James Nestor 1 source tracked
Science journalist and author of "Breath: The New Science of a Lost Art," focused on the science of breathing and human physiology.
About James Nestor →
James Nestor is a science journalist and author best known for "Breath: The New Science of a Lost Art" (2020), which examines the history, science, and culture of breathing, with particular focus on the differences between mouth and nasal breathing. His earlier book, "Deep: Freediving, Renegade Science, and What the Ocean Tells Us About Ourselves" (2014), explored freediving and ocean science and was a New York Times Editors' Choice. Nestor has written for Scientific American, Outside, and The New York Times, among other publications, and has presented his work on breathing and human physiology at academic and public venues.
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Use an Aranet CO2 monitor to measure indoor air quality; most accurate among consumer options tested.
“these made by Aranet... are the most accurate
TR▶ 32:00DosageCarry to assess CO2 levels in homes, offices, schools, hotels, planesCaveatsAranet brand is clunkier but more accurateCertaintyexplicitrecommendation -
Transition infants from breastfeeding to chewing real foods rather than only soft purees to develop proper jaw/airway structure.
“check out baby led weaning
TR▶ 10:00CaveatsUse responsibility and own judgment; don't immediately feed infants hard foodsCertaintyhedgedrecommendation -
Alternative
Take three normal breaths, then biggest possible inhale, then exhale through pursed lips as slowly as possible while timing; ~60-90 seconds is target.
“take three normal breaths... biggest breath you've ever taken
TR▶ 2:13:00Dosage3 normal nose breaths, max inhale, exhale through pursed lips slowly while timing; target 60-90+ secCaveatsDon't do near water or while drivingCertaintyexplicitrecommendation -
Slow, low breathing practices that build CO2 tolerance; effective for chronic anxiety, asthma, and panic disorder.
“Buteyko techniques have been shown to be very effective
TR▶ 1:46:00DosageFind a trained practitioner or free online resourcesCertaintyexplicitrecommendation -
Train CO2 tolerance to improve athletic performance, recovery, and resilience to stress; reduces breath rate during exercise.
“increasing their CO2 tolerance
TR▶ 1:48:00Certaintyexplicitstrong endorsement -
In a protocol
Inhale ~5.5 seconds and exhale ~5.5 seconds to signal restfulness and downregulate the nervous system.
“breathing in that coherent pattern, that 5.5
TR▶ 1:53:00Dosage~5.5 seconds inhale, ~5.5 seconds exhale; don't obsess over exact timingCertaintyexplicitrecommendation -
In a protocol Alternative
During panic, hold cupped hands over nose and mouth and breathe in own exhaled CO2 to raise CO2 levels and abort panic spiral.
“holding your hands over your face and breathing in through your nose
TR▶ 1:52:00CaveatsReplaces older paper-bag methodCertaintyhedgedrecommendation -
In a protocol
During panic onset, take a calm inhale, hold 2-3 seconds, exhale; repeat. Builds CO2 gradually to relax blood vessels and counter over-breathing.
“take a calm inhale in and then hold your breath for just a couple of seconds
TR▶ 1:51:00DosageInhale calmly through nose, hold 2-3 sec, repeat 3-4 timesCaveatsNot medical advice, find what works for youCertaintyhedgedrecommendation -
In a protocol
Place hand on belly and breathe so belly expands on inhale and contracts on exhale, with minimal chest movement; train this with phone alarms throughout the day.
“feel that belly slightly expand as you breathe in
TR▶ 1:24:00DosageSet 4-10 phone alarms per day to check breathing posture and practiceCertaintyexplicitstrong endorsement -
When booking hotels, request rooms with windows that open to improve indoor air quality and reduce CO2 exposure.
“one of the things that I require... is a window that opens
TR▶ 36:00Certaintypersonal onlypersonal use -
Practice expanding lung capacity (stretching, deep breathing) to preserve and grow lungs as a longevity intervention.
“a larger fuel tank allows you to do more with less
TR▶ 1:41:00DosageModerate exercise plus proper breathing biomechanicsCertaintyexplicitstrong endorsement -
In a protocol
Tape mouth closed during sleep to force nasal breathing, but acclimate slowly during daytime first over several weeks.
“using that little piece of tape has completely changed their sleep quality
TR▶ 54:00DosageStart with 10 minutes during day, extend to 20 minutes, then an hour over several weeks before using at nightCaveatsNot for everyone; bad idea if you have structural nasal obstruction; use common senseCertaintyhedgedpersonal use -
In a protocol
Become an obligate nasal breather both day and night; default to breathing in and out through the nose during low-exertion activity.
“You have to become an obligate nasal breather
TR▶ 1:15:30DosagePractice during work, emails, dishes, low-exertion activities; aim to make it unconsciousCertaintyexplicitstrong endorsement -
In a protocol
Use external nasal strips that lift the nostrils to allow ~30% more airflow, especially helpful for those with nasal valve collapse or when starting mouth-taping.
“these things are awesome, especially at the beginning
TR▶ 1:18:00CaveatsNot promoting any specific brandCertaintyhedgedrecommendation -
Take young children (ages 2-5) to a pediatric dentist with expertise in airway health to support proper jaw and airway development.
“see a pediatric dentist
TR▶ 2:12:00Certaintyexplicitstrong endorsement -
In a protocol
Set 4-30 phone alarms daily to check breathing — mouth or nose, posture, diaphragm — to build unconscious habit of proper breathing.
“set that alarm on your phone four to ten times a day
TR▶ 2:11:00Dosage4-30 alarms per day for several weeksCertaintyexplicitpersonal use -
In a protocol Alternative
Double or triple inhale through nose followed by long exhale to rapidly downregulate stress.
“inhale through your nose, hold, inhale again, hold
TR▶ 1:54:00DosageInhale, hold, inhale again, hold, inhale again, exhale; repeat 3-4 timesCertaintyexplicitrecommendation -
Organic (prompted)
Training masks that restrict airflow help build CO2 tolerance, useful for athletic performance.
“That is increasing your CO2 tolerance
TR▶ 1:47:00Certaintyhedgedrecommendation -
In a protocol Alternative
Alternative free smartphone app for recording sleep breathing and snoring.
“there's one called Snore Clock
TR▶ 2:07:00Certaintyexplicitrecommendation -
In a protocol
Free smartphone app that records sleep breathing and snoring overnight to diagnose sleep breathing issues.
“download an app... Snore Lab
TR▶ 2:07:00DosagePlace phone in airplane mode by bedside overnightCaveatsNestor has no financial relationshipCertaintyexplicitrecommendation -
Septum-correction surgery can be life-changing for those who literally cannot breathe through one nostril, but ~80% of people with visibly deviated septa don't need it.
TR▶ 1:20:00Caveats80% of population has deviated septum but doesn't need surgery; tissue inflammation often the real causeCertaintyhedgedrecommendation -
Alternative
Three-hour vigorous breathing session producing altered states; intended as periodic reset, not daily practice.
“Do the three hour one. If you're going to do it
TR▶ 1:29:00Dosage3-hour session; not daily — every year or decadeCaveatsCuts ~40% blood flow to brain; can cause negative emotional reactionsCertaintyhedgedrecommendation -
Vigorous breathwork practice of 30 fast deep breaths followed by breath holds; useful as hormetic stress practice but only valuable if baseline breathing is normalized first.
“around 30 very deep, very fast breaths
TR▶ 1:27:00Dosage30 fast deep breaths followed by breath hold of 2-3 minutesCaveatsWon't help if you're still chronically mouth breathing; never practice near waterCertaintyhedgedrecommendation