Breathing Upgrade: Get It Right & Catch Some Serious Air | Patrick McKeown & James Nestor on The Human Upgrade with Dave Asprey

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Key Takeaways

  • “Air is as important as food” – Dave Asprey
  • When your mouth breathes, your lungs act as an external organ
    • Everything in your environment (pollution, pollen, etc.) can enter your lungs
    • Your nose performs as a natural filter for the air you breathe
  • We need to breathe in line with our metabolic needs, which is almost always less and slower than you would think
    • The tingling sensation you get from heavy fast breathing is from a decrease in circulation, not an increase in oxygen
  • We take 20,000 to 25,000 breaths per day – if you’re breathing inefficiently, it’s going to catch up with you
    • Always breathe through your nose and breathe less air
    • Exercise: Try multiple times a day to only take 6 breaths per minute (5-second inhale, 5-second exhale). This will help improve your functional breathing patterns.
    • Take the BOLT test: Learn more below

Intro

  • Breath by James Nestor (@mrjamesnestor) “is one of the top 5 books of the year that you want to read if you’re into biohacking, living longer, performing better, and just feeling good”
  • The Breathing Cure by Patrick McKeown (@oxygenadvantage) “is an encyclopedia” on everything you need to know on how to develop new breathing habits for a healthier, happier, and longer life
  • In this compilation of segments between James Nestor & Patrick McKeown, you’ll get an introduction to the how and the why behind proper breathing
  • Host: Dave Asprey (@daveasprey)

Don’t Be a Mouthbreather

  • “If you wake up with a dry mouth, you’re not waking up feeling refreshed” – Patrick McKeown
    • Mouth breathing increases your risk of raspatory infections, snoring, sleep apnea, and more
  • When your mouth breathes, your lungs act as an external organ
    • Everything in your environment (pollution, pollen, etc.) can enter your lungs
    • Your nose acts as natural filter for the air you breathe
  • Mouth breathing also only utilizes the upper part of your chest which is much less efficient
    • Mouth breathing results in more breaths to get less oxygen. Breathing through your nose is about 20% more efficient.
    • Mouth breathing has a negative downstream effect on your ability to think, focus, and exercise

Tips for Breathing

  • Always breathe through your nose and breathe less air—here are some of Patrick McKeown’s experiments:
    • Started breathing less air = higher temperatures in his hands
    • Taped his mouth at night and utilized Breathe Right strips = best night sleep of his life
    • LSD acronym = light, slow, and deep breathing
  • We take 20,000 to 25,000 breaths per day – if you’re breathing inefficiently, it’s going to catch up with you
    • Exercise: Try multiple times a day to only take 6 breaths per minute (5 second inhale, 5 second exhale). This will help improve your functional breathing patterns.
  • We need to breathe in line with our metabolic needs, which is almost always less and slower than you would think
    • The tingling sensation you get from heavy fast breathing is from a decrease in circulation, not an increase in oxygen
  • BOLT Test: Take a breath in and out through your nose, then pinch your nose and time how long it takes to feel a definite desire to breathe or feel the first involuntary movement of your breathing muscles
    • If you’re above 25 seconds, there’s an 89% chance that dysfunctional breathing is not present
    • Many people with anxiety and panic disorder struggle to get 10 seconds. Their breathing is always in fight or flight, which only feeds their condition.
  • “Mindfulness does not work for the very group of people that need it the most” – Patrick McKeown
    • If you have lousy sleep patterns and dysfunctional breathing, you can’t access the benefits of mindfulness

The History and Evolution of Breath

  • Mastering your breath can allow you to hold your breath for minutes at a time, heat your body when it’s cold, and allow you to heal when you’re sick—this is well documented in the history of longevity and medicine
  • Many issues with our breath are not psychological, they are anatomical—and they’ve developed over the last few hundred years
    • Evolution means change, not necessarily progress
  • Example: Our mouths have grown smaller over time which has inherently led to crooked teeth—this never used to be a natural human trait
The Human Upgrade : , , , , , ,
Notes By Drew Waterstreet

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