Breath

Key takeaways

• Modern Humans Have Forgotten How to Breathe
• The Documented Costs of Chronic Mouth Breathing
• Nasal Breathing's Distinct Physiological Benefits
• Slow, Deep Breathing and Optimal Breathing Rate
• Diverse Breathing Techniques From Various Traditions
• Reclaiming Proper Breathing Practice

• Practice breathing only through your nose today, including during light exercise
• Try slow, deep breathing at roughly 5.5 breaths per minute for 5 minutes today
• Notice and correct mouth breathing during the day and before sleep tonight

Final takeaway

For one day, practice consciously breathing through your nose rather than your mouth, and notice any effects on your energy or calm — Nestor's consistent argument throughout the book, grounded in both extensive research review and his own striking personal self-experimentation, is that this seemingly simple, often overlooked breathing technique correction represents a genuinely significant, underutilized tool for improving numerous dimensions of physical and mental health.