#829: James Nestor — Breathing Protocols to Reboot Your Health, Fix Your Sleep, and Boost Performance

Overview

This episode dives deep into the science and practical applications of breathing with James Nestor, author of Breath: The New Science of a Lost Art. The conversation explores how breathing techniques can transform health, improve sleep, enhance athletic performance, and even address conditions like ADHD. Nestor shares insights from his research, personal experiments, and the surprising connections between ancient practices and modern science.

Notable Quotes

- ADHD does not exist. What you're looking at are sleep-deprived kids. – James Nestor, on the link between breathing disorders and ADHD.

- Boredom is the most wonderful muse of all. – James Nestor, on the creative process of writing.

- If you are not getting sleep, everything's going to go haywire. – James Nestor, on the critical role of sleep and breathing in overall health.

🧘‍♂️ The Power of Breathwork

- Nestor explains the transformative effects of breathing techniques, such as Tummo and the Wim Hof Method, which can generate heat, improve focus, and enhance resilience.

- He highlights the physiological benefits of coherent breathing (5-6 second inhales and exhales), which optimizes heart rate variability and induces a state of calm.

- Breathwork is accessible to everyone, but Nestor emphasizes mastering basic, natural breathing before diving into advanced techniques.

❄️ Cold Exposure and Breath Control

- Nestor recounts the story of Maurice Debar, a pioneer in breathwork who overcame severe respiratory issues and achieved extraordinary physical feats through breathing practices.

- Techniques like Tummo and Wim Hof breathing allow practitioners to endure extreme cold and improve physical endurance.

- Tim Ferriss shares his own experiments with breath holds and cold exposure, emphasizing the need for caution and gradual adaptation.

😴 Breathing and Sleep Optimization

- Nestor discusses the critical role of nasal breathing in improving sleep quality and addressing issues like snoring and sleep apnea.

- Tools like mouth tape (e.g., Myotape) and apps like SnoreLab can help assess and improve nighttime breathing.

- He highlights the connection between sleep-disordered breathing in children and misdiagnosed ADHD, advocating for nasal breathing as a first-line intervention.

🏃‍♂️ Breathing for Athletic Performance

- Many elite athletes, including LeBron James, are now incorporating breathwork into their training to enhance endurance, recovery, and focus.

- Techniques like nasal breathing during exercise and using inspiratory muscle trainers can significantly improve performance.

- Nestor introduces the BOLT score (Body Oxygen Level Test) as a simple way to measure and improve breathing efficiency.

📚 Writing, Creativity, and Discipline

- Nestor shares his journey from corporate life to becoming a full-time writer, emphasizing the importance of discipline and treating writing as a business.

- He describes the grueling process of cutting his book manuscript from 290,000 words to 85,000, with the help of his agent and editor.

- Key to his success was isolating himself in a distraction-free environment, allowing him to fully immerse in the creative process.