Much like James Nestor, I rarely gave much thought to how I breathed. I mean, it’s pretty obvious that failing to breathe is, you know, bad—considering it has a 100% mortality rate.

But breathing isn’t something we typically have to consciously think about. While we can take control of it, our body will continue doing it on autopilot if we let it.

So, what’s the big deal? Well, apparently a lot.

In Breath, James Nestor chronicles his journey to becoming a better breather and shares the radical changes that took place along the way. He dives into the science of breathing, its history, and how modern humans have become surprisingly bad at it compared to our ancestors. And if that sounds a little dry, trust me—it’s not.

Key Takeaways:

1. Breathe Through Your Nose

Nasal breathing is far superior to mouth breathing. It improves lung efficiency, filters out pathogens, and helps regulate blood pressure and heart rate.

2. Slow, Controlled Breathing Is Optimal

A slower breathing rate (around 5.5 breaths per minute) optimizes oxygen and carbon dioxide balance, reducing stress and enhancing cardiovascular health.

3. Carbon Dioxide Is Essential

Contrary to popular belief, CO₂ isn’t just a waste gas. It plays a crucial role in oxygen delivery to cells. Breath-holding exercises can improve CO₂ tolerance, enhancing endurance and focus.

4. Breathing Impacts More Than Just Oxygen Intake

Proper breathing affects everything from metabolism and immune function to emotional regulation and cognitive performance.

5. You Can Relearn How to Breathe

Even if you’ve developed poor breathing habits, it’s possible to retrain your body through conscious breathwork, leading to lasting health improvements.

I own the book in both paperback and audiobook formats. The audiobook is especially cool because the appendix includes guided tutorials for various breathwork techniques outlined in the book. That alone is worth the price of admission.

Ready to Breathe Better?

If you’re curious about how something as simple as breathing can transform your health, Breath is a must-read. Better yet, it’s a must-practice. Grab your copy through the link above or here, and start exploring the power of your breath today.