Breath: The New Science of a Lost Art, by James Nestor
Highlights (with thanks to Eyal Shifroni)
This book taught me much that I did not know about breathing, despite my years as a respiratory therapist and biofeedback therapist. The author’s dedication to understanding and trying out every possible therapy (even when difficult) to help himself and share with others, is remarkable! And his descriptions are vivid. He even traveled to a little known spot in underground Paris to study ancient skulls!
There’s a lot in this summary, so it’s in two parts. I’ve added a bit of commentary here and there. I was fascinated to learn that indigenous people’s teeth and airways were in such better shape than ours! And we have much to learn from ancient yogic pranayama methods.
Nose vs. Mouth Breathing
The author, who suffered various health problems, and a fellow “pulmonaut” named Olson experimented on themselves to compare mouth breathing with breathing through the nose. For 10 days, they exclusively breathed through the mouth (with blocked nostrils). During this highly uncomfortable period, a researcher from Stanford measured various physiological parameters, such as blood gas tests, inflammation markers, hormone levels, and heart-lung function. The same protocol was used for the next ten days, during which the two men breathed exclusively through the nose, mouths taped shut at night.
During mouth breathing, the author’s snoring increased by 4,820%, and he experienced an average of 25 episodes of obstructive sleep apnea. He also had to urinate more frequently through the night, since fragmented sleep makes kidneys produce more fluid. Snoring and sleep apnea can cause attention disorders, concentration problems, diabetes, high blood pressure, and cancer, according to the author.
By contrast, nasal breathing improved all the tested parameters, along with a great increase in overall well-being. During the ten days of nose breathing, the author’s systolic blood pressure dropped from 142 to 124, and heart rate variability (a positive marker of health) increased by over 150%.
Nose
The nose cleans, warms, and moistens the air for easier absorption. It triggers hormones and various chemicals that reduce blood pressure and aid digestion. Nose breathing responds to the cycles of the autonomic nervous system, influences heart rate, improves mood, and opens blood vessels. (See previous blog for a full list of benefits.)
George Catlin, in the early 19th century, studied Native American children. He was impressed by their robust health, perfect teeth, and forward facial structure, which he attributed to nose breathing learned in infancy. Mothers would carefully close the baby’s lips after each feeding, explaining that mouth breathing weakens the body, distorts the face, and creates tension and diseases. The indigenous diet may have also played a role.
Breathing and the Autonomic Nervous System
Breathing influences almost every internal organ. It’s like a switch that controls the autonomic nervous system. The autonomic nervous system includes the parasympathetic – “rest and digest” and sympathetic – “fight, flight, or freeze.” Many nerves connected to the parasympathetic system are located in the lower parts of the lungs, which is why slow diaphragmatic breaths are so relaxing. Many nerves of the sympathetic system are in the upper part of the lungs. When breathing short, fast breaths, this system is activated, putting the body in emergency mode to deal with danger.
The right and left nostrils regulate temperature and blood pressure, and brain chemicals that affect mood, emotions, and sleep. Inhaling through the right nostril stimulates the sympathetic nervous system; it accelerates circulation, warms the body, increases cortisol, and raises blood glucose. Inhaling through the left nostril has the opposite effect, facilitating relaxation, since it’s linked to the parasympathetic nervous system. Breathing through the left nostril diverts blood flow to the right frontal lobe, promoting creative thinking and imagery. The body functions most efficiently when both systems are in balance, transitioning smoothly between action and rest. The ancient pranayama practice of alternate nostril breathing helps create this balance.
Sinuses
The turbinates begin at the opening of your nostrils and end just below your eyes. Rich in blood vessels, lymph nodes, and secretion glands, they help in warming, humidifying, filtering, and nourishing the unique tissue of the nasal passages. By regulating the airflow through narrow passages, the conchae ensure that inhaled air comes into maximum contact with this tissue. The nasal turbinates collect debris inhaled through the nose, and transport it to the back of the throat via microscopic cilia (hair-like structures).
The pituitary sinus releases nitric oxide (a vasodilator), increasing blood circulation. Nitric oxide also improves immune function, weight regulation, mood, and sexual function. Nose breathing can enhance the supply of this gas sixfold, allowing the body to absorb 18% more oxygen compared to mouth breathing.
Capacity
A study of 5200 subjects over 20 years found that the strongest indicator of lifespan is not genetics, diet, or daily activity level, but lung capacity.
Between the ages of 30 and 50, the lungs naturally lose 12% of their capacity, and by the age of 80, 30% is lost. However, lung capacity can be preserved and even increased through stretches and breathing exercises. Free divers are known to increase their lung capacity significantly.
Katharina Schroth, in the early 1900s, had scoliosis, a sideways curvature of the spine which cramps the lungs. Katharina cured herself through breath exercises and movement, and went on to heal hundreds of other women suffering from scoliosis.
(continued in Part Two)