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

[@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.

[@fooey-mg7br]

I just finished the incredible Introduction to his book, Breath. Wow! What a story he has to tell!

[@JustThinkBetter]

Yes I was reading another book, How to Listen by Oscar Trimboli, which had an interview with Nestor. I ended up purchasing his book Breath and I absolutely love it. I've been telling everyone about it.b

[@hipjazzbone]

I'm currently reading Breath and have been really intrigued by the 5.5s inhale, 5.5s exhale, which gives 5.5 breaths/minute (Among many things. The whole book is fascinating). As a musician myself, I did the math that this is just 44bpm in 4/4 time, which means breath in for 4 beats, and then out for four beats at the tempo of 44bpm. And doing that with my metronome, lead me to recognize that this lines up really well with John Mayer's Gravity. Gravity is in 6/8. If you breath in for two bars (the G chord) and then exhale for two bars (the C chord), you're getting the 5.5 breaths/minute. At least with the studio version from the Continuum album.

[@wheresunshines-h1l]

That’s fascinating! I love that gravity song too btw

[@Yogagirl0717]

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!

[@deedee2218]

What specific tape has worked for you. I’ve tried one but it gave the skin around my lips allergy. No redness but an itchiness and loss of pigment of the lips. 😢

[@slacktoryrecords4193]

@@deedee2218The “lips the same color as the rest of the face” look is very interesting and can be very attractive depending on the person.

[@LilMagill]

Mouth taping (for nasal breathing) can be so helpful. I can recommend MyoTape - from Patrick McKeown (wonderful breathing resource, was profiled in Nestor’s book). It’s easy to purchase online, reasonably priced I think, pretty quick shipping to U.S. from Ireland. McKeown has some great breathing meditation audiotapes online as well.

[@deedee2218]

@@LilMagill Thank you for that!

[@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

[@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!

[@juliettegrossman3065]

I love this guy!

[@Big-Timothy]

Me too🙏🏻❤️

[@breezeyee5054]

So lucky to find out this wonderful video. I used to do mouth breathe. Now, I am able to breathe properly. Watching this video everyday, and do the exercise by following it. Life saver. Thanks so much!

[@katiaverresen4123]

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

[@meintsloothaak891]

Where did you learn it? I hyperventilate and want to slow my breathing down

[@rotimi22]

​@@meintsloothaak891kzbin.info/www/bejne/g5zWlIKNfp2UhMUsi=XvhZL44f-Kvjn1OS

[@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.

[@TheAW76]

If they are too slow perhaps you are not breathing correctly

[@DanielW-m9d]

This is what public service should be. Not misleading politics or misleading regarding immigration problems

[@lasvegasevita]

Just misleading health info. What is the science behind this? How will slow breathing make your lungs larger? Sounds like malarkey.

[@syrus3k]

I think you're the first person to actually comment something sensible about immigration. I hate that the media and government have promoted xenophobia so much

[@joergthierer8861]

Lucky I found this video. Very good exercises, so I can breathe even slower than I used to.

[@xsjado295]

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

[@womakka]

Is there any way to get a 10-20min Version of the Piano? It adds sth very special and there is nothing comparable out there

[@samuelcampos1411]

James Nestor and wim hof have Been invaluable in my way of changing my breathing and my life

[@iwatermelon223]

His book was one of the best I’ve ever read Highly Recommend 💯

[@NicCoulombe]

A life changer!

[@suescape]

This is wonderful - I'm a Kundalini and Hatha Yoga Teacher and love doing very advanced breathing exercises as I'm also a singer with good lung capacity but these exercises would be good for most of my students who seem to just go into some kind of frozen place when we attempt to just sit and focus on the breath. Love the way you explained the first one - and how people can just simplify to start with and make it shorter.

[@BBCMaestro]

So glad you like it!

[@janeh5949]

I also practiced yoga, only the physical aspect, not spiritual, of course-I am a Christian-for 50 years. The Holy Spirit convicted me this year that this is from ancient times, Buddhist people who do not know the one true God and his son Jesus Christ, therefore it is idolatry. Anything that is not of the one true God and his risen son Jesus Christ is a false god worship. I repented Accepted what the Lord put on my heart that these postures were mimicking idolatry worship of false gods, the child pose the forward bend and especially the kundalini bent backward spine. That is of a spirit, which is not the Holy Spirit. “For God, so loved the world that he gave us one and only son Jesus Christ that whoever believes in him should not perish, but have everlasting life.”John 3:16

[@janeh5949]

Oh the blood of Jesus, it washes whiter than snow every sin !!

[@christopherebhabha]

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. ❤❤❤❤❤🎉

[@Becky-ol4tm]

I still don't know how to do it.

[@Big-Timothy]

Thank you for sharing this. It actually helps ❤

[@josephbutkiewicz7484]

Am I suppose to exhale through my nose or mouth ? on these breathing techniques? I love his book it's packed with so much great breathing techniques. I'm hooked

[@paradiseofexiles8745]

I have this question too because an app I downloaded on breathing tells me to breathe in through the nose and out through the mouth but now after listening to Nestor's book I think the app is incorrect-- or is following a different approach. Nestor emphasizes that mouth breathing is not good so definitely got the impression that the exhale should be through the nose as well as the inhale.

[@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.

[@hannad.2104]

Amazing, thanks 🙏

[@thegalhorowitz]

Try doing this with looking at different directions and holding your gaze without moving your head ( vagus nerve release) ( looks as left or up or right as you can as your eyes allow , good for eye muscle tension as well)

[@nikomitropoulos5292]

Do these existed but longer guided really like James nestor and this guy on piano more then the other guided I’ve heard I like how he plays a note every second for the coherent

[@robertferrin6373]

Anyone know if “Mark” has a Spotify playlist for coherent breathing? This is much better than what I find there.

[@balamurugand6699]

Thank you so much ❤❤❤

[@emsmac80]

Last practice was intense for me, love x

[@BronwenKRoberts]

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

[@Sir_Marmalade]

Saaame! 👀

[@christomcc]

me too! there are some at least who want some prog rock!

[@sherrydantonio4080]

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

[@bojanivanisevic1072]

He's not a doctor, he's a journalist, but he has researched this topic for many years for his book and he talked to a lot of experts.

[@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.

[@Sir_Marmalade]

Saaame!! Willing to collaborate 😂

[@dotskelly6297]

Thank you 🙏🏼 that was great!

[@BBCMaestro]

Glad you enjoyed 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.

[@leahcalabro2787]

I have the same experience with timing, 478, 488 feels unnatural to me.

[@mpc2244]

¿Puedes activar los subtítulos en español? Please

[@philbell5774]

Vaya a la configuración en la parte superior derecha de la pantalla. Toque y luego seleccione subtítulos. Seleccione traducción automática y elija de la lista de idiomas disponibles.

[@js_guyman]

10:20 👈(4-8-8) Question: There's nothing bad for your body bio-chemically about holding your breath in, like in 4-8-8 breathing, right? I'm asking because in buteyko they always have you breathe out before holding the breath. So I'd assumed it was for some particular reason....but I find holding my breath in to feel nice and relaxing, just as I do holding it out.... Thanks

[@annawilson7583]

They create different effects in the body! Nothing bad about holding at the top of the breath.

[@grahamcotter5255]

Great video thanks!

[@brendamanchester6969]

Love this thank you 🙏💗

[@BBCMaestro]

You are so welcome!

[@anamarie8]

very helpful thank you

[@EmorettaRobinson]

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

[@clarepover4978]

important explore

[@annawilson7583]

In the practices I have learned through Gong Fu and Daoist internal alchemy studies, we are instructed to place the tip of the tongue on the roof of the mouth where the upper teeth meet the gums. This is also one thing I learned in many years of studying Pranayama, or breathing practices in my yogic tradition. In simple terms, it is a ways to bridge the flow of energy from the back to the front.

[@corinnevivian8533]

My breath out thru my nose is too short how do I lengthen it Ican bteath out thru my mouth for a count of 8

[@healthyspineyoga5079]

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

[@iacopogavarini3027]

Grazie mille è stato utilissimo ❤

[@VeveganJames-rl2uf]

Amazing thank you

[@rosaleeadams1160]

I began using this and could not believe how I felt Ironically, I have multiple lung nodules, which have been diagnosed as ground glass.

[@gb8848]

I can easily take two breathes a minute. Inhale for 5 or so, hold the inhale for 5 or so, exhale for ten or so, hold the exhale for ten or so and repeat. I dont come close to running out of air. Is this good to do or?

[@thegalhorowitz]

same. If it feels natural probably its ok. My resting heart rate is also naturally quite low.

[@joeymagic1]

Excellent James I'm getting great release by doing it .but loose the piano 😅

[@allanthompson2394]

I'm trying my hardest to get the message out there about breathing techniques, even sending video's to many people who i know would benefit greaty, within seconds/minutes they could see a light BUT, so frustratingly they very rarely take the advice. Even citing they haven't time???? Haven't time to breath now, people are stupid.

[@kimberleyyoung803]

I've had the very same problem with family members. It's so frustrating cuz I KNOW how much it will help them. My Blood Pressure has dropped anywhere from 30 to 50 points on top and bottom number and my husband whom is on prescription blood pressure medicine is aware the coherent breathing is what's healing my BP issue, but he still hasn't tried it for himself one time. My daughter has epilepsy, anxiety and is pretty much stuck in an overactive nervous system and so far only tried it once for 10 minutes after I chose to bribe her I was so desperate. She said it helped, but days later I know she hasn't done it again. I think it's true we can only TRULY reach people by being a living breathing example of something before people really wake up and think " wow, I want some of THAT", so I'm just going to keep doing it 2 to 3 times a day for 20 minutes and reap the rewards and have faith my changes will reach them. Keep doing you!

[@kathybascombe9812]

I think i need more control in breathing out through my nose. I try to breathe slowly in, time he reaches 4 I am completely in and holding. With exhaling, I completely exhaled by round 4. Any advice on how to control the breathing during the exercises.

[@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.

[@danferguson519]

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

[@tygerstar35]

Or Stravinsky 😊😅

[@Dulce_Domum]

@@tygerstar35 or Dave Brubeck?😉

[@kamehamehaha]

I don’t mind it at all 😂🎵🎶🎵

[@kobya231]

קדוששל​@@tygerstar35

[@esmarianomariano]

What an ass 😂 he should listen to Björk. Super beautiful nose though.

[@MohdZafar-j3k]

can any body suggest breathing exercise for sleep apnea.

[@lindafenton4143]

Not sure whether if i should exhale out though the nose or mouth?

[@nycphillie]

Q: In and out slow breathing. In thru the nose nose? Out thru the mouth? Is this right? Tell me how please.

[@victoriaviera9263]

In through nose out through nose

[@olavooliveiradacruz2579]

Foi muito bom!

[@surimenon7660]

All borrowed from BHARAT 💪🇮🇳💪

[@beedebawng2556]

Who is BHARAT?

[@pramodkannada3713]

for humanity

[@corinnevivian8533]

I have trouble breathing out thru my nose help please

[@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.

[@BreathworkAcademy]

Come join me with some amazing breathwork meditations to help you improve the quality of your life.🙏🙏

[@krissifadwa]

The Four-8-Eight 👍

[@gopalakrishnashenoi4219]

Very new technic of breathing with violence. Thanks James Nestor. ❤❤❤❤❤

[@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.

[@PhillipYewTree]

Slow breathing reduces the heart rate, which in turn calms the adrenal gland and reduces adrenaline flow. Reduced adrenaline allows the mind and body to relax. It calms the fight or flight action.

[@kimweidman9772]

@@PhillipYewTree My understanding is that the inhale activates SNS and exhale PNS. This breathing technique activates the SNS for a count of 11 and the PNS for 8. That's activating/energizing, not calming.

[@journeysong9717]

In my experience, different breathing techniques work differently for different people. I find coherent breathing very relaxing but my partner can’t do i5 at all… so they find it very stressful.

[@suongthai7444]

❤❤❤🎉 Hi! I'm from Việt Nam

[@earlphillips7847]

I am breathing through my nostrils and I am. Feeling much better

[@nikomitropoulos5292]

2:52

[@jakobw135]

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

[@ezek7]

Breathing in for 7 counts was tough, at moat i managed 4.

[@laurel1854]

how must someone with emphysema BREATHE?

[@lee7701]

It amazes me that the vast majority of information we learn during school education is pretty useless information for us in life yet as far as I’m aware young people are still not taught the importance of breathing techniques. 70% of people breathe incorrectly and we wonder why so many of us are stressed or ill. How long a species of animal lives for on average depends on their speed of breathing so it’s not rocket science as to the importance of it.

[@2socksandahalf]

I don't get it why is it always so hard for me, i tried many breathing exercises and everytime i get confused and start suffocating it really stresses me out even if i was calm before

[@adrikmarkarian1423]

❤❤❤❤❤❤

[@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 ?

[@sixteenstringjack]

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

[@Sir_Marmalade]

Low key kinda do 👀

[@theglovefactory]

secretly Mark loves 7/8 prog rock

[@KatarinaS.]

"Sounds a little perverted; that's ok." 😄

[@kunverjihirani276]

🙏👍😊

[@blisswkc3344]

💯♾️☮️❤️💖🙏😇🌈

[@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.

[@MariaPavlou-m7s]

Proof of the pudding is in eating

[@ProvinoProvetto]

Nobody wants Prog Rock,? Just try listen " Impressioni di Settembre" by PFM

[@TheGoodfella2012]

Ya'll need to write a cheque to India every time you do these exercises :D

[@vishnulalwani5283]

What about scam call centers?

[@TheGoodfella2012]

@@vishnulalwani5283 Do you work in one of them?

[@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,

[@Overmanwest]

Six minute abs were great, but 5 minute abs ruled.

[@montecox123]

Oh man, you talk too much while the man’s playing the piano, I can’t hear the beat to breathe with it. AND I totally love your book.

[@arseniyonline1234555]

musicians will take a gig when there is a gig....

[@deusexmachinawl]

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

[@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

[@robertelizalde995]

The piano is very bothersome.

[@osho5632]

What he doesn't says is that they get it from yoga 😅

[@AjaySivaram-by8vl]

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

[@PrettyH1]

Anyone else here who feels like coherent breathing 6-6 is way too fast?? I want to exhale for much longer. To me breathing in for 6 seconds and breathing out for 6 seconds doesnt feel relaxing and its a very fast pattern. I am a singer and I can naturally breathe out for much longer ...

[@icecoldzachboy6308]

Just breathe in less air when you inhale. It’s hard to completely fill your lungs and exhale it all with 6-6. Make sure you are doing it all through the nose.

[@peaceandlove544]

He said in another video to breath 3 exhale 9, I think breath normal first stop very long and exhale slow. He said in another video saying stop breathing the longest you can before exhale. 4-8-8

[@tradingwithwill7214]

prog rock ftw lol

[@Sir_Marmalade]

riight? 😂

[@RobertsBulgaria]

I must be missing something - I came here to learn how to improve my breathing and he doesn't even tell me whether I should breathe in through the nose and out through the mouth or just using the nose so I'm none the wiser and surely, that is where any instructor would start with the basics before getting a pianist in. I'll go look elsewhere.

[@Atju11]

Too much talking no action

[@hbinfinity]

I need that Rhodes in my life 🎵🎵🎵🎵🎵🎵💟💟💟💟💟💟🔥🔥🔥🔥🔥🔥🦩🦩🦩🦩🦩🦩