Breath: The New Science of a Lost Art

This is less of a review and more of a personal anecdote, but I promise I have a point to make! I don't like to use hyperbole to describe things in my life, so take this for face value when I say: this book changed my life. I've suffered from a number of sinus-related issues my entire life. I was born with a severe deviated septum, and would suffer from several sinus infections (think 4 to 6 a year). I've suffered from sleep apnea, a small jaw, TMJ, and wear a mouthguard because I clench my teeth at night. A few years ago, I was at the dentist for my regular check up when the hygienist recommended this book to me. She told me how how informative it was, especially for someone who works in the dental field (and thus deals with mouths). I took out the audiobook from Libby, and the rest of history. Of course, there needs to be a level of skepticism when dealing with any pseudo-science. However, Nestor backs up his claims with his own research and evidence, and makes for a very compelling argument. It is also presented in a fantastic way so that the reader understands the terms and definitions - and not to mention, Nestor himself is an incredible charming narrator. (He narrates his own book, and I can't recommend listening to it enough.) But you may ask, "How did this change your life?" After reading this book, I finally understood the importance of breathing. It seems like such a basic concept, but it is something I overlooked for my entire life. After reading Breath, I began to realize that my sinuses issues were more than just a inconvenience - they were likely impeding my quality of life. After reading this book, I got the courage to go through with a septoplasty and finally got my deviated septum fixed. Through the process, my doctor said it was one of the worst deviated septums she's ever seen, and agreed that the procedure would, in fact, change my life. I am now six months post surgery, and I can't tell you how much my quality of life has improved. I am finally able to breath through both nostrils (what a foreign concept!), am no longer suffering from sleep apnea, have the most energy I've ever had in my life, and haven't gotten a sinus infection since the surgery. This book proof that knowledge is power. I actually bought this hard copy for my surgeon to read, too! All of this is to say: there is a very important lesson to be taken from this book, and that is do not underestimate the importance of proper breathing.

I am a 75 year old dentist, in practice for 50 years, the last 20 of which have been devoted to improving our patients' oral health and total bodily health by addressing their structural, functional and behavioral problems caused by impaired growth and development of their jaws , faces, and airways, resulting in dysfunctional breathing, chewing, and swallowing..... and a myriad of health problems that are mostly managed by medications from their physicians rather than addressing and correcting the cause. The lines between dentistry and medicine are getting blurrier every day now. James Nestor's great book will help move this change forward, to the benefit of everyone. He obviously didn't do all this work for the money. He was on a quest and is now sharing what he learned and how it helped him personally with everyone who will read this book. Our interdisciplinary team is part of a growing movement in our profession which embraces the principles in James Nestor's book and applies them daily with positive measurable and documentable improvement and elimination of as many as 20 symptoms of chronic inflammatory disease processes including hypertension, anxiety, depression, chronic fatigue syndrome, upper airway resistance/snoring, obstructive sleep apnea, gastrointestinal disorders, obesity, atopic dermatitis, tmj pain, neck pain, poor posture and, yes, ADHD, which is almost always related to mouth breathing and poor quantity and quality of sleep. Oddly, this movement is not being led by physicians but by a growing group of enlightened dentists who, once they've seen the truth, can no longer ignore what's been right there before our noses for so long, used to be part of dental and medical treatment, somehow faded after WWII, and finally is back in full flower, with science to support what's wrong and how to fix it. Thanks to our movement, The American Dental Association has now mandated that every dentist should screen every new patient of any age, especially young children, for disordered breathing. This is the future of Health Care, and the future is now.. For the first time in our history, a child born today will not live as long as its parents. We are breeding ourselves to extinction due to the post-industrial cultural changes beginning about 500 years ago with regards to proper diet, starting with lack of breast feeding. These changes, due to Epigenetic alteration of the expression of DNA, have now, as Nestor accurately states, have now become inheritable traits. All based on science. The flattening of our faces with incompetent jaws and airways, is the most rapid change in the evolutionary history of Homo Sapiens. The book and his website contain 500 references to science supporting what he says and what we're now doing on a daily basis to improve the health and quality of life of ourselves, our families, our friends, and our patients. His book is a great public service in spreading awareness of the TRUTH. We've been hoping for years that someone exactly like James Nestor would come along without a conflict of interest and with the speaking and writing skills and the knowledge and charisma to take this message virally to the public, which will in turn demand that their health care providers forget their education and open their minds to this truth. Every dentist and physician should read this book. Anyone who snores or has a child or spouse who snores should read this book. Mothers, grandmothers, and wives should read this book as they are the Noticers and Motivators for family members who need help and don't know where to get it. Nestor asked basic questions to try to understand and correct his own breathing problems and went on a search for the answers, following the exact trail (and more) of evidence and anthropology and knowledge that has brought our movement to where we are today. He ended up in the office of Dr. Ted Belfor, who provided him with a Homeoblock appliance which he wore nightly with his mouth taped for a year while working on naso-diaphragmatic breathing. He now breathes better, has more endurance, feels better, and has a more symmetrical face as shown in CT scans made before and after his self-treatment. I know exactly how this helped him, because I treated myself at age 68 with the same regime with Homeoblocks designed for me by Dr. Belfor. Our education taught us that growing bone in the human face was impossible after age 30. Colleagues told me I was just wasting my time. This is the same contempt before investigation seen in some of the negative reviews of his book on Amazon. This happens with all revolutionary ideas... First rejected, then violently opposed, then finally accepted as the truth after years, according to Schopenhauer and Jules Verne, the futurist of his generation. We made CT scans and facial photographs and casts of my teeth and jaws and sleep breathing recordings before and after my 18 month self-treatment, so that any positive changes could be measured and documented. I was a typical chronic mouth breather with poor head and shoulder posture. I had Central Sleep Apnea, caused by over-exhalation of CO2, as he discusses. I would just quit breathing during sleep until my CO2 levels got high enough to enable proper Oxygen transport to my body and brain. I had chronic respiratory illness and exzema as a child and was obese, topping out at 290 pounds at age 18. 5 hospitalizations and 3 surgeries for Crohn's Disease. Stroke in my 40s .Advanced heart failure with permanent atrial fibrillation despite implanted pacemaker-defibrillator. Chronic Atopic Dermatitis with some lesions on my ankles for more than 30 years. Anxiety, Depression, Fatigue. What did I have to lose by trying this unusual approach? After 18 months with Homeoblocks, saline nasal spray before bed, mouth taped during sleep, and consciously working on posture, chewing, swallowing, and breathing through my nose with my mouth closed and my tongue in the roof of my mouth... I went from 245 pounds to 198 pounds without dieting. Still there after 6 years. Blood pressure normalized. No Chron's symptoms anymore. All my skin lesions have completely healed. Better attitude and energy. More symmetrical face with measurable growth in all three dimensions in my airway and face. I'd call this something of miracle, and having lived it, we now use these same principles every day and have scores of documented case studies that show how successful it can be to help folks learn to breathe 24/7/365 from their noses and diaphragms while also improving their chewing and swallowing functions and behaviors. Nestor is a gift to us. This book and his appearances are the key to spreading the truth nationally and internationally so that the public can grasp this information and lead to a tidal wave of sea change in our current broken system of "sick care" as it becomes true Health Care by focusing on the importance of nasal breathing from the cradle to the grave. Six Stars!

I have been loving this book so far and was gripped by this book immediately and fascinated by the lost art of breathing as I felt my health declining further in my middle age. It’s very well written and the humor James uses throughout brings a much needed levity to a very serious subject that has life or death consequences and massive implications for health and quality of life. One star less for by far the most comical and fantastical nonsense in chapter 1 about human beings coming from primordial soup got the best laugh out of me. The simplest life form is so wildly complex and the fact that we can’t even intelligently create life in a laboratory with our intelligent minds and setting up perfect conditions (which would prove intelligent design even if we were able to produce life) have failed miserably. I’m not sure is James actually believes the insanity written in chapter 1 or if it’s meant to be more levity and trolling people with common sense? Perhaps we should keep the disproven and flat out outrageous ideas far away from a book about biological function and provable facts? Or perhaps credit the Creator who breathed the first breath into human beings and designed an INCREDIBLE AND MARVELOUSLY COMPLEX system and the ability for us to adapt and learn to use it to its full capacity for our health and His glory. Enough of the Godless nonsense that has been disproven over and over again. Since he is from San Francisco, I can’t say I’m surprised. Just saddened because the book other than this really is this good and the proven research fantastic. More actual science please and less pseudoscience and bad philosophy.

Book Recommendation - A New York Times bestseller Author: James Nestor Title: Breath – The New Science of a Lost Art Published by Riverhead Books, New York, 2020 The book is available in most public libraries including the Dauphin County and Cumberland County Library Systems. The cost of the hard cover book from Amazon is $18.37. A paper back version and a summary are also available. The book is also available in E book and audio book formats. The book has been placed on the purchase request list for the Bethany Village Library. Quotes from the book cover pages follow: “Modern research is showing us that making even slight adjustments to the way we inhale and exhale can jump-start athletic performance, rejuvenate, internal organs, halt snoring, asthma, and autoimmune disease and even straighten scoliotic spines. None of this should be possible and yet it is. Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological functions on its head. You will never breath the same again.” Dr. Stephen Park Albert Einstein College of Medicine: “An eye opening, epic journey of human devolution that explains why so many of us are sick and tired. A must-read book that exposes what our health care system doesn’t see.” Joshua Foer, New York Times “A transformative book that changes how you think about your body and mind.” Comments by Bethany resident Charley Sproule: I have a lifelong snoring problem. Over the years I have tried a variety of methods to solve the problem. One helpful action is avoiding sleeping on my back, but this does not eliminate my snoring. Another attempt was using a device to open my nostrils. You tape it on to the outside of your nose. For me, the only result was some lost skin when I remove it in the morning. A medical specialist recommended surgery to remove some loose flesh in the back of my throat. I decided that was too invasive and did not schedule the surgery. The book Breath recommends another possible solution which is a method for keeping your mouth closed when sleeping. So far, the method has been working for me. The book contains step by step instructions on exercises to improve breathing, lung capacity and overall health. Readers who participate in yoga are likely familiar with alternate nostril breathing. A variety of other techniques are described in the book. For example, box breathing is used by Navy seals in tense situations. The book provides links to video instructions on some of the recommended techniques. The history of breathing practice described in the book includes many cultures and is fascinating and informative. Some divers have learned how to hold their breath for twelve minutes. Some runners have broken their records after using the techniques described in the book. A variety of health problems addressed by the techniques are described in the book. Cautions and limitations are also discussed.

Most people deal with breathing problems sometime in life. This includes mouth breathing, snoring, sleep apnea, hyperventilation, shortness of breath, asthma, bronchitis, COPD, etc. Consequently, it’s useful to read a book addressing into the topic. James Nestor has traveled around the world to learn current and ancient wisdom about breath. He has interviewed dozens of “pulmanauts” as he calls breathing experts. His book contains what he has learned. A few of his eye-popping assertions: • “Nine out of ten people breathe incorrectly.“ • “Forty percent of today’s population suffers from chronic nasal obstruction, and around half of us are habitual mouth-breathers.” • Most modern humans have a deviated septum, and half have chronically inflamed turbinate, the erectile tissue lining our sinuses. This combination often leads to chronic breathing difficulties. There’s a reason that humans are the worst breathers in the animal kingdom. It’s because human faces are smaller today than our ancient ancestors. They had forward-facing jaws and wide mouths, which created wider airways. They needed strong jaws to eat a raw diet of fibrous fruits and vegetables, which took a lot of time and effort. We don’t have the same need to chew. Highly refined and processed foods require much less chewing than raw foods. It is well documented that cultures where traditional diets were replaced by modern, softer, processed foods saw more cavities and crooked teeth and more obstructed airways. In short, the industrialization of farmed foods is responsible for the physical changes. Compared to our distant ancestors, modern homo sapiens have larger brains, narrower and longer noses, and less prominent jaws, crooked teeth and shrunken sinuses. Chewing hard gum is a way to strengthen the jaw line and expand the palate. . Mouthbreathing is a problem. That’s because the lungs extract less oxygen from air sucked in through the mouth, compared to air that is heated, slowed and pressurized coming via the nose. So nose breathing is more efficient. In addition, inhaling from the nose forces air against the flabby tissues at the back of the throat and widens the airways. Breathing through the mouth, however, allows the soft tissues to become loose and to flex inward, leaving less space for breathing. Mouthbreathing leads to snoring and sometimes to sleep apnea or to insomnia. One technique to reduce mouthbreathing at night is to put one small piece of tape vertically across part of the mouth. The average American takes about 18 breaths a minute. At that rate, most oxygen is exhaled back out. Heavy breathing causes too much loss of carbon dioxide, which narrows blood vessels and decreases circulation, particularly to the brain. At a slower breathing rate, by concentrating on longer exhales, our lungs soak up more oxygen in fewer breaths. Slower breathing also lowers blood pressure and heartrate. The most efficient breathing, according to research, is 5.5 second inhales followed by 5.5-second exhales, which totals 5.5 breaths per minute. Some asthmatics improve after they learn to breathe less. This is a fascinating book with lots of tips about self-improvement. One surprise is that sometimes it is good to hold your breath. -30-

I have acquired 4-5 books of these from Amazon to gift friends who practice Yoga and are in healthcare. The problem is that Amazon is selling the older version even though they at the same time they are also selling Nestor’s new Breath 2026 revision. When you search by the title, Amazon takes you to the old version! No one would choose the older version unless they did not know that there was a new version. I only knew to look because one of the friends I had gifted also listened to it on Spotify. That is deceptive advertising Amazon. But don’t let that throw any shade on the book itself. The book is fantastic. Nestor hits a home run. He is curious, honest and practical. He marries science and faith to form a solid argument. I am a follower! I have already seen the ENT at Hopkins for a septoplasty of my deviated septum— get the book, you will understand.

It was well worth reading as it led to my improving my breathing. Besides being informative, I found it to be very interesting.

This book combines great research into breathing and a DIY style "this is what I've learned" style. Easy to read and great insight. As a person with chronic pain, ptsd, and heartrate issues, this book was recommended to me by a provider when discussing my stress responses and heartrate issues. It has really changed my health and quality of life. The Good: Whats not to talk about? This book has helped me deal with ptsd mental health issues, heart rate issues, back, neck, and joint pain, and it taught me to exercise in a way that is much more impactful on my health. Hearing that active athletes had better results breathing through only their nose during activity really is amazing. This book really does just share what people are learning, and it's hard because breathing touches so many aspects of human life and society, most doctors and teachers and so on can't really spend that much time on it. The Bad: Not in this book. In the world, why don't we learn more about our sinuses, breathing, and how that affects our health? I'm a Christian and I'm not offended at all to see the evolutionary perspective on why our noses and sinuses are better technology than neanderthals and other primates and animals. knowing what makes them worse makes us more human and awareness of breathing impacts prayer, worship, and daily life. Feel free to learn more about "the breath" of life that the Creator gave you and all of us! Learn from anyone who can teach you anything about who you are and how you work so you can be free. The ugly: What happens when we don't breathe through our noses is amazing. This guy is like the McDonalds guy who ate nothing but McD's for a month and showed how it affected his health. "Mouth breathers" is not just a kiddy insult. It's a real thing and we need to learn to breathe through our noses and include that in our health.

This vibrant book inspired me to pay more attention to how I was breathing. A well-written account of the many teachers the author interviewed and the many research centres he visited in search of answers. I strongly suggest spending time browsing the bibliography that can be found on the author's web page, which is full of photographs, videos, and links to interesting research. The richness of vocabulary, the well-connected stories, and the robustness of the research presented deserve my top mark. Great book!

Um dos livros mais incríveis que li em 2020.

Dieses Buch ist sehr interessant, informativ und gleichzeitig angenehm geschrieben (ich habe es innerhalb weniger Tage gelesen, da es mir so gut gefallen hat). Die Themen sind relevant, egal ob im medizinischen, therapeutischen, sozialen oder privaten Kontext. Ich empfehle es gerne Freunden weiter.

Wonderful book to get in depth analysis on the benefits of nose breathing. The author had done a fantastic job of walking through various aspects in a manner to understand by ordinary people. Easy steps to follow to correct some common ailments.

This is quite a good book. I really enjoyed it. Like Mike Pollan, who wrote the excellent "How to Change Your Mind", the author travels the world while researching the book to try things out for himself. And then writes about his experiences in an engaging way. Some sticklers may take issue with how he writes about the finer points of Tibetan breathing techniques. I'm not sure if there will ever be universal agreement about their history and practice, but the author makes clear that he is really novice who is telling us an often fascinating story about his journey of discovery about breathing. The strength of the book is how he learns that there are so many (to me, suprising) things about breathing that are critically important for our health. For example, he talks about how many modern maladies like asthma, anxiety, attention deficit hyperactivity disorder, and even psoriasis could either be reduced or reversed simply by changing the way we inhale and exhale. He talks about how the shape of our months and face have changed over the past 300 years, and how this has led to so many breathing and health issues (including sleep apnea which affects so many adults now). It has to do with our food, and how it's so much easier to chew. He talks about the adverse affects of mouth breathing (which 80% of us do) and how, in an experiment, his health rebounded when he trained himself to only breath through his nose. There is also a lot of good information about breathing exercises, how they're done, why we think they work; and how this information has been ignored, for the most part, by modern medicine. If you're stressed, if you snore, if you have sleep apnea, if you have other respiratory issues, or if you know people who suffer from these (or Covid-19 breathing issues) ... then this book might be an eye opener. It's both informative, and quite readable and engaging like a great magazine article. And offers simple and easy ways for you to feel better and healthier.