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

James Nestor, Tim Ferriss, and others have explored various breathwork practices, including Tummo, Sudarshan Kriya, and the Wim Hof Method, learning directly from the pioneers of these techniques.

Nestor Explored Tummo, Sudarshan Kriya, and Wim Hof Breathing Practices, Learning From Pioneers

Exploring different breathwork practices has shed light on their physiological impacts and historical or cultural significance.

Tummo: A Bon Buddhist Heat-Generating Practice

Tummo is an ancient practice originating from Bon Buddhists, used to generate and retain heat within the body. This technique has been utilized by Himalayan monks for millennia as a means to withstand the cold. The practice varies in interpretation—some view it as a spiritual exercise, while others appreciate its practicality for survival. Tummo includes a traditional form, which involves slow breathing and reduced metabolism that peculiarly increases body heat, as well as a more commercial adaptation. This adaptation includes intense hyperventilation followed by breath holds and the creation of body pressure—akin to the Wim Hof method. Tim Ferriss points out that monks can even be seen drying wet sheets on their bodies through Tummo, showcasing its effectiveness.

Sudarshan Kriya Caused Nestor to Sweat Profusely

James Nestor shares his experience with Sudarshan Kriya, learned through the Art of Living programs. While he was initially skeptical of various aspects of the workshop, the actual breathwork had a profound impact, causing him to sweat profusely despite being in a dark and cool environment. This intense physical response piqued Nestor's interest in the potenti ...

The impact of breathwork on health is gaining recognition, with personal testimonies and research pointing to its ability to alleviate chronic respiratory issues and its potential role in addressing symptoms commonly associated with ADHD in children.

Breathwork Helped Nestor Overcome Chronic Respiratory Issues

Nestor's journey into the world of breathwork began due to personal health challenges. Despite maintaining a lifestyle with a healthy diet, sufficient sleep, and regular exercise, Nestor suffered from chronic respiratory issues, including pneumonia and bronchitis. In search of relief, he experimented with breathwork on the advice of a doctor friend, leading to a marked improvement in his condition.

Inspired by the significant amelioration of his own respiratory problems through breathwork, Nestor grew convinced there was a scientific basis behind the benefits of proper breathing. This conviction prompted him to delve deeper into researching the topic, particularly focusing on ancient practices that enhance breathing through biomechanics and varied breathing patterns. These practices, which have been applied for thousands of years, are now being analyzed with modern instruments, allowing the measurement and observation of their effects.

Nestor Pursued Research On the Effects of Proper Breathing

Tim Ferriss also adds to the anecdotal evidence in support of breathwork, sharing his personal experience with respiratory issues, specifically with his left lung, and acknowledging breathwork's considerable role in his own health journey.

Breathwork Can Resolve ADHD In Children By Addressing Underlying Breathing Issues

One of the critical areas that Nestor's research has explored is the connection between children who experience sleep-disordered breathing at night and those diagnosed with ADHD.

Nighttime Breathing Issues Linked To ADHD In Children

Nestor discusses a significant overlap between children who have breathing disturbances during sleep, such as snoring or sleep apnea, and those diagnosed with ADHD. Researchers believe that what ...

James Nestor delves into the physiology of breathing and how one can measure and improve breathing efficiency through various techniques and tools.

Bolt Assesses Carbon Dioxide Tolerance and Breathing Efficiency

The Body Oxygen Level Test (BOLT) score is a method used to assess the efficiency of one's breathing and their tolerance to carbon dioxide. James Nestor explains that the BOLT score is determined by taking a few normal nasal breaths, then pausing the breath after an exhalation until the first urge to breathe occurs, and measuring that time. The BOLT score is a reflection of carbon dioxide tolerance and breathing efficiency. Nestor notes that this score can vary throughout the day, influenced by factors such as stress or tiredness.

Bolt Score May Increase With Nasal Breathing Practice

Nestor emphasizes that nasal breathing, as opposed to mouth breathing, can lead to improvements in breathing efficiency and has implications for BOLT scores. He mentions that simple practices such as breathing through the nose can have profound effects, and joggers who adopt this habit might see benefits. Nestor also suggests that the BOLT score may increase with a focus on fewer, deeper, and slower breaths, which can sometimes double or even triple the BOLT score after a couple of weeks.

Nestor Experimented With Devices and Techniques to Improve Breathing, Including Sleep Tape and the Relaxator

Tools Enhanced Nestor's Sleep and Respiratory Health

Nestor experimented with various devices and techniques to enhance his breathing and overall respiratory health. He discusses using the Relaxator, a breath resistance device, to maintain a steady breathing rhythm during long work hours. This helps to prevent issues like high blood pressure and headaches associated with disrupted breathing patterns, also known as email apnea.

Furthermore, he tested the benefits of wearing mouth tape at night, initially learning about this at Stanford and despite initial skepticism, he has been using it nearly every night for seven years. Although the first two weeks were challenging, Nestor found that sleep quality improved with its continued use. He also noticed a considerable difference in his sleep scores when not using the tape.

To further support nasal breathing, Nestor mentions Myotape, designed for both adults and children. He suggests positional therapy, such as the old method of taping a tennis ball to the back of a shirt to encourage side sleeping, which can im ...

Nestor shares insights into his transition from a corporate career to becoming a writer, his breakthrough covering the World Freediving Championships, and the rigorous process of writing and editing his book "Breath."

After a Successful Corporate Career, Nestor Transitioned To Writing Despite Financial Uncertainty

James Nestor recounts leaving his secure corporate position and the financial stability it provided, including the ability to buy a house, to pursue his passion for writing without a clear plan. Despite the need to support himself and pay his mortgage, he didn’t wait for inspiration to strike and diligently produced work on his own, enjoying the engagement with different people and immersing himself in multiple worlds through nights and weekends spent writing magazine articles. Eventually, during a performance review, he unexpectedly quit his job—a decision he felt was almost beyond his control—and embraced the opportunity to do something that sparked his curiosity about the world and fulfilled him in a way his office job never had.

Nestor's Breakthrough Came Covering the World Freediving Championships, Sparking His Fascination With Breathing Science

Nestor's storytelling career took a critical turn when he was sent to Greece to cover the World Freediving Championships for Outside Magazine. The assignment, which turned out to be harrowing yet transformative, became much more than just a story; it inspired a fascination with the science of breathing. His successful article not only caught attention but also secured a book deal, which somewhat eased his financial worries, marking a turning point from covering any topic for magazines in order to sustain his finances to being able to delve into a subject he stumbled upon but grew passionate about.

Nestor Needed Help Structuring and Editing His Book "Breath", Requiring Input From His Agent and Editor to Find the Narrative

Nestor candidly discusses the roadblocks he encountered while writing his book "Breath." The challenge of transitioning from the short form of articles to the long form of a book was significant. His attempt to create a cohesive and compelling narrative initially fell short; the manuscript he provided to his agent and editor was expansive but failed to enthrall. Their intervention was crucial in helping him recognize a viable structure for his work, ultim ...