Breath | James Nestor — Highlights, Part 2 A 70-year longitudinal research program discovered that the greatest indicator of lifespan wasn’t genetics, diet, or daily exercise - as many had assumed - but lung capacity. Moderate exercise like walking or cycling has been shown to increase lung size by up to 15%. The key to healthy breathing, optimal lung expansion, and the longevity associated with it lies in the transformative power of a full exhalation. Over time, shallow breathing limits the range of the diaphragm and reduces lung capacity. It can also contribute to the high-shouldered, chest-out, neck-extended posture often seen in people with asthma or other respiratory issues. Big, heavy, rapid breathing can do more harm than good, as it can lead to excessive oxygen intake and deplete carbon dioxide levels. Carbon dioxide has a strong dilating effect on blood vessels, opening pathways that allow more oxygen-rich blood to reach the cells. When we follow a slow breathing pattern, blood flow to the brain increases, and the body enters a state of coherence - when the functions of the heart, circulation, and nervous system align in peak efficiency. Research suggests that one of the most efficient breathing rhythms is a 5.5-second inhale followed by a 5.5-second exhale, equaling roughly 5.5 breaths per minute. The benefits were notable even when practiced for just 5–10 minutes a day. This is also known as coherent breathing. This style of breathing offers similar benefits to meditation for those who don’t enjoy meditating—or to yoga for those who prefer to stay on the couch. Try this 👇 Use an app (I use the free version of Breathe!) and set up a custom 5.5-second coherent breathing practice. Challenge yourself to do it for at least 5 minutes a day for two months. It can work wonders ✨

Breath | James Nestor - Highlights, Part 1 After a retreat in Bali that focused heavily on breathwork for regulating the nervous system, I became curious to dive into James Nestor’s book Breath. Over the next few days, I’ll share some highlighted sections that I think are especially worthwhile. So here’s Part 1: Research suggests that many modern conditions—such as asthma, anxiety, ADHD, psoriasis, and more—may be influenced by the way we breathe. Breathing can give us a way to regulate the nervous system, influence the immune response, and support overall health. Mouth breathing, on the other hand, has been associated with various issues including high blood pressure, depression, headaches, chronic insomnia, sleep apnea, and increased stress. This one simple habit changes more than you think 👇: Try to breathe through your nose as often as possible. At night, some people use a small piece of surgical tape to encourage nasal breathing. If this feels uncomfortable, you can ease into it by gradually increasing the time. (Always stop if it feels unsafe or restrictive.)

It‘s beginning to look a lot like Christmas 🎄… From naiivememe on X 🙌