Podcast Summary: Chasing Life

Episode Title: "Why You're Breathing Wrong, and How to Fix It"
Host: Dr. Sanjay Gupta
Guest: James Nestor, author of "Breath: The New Science of a Lost Art"
Date: January 9, 2026

Episode Overview

Dr. Sanjay Gupta welcomes journalist and author James Nestor to explore the science and power of breathing well. The episode dives into how most people breathe incorrectly, why that matters for everything from physical health to facial structure to cognitive development, and, crucially, how to fix it with simple, actionable techniques. Listeners learn why nasal breathing is vital, how breathing habits begin in childhood, how modern diets affect our airways, and about the life-changing effects of proper breathwork—including impacts on ADHD, anxiety, and athletic performance.

Key Discussion Points & Insights

The Problem: Most of Us Are Breathing Wrong

• Dr. Sanjay Gupta introduces the issue (00:00):

  • Breathing is often thought of as reflexive, not as a skill.
  • The COVID-19 pandemic brought new attention to the importance of breath.
  • James Nestor’s research indicates up to 90% of people breathe incorrectly.

  “As many as 90% of us are doing it incorrectly.” — Dr. Sanjay Gupta, 00:50

• Nestor's personal journey (03:05):

  • Despite being healthy, Nestor had repeated respiratory problems.
  • Doctor recommended a breathwork class, changing his perspective after experiencing powerful effects right away.

  “I had a really powerful experience in that breathwork class … I had a complete sweat, hair sopping wet … just within a number of minutes.” — James Nestor, 04:10

Why Are We Breathing Wrong?

• The shift from nose to mouth breathing (05:33, 07:42):

  • Nose breathing is natural—animals do it even under exertion.
  • Industrialization and modern, softer diets have made our mouths smaller.
  • Less chewing = narrower mouths, crooked teeth, and airways more prone to obstruction.

  “Without chewing stress, you can’t expand your mouth properly … that’s the number one reason we have mouths that are so small. And with that small mouth, it’s harder to breathe.” — James Nestor, 07:42

• Consequences of small mouths (09:01):

  • Smaller mouths crowd the tongue forward, prompting mouth breathing.
  • Narrows nasal passages—leading to congestion and more mouth breathing.

Practical Guidelines for Better Breathing

James Nestor’s 4 Simple Rules (05:37):

1. Breathe through your nose—day and night.
2. Breathe slowly.
3. Breathe rhythmically.
4. Breathe deeply with a full exhale.

“You can remember all of those … but actually adhering to those practices is a bit more of a challenge.” — James Nestor, 06:16

Tongue Placement & Oral Posture (06:49):

• Tongue should rest at the inscribed ridge behind upper front teeth.
• This makes mouth breathing harder and supports straight teeth and airway development, especially for children.

Why Nasal Breathing Matters

• Physiological advantages:
  • Filters and humidifies air; adds resistance for lung efficiency.
  • Produces nitric oxide—an antibacterial/antiviral gas and vasodilator.

“You release six times more nitric oxide when you’re breathing through your nose.” — James Nestor, 16:11

• Athletic performance:
  • Mouth breathing during exercise does not increase oxygen absorption.
  • Tolerating more CO₂ through nasal breathing makes oxygen use more efficient and reduces fatigue.

“If you were able to breathe going up that hill, if you were able to breathe 20 deep breaths instead of 60 shallow breaths, that’s going to have a huge impact on your heart rate and your levels of fatigue.” — James Nestor, 14:20

Developmental and Cognitive Implications

• Children’s facial development and ‘adenoid face’ (10:07):
  • Chronic mouth breathing in childhood changes facial structure.
  • Most vital ages for nasal breathing: roughly age 8 to 15.

“During those stages of very fast development, if your mouth is constantly open, the skeleton and musculature is going to adopt to that open, slack-jawed posture.” — James Nestor, 10:07

• Connection to ADHD and anxiety (18:52):
  • Growing research suggests sleep-disordered breathing may cause or worsen ADHD.
  • Kids with sleep apnea/snoring often underperform cognitively and physically, with effects that accumulate over years.

“One of the number one causes of ADHD … are kids having sleep-disordered breathing. They said this is the main driver behind ADHD.” — James Nestor, 18:52

Discussion of Mouth Taping

• Mouth taping as a tool, not a cure-all (22:45):
  • Helps condition the habit of mouth closure at night, training nasal breathing.
  • Acclimatize slowly—don’t start overnight. Try it for short periods first.

“You have to acclimate your body to this…then work up to sleeping with it. So I think so many people want to jump out and go from 0 to 100. It’s a bad idea.” — James Nestor, 22:45

Scenario-Based Breathing Techniques

For pre-date nervousness (24:43):

• Inhale, pause, repeat a few brief inhales and pauses, then exhale calmly; do this subtly to remind your nervous system you’re in control.

“You are constantly breathing in. You are telling your nervous system, you’re telling your heart that you are in control. It’s not in control. This is not a subconscious thing. This is something that you are consciously controlling.” — James Nestor, 25:29

For chronic pain or flareups (26:19):

• Avoid hyperventilation; try controlled, rhythmic breathwork like the Wim Hof method or Sudarshan Kriya.
• These can help turn the nervous system from stress response to calm control.

“When you are having a flare up, your nervous system is reacting … To hyperventilate is about the worst thing that you can do. You have to remind your brain and your body that you’re in control.” — James Nestor, 26:19

Memorable Quotes & Moments

• “As many as 90% of us are doing it incorrectly.” — Dr. Sanjay Gupta, 00:50
• “If you look at any other animal … Even a horse running … breathing in and out through its nose, and we’re designed to do the same thing.” — James Nestor, 05:40
• “Six times more nitric oxide when you’re breathing through your nose.” — James Nestor, 16:11
• “Kids with ADHD also suffer from sleep depression, disordered breathing … one of the number one causes.” — James Nestor, 18:52
• “Mouth taping… is one of many tools… You have to acclimate… 20 minutes while doing the dishes… then work up to sleeping with it.” — James Nestor, 22:45

Key Timestamps

• 00:00 – Introduction: Why we may be breathing wrong
• 03:05 – Nestor’s health history and initial skepticism
• 05:37 – Four basic breathing guidelines
• 06:49 – Tongue placement and its developmental impact
• 07:42 – How diet and modern living changed our airways
• 09:01 – Why a small mouth leads to mouth breathing
• 10:07 – “Adenoid face” and children’s facial development
• 13:27–15:12 – Nasal vs mouth breathing for athletes, CO₂ tolerance
• 16:11 – Nitric oxide and immune benefits
• 18:52 – The link between breath, ADHD, and anxiety in children
• 22:45 – How to safely try mouth taping
• 24:43 – Scenario: How to breathe before a big event
• 26:19 – Breathwork for managing chronic pain

Conclusion: Actionable Steps

• Breathe through your nose, not your mouth—day and night.
• Practice slow, rhythmic, deep breathing to improve energy and calmness.
• Support your children’s oral posture and nose breathing to influence their health, cognitive function, and facial development.
• Consider simple breathwork techniques (including humming and CO₂ tolerance practices) for stress, pain, and performance.
• Experiment with mouth taping carefully if you struggle with mouth breathing at night—but start slow.

This episode reveals that transforming your life may truly be as simple as changing the way you breathe—one breath at a time.