You do it daily, every second of your life.
When you’re awake or asleep, running a demanding marathon or relaxing in meditation – fast or slow, hastening your heartbeat or soothing it is always there: breathing – so fundamental that we rarely think about it. Yet, did you know that…you’re probably doing it wrong?
Who is James Nestor
James Nestor is a science and health journalist known for the global bestseller Breath: The New Science of Lost Art, discusses the importance of breath with Joe Rogan, the host of The Joe Rogan Experience, diving into the deep dialogue about the overlooked secrets of a better life. In episode #1506, they unpacked James’s research concerning profound and overlooked characteristics of breath. With over 2.6 million views and thousands of comments sparking insights and discussions on breath-related topics, it is clear that the questioning of previous poor breathing habits has begun. Will you reclaim your breath?
James Nestor – the author of “Breath”
Stanford University Experiment
Led by Dr. Jayakar Nayak, professor of otolaryngology (studies related to ear, throat, and nose functions), and James Nestor, the study was based on blocking their noses for 10 days, forcing them to mouth-breathe. The results clearly showed how harmful mouth breathing can be.
Participants of the study experienced:
- sleep apnea
- increased blood pressure
- brain fog
- snoring.
After 10 days, they switched to nasal breathing only, taping their mouths for the night. Within just a few hours all negative effects of previous actions were reversed – no more snores, no more sleep apnea. All the metrics returned to normal – some even improved.
Let’s learn from this study – the claim has been proven. To be healthy, you have to breathe through your nose. The question is, what will you do about it?
The Curse Of Our Times
Even James Nestor admits that he had braces. In his youth, this matter wasn’t up for discussion – everyone had them, and it wasn’t something surprising. Not to age Nestor prematurely, but let’s face it – the situation has only worsened since the „good, old days.”
It’s common knowledge that human beings adapt to their surroundings to survive – however, those changes were always dictated by Mother Earth. With the industrial revolution, we forced multiple ones by ourselves. Technology has made life more convenient – but at a cost. While solving many problems, it has also contributed to new ones, including poor physical development.
James Nestor explained that our ancestors had wider mouths and straighter teeth – „Go back just a few hundred years, and you’ll find skulls with perfect teeth. No braces, no dentists. Perfectly straight.” He supported the claim with archaeological evidence and concluded that this issue isn’t oversized teeth – it’s undersized mouths.
Why did it happen?
We stopped… chewing!
Soft and highly processed food doesn’t require effort from jaw muscles and makes them much weaker over time. Adding poor tongue position and lack of awareness – this combination can only make things worse for us. And the intention was to create an easier life, wasn’t it? There are ways to transform this irony of modernity into an actual asset, yet it’ll require the lifetimes of the next generations. The change though starts with you – are you up for stopping generational mistakes? Let’s break the pattern by breaking down some steps you can apply in your life!
Want To Sleep Like A Baby?
Then close your mouth.
I saw it on a night bus heading to Vienna. A trailer of future generations and a reminder of present ones.
Snores of an open mouth – a teenage boy making rhythmic growls and keeping his mouth open. It’s a familiar sight – one many of us are guilty of. Me included!
Once upon a time in Ecuador, I went on a snorkeling trip. I was so tired after trying to look for fish that once I got on a boat again, I started to fall asleep and…opened my mouth! It was oddly comfortable – but why? When we’re tired and finally get rest, our muscles and jaw fall into relaxation. Nasal breathing requires energy too, therefore, it’s much easier to breathe through the mouth. I can assume that was the reason why I, and the boy from the bus, breathed this way after the tiring amount of time.
We could say that we were sleeping like babies, although it wouldn’t be entirely true because…
babies don’t snore…
and don’t open their mouths widely in their sleep!
Those habits come later.
The good news: we can unlearn them!
One of the best podcast, where James Nestor shares his insights about breathing.
Nasal Breathing vs. Mouth Breathing
Do you ever think about your nose? And no – not in terms of featuring your face and its visual proportions. Nose is not just a hole to get air in and out -James Nestor highlights its undervalued importance. In the interview he noticed how this particular organ handles over 20 crucial tasks such as: filtering the air by removing allergens and pathogens, warming and humidifying the air before it reaches the lungs, producing nitric oxide that expands blood vessels and oxygen uptake, stimulating the lungs, and calming the nervous system. It even shapes the jawline and facial structure over time. Nasal breathing is the most natural and healthy way, yet contemporary times make it demanding.
„The nose is like the body’s natural breathing gym”
Like every muscle, it has to be exercised to keep its abilities. Mouth-breathing on the other hand, is the polar opposite. A comfortable solution requiring zero effort, yet causing pain and diseases in the long term; a survival adaptation, not a default. With proper tools and habits, you can sleep like a baby again, without snoring, sleep apnea, or fatigue. Nestor emphasized the consequence of mouth-breathing: poor filtration and letting dirty, cold air into the lungs, as well as hyperventilation, inability to produce nitric oxide, and stress on the nervous system.
It’s crystal clear that nasal breathing is the best option. How do we do it then?
The Truth About Mouth Taping
What first comes to your mind when you hear about mouth-tapes?
If you’re not familiar with the topic, you’ll probably think of duct tape and laugh loudly at the idea. I’d say: duct tapes make faces laughing, mouth tapes hands clapping!
Even Joe Rogan was skeptical and chuckled, until James Nestor highlighted the value of mouth-taping, using professionally designed tapes or hypoallergenic medical ones. Nestor said he met many people skeptical at first, but after a few nights, they were astonished by the results. „It changed their sleep completely” – he recalls.
Properly designed mouth tapes are usually safe, comfortable, and valued by worldwide users.
Alhough they should be used with necessary caution and under the supervision of specialists,
along with proper medical observation.
Everybody has a different body – what works for you might not work for someone else, keep that in mind regarding mouth-taping.
Read the full article about mouth taping.
The Breath Of Past, Present, and Future
Traumas, cognitive or behavioral patterns, and even insufficient breathing habits – they all were, are, and will be passed on if you’re not the one who breaks the generational cycle.
Your health choices ripple into the lives of your children – and theirs. Keeping that in mind, you can improve your well-being, and positively influence future generations through passing healthy genetic material and setting a behavioral example. It is a win-win situation.
Sleep apnea, snoring, issues with jaw structure, or even mental health – can improve or even vanish, with the use of the right approach. Your breath is with you from your first cry to your last sigh. If something so constant can be improved, imagine the long-term impact on your sleep, energy, and focus.
Slow down and breathe through your nose. To honor the past, nourish the present, and shape the future. Want to learn more? Watch James Nestor on The Joe Rogan Experience, episode #1506, and stay tuned for more breath-focused content.
Mind your breath – it’s right under your nose!
