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Dr Rangan ChatterjeeWhy 70% Of People Are BREATHING WRONG & How To FIX IT For Better Health! | James Nestor
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Chapter summaries
Why breathing can change health quickly
James Nestor opens by arguing that even a few minutes of improved breathing can shift how efficiently the body works, and that the effects can compound over days and weeks. He frames breathing as a foundational part of healing and long-term health.
- •Improving breathing can change body efficiency within minutes
- •Short-term changes can build into longer-term health shifts
- •Breathing is presented as integral to healing and long-term wellbeing
How common mouth breathing is—especially at night
Dr. Rangan Chatterjee asks how many people in Western populations mouth-breathe and why that matters. James Nestor shares ranges from studies and emphasizes that sleeping with an open mouth is widespread.
- •Habitual mouth breathing estimates range from about 25% to 50% in studies
- •Kids mouth-breathe more than adults; females more than males (as described)
- •Around 60–70% of people are said to sleep with an open mouth
- •Nestor calls widespread open-mouth breathing “bad news across the board”
What mouth breathing does to the body (dry mouth, cavities, airway exposure, snoring risk)
James Nestor explains practical consequences of sleeping with an open mouth, starting with dehydration and oral health. He also describes how mouth breathing bypasses the nose’s defensive functions and can worsen snoring and sleep apnea susceptibility for some people.
- •Mouth breathing dehydrates more; Nestor cites about 40% more moisture loss
- •Mouth breathing changes oral pH and is linked to cavities; dentists have noted this for over a century
- •A dentist/sleep researcher (named by Nestor) believes mouth breathing is the number one cause of cavities, beyond sugar
- •Mouth breathing increases exposure to pollution, allergens, viruses, and pathogens
- •Nasal breathing at night can help with tissues at the back of the throat and may reduce snoring/sleep apnea in some cases
Mouth taping: family experience, what it is (and isn’t), and reported outcomes
Dr. Chatterjee shares a detailed story about how a small piece of tape at night changed his wife’s sleep and mornings. Nestor clarifies that taping is meant as training to keep the mouth closed rather than sealing it shut, and he shares reader reports about snoring, sleep apnea, and kids’ sleep improvements.
- •Dr. Chatterjee describes using a small “stamp-sized” tape and noticing less nighttime drinking and earlier, fresher wake-ups for his wife
- •Nestor says the point is training the mouth to stay shut, not “hermetically sealing” it
- •Nestor connects a closed mouth at night with nasal breathing, better protection for lungs, and lower heart rate being likely
- •Nestor reports thousands of messages: reduced snoring; some claiming improved sleep apnea with data; parents reporting better sleep for kids with ADHD/developmental issues
- •Nestor credits researchers and clinicians who studied nasal vs mouth breathing
A journalist’s approach: skepticism, interviews, and separating noise from evidence
Dr. Chatterjee asks why Nestor’s work resonated and how he approached breathwork as a skeptic. Nestor describes journalism as paid skepticism, explains how he interviewed hundreds of people across perspectives, and says he aims to call out BS while remaining open-minded and data-focused.
- •Nestor frames journalism as objective skepticism amid modern “noise”
- •He says he did 200–300 interviews for the book
- •He weighed both measured science and long-term clinical experience from breathing therapists
- •He emphasizes looking at what has been measured and what has worked
- •He describes balancing critical thinking with open-minded listening
Reader feedback beyond mouth taping: asthma, frustration, and why people never heard this earlier
Prompted about common reader feedback, Nestor highlights messages about asthma improving and frustration that it took a book to learn breathing could help. Dr. Chatterjee reflects that people feel angry when they learn simple practices might reduce symptoms and weren’t discussed in standard healthcare visits.
- •Nestor says readers report asthma can be significantly reduced or even reversed by taking control of breathing, citing many studies and Patrick McKeown’s work
- •He notes readers feel both gratitude and irritation that they learned this late
- •He points to internet “noise” and the need for objective synthesis
- •Dr. Chatterjee empathizes with anger, using examples like inhaler reduction and anxiety improvement through breathing practices
Integrating tools: acute care vs chronic problems, and combining “Eastern” and “Western” approaches
Nestor argues healthcare professionals often focus on acute, serious problems due to limited capacity, leaving milder chronic issues under-addressed until late stages. He and Dr. Chatterjee discuss integrating different approaches rather than choosing sides, including a quote attributed to Brian Mackenzie.
- •Nestor says acute emergencies require medical intervention, not breathing practices
- •He argues milder chronic issues are often neglected until they become serious
- •He shares a quote he attributes to Brian Mackenzie about Eastern vs Western medicine and frames it as complementary
- •He emphasizes integration and choosing the right tool at the right time
- •He says major institutions are moving toward this integration, though it can take decades
Breathing technique “camps”: slow nasal breathing vs hyperventilation—and why both can be right
Dr. Chatterjee raises confusion about advice to breathe less versus methods like Wim Hof that involve rapid breathing and breath holds. Nestor explains that different techniques serve different goals: a foundation of slow, light nasal breathing most of the time, plus occasional controlled “stress” breathing as targeted training.
- •Nestor contrasts Buteyko-style slow/light nasal breathing with Wim Hof-style over-breathing
- •He says both approaches can be right depending on desired outcomes
- •He describes slow, rhythmic nasal breathing as the default for efficiency and oxygen delivery for least effort
- •He frames intense methods as controlled stress, similar to interval training or going to the gym for a limited time
- •He says the purpose is concentrating stress into a controlled session to help the rest of the day feel calmer
Stress, inflammation, and breathing as a “pressure release valve”
Dr. Chatterjee asks Nestor to expand on helpful vs unhelpful stress. Nestor argues chronic low-grade stress is harmful, while periodic controlled stress can be beneficial, and he links breathing practices to learning what stress feels like and how to switch it off.
- •Nestor contrasts unrelieved daily stress (emails, deadlines) with controlled breathing-induced stress that has an outlet
- •He describes learning to recognize stress sensations and consciously turn them off
- •He calls periodic stress beneficial and chronic stress harmful
- •He links chronic low-grade stress to inflammation and modern chronic disease patterns
- •He frames breathing as a practical way to control stress responses
Immediate feedback: using monitors to see breathing change heart rate, blood pressure, and brain states
Nestor explains why breathing practice can be compelling: you can see changes quickly compared with diet changes that take longer to notice. He describes demonstrations using pulse oximeters and HRV monitors, and says brain activity patterns also shift with slow, rhythmic breathing.
- •Nestor says breathing changes can be felt and seen immediately
- •He describes using pulse oximeters and HRV monitors to show rapid physiological shifts
- •He reports seeing blood pressure drop quickly when moving from stress to controlled breathing
- •He says slow rhythmic breathing changes EEG patterns and brain activation
- •He invites skeptics to measure results themselves using monitors
Matching the method to the person: when hyperventilation may be wrong, and how to start gently
Dr. Chatterjee asks whether hyperventilation methods are poor choices in an already-stressed society. Nestor calls them an optional tool, emphasizes a universal foundation with minimal downside, and notes some people with panic/anxiety may struggle with intense practices and should start with shorter, comfortable cycles.
- •Nestor calls hyperventilation methods “another option” rather than a universal prescription
- •He describes a foundation of practices he believes can help everyone with no side effects
- •He says intense hyperventilation can be problematic for people with panic/anxiety
- •He recommends starting very slowly (e.g., 3 seconds in/3 seconds out) and extending gradually
- •He compares choosing intensity to exercise conditioning (not sending a sedentary person to run a marathon)
CO2 tolerance and breath-holding: links to panic, asthma, and anxiety (plus older research being rediscovered)
Dr. Chatterjee describes breath holds during walks as both training and an “early warning sign” for stress. Nestor explains that breath-holding appears across ancient traditions and modern science, shares work from a neuropsychologist studying CO2 and panic, and describes historical research where CO2 exposure mimicked breath-hold benefits.
- •Dr. Chatterjee explains his walking breath-hold practice and how stress affects his hold time
- •Nestor says breath holding has been central to breathing practices for thousands of years across cultures
- •He says studies show CO2 tolerance plays a major role in panic, asthma, and anxiety
- •He recounts meeting a neuropsychologist (named by Nestor) researching CO2 tolerance and panic, including observations that some patients can only hold for a few seconds
- •He describes earlier research at major universities on CO2 and mental health that was effective but later forgotten and is now regaining interest
Breathing for performance: long exhales, diaphragm training, and nasal breathing in endurance work
Dr. Chatterjee asks how athletes can use breath holding and nasal breathing to improve performance. Nestor tells the story of Carl Stough’s long-exhale training—from singers to emphysema patients to Olympic runners—and then both speakers discuss how nasal breathing can improve efficiency and recovery, while occasional mouth breathing may be useful at peak intensity.
- •Nestor explains Carl Stough’s focus on long exhale and expanding diaphragm range
- •He describes Stough retraining singers and then helping emphysema patients use remaining lung function better
- •He says Stough later trained US Olympic runners using the same breathing mechanics
- •Dr. Chatterjee distinguishes performance gains from recovery/sleep/heart-rate recovery benefits of nasal breathing
- •Nestor clarifies occasional mouth breathing can be appropriate during peak athletic output, but warns against habitual mouth breathing
Lost art, ancient roots, and modern skepticism: measuring old practices with new tools
Nestor explains how he traced breathing practices across ancient Hindu and Chinese texts, arguing that many modern discoveries are rediscoveries with different language. He and Dr. Chatterjee discuss humility in science, distrust created by past falsehoods, and Nestor urges skepticism paired with measurement rather than dismissal.
- •Nestor describes ancient yoga as primarily a technology of breathing, not movement-based practice
- •He recounts reading ancient texts and learning from a scholar he names, linking practices across cultures
- •Dr. Chatterjee notes similar cross-civilization themes and says it should increase confidence that ideas are real
- •Nestor cites historical warnings against mouth breathing and argues “new” is not automatically better
- •He says science should explore the unknown and use modern instruments to test claims
Modern causes of “bad breathing”: facial structure changes, processed lifestyles, and kids’ development
Dr. Chatterjee asks what went wrong from infancy to adulthood that made breathing practices necessary. Nestor points to modern environment factors, especially changes in facial skeletal structure tied to feeding and chewing patterns, and suggests early-life habits can influence breathing, teeth crowding, and sinus development.
- •Nestor argues health often improves as people move away from modern inputs (processed food, constant screens, etc.)
- •He says facial structure has changed due to less breastfeeding and less chewing stress in childhood
- •He links smaller mouths to crooked teeth and impacts on sinus cavities
- •He describes seeing ancient skulls without crooked teeth or signs of orthodontics as part of his research experience
- •He discusses baby-led weaning as a movement aimed at supporting natural facial development through breastfeeding and harder foods, while noting he’s not an expert
ADHD, sleep-disordered breathing, and why early intervention matters
Before turning to “untapped potential,” Nestor shares what he says he’s learned since the book’s release: many kids with ADHD also have sleep-disordered breathing, and improving breathing can help sleep and related challenges. He emphasizes that doing something wrong for a third of life (sleep) can have major downstream effects.
- •Nestor cites sleep researchers and pediatric specialists who link ADHD rates with sleep-disordered breathing
- •He says a large percentage of kids with ADHD also have sleep-disordered breathing
- •He describes breathing improvements during day and night as potentially transformative for these kids
- •He frames the finding as unsurprising given the cumulative impact of poor breathing during sleep
- •He references a doctor he names and notes ongoing work in this area
Extreme breath control and the “untapped potential” theme: Swami Rama and human capability
Dr. Chatterjee introduces the idea of a reservoir of untapped potential and asks about Swami Rama as an illustration of what might be possible through breath training. Nestor recounts research tests showing unusual control over brain states, heart rate, and localized blood flow/temperature, and then connects these feats to a broader view that such abilities are human, not “superhuman.”
- •Dr. Chatterjee frames breath as accessing a “body’s pharmacy” and untapped potential
- •Nestor recounts Swami Rama’s early training and later lab testing showing conscious control during deep-sleep brain states
- •He describes reports of rapid heart-rate changes and extremely high heart rates maintained for extended periods
- •He describes experiments where Swami Rama reportedly altered blood flow and temperature in parts of one hand
- •Nestor compares skepticism around Swami Rama and Wim Hof, arguing data and measurement matter and that many capacities may be trainable
Posture mechanics and breathing: ribcage mobility, diaphragmatic movement, and a simple self-test
Dr. Chatterjee raises the role of posture in breathing quality in a society with rounded backs and forward heads. Nestor explains how posture limits lung expansion, discusses biomechanics work he attributes to a breathing specialist he names, and describes a hand-placement test to feel lateral expansion rather than only belly movement.
- •Nestor explains that slumped posture restricts lung inflation and smooth airflow
- •He references biomechanics work by a breathing specialist he names
- •He contrasts “up-and-down” breathing with breathing “out and in” using ribcage expansion
- •He describes a hand placement test above the hip bones to feel lateral expansion (not just pushing the stomach out)
- •He links ribcage flexibility (and yoga stretching) to easier, more effective breathing
Lung capacity, lifespan, and how breathing can preserve (or improve) function over time
Dr. Chatterjee asks about lung capacity beyond fitness, including longevity. Nestor cites findings from long-running population research and other studies suggesting lung function strongly predicts lifespan, and argues that breathing, stretching, and exercise can slow or even reverse age-related declines in capacity.
- •Nestor says athletic benefit is like a bigger gas tank and quicker recovery
- •He references findings from a long-running heart-health study indicating lung size/function strongly predicts lifespan
- •He describes other studies with similar conclusions, including transplant-related observations
- •He says lung capacity typically declines after about age 30 and more sharply later in life
- •He argues healthy breathing, stretching, and exercise can preserve and even reverse declines in lung function
Breathing Plus: holotropic breathwork, what it claims, and why Nestor wants better research
Dr. Chatterjee asks about Nestor’s “breathing plus” category and specifically holotropic breathwork and Sudarshan Kriya. Nestor explains holotropic breathwork’s origins, describes the intense three-hour hyperventilation sessions, critiques inaccurate explanations he was given, and outlines plans for more rigorous research despite limited funding.
- •Nestor defines “breathing plus” as more time-intensive, effortful practices with potentially profound effects
- •He describes holotropic breathwork’s origins with a psychiatrist he names after LSD became illegal
- •He recounts the typical holotropic format: loud music and very fast breathing for about three hours
- •He disputes claims that it increases brain oxygenation, explaining hyperventilation reduces brain blood flow via vasoconstriction
- •He describes developing new studies with a major institution and notes funding constraints and the need to explore unknowns
Sudarshan Kriya: why it affected him, and what he says the evidence base looks like
Nestor explains Sudarshan Kriya as alternating cycles of stressing and calming the body through breathing and breath holds, similar in structure to other traditions. He shares a personal experience of intense sweating during practice, says it brought clarity and calm, and notes that learning it requires a paid workshop, while also claiming there are many independent studies at major institutions.
- •Nestor describes Sudarshan Kriya as repeated cycles of stress breathing, breath holding, and calmer breathing
- •He says it was the first practice that “blew” his mind and shares a dramatic sweating episode during a session
- •He says it offers clarity and calming effects for him
- •He notes it typically requires a weekend workshop and can’t simply be learned online (as he describes)
- •He says there are 100+ independent studies at top institutions examining outcomes like anxiety, asthma, autoimmune issues, and diabetes
Scaling breath education: kids, global classroom programs, and what Nestor wants to do next
Dr. Chatterjee asks about Nestor’s work educating children globally and what’s next for him. Nestor describes collaborating with a volunteer organization to deliver free health-focused video programs for youth, then discusses future plans including stepping back to recharge and developing video and book projects.
- •Nestor emphasizes kids are easier to help early and that many chronic conditions start with early-life patterns
- •He describes collaborating with a UK-based organization delivering free hour-long video programs to schools worldwide
- •He says volunteers contributed and notes no corporate branding on the materials
- •He talks about needing rest and a “reboot,” including disconnecting from phone/computer
- •He mentions developing a video program and a new book idea while returning to deep research work
Closing practice: a simple starting point for better breathing
In the final moments, Nestor offers a basic entry practice: slow nasal breathing with equal-length inhales and exhales for a short set of cycles, then checking how you feel. Dr. Chatterjee closes the episode by encouraging listeners to apply one takeaway.
- •Nestor suggests starting with nasal inhale for a count of 5–6 and exhale for the same count
- •He proposes doing 10–20 cycles and checking how you feel afterward
- •He frames simplicity as the point: one basic change can create a noticeable response
- •He says curiosity can lead people deeper into other practices if desired
- •Dr. Chatterjee ends by asking viewers to pick one thing to apply in their own lives
