Notes on the book Breath by James Nestor
People
- George Catlin. He lived in the 19th century. He was a lawyer but later in life traveled across North America and made over 600 paintings of Native American tribes. Also took extensive notes. His book, The Breath of Life, published in 1861 is based on his observation of all tribes adhering to nasal breathing.
- Mandan tribe. Tribe of Indians who lived in the area of North Dakota. They had blue eyes and were 6 feet tall.
- Peter Matthiesen. 20the century author and naturalist.
- Peter Kelder British army officer who wrote about Tibetan 5 secrets of life
- Emil Zatopek Czeck runner who won 5k, 10k, and marathon gold medals at 1952 olympics. He trained by running intervals and holding his breath which was a form of hypoxic training.
- Katharina Schroth cured her scoliosis by breathing in contorted positions to force air against her spine.
- Carl Stough Choir director who taught singers to breath more fully. Worked with emphysema patients in hospital and taught then to use undamaged portions of their lungs.
- Dr. Michael Gelb Dentist who helps expand mouths through therapy and orthodontic devices.
- Dr. Pierre Robin French surgeon who designed the monobloc, a device which forces the upper palate to grow outward.
- Dr. John Mew Facial surgeon who noticed that orthodontic work was shrinking and stunted mouths.
Concepts
Soft Foods
As humanity became agricultural the food humanity ate became softer. This led to devolution of the mouth. Crooked teeth and lowering of the lower jaw. This in tern affected breathing.
Mouth Breathing
Contributes to periodontal disease, bad breath, and is a big contributor to cavities. Also causes snoring and sleep apnea.
Terms
- Turbinates Nasal conch shell like features (3 on each side) that condition air as it passes through the nose.
Breathing Methods
Alternate Nostral
Use before a meeting, event or for sleep.
- Place the thumb of your right hand gently over your right nostril and the ring finger of that same hand on the left nostril. The forefinger and middle finger should rest between the eyebrows.
- Close the right nostril with the thumb and inhale through the left nostril very slowly.
- At the top of the breath, pause briefly, holding both nostrils closed, then lift just the thumb to exhale through the right nostril.
- At the natural conclusion of the exhale, hold both nostrils closed for a moment, then inhale through the right nostril.
- Continue alternating breaths through the nostrils for five to ten cycles.
Resonant (Coherent) Breathing
Places heart, lungs, and circulation into a state of coherence.
- Sit up straight, relax the shoulders and belly, and exhale.
- Inhale softly for 5.5 seconds, expanding the belly as air fills the bottom of the lungs.
- Without pausing, exhale softly for 5.5 seconds, bringing the belly in as the lungs empty. Each breath should feel like a circle.
- Repeat at least ten times, more if possible.
Hypoventilation Exercise
Walking/Running
- Walk or run for a minute or so while breathing normally through the nose.
- Exhale and pinch the nose closed while keeping the same pace.
- When you sense a palpable air hunger, release the nose and breathe very gently, at about half of what feels normal for a bout 10 to 15 seconds.
- Return to regular breathing for 30 seconds.
- Repeat for about ten cycles.
Breathhold Walking
Anders Olsson technique
- Go to a grassy park, beach, or anywhere else where the ground is soft.
- Exhale all the breath, then walk slowly, counting each step.
- Once you feel a powerful sense of air hunger, stop counting and take a few very calm breaths through the nose while still walking. Breathe normally for at least a minute, then repeat.