3 breathing exercises for better health with James Nestor | BBC Maestro

Try these 3 deep breathing exercises to improve your focus, calm a busy brain or help wind down after a long day, with breathwork expert James Nestor.
This video is solely about breathing exercises and should not be seen as medical treatment for specific medical conditions. If you feel like you need medical advice, consult a doctor.
Timestamps:
00:07 - Slowing down your breath
1:55 - Coherent breathing technique
6:36 - Ujjayi breathing
8:38 - 4-7-8 breathing
Find out more:
Learn more from James in his BBC Maestro course, where he explores the impact of better breathwork on your sleep, concentration, and stress. bbcm.co/3T83phU
Useful links:
See all wellness courses - bbcm.co/3xb0EEi

[@danferguson519]

“We started jamming to find some music for the 4-7-8 breathing, and it sounded like prog rock. Nobody wants that.”

[@AnnelienNieman]

So happy that you changed the 4-7-8 to a 4-8-8 breathing! I've had the same issue with the 7, and have been doing the 4-8-8 for myself and clients for a while!

[@TheHulksMistress]

It is amazing how much of a difference just breathing deeply and thoughtfully makes. It’s just that unfortunately when we’re stressed and tired, it’s difficult to slow ourselves down and essentially put life on pause and breathe deeply. But it’s so worth it - genuinely life changing

[@katiaverresen4123]

I first heard of buteyko breathing in James Nestor’s book. Since then have learned it and it is absolutely life changing!

[@juliettegrossman3065]

I love this guy!

[@dotskelly6297]

Thank you 🙏🏼 that was great!

[@larryfroot]

I'm reading his book 'Breath' at the moment. Very well researched with Mr Nestor placing himself at the centre of many controlled experiments. Highly recommended.

[@jeromealexander259]

I am reading his book at the moment. While it is very interesting, it is incredibly easy to be sceptical about the way he presents the evidence - by this I mean he misses an ENORMOUS amount of contributing factors to various things. Stough was no doubt an innovator, but the Olympic team did prepare at altitude before the Mexico Olympics...and Nestor completely ignores that fact that the team trained at altitude. He also ignores modern lifestyles (activity basis) as well. It doesn't get a mention at all. It is as if he is trying to be sensationalist rather than factful.

[@brendamanchester6969]

Love this thank you 🙏💗

[@user-kh8cb5ik8h]

Thanks for demonstrating uja breath so well; it’s the best clarity on this since I have known it. Thanks for the exercises, breath is life. ❤❤❤❤❤🎉

[@anamarie8]

very helpful thank you

[@ceeell5772]

Both of these breathing patterns are too slow for me. But it’s been a good reminder to a more mindful breather though. Even though I know this stuff I don’t do it thoughtfully. I bought your book a few years ago and am now listening to it from my library. I’m so glad for the audio review and the book to reference. I mouth tape every single night or even for a nap. I read Close Your Mouth as well. Such valuable information. Thank you.

[@emsmac80]

Last practice was intense for me, love x

[@sherrydantonio4080]

Docotor James, I think you are great, to give us this wonderful oportunity, that I must send to everybody. Mi reverencia para usted.

[@barbfaison1333]

Thank you for this. I read James Nestor’s book, Breath, and it has had a powerful effect on me. I shared the book with my 40 yr old daughter. Same. We mouth tape for sleep (no more snoring) and have changed how we breathe during exercise and yoga. (Nasal breathing) 👍🏼So powerful.

[@BBCMaestro]

Wonderful!

[@xsjado295]

@bbcmaestro Is there a way to get the wonderful piano play from the coherent breathing exercise as a stand alone piece?

[@BronwenKRoberts]

I want to hear the 4-7-8 prog rock jam.

[@surimenon7660]

All borrowed from BHARAT 💪🇮🇳💪

[@healthyspineyoga5079]

I've been doing breathing exercises for 2 years now. I feel 10 years younger

[@gleaveinjapan]

I want prog rock, liked and subscribed, feeling so relaxed after the 4-7-8 breathing.

[@eviebarton]

Ditto, I’ve doing and teaching the 4-7-8 breathing for years and prefer it.

[@16Elless]

With Coherent Breathing I almost don’t feel ready to inhale after the exhale for 6, probably just need more practice. With the 4-8-8 I find the hold of 8 a bit of a challenge so tend to do 4-6-8 or 4-6-10 (which is 3 rounds per 60 seconds, same as 4-8-8) as I seem to be able to extend my out breath more easily. I don’t know if that has the same effect.

[@markothwriter]

There's a lot of value in the exhale, and value in holding the breath. High CO2 pulls the oxygen out of the bloodstream and into the cells.

[@krissifadwa]

The Four-8-Eight 👍

[@EmorettaRobinson]

Has anyone been doing the breathing exercises with different tongue posters?

[@kimweidman9772]

Explain to me how the 4-7-8 or 4-8-8 breathing is calming. I understand Weil promoted this in his book, but just because he said it doesn't make it so. My understanding of the breathing cycle says the 4-7-8 breath is energizing, not calming. You are activating the SNS for 4+7 and the PNS 8... that's energizing. So explain the physiology please.

[@philipholding]

Good,good, good. But, a little caveat. Watch out for people with clinically somatic, health anxiety conditions. Also ptsd etc with trauma events associated with breathing.choking, sufficating,stragulation, etc etc. ( retired nhs psychotherapist).

[@judixx]

I am curious. Would you think breathing exercise is an no-no for them? Or would you think it should be titrated or adjusted for this special patient population, according to your experience ?

[@taameemalmaliki696]

Is the exhale via mouth ?

[@debmorrison2126]

Nasal breathing for both inhale and exhale

[@jojolouis]

Dr. Andrew Weil exhale through the mouth. See his youtube videos on it.

[@swent45]

And he adds a whoosh sound to the exhale with the tongue on the roof of the mouth next to the ridge of the back of the teeth.

[@taameemalmaliki696]

Is the 4 7 8 all via nose or exhale via mouth

[@SJ-ci7vm]

I believe it's all through the nose. He is a big proponent of nasal breathing and his book, "Breath'" that I'm reading right now, discusses that in detail.

[@jojolouis]

Dr. Andrew Weil recommend silent inhale through the mouth and making a sound on the exhale (tongue touching the upper palate) he's got several videos on youtube explaining it.

[@kunverjihirani276]

🙏👍😊

[@sixteenstringjack]

"It started to sound like prog-rock - nobody wants that" 😂

[@jakobw135]

What about the count and rhythm as follows: 4 IN and 6 OUT --> for a total of only six breaths per minute?

[@theglovefactory]

secretly Mark loves 7/8 prog rock

[@blisswkc3344]

💯♾️☮️❤️💖🙏😇🌈

[@AjaySivaram-by8vl]

Monk da l ai la ma Jain Cross Rd of the text

[@tradingwithwill7214]

prog rock ftw lol

[@youngwang5546]

I feel like my lung capacity only allows for 3-4 seconds of inhalation

[@jojolouis]

Start like this, see where it takes you.

[@danieljones1784]

Same here. Only do it maybe 3 or 4 seconds

[@TotalOneEighty]

It will improve over time. Stay the course and focus on your diaphragm

[@healthyspineyoga5079]

Your lung capacity will oncease over time

[@dommccaffry3802]

I thought stephen elliot is the coherent guy ???

[@heatherdavis7303]

Yes! Stephen Elliott is the founder of Coherent Breathing. Richard Brown and Patricia Gerbarg use Coherent Breathing and thanks to their work and James Nestor’s it has become more widely known in the mainstream,

[@deusexmachinawl]

Christening a new breathing technique… from 4 7 8 to 4 8 8 … that sounds a little excessive 😅

[@mikecar52]

Where is your evidence?

[@michellem6219]

There's actually loads of evidence, do some research, it's really quite fascinating

[@ThreeMakesCrazy]

You may have to buy and read his book!

[@jojolouis]

There are heaps of it. Google it or buy the book. Check Buteiko also (russian scientist).

[@kimweidman9772]

@@ThreeMakesCrazy His book doesn't explain the physiology.