10-Jul-20
Joe Rogan Podcast #1506 – James Nestor: Breathwork, Nasal Breathing, and the Power of CO2
This podcast, featuring journalist James Nestor, explores the fascinating and often overlooked world of breathwork, nasal breathing, and the surprising benefits of carbon dioxide. The conversation delves into the science behind breathing, its impact on health, performance, and even our physical appearance. Nestor challenges common misconceptions about breathing, revealing how we’ve been doing it wrong for years. Provocative topics include the dangers of mouth breathing, the importance of nasal breathing, and the surprising power of CO2.
Underlying themes explore the interconnectedness of breathing, health, and performance; the power of our bodies to adapt and heal; and the importance of revisiting long-held beliefs and practices. This is a podcast that will make you reconsider your relationship with breathing, urging you to explore its potential for personal transformation.
Major Topics
- The Dangers of Mouth Breathing:
- Habitual mouth breathing affects 25-50% of the population.
- It can lead to neurological problems, respiratory issues, snoring, sleep apnea, and metabolic disorders.
- Mouth breathing can even alter facial structure, especially in children, creating what’s known as “adenoid face.”
- Nestor’s personal experiment of 10 days of mouth breathing highlights the rapid onset of these issues.
- The Benefits of Nasal Breathing:
- Nasal breathing filters, humidifies, and conditions air, making it easier for the lungs to absorb oxygen.
- The nose produces nitric oxide, a vasodilator that improves oxygen delivery and fights off pathogens.
- Nasal breathing delivers 20% more oxygen than mouth breathing.
- Nasal breathing can also improve athletic performance, endurance, and recovery.
- The Role of Carbon Dioxide (CO2):
- CO2 is often viewed as a waste product, but it plays a crucial role in oxygen delivery and cellular function.
- Hyperventilation, or breathing too much, depletes CO2 levels, leading to constriction and decreased circulation.
- Slow, deep breathing allows the body to retain CO2, optimizing oxygen delivery.
- Increased tolerance for CO2, achieved through breath holding exercises, is key to free diving and high-altitude climbing.
- Breathing for Anxiety and Asthma:
- People with anxiety and asthma often have low CO2 thresholds, leading to panic and breathing difficulties.
- Slow, controlled breathing techniques help to acclimate the body to higher CO2 levels, reducing anxiety and asthma symptoms.
- Studies show that breathing exercises can significantly improve asthma symptoms and respiratory health.
- There are specialized breathing therapists who can help individuals with anxiety and asthma.
- The Impact of Diet on Facial Structure:
- Modern diets, characterized by soft, processed foods, have led to smaller jaws and mouths.
- This reduction in jaw size has contributed to crooked teeth and smaller airways.
- Ancient skulls reveal that humans used to have wider mouths, straight teeth, and more powerful jaws.
- This shift in facial structure can contribute to snoring, sleep apnea, and other respiratory issues.
- Reversing Jaw Size Reduction:
- Expanding the jaw, especially in children, can improve facial structure, airway size, and breathing.
- Devices like the “homeyoblock” can be used to widen the mouth and stimulate bone growth in adults.
- Orthodontics can play a role in expanding the jaw, but it’s essential to consider airway health.
- Chewing harder foods, like meat and raw vegetables, can also help to stimulate bone growth and improve jaw size.
- Advanced Breathwork Practices:
- TUMO: A breathing practice used to generate internal heat, documented for over 1000 years.
- Wim Hof Method: A popular method for increasing cold tolerance, immune function, and overall health.
- Holotropic Breathwork: A technique for inducing altered states of consciousness, often described as psychedelic.
- Sudarshan Kriya: A yogic breathing practice shown to be effective for autoimmune diseases, anxiety, and depression.
- The Power of Habitual Nasal Breathing:
- Nasal breathing should be practiced regularly, not just during exercises.
- Mouth tape can be used to encourage nasal breathing during sleep.
- Nasal breathing can improve sleep quality, reduce snoring, and alleviate sleep apnea.
- It can also have a positive impact on overall health and well-being.
Memorable Quotes
- “The term mouth breather is a really interesting term. Right? Because it’s a term for a moron. But I felt like a moron. Like, after I got my nose fixed, I was like, why didn’t I do this before? Like, I was robbing myself of oxygen.”
- “So air comes through your mouth, air comes through your nose. What is the difference between the air coming through your nose? … So the nose is really the first line of defense.”
- “It took me months to really figure out what was going on here. So most of us breathe too much, just like most of the population is eating too much. When we’re taking in that much air, we’re just breathing it back out.”
- “So when you go, like, to a high altitude place and they give you oxygen, that’s nonsense. No. That’s completely different. High altitude. There’s less oxygen. You absolutely need it. Okay. No. At at sea level for health, right now, you probably have 97% 02 blood cells.”
- “I think a lot of people wanna be Swami Rama. Just no one wants the the 30 years in a cave.”