#100 James Nestor: The Science & Practice of Perfecting Your Breath
Jun 12, 2024
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NY Times best-selling author James Nestor discusses the science of breath, including CO2 levels, HGH production, and nasal health. Topics range from CO2 tolerance to breathing exercises for sleep apnea, offering valuable insights on improving wellbeing through proper breathing techniques.
Indoor CO2 levels impact cognitive functions, sleep, and well-being, emphasizing the importance of monitoring indoor air quality.
Breath holding stimulates human growth hormone production, influencing cell growth, muscle development, and metabolism regulation, but excessive breath holding may have adverse effects like in sleep apnea.
Coherence breathing improves heart rate variability, blood pressure, and brain function, contributing to overall well-being and longevity by optimizing respiratory and cardiovascular functions.
Nasal nitric oxide plays a vital role in vasodilation; practices like humming and coherent breathing may enhance cardiovascular health and potentially influence sexual health positively.
Deep dives
The Impact of Indoor CO2 Levels on Health
Indoor CO2 levels can create environments with lower oxygen, impacting cognitive functions, sleep, and overall well-being. Studies show that CO2 levels above 1200-1500 parts per million can lead to headaches, dizziness, and decreased cognitive performance. Poor indoor air quality, common in places like bars and gyms, can significantly affect individuals' health.
The Benefits of Breath Holding on Human Growth Hormone
Breath holding can stimulate the production of human growth hormone, promoting cell growth, muscle development, and metabolism regulation. Studies suggest that consistent breath holding can positively impact hormone levels. However, it is essential to maintain a balance as excessive breath holding, like in sleep apnea, may counteract the benefits.
The Significance of Coherence Breathing for Health and Longevity
Coherence breathing, involving inhaling and exhaling at a specific rate, can improve heart rate variability, blood pressure, and brain function. This technique, practiced consistently, can promote overall well-being and longevity by optimizing the body's respiratory and cardiovascular functions. Historical evidence suggests that slower breathing rates, similar to coherence breathing, may have positive impacts on health and lifespan.
The Role of Nasal Nitric Oxide in Health and Well-being
Nasal nitric oxide plays a crucial role in vasodilation, aiding in respiratory and circulatory functions. Methods like humming at specific frequencies, around 120 hertz, can stimulate nitric oxide production and potentially benefit cardiovascular health. While further studies are needed to explore its full potential, practices like humming and coherent breathing can enhance overall health and possibly influence sexual health positively.
The Importance of Lung Capacity for Longevity
Research from long-term studies, like the Framingham study, emphasizes the critical role of lung size and function in determining an individual's lifespan. Maintaining lung capacity through proper breathing techniques and physical exercise can counteract age-related lung deterioration and support overall health. Attention to lung health can potentially enhance longevity and quality of life.
Nitric Oxide as a COVID Treatment
The podcast discusses the potential benefits of using nitric oxide as a treatment for COVID-19. Despite its reported effectiveness in improving lung function and reducing infection severity, there is a lack of widespread knowledge and implementation of this treatment within hospitals and public awareness. The conversation highlights the oversight in utilizing nitric oxide due to its cost-effectiveness and inability to be patented.
Impact of Grounding on Health
The episode delves into the concept of grounding or earthing and its potential impact on health. The discussion touches on the benefits of connecting with the Earth in natural environments, contrasting it with potential risks associated with grounding through home outlets in urban settings. The complexity of grounding practices and contrasting perspectives on its efficacy are explored, emphasizing the importance of further research to clarify the benefits and safety considerations of grounding.
Welcome to the 100th Episode of the TAKE A DEEP BREATH Podcast. We are honored to welcome back author James Nestor (NY Times best-selling author of Breath - The New Science of a Lost Art) This is a very special conversation where we go deep on all aspects of breathing and the science of the breath so you can learn how to improve your own wellbeing, enjoy. Mike Maher.
0:00 The Indoor CO2 Epidemic 1:00 Why Carry a CO2 Monitor? 1:51 Good vs Bad CO2 Levels 2:05 Cognitive Impact of High CO2 2:51 Breathing Other People's Exhales 3:32 Resetting the Brain with CO2 4:08 Importance of Exhalation 5:30 What Is Human Growth Hormone? 6:43 Lance Armstrong's Blood Doping 7:04 Why Breath Holds Increase HGH 8:17 The Framingham Heart Study 8:47 Preserving Lung Function 9:30 Heart Rate Variability & Coherence 10:06 Microbiomes and Nasal Health 15:57 Humming for Nitric Oxide Production 21:05 Building CO2 Tolerance 26:28 Mindset for Better Breath Holds 31:12 The Ideal Breathing Exercise 36:45 Grounding Science vs Claims 41:56 Purpose of Nasal Hair 46:03 Dysfunctional Breathing Explained 51:06 Mouth Exercises for Sleep Apnea 56:58 Hyperventilation Techniques
Welcome To TAKE A DEEP BREATH ❤️ Give Me Just 7 Minutes & I’ll Show You How You Can Master Your Breath: 👉 https://www.takeadeepbreath.co.uk/777
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Greetings! I'm Mike Maher, your guide on this breathwork journey and the host of this YouTube channel. As a new father to a beautiful baby boy, I left my corporate career behind to pursue my passion - helping people harness the transformative power of breathwork. I firmly believe in the life-changing potential of the breath, and it's my mission to help the world breathe better.
Safety Information: Do not practice this breathwork during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting breathwork. These breathing exercises are a guide only, you should always listen to your own body and not push yourself, if you feel unwell STOP. Never practice breathing exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where the loss of consciousness could result in bodily harm. Deep breathing may cause tingling sensations, a ringing in the ears, and/or light-headedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far and should take it more slowly next time.
Disclaimer The information provided in this video is provided for informational purposes only and is NOT to be used or relied on for any treatment purposes. All information provided by TAKE A DEEP BREATH is of a general nature, only for educational/entertainment purposes. No information is to be taken as medical or health advice. Follow this breathing exercise at your own risk. TAKE A DEEP BREATH or Mike Maher is not responsible for any losses, liabilities, injuries or damages resulting from any and all claims as a result of your reliance on the information contained in this video. There is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. We use affiliate links which means if you buy something, we'll receive a commission, we appreciate t
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