Dr Rangan Chatterjee

If You Breathe Like This, Don’t Ignore It- It’s Costing You Your Sleep, Brain & Health: James Nestor

This episode is brought to you by: AG1: Get FREE AG1 Flavour Sampler, AGZ Sampler, Vitamin D3+K2 and Welcome Kit with your first AG1 subscription (worth $87, US only) https://bit.ly/43FwxQl VIVOBAREFOOT: Get 15% off your first order https://links.drchatterjee.com/4nqvRI3 Listening to this conversation could help you sleep better, quit snoring, and wake refreshed. You’ll learn a simple trick to stop anxiety in its tracks, and find out how to keep asthma and high blood pressure in check. And the secret to all these health gains? It really is a breath of fresh air… I’m talking to James Nestor, a science journalist and the author of international bestseller Breath: The New Science of a Lost Art. James spent a decade investigating why so many of us breathe badly and what happens when we get it right. And he’s here today to pass on some ancient wisdom, through the lens of modern science. We all know the feeling of shallow, rapid breathing that sets in when you’re anxious or stressed. And you don’t have to be a breathwork guru to recognise the power of a slow inhalation and exhalation to make you feel… ahh… grounded and calm. James’s message is that better breathing really is that simple. It’s about tuning in to how well you’re using your lungs, your diaphragm – and your nose. In this episode, we get into why something as simple as switching from mouth breathing to nasal breathing could transform your health. We talk about a fascinating piece of research showing that lung size could be the single biggest predictor of how long you live. James shares the evidence that many chronic and unexpected health conditions can be improved and even reversed through better breathing – something doctors aren’t taught and don’t tell you. And he measures the CO2 levels in my studio, which leads to a conversation about indoor air quality that I was not expecting. It might change the way you think about your home, your office, your airline choice and your next hotel room. Perhaps the most exciting thing about this conversation is how simple and accessible everything we discuss is. The foundations of healthy breathing don’t cost a thing. You don’t need a gadget, a retreat, or a prescription. You just need to unlearn some key habits and start making small changes – for big results. #feelbetterlivemore Connect with James: Website https://www.mrjamesnestor.com/ https://www.instagram.com/mrjamesnestor/ https://www.facebook.com/mrjamesnestor James’s book: Breath: The New Science of a Lost Art UK https://amzn.to/4tctHik US https://amzn.to/4uZC5Ub #feelbetterlivemore #feelbetterlivemorepodcast ------- Order MAKE CHANGE THAT LASTS. US & Canada version https://amzn.to/3RyO3SL, UK version https://amzn.to/3Kt5rUK ----- Follow Dr Chatterjee at: Website: https://drchatterjee.com/ Facebook: https://www.facebook.com/drchatterjee Twitter: https://twitter.com/drchatterjeeuk Instagram: https://www.instagram.com/drchatterjee/ Newsletter: https://drchatterjee.com/subscription DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

RCDr. Rangan ChatterjeehostJNJames Nestorguest

Apr 1, 2026·2h 15m·Watch on YouTube ↗

📖 CHAPTERS

1. 1

   Why breathing quality matters (even for skeptics)

   Rangan opens by voicing a common skepticism: if we’re alive, why should breath technique matter? James Nestor explains that breathing changes are uniquely convincing because their effects can be felt within seconds and measured in real time with basic biometrics.

2. 2

   Modern medicine treats ‘can you breathe?’ not ‘how do you breathe?’

   Nestor contrasts acute-care medicine with the creation of health. He argues that pulmonology and sleep medicine often intervene only when problems are severe, while everyday dysfunctional breathing habits quietly contribute to chronic issues.

3. 3

   Asthma, breath retraining, and the ‘do the work’ reality

   The conversation turns to asthma as an example of a condition framed as chronic and irreversible. Nestor argues many cases are worsened by mouth breathing and over-breathing—and that symptoms can improve significantly with breath retraining, though only if people consistently apply it.

4. 4

   Breathing as a stress amplifier (and why change feels hard)

   Rangan proposes that dysfunctional breathing may lock people into sympathetic overdrive, making lifestyle change feel harder than it ‘should.’ Nestor agrees: modern chronic disease patterns intertwine with chronic stress, and breath is a direct lever to interrupt the loop.

5. 5

   Foundations first: becoming an obligate nasal breather

   Nestor calls nasal breathing the single most important foundational change. He shares prevalence estimates (especially at night) and frames nasal breathing as a core health behavior with broad physiological benefits.

6. 6

   How to tell if you’re mouth breathing (and quick screening tools)

   They discuss practical ways to assess breathing route and nighttime snoring. Nestor recommends simple self-tests, nasal strips for structural narrowing, and snore-recording apps to establish a baseline before experimenting with interventions.

7. 7

   Mouth taping: how to start safely, who should be cautious, and why it can work

   Mouth taping is discussed as a low-cost method to encourage nasal breathing at night, but Nestor emphasizes individual differences and starting slowly. They cover safety concerns, when to avoid it, and why it can dramatically change energy and sleep for some people.

8. 8

   Ad break: AG1 sponsorship

   A sponsored segment promoting AG1’s updated formulation, including more magnesium and expanded probiotic strains. Rangan frames it as a simple daily health habit and shares a limited-time offer.

9. 9

   Breathing for blood pressure: slow nasal breathing + humming challenge

   They connect breathing’s broad effects to stress physiology and offer a concrete experiment for people with hypertension. Nestor suggests slow breathing with humming to increase nitric oxide and potentially lower blood pressure quickly (with the caveat that long-term change requires habit change).

10. 10

    “My nose is blocked”: structural vs inflammatory causes (and how to troubleshoot)

    Nestor explains why there’s no single answer to nasal blockage: some cases are structural and need ENT assessment, but many are functional and improve when nasal breathing is restored. They discuss inflammation triggers, allergies, and elimination approaches (like trialing dairy removal).

11. 11

    Soft, quiet breathing and the role of exhalation (Carl Stough’s work)

    Nestor and Rangan explore why many people underuse the diaphragm and how full exhalation restores full inhalation. Nestor recounts Carl Stough’s rehabilitation work with emphysema patients and the athletic performance gains linked to exhale-focused training.

12. 12

    Breathwork + bodywork: fascia, posture, and scoliosis (beyond mainstream views)

    They discuss how chronic breathing patterns can reinforce physical restrictions and posture asymmetries, and how myofascial work can unlock ribcage expansion. Nestor shares ideas (via Andrew Weil and historical cases like Katharina Schroth) that breathing mechanics may influence scoliosis progression and, in some cases, improvement.

13. 13

    Ad break: Vivobarefoot sponsorship

    A sponsored segment arguing that modern shoes contribute to foot weakness and posture issues. Rangan endorses minimalist footwear and shares the discount and trial guarantee details.

14. 14

    Breath holds, CO2 tolerance, anxiety, and the psychology of the urge to breathe

    Rangan shares a transformative breath-hold training experience that improved calmness and stress resilience without hyperventilation. Nestor situates breath holds in ancient traditions, explains CO2 as the primary drive to breathe, and links CO2 tolerance training to improvements in anxiety, panic, and asthma symptoms in emerging research.

15. 15

    Indoor CO2 and ‘stale air’: a hidden driver of fatigue, headaches, and poor sleep

    Nestor introduces the updated book section on indoor air quality and CO2 accumulation in modern buildings. They explain why sealed windows and air recirculation raise CO2, how it affects cognition and physiology, and why opening windows and better ventilation can rapidly improve levels.

16. 16

    Travel survival kit: light hygiene, nasal care, and post-talking recovery

    They close by discussing practical travel habits that help Nestor stay well despite frequent flights and hotel stays. Strategies include managing light exposure, nasal sprays as prevention, mouth tape for sleep, and quick breathing resets after long speaking days.

17. 17

    Lung size, aging, and longevity + rapid-fire audience questions

    They discuss evidence linking lung function to lifespan and why movement, posture, and diaphragm use matter as we age. The episode wraps with rapid-fire questions on kids’ breathing habits, school education gaps, teen anxiety, an ‘ultimate’ daily practice, and Nestor’s go-to stress reset technique.