Breath
Reviewing the book that changed my view on breath
Over the past three years, I’ve rekindled my love for reading. I’d forgotten how much I missed it until I started again—there’s something so calming about settling into my favourite corner with a book in hand, sipping tea or coffee as I turn each page.
Recently, though, I discovered audiobooks. I had always avoided them because I loved the ritual of holding a physical book. But with a 50-minute commute each day, my husband suggested I try Audible, an app where you can download and listen to books.
At first, it was a bit of an adjustment. My mind would often wander, and it took some practice to stay focused and fully engage with what I was hearing. But over time, I’ve learned to be more mindful and really enjoy the experience. While I still prefer physical books, I have to admit that audiobooks are a fantastic alternative for anyone who spends long hours in the car or on public transport.
Breath, rescued me.
I’d watched a few videos by James Nestor before picking up his book, and I have to say that mindful breathing only became a part of my life a some years ago, after my accident in 2017. Breath-work became my rescue from pain. It taught me to slow my heart rate when anxiety kicked in, helping me manage both my physical pain and emotional turbulence.
I’ve dealt with anxiety most of my life—probably like 90% of the population today—but I only became aware of it when I started my journey with yoga. Facing myself honestly helped me recognise my own patterns and made me more aware of when I was in an anxious state.
Working as a police officer adds a different layer of emotional stress, one that’s often unconscious because we get used to the difficult situations we face. Regardless of whether you work in a bustling city or a small town, the worst aspects of society are always there, waiting for us. These constant micro-stressors build up over time, and when added up, they can lead to nervous breakdowns or, in worse cases, deep depression. 2017 was particularly hard for me; the accident combined with intense pressure at work broke me down.
I won’t dive too deeply into what happened because I’ve shared about it in other entries on my blog, which you can check out if you’re curious.
So, breath-work entered my life, and some of Nestor’s videos inspired me to focus even more on how I breathe. One line from his book struck me: “Humans, we are the worst breathers in the animal kingdom.” Reading that, and diving into our anatomy, reveals so much about our habits and evolution. But I won’t go too deep into that here—I’d recommend reading his book to understand more.
Most of us are mouth-breathers. Take a moment now, pause your reading, and notice your breath. You’re aware of it because I mentioned it, but chances are, at other times during the day or even while you’re sleeping, you’re breathing through your mouth.
Many people struggle with nighttime issues like snoring, restless sleep, or even insomnia, and often, poor breathing is at the root of these problems.
I talk a lot about mindfulness, and breathing is something we should actually train. We breathe naturally, without paying much attention, but by bringing more mindfulness to our breath, we can improve so many aspects of our lives. Nose breathing, for instance, is a simple solution for many sleep-related issues like sleep apnea, snoring, and insomnia. Some cultures teach children to nose-breathe from a young age, which shows just how important breath is to health and well-being. But in our society, we’re rarely taught about the importance of breath, even though it’s key to maintaining both physical and mental health.
One thing that really stood out to me in Nestor’s book is his emphasis on exhaling. The diaphragm is sometimes called the “second heart,” and by focusing on longer, fuller exhalations, we can reduce stress on the heart and improve the body’s efficiency. In yoga, pranayama focuses a lot on inhaling and exhaling to improve the mind-body connection. I loved the part of the book that explores different breathing techniques. My favourite, for practicing controlled exhalation, is box breathing: inhaling for four counts, holding for four, exhaling for four, and holding for four again. This technique really strengthens the diaphragm.
Nestor also highlights the power of slow breathing, which I’ve personally found helpful for controlling pain, anxiety, and stress—especially in high-pressure situations at work. I can’t count the times I’ve used it to calm myself before going into a particularly difficult call, and believe me, it works.
Another revelation was the role of CO2 in breathing. I used to think oxygen was the main player, but in fact, CO2 helps balance oxygen intake, allowing us to take in sufficient amounts of O2. Rapid, anxious breathing actually limits our oxygen intake, which is why we feel out of breath during anxiety. Surprisingly, Nestor suggests that we should be breathing less, not more—like a kind of “breath fasting.” With more CO2, our health improves, and by inhaling less and exhaling more, we increase CO2 levels, which boosts oxygen circulation in our blood.
He explores various techniques, including the Wim Hof Method and cold therapy, both of which raise CO2 levels and encourage “breath fasting.” If you’re curious, this method is a powerful way to explore CO2’s effects on the body.
Another fascinating part of the book delves into how chewing has influenced our anatomy and breathing. Nestor describes how our ancestors’ strong jaws and wide nasal passages resulted from their diets, which included hard foods that required lots of chewing. Our modern diet—smoothies, soups, and soft foods—doesn’t require much chewing, leading to changes in our skulls and nasal passages that impact our breathing. The book also shares excellent breathing techniques that I’d encourage you to explore.
After reading this book, I felt completely inspired to share it with others. If you haven’t read it, I highly recommend ordering it; I have no stake in it, but I truly believe it will change your life, or at least transform the way you think about breathing. Discovering a real connection to your breath is transformative. Breath is life, and since developing this relationship with my breath, I feel more alive than ever.
To close, I’d like to share a beautiful breathing meditation from Donna Martin. I often use it in my yoga class, and it’s a wonderful guide for anyone seeking to become more aware of their breath.THE BREATH IS LIFE’S TEACHER
“Observe me, says the Breath, and learn to live effortlessly in the Present Moment.
Feel me, says the Breath, and feel the Ebb and Flow of Life.
Allow me, says the Breath, and I’ll sustain and nourish you, filling you with energy and cleansing you of tension and fatigue.
Move with me, says the Breath, and I’ll invite your soul to dance.
Make sounds with me and I shall teach your soul to sing.
Follow me, says the Breath, and I’ll lead you out to the farthest reaches of the Universe, and inward to the deepest parts of your inner world.
Notice, says the Breath, that I am as valuable to you coming or going… that every part of my cycle is as necessary as another… that after I’m released, I return again and again… that even after a long pause – moments when nothing seems to happen – eventually I am there.
Each time I come, says the Breath, I am a gift from Life.
And yet you release me without regret… without suffering… without fear.
Notice how you take me in, invites the Breath. Is it with joy… with gratitude…?
Do you take me in fully… invite me into all the inner spaces of your home? …Or carefully into just inside the door? What places in you am I not allowed to nourish? And notice, says the Breath, how you release me.
Do you hold me prisoner in closed up places in the body? Is my release resisted… do you let me go reluctantly, or easily?
And are my waves of Breath, of Life, as gentle as a quiet sea, softly smoothing sandy stretches of yourself….? Or anxious, urgent, choppy waves…? Or the crashing tumult of a stormy sea…?
And can you feel me as the link between your inner and outer worlds… feel me as Life’s exchange between the Universe and You?
The Universe breathes me into You… You send me back to the Universe.
I am the flow of life between every single part and the Whole.
Your attitude to me, says the Breath, is your attitude to Life.
Welcome me… embrace me fully. Let me nourish you completely, then set me free.
Move with me, dance with me, sing with me, sigh with me… Love me.
Trust me. Don’t try to control me. I am the Breath.
Life is the Musician. You are the flute.
And music – creativity – depends on all of us.
You are not the Creator… nor the Creation. We are all a part of the process of Creativity…
You, Life, and me: the Breath.”