| Hi friends, | Welcome to the 49th dispatch of How Humans Thrive, a research-informed newsletter on how humans thrive. | For most of us, breathing is an afterthought—a reflex, a necessity, something our bodies do while we focus on everything else. But James Nestor's New York Times bestselling Breath: The New Science of a Lost Art carries a quiet but radical reminder: the act we perform 25,000 times a day—breathing—isn't just about survival; it's about how we live. | The Hidden Power of Nasal Breathing | Our breath mediates between our inner world and our environment, shaping our health in ways both obvious and invisible. We've been taught to think of the nose as little more than a filter, a gateway for air, but Nestor shows us that the nose "regulates our heart rate, opens the vessels in our toes, and stores memories" (p. 39). It prepares air for absorption, triggers the release of nitric oxide—a molecule that widens blood vessels and enhances oxygen uptake—and even influences sexual function and digestion. | We're wired for balance—between alertness and rest, action and recovery. This delicate dance, Nestor explains, is influenced by our "nasal cycles." Each nostril takes turns dominating, a phenomenon described as our "nostrils pulsing to their own rhythm, opening and closing like a flower in response to our moods and mental states…" (p. 39-40). Right-nostril breathing raises heart rate and cortisol, while left-nostril breathing calms us down and cools the body (p. 41-42). The breath reflects and creates our state of being. | Yet, nearly 40% of the population suffers from chronic nasal obstruction, undermining this critical system. Mouth breathing—a seemingly harmless habit—can lead to high blood pressure, sleep apnea, and anxiety. | Breathe Better: Nasal breathing is not a suggestion; it's a prescription for better health. | Try This: Nestor recommends taping your mouth with a small strip of 3M Nexcare Durapore tape while sleeping (p. 51). This simple act trains your body to breathe through your nose, improving sleep quality, reducing snoring, and restoring balance to your nervous system. | Lung Capacity: A Predictor of Longevity | In the 1980s, researchers from the Framingham Study discovered something astonishing: "The greatest indicator of life span wasn't genetics… It was lung capacity" (p. 55). Larger, healthier lungs mean more oxygen delivered to tissues, more efficient energy production, and a longer, healthier life. | But lung capacity isn't fixed. The lungs can shrink with neglect or expand with practice. Katharina Schroth, diagnosed with debilitating scoliosis, healed herself through targeted breathwork, reshaping her spine and reclaiming her health (p. 56). | Breathe Better: Your diaphragm is the engine of your breath. Strengthen it. | Try This: Lie on your back, one hand on your belly. Inhale deeply through your nose, feeling your belly rise. Exhale fully, engaging your diaphragm. This practice clears out stale air and improves oxygen exchange (p. 62). | Breathing Slower, Breathing Less | Breathing too fast and too often—a habit many of us unknowingly have—overloads our systems. We celebrate oxygen, but carbon dioxide is the unsung hero of breath. Too often, we over-breathe, expelling too much CO₂ and disrupting our body's delicate balance. Higher CO₂ levels allow for better oxygen delivery to tissues—a principle known as the Bohr effect (p.93). | Of course, the question here is quantity. Low CO₂ levels can trigger anxiety, fatigue, and inflammation. ADHD, asthma, and even panic attacks are linked to this imbalance. Too high (usually caused by lung disease or kidney failure) triggers hypercania. | Slow, controlled breaths lower our heart rate, balance our nervous system, and optimize oxygen delivery. | Breathe Better: Slow, measured breathing restores CO₂ levels and calms the body. | Try This: Practice resonant breathing is the perfect breath. Inhale for 5.5 seconds, exhale for 5.5 seconds. This rhythm—5.5 breaths per minute—optimizes CO₂ levels, lowers blood pressure, and stabilizes your nervous system (p. 84). | Modern Constraints, Ancient Solutions | Our ancestors chewed raw, fibrous foods, developing wide jaws and open airways. Today's processed diets and sedentary lifestyles have narrowed our mouths and clogged our breath. But as Nestor writes, "Our noses and mouths are not predetermined… We can reverse the clock" (p. 135). Stanford neuroscientist Andrew Huberman often talks about this phenomena. | Mouth-breathing children are more likely to develop crooked teeth, sleep apnea, and attention deficit disorders. The shape of our face—and the quality of our breath—can be reshaped with intentional effort. | Breathe Better: Strengthen your airways through posture and chewing. | Try This: | Mewing: Press the back of your tongue to the back roof of your mouth, and move the rest of the tongue forward, like a wave, until the tip hits just behind the front teeth. (p. 122). This practice helps expand your airway over time. J-Shape Posture: Hold your lips together, with the teeth almost touching and the tongue on the roof of the mouth. Hold the head up perpendicular to the body and don't kink the neck. Sit or stand with your spine forming a slight J-shape. Chew More: Incorporate raw, crunchy foods into your diet—carrots, nuts, whole grains—to engage your jaw muscles and stimulate airway growth.
| A Call to Conscious Breathing | The argument is radical, the science profound: Breathing is the silent architect of our bodies, our minds, and our lives. | With gratitude, | | P.s. How Humans Flourish is a dedicated project nurtured with love and intention. Since it began, break*through's mission has been to keep it a thoughtful, ad-free space for exploration and reflection on human potential, supported by a community of readers like you. The research, writing, and upkeep requires time and resources to sustain, and I'm committed to keeping it a sanctuary free of commercial distractions. | If How Humans Flourish brings you joy, insight, or comfort, please consider making a contribution—whatever you're able to offer makes a significant difference. | You can become a Sustaining Patron, joining a circle of monthly loyal supporters or you can make a one-time donation ensuring this space remains a thoughtful resource for years to come. | | | | | Tech founder working to leave the world better than I found it. Currently building break*through, an innovations company pioneering empathy-driven technology. | Our first digital product designs AI driven, gamified virtual support groups that increase emotional, mental, and physical health literacy. | Want to connect? Reach out on LinkedIn or Instagram. |
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