5 Transformative Truths from “Breathe” by James Nestor

How a forgotten function—breathing—is changing the way I see healing, performance, and presence.

There are a handful of books that quietly pull the curtain back on something so foundational, so constant, we hardly notice it anymore. Breathe by James Nestor is one of them. As someone who’s spent years helping people reconnect with their bodies—through touch, fascia, hormones, and even the mysteries of sleep—this book stirred something in me. It reminded me that the most powerful healing tools aren’t always complicated or high-tech. Sometimes, they’re as simple as the air that enters our lungs. Here are the top 5 takeaways I believe everyone should hear:

1. We’re Breathing All Wrong.

And we’ve been doing it for a long time. Nestor dives into how modern life—processed food, soft diets, chronic stress, and poor posture—has narrowed our airways. Mouth breathing has become the norm for many, but it disrupts everything from sleep to blood pressure to facial development. The simple act of restoring nasal breathing can change your entire physiology.

Takeaway? Close your mouth. Breathe through your nose. It sounds small, but it’s foundational.

2. The Slower, the Better.

We’re a culture addicted to speed—and our breath reflects that. But the research is clear: breathing slowly (around 5.5 breaths per minute) can harmonize our systems—nervous, cardiovascular, even immune. It boosts heart rate variability, calms inflammation, and fosters resilience.

Try this: Inhale for 5.5 seconds. Exhale for 5.5 seconds. Repeat. Your body will remember something ancient and wise.

3. Carbon Dioxide Isn’t the Enemy.

We’ve been taught to fear CO2, but in reality, it’s a key player in oxygen delivery. When we over-breathe (which many of us do unconsciously), we expel too much carbon dioxide. That sounds good—more oxygen in, right? Wrong. Without enough CO2, oxygen can’t effectively release from hemoglobin into our tissues. It’s like having money in the bank but no access to spend it.

Lesson? Tolerating more CO2 through slower, controlled breathing improves endurance, clarity, and calm.

4. Your Face Tells the Story of Your Breath.

This one hit me deeply. Facial structure—our jaws, dental arches, nasal passages—is shaped by how we breathe and chew from early on. Modern diets of soft, processed foods have led to underdeveloped faces and restricted airways. The consequences? Crowded teeth, poor sleep, and chronic tension. It makes me think of all the infants I work with—how their latch, cranial tension, and breathing patterns are all intertwined. There’s so much healing to be done in simply giving the body what it needs to develop as it was designed to.

5. Breathing is a Skill—One You Can Relearn.

The most empowering truth? You can change your breath. And when you do, your body follows. Breathing isn’t passive. It’s active, alive, adaptable. Whether through techniques like Buteyko, Tummo, or simple nose-taping at night, there are ways to train your breath just like any other part of your body. Healing doesn’t always need to start with supplements, scans, or interventions. Sometimes, it begins with becoming curious about the next breath in… and the one that follows.