If You Breathe Like This, Don’t Ignore It- It’s Costing You Your Sleep, Brain & Health: James Nestor
Most people breathe dysfunctionally without realizing it—breathing 18-20 breaths per minute instead of the optimal 6, often through their mouth instead of their nose. This simple mistake keeps you stuck in chronic stress mode, affecting everything from sleep quality to blood pressure to disease risk
2h 15mKey Takeaway
Most people breathe dysfunctionally without realizing it—breathing 18-20 breaths per minute instead of the optimal 6, often through their mouth instead of their nose. This simple mistake keeps you stuck in chronic stress mode, affecting everything from sleep quality to blood pressure to disease risk. The fix? Become an 'obligate nasal breather'—breathe in and out through your nose during the day, and especially at night. Start slow: try 20 minutes with a small piece of tape on your lips while doing simple tasks. This free, simple practice can transform your energy, reduce asthma symptoms, lower blood pressure, and dramatically improve sleep quality.
Episode Overview
James Nestor, journalist and author of 'Breath,' discusses how modern society has developed dysfunctional breathing habits that contribute to chronic diseases. He explains that approximately 50% of children and 60% of adults are mouth breathers at night, which keeps them in a chronic stress state. The conversation covers how proper nasal breathing can treat conditions like asthma and hypertension, not just prevent them. Nestor emphasizes that breathing retraining is free, simple, and accessible to everyone—but requires individual commitment to change ingrained habits.
Key Insights
Dysfunctional Breathing Drives Chronic Stress
Most people breathe 18-20 times per minute instead of the optimal 6 breaths per minute. This overbreathing keeps your body in sympathetic (stress) mode, making everything feel more difficult and contributing to chronic diseases. When you're stuck in this stress state due to poor breathing, it becomes exponentially harder to make positive changes in other areas of your life.
Nasal Breathing Is Non-Negotiable
Becoming an 'obligate nasal breather' is the #1 foundational breathing habit. Around 50% of kids and 60% of adults breathe through their mouths at night. This directly contributes to snoring, sleep apnea, migraines, high blood pressure, and increased diabetes and heart disease risk. The science is clear: breathing through your nose regulates emotions, improves decision-making, and balances your nervous system.
Asthma Isn't Always Incurable
While asthma is commonly taught as a chronic, incurable disease, many asthma attacks are directly triggered by dysfunctional breathing patterns, particularly overbreathing and mouth breathing. Retraining breathing habits can significantly reduce symptoms and, in some cases, resolve asthma completely. This doesn't replace emergency inhalers but can dramatically reduce dependence on them.
Start Slow with Mouth Taping
Don't jump straight to taping your mouth shut at night. Begin with 20 minutes during the day while doing simple tasks, then progress to 30 minutes, then an hour, then a nap, then a walk around the block—all while focusing on nasal breathing. Only after you're comfortable with daytime practice should you experiment at night. This gradual approach prevents the shock to your system and allows your body to adapt.
Track Your Breathing to Establish Baseline
Use free apps like Snore Clock or Snore Lab to record yourself breathing at night for a full week. This gives you objective data about whether you're mouth breathing, snoring, or experiencing sleep-disordered breathing. Many people don't believe they snore until they hear the recordings themselves. This baseline data is essential before implementing any breathing changes.
Notable Quotes
"What's so easy about breathing is you can feel the effects almost instantly. After a few seconds, you can feel the effects."
"We can all eat. We can all sleep. That doesn't mean you're sleeping well. That doesn't mean you're eating well. So, you can eat junk food, ultraprocessed foods, and that can keep you alive. That allows you enough energy to get by to the next day."
"People are locked into these dysfunctional habits that they think are normal and they don't realize that how they are breathing is directly affecting the level of migraines or headaches they get. It's affecting their blood pressure."
"So many kids with asthma are mouth breathers. They are over breathing and these dysfunctional breathing habits either directly contribute to their symptoms or in some cases cause the asthma attack."
"For most people asthma is an incurable disease. I think for most people type 2 diabetes is an incurable disease because most people do not want to do the work to improve their conditions."
"The foundations of healthy breathing are by far the most important thing that you can do. You do not need to go to a retreat, you know, even though those are nice in the tropics to learn how to breathe."
Action Items
-
1
Test for Nasal Valve Collapse
Place two fingers from each hand on the sides of your nostrils and gently spread them open. If breathing becomes significantly easier, you're among the 20% with nasal valve collapse. Consider using nasal strips (like athletes wear) to improve airflow by about 30%, especially helpful for snorers.
-
2
Record Your Sleep Breathing for One Week
Download a free app like Snore Clock or Snore Lab. Place your phone beside your bed and record your breathing every night for a week. Listen to the recordings and check your snoring score. If you're snoring or struggling to breathe, you're likely a mouth breather at night and need to address this.
-
3
Practice Gradual Mouth Taping
Start with a small piece of tape on your lips for 20 minutes during the day while doing simple tasks (emails, dishes, TV). Progress to 30 minutes, then 1 hour, then try during a nap. Once comfortable, take a walk around the block focusing on nasal breathing. Only after mastering daytime practice should you experiment with taping at night. Go slow—this can take weeks to acclimate.
-
4
Become an Obligate Nasal Breather
Make nasal breathing your default pattern throughout the day. When not talking, consciously breathe in and out through your nose while working, walking, or resting. At night, all breathing should be through your nose. This single habit regulates your nervous system, improves oxygenation, and reduces chronic stress.