establish healthy breathing patterns
With the insights from Breath, it is clear that conscious breathing training is a simple but effective way to improve your health. Here are practical strategies for integrating nasal breathing into your daily routine:
- Analyze your breathing pattern: Do you often breathe through your mouth? This often happens unconsciously, especially at night. With special mouth tape, you can promote nasal breathing while you sleep.
- Practice slow breathing: consciously reduce your breathing rate to 5-6 breaths per minute. This calms the nervous system, improves heart rate variability and reduces stress.
- Don't forget to chew: hard foods such as carrots or nuts strengthen the jaw muscles. In the long term, this can promote the development of airways that are optimally suited for nasal breathing.
- Use breathing techniques: Breathing exercises such as box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds) are a simple and effective way to train breathing control.
Breathing techniques from around the world: What we can learn from ancient cultures
Another fascinating chapter in Nestor's book highlights how breathing control has been practiced in many cultures for thousands of years. Here are some examples he describes:
- Pranayama (yoga): Indian breathing exercises that aim to regulate the flow of energy in the body and promote balance.
- Tummo (Tibet): breathing techniques used by Tibetan monks to regulate their body temperature and endure extreme cold.
- Qigong (China): a practice that combines breathing exercises with movements to strengthen vital energy (qi).
Modern science has shown that many of these techniques have profound physiological effects, including improving oxygen uptake, regulating the nervous system and promoting mental resilience. They are an inspiring example of how breathing training can become part of your longevity strategy.
Nose breathing and fitness: efficiency through breath control
Besides the general health benefits, breathing also plays a central role in sports. Nestor describes how nasal breathing can increase physical performance by improving endurance and keeping the body in the aerobic zone for longer. This means that your body can burn fat more efficiently without relying on fast energy sources such as glucose.
He also mentions the Wim Hof method, which combines conscious breathing with exposure to cold temperatures. This technique impressively demonstrates how breathing control not only increases mental resilience but also positively influences the immune system. Breathing training even offers advantages for everyday life: it supports recovery and improves energy efficiency.
Conclusion: breathing is a key to a better quality of life
James Nestor's breath has a clear message: breathing is more than an automatic function – it is a tool that can help you live healthier and more balanced. In particular, nasal breathing is an underestimated factor that can positively influence your health and longevity.
Instead of taking breathing for granted, see it as an opportunity to develop your physical and mental potential. Try out conscious breathing training, experiment with new techniques and discover how even small changes can have a big impact – breath by breath, inspired by Nestor's impressive findings.
Want to learn more?
In this case, we highly recommend reading James Nestor's book Breath by James Nestor, and please visit his website.