Breath: The New Science of a Lost Art: Nestor, James: 9780735213616: Amazon.com: Books
Breath: The New Science of a Lost Art: Nestor, James: 9780735213616: Amazon.com: Books https://www.amazon.com/dp/0735213615
Yes, yes, we all know Pranayama and other ancient sciences already “covered” it, but at least for me, I was totally unaware of the importance and wide ranging benefits of nasal breathing, until I read this book.
For me the key take away was: when running, follow 2 simple rules: always breath through your nose, And make your out breath last (much) longer than your in breaths. I started with 2 steps for out, 3 for in, then 2/5, And now i can do 2/7. I use the nasal breathing rule as a guideline to know when I’m running too fast - if you can’t just breath through your nose then you’re running too fast. Over a few weeks of running 3 times/week I was able to increase my distance from 2 to 5 miles.
As with many other aspects of holistic health, it's incredible how Western medicine has ignored verifiable scientific evidence about the wide range of health benefits one can derive from these breathing techniques.
A smattering of advice from the book:
* Breathe through your nose, NOT your mouth (except when talking).
* Breathe slowly, softly, not (necessarily) deeply. Optimal breath rate is roughly 5.5s inhale, 5.5s exhale, 5.5 breaths per minute, 5.5 L of air inhaled.
* * Many people tend to over-breathe, which has a number of detriments, including stimulating anxiety.
* As with most aspects of health, the body does best with most-of-the-time low stress (see above "Breath slowly") punctuated by short intense intervals of high stress. Wim Hof breathing is the high stress workout that exercises your breathing system and builds breath flexibility.
* Chew tough stuff, exercise your jaw. This can help build wider mouths (new bone growth!) and open up your airways.
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