Podcast Summary | Intelligence Squared

Episode: Why Changing How You Breathe Can Transform Your Health, with James Nestor
Date: February 11, 2026
Host: Intelligence Squared
Guest: James Nestor (Science Journalist & Author, Breath: The New Science of a Lost Art)

Episode Overview

This live event episode explores the transformative power of breathing, featuring James Nestor, who has traveled the world investigating ancient and modern breathing practices. Nestor argues that improper breathing underlies many modern health problems—and that conscious, simple changes to how we breathe can significantly improve physical and mental health. The discussion spans scientific evidence, cultural practices, personal anecdotes, and practical techniques, with a focus on empowering listeners to experiment and benefit from improved breathing in their daily lives.

Key Discussion Points & Insights

1. Misconceptions and New Findings about Breathing

• Nestor’s Motivation: Personal respiratory issues prompted James Nestor to research breathing deeply (02:35).
• Surprising Discoveries:
  • Many conditions labeled as “incurable”—including asthma, ADHD, and chronic congestion—can be alleviated, or even resolved, through better breathing practices.

    “They are absolutely—you can at minimum reduce the symptoms and in many cases resolve these entirely.”
    —James Nestor (02:37)

  • Doctors often give up too early, telling patients to “get used to it” and rely on medication (02:50).
• Scientific Rigor: The book includes over 500 scientific references and photographic evidence to ensure credibility:

  “I talk to everyone...but you have to fact check everything.”
  —James Nestor (03:47)

2. Science, Skepticism, and the ‘Fringe’

• Bridging Worlds: Nestor consults both medical authorities and unconventional practitioners, finding truth often lies in the overlap (03:47–05:00).
• Narratives and Evidence: Fringe and mainstream communities sometimes communicate the same facts differently; what matters is efficacy and data (05:02).

3. The Breath-Anxiety Connection

• Physiological Links:
  • Asthma and anxiety are closely linked to dysfunctional breathing, specifically over-breathing and habitually low CO₂ tolerance.

    “People that suffer from asthma and people that suffer from anxiety breathe almost in the exact same way.”
    —James Nestor (05:46)

• Panic and Asthma Attacks: Over-breathing in panic worsens symptoms. Calming breath or holding the breath briefly can help halt attacks (07:27).

  “All of that over-breathing exacerbates and creates the attack. If they were to do the opposite...that can down regulate your nervous system.”
  —James Nestor (07:27)

• Foundation Before Therapy:

  “You cannot fix anxiety if you don’t first fix the breathing.”
  —James Nestor (06:30)

• Empowerment: Learning breath control builds self-trust and resilience (10:19–10:52).

4. Incorporating Healthy Breathing into Life

• Not About Rituals: James doesn’t spend hours a day doing breathwork; instead, the goal is to develop unconscious, healthy breathing habits:

  “The point of doing these things isn’t to give you another box to check every day. ... It’s to develop a different habit that becomes unconscious.”
  —James Nestor (09:04–09:54)

  • Example: nasal breathing becomes second nature after a period of conscious effort.
• Long-term Habits: It may take weeks to months to shift to healthier default breathing; persistence is key (09:54).

5. Cultural and Historical Perspectives

• Global Evidence:
  • Breathing practices are foundational in Qigong, yoga, and among high-altitude populations.
  • High-altitude monks use breath to keep warm and even demonstrate physiological feats (12:21).

    “This was a pragmatic skill. ... If I want to stay alive, I have to develop these different breathing techniques to stay warm.”
    —James Nestor (12:21–13:20)

6. Institutional Change & Medical Paradigms

• Limited Progress:
  • While individuals are embracing better breathing, institutions remain slow to adapt.
  • Exception: Dentists are increasingly recognizing the importance of airway health.

    “The one group of professionals that is taking up airway health are dentists...I’m really happy they’re doing it.”
    —James Nestor (13:47)

• Fragmented Responsibility: No single medical specialty “owns” breathing, so issues often fall through the cracks (10:52).

7. Personal Outcomes

• Nestor’s Story:
  • Chronic bronchitis and mild pneumonia resolved after adopting better breathing.
  • Improvements in sleep, athletic performance, and general health (15:18).

    “Once I learned those foundational steps...I have not had one of those issues. Not one of them.”
    —James Nestor (15:18)

  • Disclaimer: Not a cure-all; breathing should be a pillar alongside nutrition, exercise, and sleep (15:50).

Audience Q&A Highlights

Impactful Moments & Techniques

• [21:30] Breathing Mastery Can Be Quick:
  • After just a 35-minute training with freedivers, Nestor’s breath-hold increased from 30 seconds to three minutes.
• [22:08] Mouth Taping for Better Sleep:
  • For some, a few weeks or months of mouth taping trains the body; others (like Nestor) may need it indefinitely.
• [23:28] Breath in Elite Sports:
  • Efficient, slower breathing enhances endurance and performance.

    “If I can take 15 breaths a minute, rather than 50...how much faster will I be able to go?”
    —James Nestor (23:28)

Physiology & Neuroscience

• [24:55] Breath vs. Meditation:
  • All meditation starts with controlled breath—integral to regulating brain states and emotions.

    “What do all meditations start with? Breathing slow...calming your respiratory rate.”
    —James Nestor (24:55)

• [25:54] Nasal Breathing & Anatomy:
  • Habitual mouth breathing causes nasal passages to close; most people can retrain, but some need surgical or mechanical help (e.g., nasal strips).

    “This is a use it or lose it thing.”
    —James Nestor (28:30)

Breathwork Techniques: Simplicity First

• [29:18] Types of Breathwork:
  • Focus on foundational, unconscious nasal breathing; advanced practices (Wim Hof, Buteyko, box breathing, etc.) should come after.

    “Learn the boring stuff first and then get into the sexy stuff later.”
    —James Nestor (30:06)

• [31:33] Carbon Dioxide’s Role:
  • Breathwork modulates CO₂; hyperventilation reduces CO₂, leading to altered states, while slow breathing restores balance and control.

    “The more you over-breathe, the more CO₂ you off-gas, the less oxygen is delivered.”
    —James Nestor (32:40)

Children, ADHD, and Sleep

• [36:42] Breathing, ADHD, and Sleep:
  • Sleep-disordered breathing’s role in ADHD is underappreciated. Monitor children’s sleep with free apps (SnoreLab) and experiment with positioning, tapes, or medical consultation if needed.

    “You want to train nasal breathing. ... If the kid is having a lot of problems breathing through the nose...take them to an ENT.”
    —James Nestor (37:05)

Industry Skepticism

• [34:59] On Pharma Industry:
  • Nestor has not faced opposition, but believes that empowered individuals—not industry or doctors—will drive this change.

Notable Quotes with Timestamps

• “You cannot fix anxiety if you don’t first fix the breathing.” —James Nestor (06:30)
• “If you try to fix your problems where the underlying issue is breathing...you’re never going to get better.” —James Nestor (10:52)
• “Breathing better isn’t going to fix all your problems. Some breathwork therapists will tell you that and they’re 100% wrong.” —James Nestor (10:52)
• “[Breathwork and meditation] are really peanut butter and chocolate together. These are two things that really vibe off each other.” —James Nestor (25:39)
• “This is a use it or lose it thing.” —James Nestor (28:30)
• “Learn the boring stuff first and then get into the sexy stuff later.” —James Nestor (30:06)
• “The more you over-breathe, the more CO₂ you off-gas, the less oxygen is delivered.” —James Nestor (32:40)

Timestamps for Key Segments

| Timestamp | Segment | |------------|----------------------------------------------------------------| | 02:35 | Nestor’s journey and surprising findings | | 05:46 | Breath and its connection to anxiety and stress | | 07:27 | Panic attacks, asthma, and calming techniques | | 09:54 | Creating unconscious healthy breathing habits | | 12:21 | Ancient breathwork practices and cultural approaches | | 13:47 | Institutional change, dentists’ new role in airway health | | 15:18 | Personal impact of breath training | | 21:30 | Instant improvements with freediving training | | 22:08 | Duration and permanence of mouth taping | | 23:28 | Breathing’s role in elite sports performance | | 24:55 | Breathing practice vs meditation — neurophysiological effects | | 25:54 | Nasal breathing, anatomy, and “use it or lose it” principle | | 29:18 | Evaluating different breathwork techniques | | 31:33 | CO₂, hyperventilation, and “controlled little death” | | 36:42 | Sleep, children, and ADHD — practical assessment | | 37:05 | Monitoring and improving children’s breathing at home |

Overall Tone

The discussion is accessible but rooted in scientific skepticism, open-mindedness, and personal empowerment. Nestor’s tone is candid and devoid of hype—emphasizing the need for foundational, sustainable habits above “fancy” techniques, while encouraging experimentation and self-advocacy in health.

Useful Takeaways for Listeners

• Start with the basics: Focus on unconscious, efficient, nasal breathing before pursuing advanced practices.
• Take control: The tools are free, accessible, and powerful—incorporating healthy breathing can be life-changing.
• Monitor and experiment: Especially for children, use tech and simple daily changes to assess and improve breathing.
• Broaden your view: Wisdom comes from both scientific and “fringe” sources; always fact-check and remain skeptical.
• Institutional inertia shouldn’t stop you: The medical system may lag, but personal change is within reach.