Feel Better, Live More with Dr Rangan Chatterjee

How To Change The Way You Breathe For More Energy, Better Sleep, Improved Blood Pressure & A Longer Life with James Nestor #644

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Mar 31, 2026

James Nestor, science journalist and author of Breath, explores how nasal breathing could affect energy, sleep, snoring, anxiety, asthma, and blood pressure. He gets into mouth breathing, breath holds, diaphragm use, indoor CO2, travel habits, and why lung capacity may be linked to longevity.

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ANECDOTE

The Stanford Mouth Breathing Experiment Changed Sleep Fast

In Stanford's 20-day experiment, forced mouth breathing turned two non-snorers into heavy snorers and triggered sleep apnea.
After switching to nasal breathing with tape, all snoring and sleep apnea resolved by day two.

ADVICE

Train The Exhale To Restore The Diaphragm

Practice fuller exhalation because a better exhale creates room for a richer inhale and restores diaphragm movement.
James Nestor describes Carl Stough helping emphysema patients unlock diaphragms stuck on inhale without drugs.

INSIGHT

Breathing Patterns May Shape The Spine

Uneven breathing during development may help shape posture and even scoliosis by expanding one side more than the other.
James Nestor says Andrew Weil linked chronic asymmetric breathing with spinal change and possible restoration through better mechanics.

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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.

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Show notes https://drchatterjee.com/644

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.