Podcast Summary

Episode: The 4 breathing secrets that will transform your health today
Podcast: ZOE Science & Nutrition
Host: Jonathan Wolf (ZOE)
Guest: James Nestor, author of “The New Science of a Lost Art”
Date: February 26, 2026

Episode Overview

This episode explores how most people are breathing incorrectly and the drastic impact this has on overall health. Investigative journalist James Nestor shares research and personal insights, revealing how breathing—a largely unconscious and overlooked process—is crucial not only for stress and energy but also for preventing issues like snoring, sleep apnea, asthma, and even learning and development in children. The discussion is rooted in practical, everyday advice and demystifies "breathwork," advocating for a return to the basics of healthy breathing.

Key Discussion Points & Insights

1. Most People Are Breathing Wrong (Rapid-Fire Intro)

• [01:53]: “Are most people breathing wrong?”
  — James Nestor: “Yes.”
• The key mistake: “They breathe too much.” (C, [02:17])
• Mouth breathing is unhealthy; nasal breathing should be default.
• Over-breathing (too many shallow breaths) is common and problematic.

2. James Nestor’s Personal Journey

• [02:45]: Nestor developed respiratory problems (bronchitis, mild pneumonia) and received only short-term relief with antibiotics.
• Breathwork class led to significant, lasting health improvements.
• Explored the science due to personal transformation.

  “Once I learned the foundations of proper breathing...my sleep was better, my energy levels were better, I could exercise longer...” — (C, [03:45])

3. Why Did Breathwork Go Mainstream?

• [05:31]: Book’s release coincided with the COVID-19 pandemic, increasing public curiosity about breathing.
• Explosion in “breathwork,” but basics are often overlooked.
• Emphasizes importance of foundational breathing before practicing advanced techniques.

4. Why Are We Breathing Wrong?

Environmental, Societal, and Evolutionary Shifts

• [08:15]-[16:44]: Modern habits (sitting, hunching over screens) drastically alter posture, leading to inefficient chest/mouth breathing.
• Our bodies evolved for movement and chewing hard foods; now, stationary lifestyles and soft/processed diets reshape our skeletal structure—including smaller mouths and airways.

  “This is ultra-processed breathing.” — (C, [16:46])

The Role of Chewing in Mouth Development

• Industrialized diets (soft foods, lack of breastfeeding) result in smaller jaws/airways, increasing snoring and mouth breathing prevalence.

  “All of our ancestors had straight teeth, okay. And ... enormous mouths. ... In a single generation...of adopting industrialized food, 50% of the population will have crooked teeth.” — (C, [23:59])

5. Snoring, Mouth Shape, and Health

• Snoring is not just a nuisance—it’s a warning sign of struggle to breathe at night.

  “If you are a snorer...it is not cute, it is not quaint. Your body is struggling to breathe at night and that is gonna have a bunch of downstream issues.” — (C, [22:31])

• Flabby airway tissue (from lack of chewing) and small mouths raise snoring risk.
• Myofunctional/oropharyngeal exercises and eating harder foods can strengthen airway muscles and reduce snoring.

6. The Superiority of Nasal Breathing

• Nose filters, humidifies, and pressurizes air, protecting lungs and slowing airflow for optimal oxygen absorption.
• Nose breathing increases nitric oxide production (vasodilation, improved oxygen delivery).

  “You release about six times more nitric oxide breathing through the nose. ... It’s what they use in erectile dysfunction drugs.” — (C, [32:25])

7. Experiment: Forced Mouth Breathing at Stanford

• [35:01]: Nestor and a colleague plugged their noses for 10 days, breathing only through their mouths.
• Immediate results: “My snoring increased to about an hour and a half. ... We even developed sleep apnea.” — (C, [36:31])
• Sleep quality collapsed; physiological health markers worsened. Reinforces dangers of chronic mouth breathing.

8. Asthma, Over-Breathing, and Carbon Dioxide Tolerance

• Asthmatics commonly over-breathe and mouth-breathe, reducing CO2 tolerance and triggering attacks.
• Slow, nasal breathing can drastically reduce asthma symptoms:

  "Within a number of weeks are able to decrease the amount of bronchodilator use by around 50%..." — (C, [38:55])

9. Four Pillars of Healthy Breathing (The “Breathing Secrets”)

A. Nasal Breathing as Default

• Essential for all ages and especially at night.
• Mouth taping: Small piece of surgical tape (postage-stamp-sized) over center of lips to encourage nasal breathing during sleep.

  “It was extremely awkward for me the first couple weeks...but it made such an enormous difference to my sleep quality.” — (C, [43:53])

B. Breathe Slowly

• Ideal: ~5-second inhale, ~5-second exhale; low breath rate.
• Practice: 5-min, 2x/day conscious slow breathing; over time it becomes the unconscious default.

  “If you were able to shift your nervous system to become more relaxed, clear your thoughts, get more oxygen in 20 seconds...Imagine if you had 20 hours...20 weeks...” — (C, [49:06])

C. Proper Posture & Diaphragmatic Movement

• Straight posture ensures diaphragm descends/ascends fully, massaging organs and optimizing oxygen exchange.
• Slumping restricts lung capacity, creates “junk breathing.”

D. Chewing Real, Hard Foods

• Encourages healthy development of mouth/jaw—children especially.
• Hard chewing and extended breastfeeding in early life develop larger airways and straight teeth.

Memorable Quotes & Moments

Dysfunctional Breathing

• “It is absolutely junk breathing. That's what it is. This is ultra-processed breathing.” — James Nestor, [16:46]

On Nasal Breathing

• “Your habit, your default, should be nasal breathing. ... Your body, you do that, you're about 70% there because you’re breathing more slowly, right?” — James Nestor, [52:12]

Snoring as a Warning

• “If you’re a snorer ... it is not cute ... Your body is struggling to breathe at night and that is gonna have a bunch of downstream issues.” — James Nestor, [22:31]

Simple, Profound Advice

• “What I’m going to tell you is extremely boring. It’s going to seem extremely mundane. ... It just doesn't need to be that complicated.” — James Nestor, [42:15]

Immediate Benefits

• “You can feel the benefits ... about 20 seconds.” — James Nestor, [52:12]

Practical “How-To” Segment

Key timestamp: [42:15] – [53:21]

• Start: Become an obligate nasal breather
  • Default all day and ESPECIALLY at night.
• Mouth taping: Use a small piece of surgical tape across the center of lips at night (for mouth breathers).
• Breathing exercise: 5-count inhale/5-count exhale, twice daily for five minutes.
  • Set reminders and listen to guided audio (link promised in show notes).
• Chewing & Child Development: Encourage breastfeeding and chewing real foods for children.

Timestamps for Important Segments

• 01:53: “Are most people breathing wrong?”
• 10:00: What does “breathing wrong” look like? (Posture, chest breathing, mouth breathing)
• 16:46: The rise of “junk breathing”—causes and consequences
• 23:59: Chewing, mouth/jaw development, and airway size
• 28:55: Superiority of nasal breathing
• 35:01: Nestor discusses the Stanford forced mouth-breathing experiment
• 38:55: Asthma, over-breathing, and breathing retraining
• 42:15: Foundational habits and how to retrain your breathing
• 45:09: How and why to try mouth-taping
• 47:25: Guided slow breathing exercise
• 52:12: How quickly do you feel the benefits?
• 53:21: Host’s summary and confirmation

Actionable Takeaways

1. Breathe through your nose by default—day and night.
2. Prioritize posture—sit/stand straight, diaphragm moves freely.
3. Breathe more slowly—aim for ~5 seconds per inhale/exhale.
4. Try myofunctional exercises/tongue exercises—especially if you snore.
5. Chew harder foods, especially for children—fosters proper jaw/airway growth.
6. For mouth-breathers at night, consider very small mouth tape—use sensibly and only if needed.
7. Set short reminders for conscious, slow breathing daily—build the habit gradually.

Final Thoughts

James Nestor makes the compelling case that simple, everyday corrections to the way we breathe could have transformative effects on health—improving sleep, energy, stress, and even preventing chronic conditions. The science underlines the critical role of nasal, slow, diaphragmatic breathing, and the advice is actionable for everyone.

For the guided breathing track promised by James Nestor, check the episode show notes for the download link.