It is estimated that we take about 20,000 breaths per day, but how often do we think about whether we’re breathing correctly? Turns out, most of us are doing it all wrong, breathing through our mouths, taking shallow breaths, and not getting enough oxygen where it actually needs to go.
That’s where Breath by James Nestor and The Oxygen Advantage by Patrick McKeown come in. I try not to be dramatic, but these books have reshaped my life. Fortunately, I do experience the major issues outlined in these books, but they made me aware of how I breathe and how to correct my breathing when needed.
These books dive deep into the science of breathing and show us how simple breathing adjustments can improve everything from sleep and endurance to focus and stress levels. The best part? Fixing your breathing doesn’t require expensive gadgets or extreme lifestyle changes, just small, consistent habits that add up over time. Here are some key takeaways and actionable steps from these two books!
The Big Problem: We’ve Forgotten How to Breathe Properly
Thanks to modern life, processed foods, poor posture, stress, and mouth breathing our airways have literally shrunk. This makes it harder to breathe efficiently, leading to (see if any of these sound familiar):
🚨 Chronic fatigue
🚨 Poor sleep & snoring
🚨 Anxiety & stress
🚨 Lower athletic performance
🚨 Poor focus & brain fogThe good news? Breathing is a skill you can train, just like lifting weights or practicing meditation.
Actionable Steps for Better Breathing
1. Breathe Through Your Nose (Seriously, Stop Mouth Breathing!)
Both Nestor and McKeown emphasize that mouth breathing is terrible for your health. It dries out your airways, increases stress, reduces oxygen efficiency, and contributes to snoring and sleep apnea.
✅ What to do:
- Make a conscious effort to breathe through your nose during the day.
- At night, try using micropore tape (a small piece over your lips) to encourage nasal breathing.
- Keep your tongue on the roof of your mouth to maintain an open airway.
2. Slow Your Breathing & Reduce Over-Breathing
One of the biggest breathing myths is that deep breathing = better oxygenation. In reality, over-breathing (or hyperventilating) actually reduces oxygen uptake in your cells. In this case, less really is more.
✅ What to do:
- Aim for 5.5 seconds in, 5.5 seconds out (~5–6 breaths per minute).
- Use box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) to control your breath and reduce stress.
- If you’re feeling anxious, exhale longer than you inhale (e.g., breathe in for 4 seconds, out for 6–8 seconds) to activate your parasympathetic nervous system (aka the relaxation response).
3. Increase Your Carbon Dioxide Tolerance
McKeown emphasizes that CO₂ is not the enemy, it actually helps oxygen reach your tissues more effectively. If you’re out of breath quickly, you probably have a low CO₂ tolerance, which makes breathing feel more difficult.
✅ What to do:
- BOLT score test: See how long you can comfortably hold your breath after exhaling. A low BOLT score (< 20 sec) means you need to improve your CO₂ tolerance.
- Practice light breath-holding: Inhale through your nose, exhale, then hold your breath for a few seconds before breathing normally again.
Try nose-breathing during exercise (even if it’s hard at first). Over time, this will increase your CO₂ tolerance and endurance.
4. Strengthen Your Airways by “Chewing”
Nestor highlights how our ancestors had larger, more open airways, partly because they chewed tough, natural foods. Modern diets (full of soft processed foods) have weakened our jaw muscles, leading to narrower airways and breathing problems.
✅ What to do:
- Eat chewier foods like raw carrots, steak, nuts, and fibrous veggies.
- Chew gum (sugar-free) to strengthen jaw muscles and improve breathing.
5. Optimize Your Breathing for Exercise & Performance
Most of us mouth-breathe like crazy when we work out, but nasal breathing is actually far superior for endurance and recovery.
✅ What to do:
- Train with nasal breathing: At first, you might feel out of breath, but your endurance will improve over time.
- During intense exercise, try inhaling through your nose and exhaling through pursed lips.
If you struggle, slow down the pace until your body adapts.
Bonus: Improve Sleep & Stop Snoring with Breathing Techniques
Bad breathing habits can lead to snoring, sleep apnea, and poor sleep quality. Both books suggest that breathing better = sleeping better.
✅ What to do:
- Nasal breathe at night (again, try mouth taping if needed).
- Sleep on your side instead of your back to keep your airway open.
Try the 4-7-8 breathing technique before bed (inhale 4 sec, hold 7 sec, exhale 8 sec) to relax your nervous system.
Final Thoughts: Small Tweaks, Big Results
Both Breath and The Oxygen Advantage make one thing clear: our breathing habits can either hold us back or unlock our full potential.
By making small changes like nasal breathing, slowing your breath, and increasing your CO₂ tolerance you can boost your energy, sleep, focus, and endurance. So take a deep breath (through your nose!) and start improving your breathing today. Your body will thank you! 😊
