After my deep dive into James Nestor’s “Breath”. I couldn’t just sit on this knowledge.
I had to act on it.
I’ve been implementing the first 6 techniques from this list, and honestly? They’ve been life-changing. Now I’m ready to add the final 4 to complete my breathing transformation.
But here’s the thing – this article barely scratches the surface. You absolutely need to read Nestor’s full book to truly appreciate the science and stories behind each method. What I’m sharing here are the practical takeaways I’m working through, with many deep breathing techniques.
1. Right Nostril Breathing for Digestion & Healing:
When to use: After meals or when you need energy.
How to do: Place your finger over your left nostril. Breathe only through your right nostril for 2-3 minutes.
Why it works: This activates the sympathetic nervous system, increases circulation, and speeds up digestion. This has become my post-meal ritual. And also when I start craving my afternoon coffee!
Ancient yogis knew this activates the “solar” energy pathway.
2. Left Nostril Breathing for Deep Relaxation:
When to use: Before bed or during stress.
How to do: Cover your right nostril. Breathe slowly through your left nostril for 5-10 minutes.
The magic: Triggers your parasympathetic nervous system – your body’s natural “chill pill.”
This technique has become my go-to whenever Delhi traffic gets overwhelming, or I can’t sleep. Works better than any meditation app I’ve tried and is a magic breathing technique for sleep.
3. Suryabhedi Pranayama for Focus & Balance:
The technique: Inhale through right nostril, exhale through left. Repeat 10-15 times.
This yogic practice balances the nervous system.
When I use it: Before important work or when I need mental clarity.
The result: Laser focus without the coffee crash. This one has seriously improved my productivity and is really one of the best breathing techniques.
4. The 5.5 Second Sacred Rhythm:
The method: 5.5 seconds in, 5.5 seconds out. Exactly 5.5 breaths per minute.
Nestor discovered this is the same rhythm used in:
- Buddhist chants
- Christian rosaries
- Hindu mantras
I’ve been practicing these most days. It’s like hitting the reset button on my entire nervous system. It’s a powerful example of deep breathing techniques that are backed by centuries of tradition.
Pro tip: Use a timer to help you get into this rhythm, youtube has some great ones!
5. Chewing: The Lost Art of Jaw Strength:
What I’ve changed: Started chewing 100% biodegradable chewing gum daily (trying to build up to 30 minutes).
Chewing on ganna whenever I get! Kids are also loving this new addition to our lives!
Added harder foods to my diet – carrots and other tough vegetables without cutting them too small first.
The science: Chewing triggers stem cell growth, strengthens facial muscles, and widens airways.
Results so far: Better jaw definition and noticeably easier nose breathing.
Our ancestors chewed for hours. We’re soft-fooding ourselves into weak jaws.
6. Mouth Taping for Perfect Sleep:
The method: Small piece of surgical tape vertically over lips before bed.
I have used: 3M Nexcare Durapore tape (Nestor’s recommendation). It felt funny but not uncomfortable. Nestor recommended just taping the center of the lips. I want to do it more often to report long term results.
The book promises:
- No more morning dry mouth
- Deeper sleep
- Fewer bathroom trips at night
Another reason this works so well as a box breathing technique complement is that it naturally conditions your body to prioritize nasal breathing
7. Mewing: Correct Oral Posture:
The technique: Tongue pressed against the roof of your mouth. All day, every day.
- Lips together
- Teeth lightly touching
- Tongue on roof of mouth
- Head perpendicular to body
What’s happening: After practicing this consistently, your jaw should feel stronger and breathing feel easier.
The Mew family spent 50 years proving this works. I am building it in without expecting immediate transformation!
8. Five Tibetan Rites for Lung Expansion: These ancient stretches help expand lung capacity and improve breathing mechanics. The 5 exercises:
- Spinning in place
- Leg raises
- Camel pose
- Tabletop crunches
- Downward dog flow
My plan: Add these to my morning routine this month.
Ancient Tibetans used these to extend life. Modern science confirms they work. The breathing technique Wim Hof uses has some overlap with these energetic movements.
9. Wim Hof Method: Conscious Heavy Breathing:
The protocol:
- 30 deep, fast breaths
- Hold exhale as long as possible
- One deep inhale, hold 15 seconds
- Repeat 3-4 times
My next step: Start practicing this two to three times per week on an empty stomach. I have been practicing the pranayama form of this as kapal bhati and bhastrika techniques!
What Nestor discovered: Better cold tolerance, increased energy, and mental resilience.
This literally hacks your autonomic nervous system. If you’ve never tried the Wim Hof breathing technique, this one is worth starting with.
10. Breath Holding for Anxiety Control:
- Simple technique: After a normal exhale, hold your breath as long as comfortable.
- Advanced method: Box breathing – 4 counts in, 4 hold, 4 out, 4 hold.
- Why it works: Increases CO2 tolerance and resets your chemoreceptors.
- What I’m hoping for: To manage stress better and build mental resilience.
This is the technique I’m most excited to master and pairs well with other breathing techniques for sleep and anxiety.
The Real Game Changer: These 10 techniques barely scratch the surface of what’s in Nestor’s book.
“Breath” contains decades of research, fascinating stories, and scientific proof that our ancestors weren’t just making this stuff up. You need to read the full book to understand:
- Why 90% of us breathe incorrectly
- How mouth breathing literally deforms your face
- The connection between breathing and cancer
- Why carbon dioxide is actually good for you
This isn’t just about breathing techniques. It’s about understanding how breath controls every system in your body.
I’ve been practicing yoga asanas with pranayama as an afterthought for years, but Nestor’s book made me rejuggle my priorities.
The breath.
Start where you are. But do yourself a favor and read the complete book.
Your body will thank you for both.
Which of these breathing techniques are you most curious to try?
Contact me: [email protected]
Based in Delhi but serving families across India through online consultations
Frequently Asked Questions
How do deep breathing techniques help?
Deep breathing techniques like the 5.5-second rhythm calm the nervous system, increase oxygen intake, and balance energy. These ancient methods improve digestion, focus, and stress response. Adding these to daily routines improves mental and physical health. They underpin all effective breathwork.
Do breathing techniques help with sleep?
Yes, mouth taping and left nostril breathing engage the parasympathetic nervous system, improving sleep quality. These methods calm the body and reduce nighttime disturbances. They outperform modern sleep aids and establish a routine for deeper, uninterrupted sleep. A potent insomnia treatment.
What is the best box breathing technique?
The box breathing technique involves inhaling, holding, exhaling, and holding again for equal counts (usually each for 4 seconds). It helps reset the nervous system, boosts CO₂ tolerance, and improves focus. Professional athletes use this simple but effective technique to stay calm under pressure. Easy to practice anywhere.
Is the Wim Hof breathing technique safe for beginners?
Beginners can safely practice the Wim Hof breathing technique: 30 deep breaths, breath hold out, recovery inhale. It increases energy and cold tolerance when done on an empty stomach. Beginners should listen to their bodies and avoid using this method in water or while driving. Start slowly and build up.
Can breathing techniques improve physical performance?
Yes! Breathing exercises like Wim Hof’s improve endurance and strength. It prepares the body for exercise by improving oxygen efficiency, stress response, and mental resilience. The author discusses how such practices improve respiratory health and athletic performance. They improve physical health and stamina naturally.
Ready to transform your health?
If you are unsure about where to start, I’m here to help. As a natural living coach, my advice comprises practical, science-based easy changes that work and follow Pareto Principles (20% of changes that give 80% of the benefits)
Get personalized support (online)
- Home detox consultations
- Natural living transition support
- Family-friendly wellness strategies
