Breath

Introduction

James Nestor is a journalist who wrote for Outside, Scientific American and other outlets. In Breath, published in 2020, he explores how humans breathe, why many breathe poorly, and what ancient practices and modern research suggest.

Nestor took part in experiments himself, including spending days breathing only through his mouth.

Who should read this book?

Readers curious about health, athletes, and anyone interested in breathing practices.

Helps with: Calm stress and anxiety

The central message

How we breathe affects health. Nasal breathing, slower breathing and other practices may improve wellbeing.

Key ideas and concepts

1. Nasal breathing

   Breathing through the nose filters, warms and humidifies air, and Nestor argues it supports better health than mouth breathing.

2. Slow breathing

   Breathing at around five to six breaths per minute may calm the nervous system.

3. Breathe less

   Nestor suggests many people over-breathe and could benefit from breathing more gently.

4. Jaws and airways

   He discusses evidence that softer modern diets may affect jaw development and airways.

5. Ancient and modern practices

   From pranayama to the Buteyko method, many traditions have explored breath.

Deeper analysis

Breath is engaging and has sparked broad interest in how we breathe. Nestor mixes history, science and personal experiments, including ten days of forced mouth breathing, into an entertaining narrative, and practices like nasal and slow breathing are easy to try and calming for many people.

Some claims go beyond what the evidence supports, and his experiments are anecdotal. Readers with medical conditions such as asthma or sleep apnoea should consult professionals rather than self-treat. Still, it's a fascinating read that encourages attention to an overlooked part of health.

Practical applications

• Breathe through your nose during the day.
• Practise slow breathing for five minutes.
• Notice mouth breathing during exercise.
• Try a breathing exercise before bed.
• Chew harder foods.

Your 7-day action plan

1. Day 1

   Notice how you breathe throughout the day, through nose or mouth.

2. Day 2

   Practise breathing only through your nose for the day.

3. Day 3

   Practise slow breathing at about six breaths per minute for five minutes.

4. Day 4

   Use slow breathing during a stressful moment.

5. Day 5

   Breathe through your nose during light exercise.

6. Day 6

   Try a calming breathing exercise before bed.

7. Day 7

   Reflect on which practices helped you feel better.

Outcomes to expect

What readers who apply this book can realistically take away from it:

• Greater awareness of how you breathe
• Simple calming breathing techniques
• Healthier breathing habits
• Curiosity about the body

Strengths and limitations

Reflection questions

1. Do you breathe through your mouth?
2. How do you breathe under stress?
3. What breathing practice could you try?
4. How does breathing affect your mood?

Related books

• Wherever You Go, There You AreJon Kabat-Zinn

  Wherever You Go, There You Are

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  Mindfulness and breath.

• Why We SleepMatthew Walker

  Why We Sleep

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  Sleep health.

• The Power of NowEckhart Tolle

  The Power of Now

  Eckhart Tolle

  Most of your suffering lives in the past and future. Peace is only ever here, now.

• Feeling GoodDavid D. Burns

  Feeling Good

  David D. Burns

  Change the distorted thoughts behind low moods. The classic self-help guide to cognitive therapy.

About the author

Book details (title, author, year) are factual. Everything under the headings above is MindsetProdigy's own editorial analysis and interpretation, written to help you decide whether to read the book and how to apply it. It is not a substitute for reading the book itself. Last updated September 29, 2026.