How to Breathe for Optimal Brain Performance | James Nestor & Jim Kwik

Breathing affects everything in your life from our focus, concentration, mental energy, vitality, immune system, and so much more. Yet, we may not be doing it the right way.
Today, we have a breathing expert on our Kwik Brain show, James Nestor. He is an author and journalist who has written for Scientific American, Outside, The New York Times, The Atlantic, and more. His latest book, Breath: The New Science of a Lost Art, was released May 26, 2020 by Riverhead/Penguin Random House. Breath was an instant New York Times and London Sunday Times bestseller, translated into more than 30 languages in 2021.
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Show notes:
0:00 Intro
2:22 Why is breath so important
4:21 Breath & Immune System
6:32 The mindset toward breathing
8:33 The lies about breath
11:11 Breathing techniques
22:11 Cold therapy
24:27 The power of humming
27:30 Breathing for anxiety
32:20 Breathing dysfunctions
36:05 About James Nestor
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[@JimKwik]

Subscribe so we can stay in touch and learn together. 🧠

[@lakshmanadass4263]

Just great

[@jppradhan1]

@@lakshmanadass4263 10 we 3rd 3rd

[@gingermonroe4153]

How t subscribe

[@AhmetKaan]

🙏 *5 Things to Never Do in Rush:* *1) Giving away your trust* *2) Making big desicions* *3) Judging someone's character* *4) Falling in love* *5) Eating your food*

[@AboutCreativity1]

1000%.

[@TheAweberry]

6) breathing

[@cinmac3]

Divorcing along with this frame of thought. My daily challenge is my anger.

[@BrunoLuke]

Been watching, listening, and paying attention to all of predictions and forecasts since early Covid. He hasn't disappointed yet 👌

[@MarcusFred-wn3iv]

Well said! I am also here to learn how to invest after listening to a lady on tv talk about the importance of investing and how she made 7 figures in 3 months, somehow the video taught me nothing and left me even more confused, I'm a newbie and I'm open to ideas on how to invest for retirement

[@BrunoLuke]

@@MarcusFred-wn3iv credits to *MARTHA ALONSO HARA*, one of the best portfolio managers out there. she's well known, you should look her up

[@MarcusFred-wn3iv]

@@BrunoLuke Despite the economic crisis and the rate of unemployment now is the best time to invest

[@BrunoLuke]

@@MarcusFred-wn3iv Investment now will be wise but the truth is investing on your own will be high risk. I think it will be best to get a professional👌

[@MarcusFred-wn3iv]

@@BrunoLuke Thank you, Going through her profile on her webpage out of curiosity, and surprisingly she seems proficient. I appreciate this.

[@drSamovar]

im becoming a `'humming monk`'......i hum on long walks, sometimes 2-3hrs.....i started doing it up the hills, and im clearly less winded at the top when adding humming....but then its so enjoyable, i just keep humming.....after 20min or so, your chest is vibrating in a way that begins to feel like its pulling you along, like an extra battery or energy source.....good stuff....

[@bapsymcdowall9574]

Double inhale, long exhale, got it

[@Peter_Loh]

I have always been finding a way for me to stay aware of my own breath throughout the day and this really hits me alot. Realizing how different variation of breathing methods affects the way our body functions and what is the techniques that we could utilize during different circumstances really makes a big different for me to really look at my breath, stay aware about it and cooperate it with my activity. I feels that having a clear plan on doing my breath really helps me to stay focused. Thank you very much Jim for making videos like this for us. I really belief that this short 30mins has the potential to change my life in a big way.

[@NoMoneyProduction100]

Dropped from 103bpm down to 50bpm 🎉😮 Definitely works

[@lynettemiranda2345]

Thank you so much for these beautiful tips regarding breathing. Thank you Jim for assisting us to live our best so we can help others as well.

[@mytube-10]

20:47 he begins the steps for the breathing technic followed by a demonstration 24:42 benefits of humming💚💛 26:50 what Whim Hoff does thru out his day (how much breathing time and humming)

[@TheKnowledgeShop]

I use your work is with my students from pre school - grade 12th thank you for all this brilliant knowledge that you are prepared to share!

[@gingermonroe4153]

This is the second time I've seen this man journalist For Pete's sake announce him properly l HOLD UP HIS BOOK so we have a visual n narrator introduce yourself n that it's a podcast KZbin is fantastic n new t me This was most helpful f me as I kept passing out n sort or figured that my brain needed more oxygen ALSO I put the tape over mouth I slept much better n stopped passing out Thank you so much James Podcaster HOLD UP THE BOOK.n let ur guest speak, the other podcast or talked way too much n never into James or showed the book

I've always had some weird breathing rythm and felt like no one understands how negatively that influences on my day to day life. Looking forward to hear some smart words from you in this video. ❤

[@cheninmadden]

One of my favourite books of all time....blew my mind🤯

[@444NRG]

Thanks Jim for introducing this great man. Breathing is a tool, Osho taught me a lot about breathing.

[@siyandankundla-mgudlwa1888]

Excellent conversation. Thank you

[@mohamedhadi6291]

My daughter used to breathe from the mouth till she was five years old. She was always sick with colds and running rose 24/7. She couldn't even drink anything without getting coughing and something throwing up. We were New in America and I have to keep talking back and forth to the hospital. Then I found a very nice doctor at children's hospital who was black and he me to go to ENT doctor and check. The ENT doctor said that my daughter's ears were blocked and her nose ednods swallen bad and she needs tubes in her ears and remove of the ednods. A black doctor at children's hospital operated her and put tubes in her ears. After a week my daughter color changed from pale to shinning brown. He fallen hair started growing and she wasn't snoring and struggling breathing at night anymore. It's was a transformational and very remarkable thing. I thank God and those doctors that help my daughter.

[@arthropoda]

Just asking out of curiosity. Why did you need to specify the doctor's skin color?

[@MarmaladeINFP]

To respond to arthropoda, she presumably stated that detail because it was relevant in her experience. My guess is that, as a foreigner and possibly non-Caucasian, she felt the black doctor was more sympathetic and willing to listen and take seriously her child's condition. The implication seems to be that she had very different and less helpful experiences with other doctors who weren't black, such as maybe they were dismissive or impatient. On a related note, there is data that shows doctors treat non-white patients differently, such as less likely to prescribe pain medications. So, it's not irrational or non-evidential to suspect that, in some cases, a similar pattern might apply to the skin color of the doctor as well. A black doctor, after all, at some point has been a black patient and is more likely to have had experience with biased treatment. This is simply the social reality we live in.

[@Joelsellers29]

​@@MarmaladeINFPJust reading your comment & thinking how this Mother was trying to find help for her child, and then knowing you are probably right. Such a sad state of affairs when our healthcare professionals can be like that to people who aren't like them.

[@lisengel2498]

Humming - I love that - gives a wonderfull feeling of floating into bliss 🎶🧡🎵

[@alexanderramirez4965]

Wow I'll never think of breathing the same way again, learned so much from this episode, thank you so much.

[@ericab9050]

Thank you Jim!!!! Much love from 🇿🇦

[@maryjaneharber7193]

thank you both so much, a friend is needy right now, I was fit to be had,after exploring breathes.......... I understand how I can take care of me & her................... I know however This be ever so timely ................. Goddess Bless I love you

[@CartoonTutorBabi]

I just tried this and it completely changed my mood! I was irritated until I tried the breathing method and like a couple mins later I became calm af! Thanks!

[@AriGoldism]

Such a knowledge. Thanks for the tips and insights.

[@adriennetabet2915]

This was wonderful, thank you both

[@tekbirrai4263]

Very useful and interesting too ! THanks so much for uploading it !

[@lindahenley3837]

My biggest ah ha is that humming does a body good. Also, I need to breathe with my mouth closed when I start getting anxious. I will try all the methods because they will definitely help me to calm down more. Thanks to both of you

[@mC-zo2mo]

Good vid Jim I like these videos where I can implement the advice immediately

[@tuts_reviews]

This was so useful! I'll definitely check out the book. Thanks a lot for sharing your knowledge with us.

[@liisaac885]

Hi my friend,Where I can get the book?

[@venkataponnaganti]

Thanks to James Nestor

[@debbiemohekey1509]

That double breath is really helpful.

[@rock-xj8xn]

Jim is the best.

[@janetmarmaro8269]

You opened the door for me and l thank you for that.

[@namthomson1124]

Thank you 🙏

[@josegreen345]

Appreciate this and think this will be a game changer🙌🏼💯

[@gregcrowe8885]

Thank You for helping

[@architamondal2531]

I am rooting for the 4secs inhale- 7secs hold- 8secs exhale method and the 6 secs by 6 secs rhythmic pattern to really help me focus on my work. That's my big aha in the episode! ☺️ Can't believe the people know so less about breathing the right way. I have always being breathing so much during a panic attack, and after exercise. I realize it wasn't effective at all.

[@newsunenergyworks9011]

👉4.7.8 method resets and retrains the parasympathetic. It really does work well. Dr. Andrew Weil had a great breathing tape years ago with this and many other breath exercises and explanations.

[@wirelesscaller7518]

Look at homophathic aconite MD grade , see health food store for 200c. Never touch tablets or have strong events or toothpaste mouthwash if using homophathic. Also look at walnut,star of Bethlehem Bach flower remedy . Zero balancing Sacral cranial plates work with DO or DC sport medicine

[@juvenalbranco2411]

Muito bom .Gratidão

[@myname413]

that breath out and hold thing must be true for anxiety. The reaction alone from doing it is convincing

[@bernaporter8479]

My big take away is to go ahead and hum which I like to do but had no idea it was healthy!

[@abduljabbar.a6969]

Wonderful . This help me a lot.. a alot. Thank you very very much🙏

[@catcall569]

Great content. Thank you 🙏

[@timlewis1746]

I am a great fan of both of you . I was off and on a respirator in an ICU for 3 years .I had severe dyfuncitional breathing with resp failiure from 2013 to 2019 many visits to the hosp..Jim Kwik Helped me get my Brain back up and running better and James Nestor helped .While there I read and studied different techniques . I have tried many different typess... ..I have seen a few Nestors videos too...I do breathwork eack am... sometimes Wim Hof other times HRV breathing and others 478 breathing to relax . I just learned what to do on my reading break THANKS so very Much!!!

[@laurie6093]

Breath is a fantastic book! It can change your life!

[@sanjayjain-qc3xx]

Great input. Thanks

[@Iamthatknows]

Thanks for remind us to Breathe

[@flautalee3090]

This makes a lot of sense. As a classically trained flutist, I am always conscious of breathing, trying to play longer phrases. I was taught that breathing through my mouth is most efficient. Flutists often have a fraction of second to take a breathe. I recently discovered that breathing through my nose seems to create a sensation of expanding the ribs in my back. I never realized that different ways of breathing can affect the body in different ways.

[@romaboodsingh3258]

God blessings to you Sir

[@DrRajeshwariKurle]

What is the technic....how to breathe while playing flute...even i play flute but not able to play longer phrases.plaese let me know.

[@fake10hourentertainment17]

Work on your ability to exhale slowly for long periods, and CO2 tolerance.@@DrRajeshwariKurle

[@reneverheij]

Loved the tips on sleeping!

[@trevorspohrer4365]

Changing my breathing has helped me and changed my voice to sound like Mike Rowe as well

[@sushovondassharma4884]

The science of breathing, yogic pathway, Pranayam is described in Hindu scriptures more than thousands & lacs of years.. It evolves ones brain & helps one to reach higher dimensions of life, universe. Learn & practice. That's the objective of human life. Secrets will be revealed gradually 🙏🏽

[@shelleygrantjulian4976]

Great information, thank you! I am practicing better breathing and definitely see the difference. I've noticed with the taping I am not grinding at night. I'll continue to monitor these benefits. My big aha is understanding the benefit of the holding and the exhale, versus the focus on inhaling harder and more.

[@fuzzymonkey777]

This is the first time i heard of Wim Hof incorporating humming into his practice. I hear it stimulates the vagus nerve.

[@MichaelToub]

Great Video!!

[@MyJuicyTv]

Great Book! An eye opener. Learned new stuff and change my ways, cured my husband’s snoring. I need to re read his book. “Breathe”

[@juansan6330]

His book is Breath.

[@jeffreysnover9725]

My copy of Breath arrived yesterday.

[@kulwanthallan3133]

Marvelous 👍, I know Dr U're the best. But sorry to say I tried many times ,but couldn't follow ur pattern. With God's grace I go on to follow. Now I knew from the messages of others, and luckily got the sequence as of which I knew ie..4-7-8-6 which I'm getting..like inhale of 4 sec..7 sec to pause, exhale of 8secs and again pause with 6sec.. Thanks a lot but again wants the clarification please..this only for the meditation time or ways in routine. What to do. All the best, thanks a lot. With great deep warm regards jioji ek bajuragh maa 🙏🙏🙏

[@angelap.9670]

I love your content and book. James, why does your telephone change colours on different interviews?

[@strooom546]

Ty! Awesome stuff

[@strooom546]

PS glad your cpap worked and your alive! I got one too... but ty

[@louisetaylor493]

Aaaaahhh sighing ...so wonderful

[@namthomson1124]

I love it 🥰

[@SuperBookdragon]

I like Mr. Nestors book, but he would be the first person to say he is NOT an expert. He is a journalist not a scientist, not a yogi, not a Swami. He studied breathing because of his problems he was having with his own breathing and overall health. He wrote about what he learned.

[@spiritualananya5147]

What's book name

[@garychristopher5480]

What a dumb thing to wright

[@ryanfrizzell736]

Cool video. Now I know more about breathing.

[@susancarlautumndobyns3637]

I started on September 7th breathing through my nose 🐽👃 I've noticed considerable better change 💡😘 I'm listening to two audiobooks breath and breathe

[@dhanushkumar9012]

where can I find this audiobook

[@sherylellis6225]

Interesting interview. Is there any help for people who feel pain with each breath because one or both lungs is compromised (pleurodised or otherwise)?

[@aliciakow6600]

Chinese Classic text said: “Having grains will fill you; having meat will build muscles; but having to do with breathe will improve energy/ life force and ultimately toward longevity.” 食谷者愚；食肉者鄙；食气者寿。

[@ath_documentary5015]

The key thing is just being aware of the impact of breathing. For me the 4-7-8 breathing technique is one I will try when going to bed. I've always done 4-4-6 which is what they use on Headspace, but will try and see how 4-7-8 goes. I've also tried taping my mouth shut at night to avoid open mouth breathing then, but not sure if that is really a good approach or not.

[@dailydoseofmedicinee]

Using correct breathing techniques can help improve a person's lung efficiency.👍

[@abhishekkattimani1302]

I understand that inhaling through the nose carries more oxygen to the brain. But while exhaling, must we incorporate the nose into the process? Since we are letting out CO2, we can do it either through the mouth, nose, or both. So, can I exhale through the mouth?

[@valinaconvent]

More humming! I do hope that you will make a video about the humming

[@jakobw135]

What if you have a partially blocked nostril with a deviated septum on one side - should you change your breathing technique to accommodate that? If you breathe six times a minute: to account of four inhale and account of six exhale - is that the maximum oxygenation technique that James Nestor is talking about?

[@cmbzmail]

This is great a suggestion is to demonstrate breathing and practice it would be more helpful

[@zaibulqamar8112]

Jim please improve the voice quality of ur videos as we don't wanna miss a single word of all the knowledge u share with the world. Thank alot ❤️

[@mary2al]

Audio quality was fine for me on an iPhone with AirPods 😊

[@Marcaward19]

I really need to learn how to breath I didn’t know before

[@kulwanthallan3133]

Excellent Dr but please want to get clarifications on...as It's clear for 4 breaths inhale with the nose. Secondly pause of 7 breaths Then exhale of 8 breaths Is through nose or of mouth please. Then about the pause again after exhale and to start again the inhale. Lastly all the time in this style Or what should in the normal routine.. Hopefully will get ur clarifications. With great deep warm regards jioji, God's Blessings and His best wishes jioji ek bajuragh maa 🙏🙏🙏

[@rvprksh]

Breathing in pattern helps a lot.

[@alexanderwindh4830]

I really hate your ads. But I love this video!

[@mohansequeira3236]

how to breathe while walking briskly for exercise purpose? i do half an hour of brisk walk and also swing my arms for around first 10 minutes...please help

[@1MissLibs]

4 in, hold 7, exhale 8, inhale 4, hold 7, exhale 8. For sleeping

[@sissi5598]

Thanks!

[@bapsymcdowall9574]

It's a good question, best is to control your natural breathing..

[@jaycook6403]

Can having pets in the house these days cause a lot of the breathing problems (dander,dust) ?. I love my dogs and I live in the north so we spend more time in the house in the winter . This summer we’re going to find out. I’m going to sleep outside more.

[@3219522689]

hell yeah .....

[@jcalvarino4366]

What do you mean by breathing in line with your metabolic needs?

[@Larry21924]

This is genuinely extraordinary. I read a book with a similar theme, and it was incredible. "Unlocking the Brain's Full Potential" by Alexander Sterling

[@respectfullydecline973]

PT Barnum: Step right up and learn to breath!

[@dinahyahuda7121]

when you exhale is it through the nose or mouth?

[@piranha1347]

he says rhythmic breathing, 6 secs in and 6 secs out. I heard if you breathe in for 1 count, hold for 4 counts and exhale 2 counts is the way, ie. in for 3 seconds, hold for 12 seconds, exhale for 6 seconds.

[@Versole]

Right nostril - heat body up, increase heart rate, blood flood, activate left side of the brain Left nostril - calm the body down, activate right side of the brain, heart rate and blood preassure will go down

[@suleymanklc9660]

Lütfen videoları türkçe altyazılı yapın

[@armandogonzalez4671]

It´s possible to determine what kind of breathe tecniques Process use in the anime Demon Slayer, in order to get better performance in the real life ?

[@ladykate2602]

🤣🤣🤣

[@josegreen345]

I'd like a copy of that book please 🙏

[@444NRG]

Actually Win Hoff method is all Patanjali's work so it's part of yoga

[@nanikadrichu7950]

My aha moment is Humming

[@lasleyArt]

I find myself mouth breathing instead of nose breathing through the day due to my nose being stuffed up (even after blowing nose). Do you have any thoughts on how to relieve this problem.

[@mary2al]

I suggest reading “shut your mouth “ by Patrick McKeown. He has a video interview like this with Nestor on KZbin. He tells several ways in the little book how to clear your nose.

[@joanmurphy2166]

@@mary2al it works! And quickly.

[@breatheandmeditatemindfull2947]

Yes, it’s what I teach.

[@susancarlautumndobyns3637]

@@mary2al 😉🧠💡 I forgot I started with that book, and the wim Hof method helped, and dealing with emotions that are causing your nose to be runny because I wasn't allowing myself to cry. All that mixed with the ice bath and reading breath and breathe I've been able to breathe through my nose for 2 months and trust me I understand the stuffy nose life I have gone through who knows how many boxes of tissues in the past 10 years and I'm fixed I'm cured 💡💡💡

[@AbhinaVindhya]

Exllentto much THANKS I APPRECIATE TO MUCH GOD SAVE LIFE

[@darrencelosse18]

Should i do wim hof method with my nose now or mouth

[@elzbietabrzezinska4604]

he does it throught the mouth, i find it easier to do it with mouth with the pace he teaches more oxygen in shorter time, theres a 10 minute video for beginners if you type in wim hoff breath beginner.

[@mammoh]

But how do I stop suffocating after taking literally a first breath with my nose?

[@suzetenagasse2733]

In portuguese or spanish please!🇧🇷

[@jawshua100]

First time. I heard about breathing. Arent we breath everyday?

[@samiddhapande8414]

Can body fat gets burnt through nasal breathing??

[@LivingSwedish]

*Pause, breathe. Repair the universe, then proceed.*

[@ThaHighest]

That’s where a lot of problems come from... from people who think they must repair the universe. Do less and fix yourself instead of the outside world

[@mary2al]

@@ThaHighest And by this statement you are trying to repair the universe, as am I by my statement here. As Bob Dylan said; “in soldier’s stance I aim my hand at the mongrel dogs who teach. Fearing not that I become my enemy in the instant that I preach. “

[@solomonsalsberg5961]

Repairing yourself is repairing the universe, we are all connected. Thinking big first an then shrink it down to you gives us a great outlook on how small we are and all the possibilities of smaller and larger then us, feel the process as one entity to make peace everywhere. Or not..... Help a struggling person anonymously too ...

[@jasellelucas]

N m

[@regisbritto2607]

❤❤❤Hor mor deo! GOD bless Sweden & the people of Sweden! Blessings & SHALOM!😊😊😊 PROFOUND!

[@patricia19551]

When I exhale througt my nose also.

[@Lyf-3276]

What happens when you start these breathing methods and you become really hungry for air and can’t stop yawning @jim kwik @james Nestor

[@mahdinaimi6413]

What James Nestor says in minute 10, about breathing 30 times rapidly and getting deoxygenated, this is pretty much the basis of Wim Hof's breathing method. Can I conclude from James Nestor's sayings that this method (rapidly breathing, especially it being through the mouth(!)) is not good at all?