Introduction and Personal Context

• Josh Clark and Chuck Bryant discussing nose breathing benefits
• Chuck recently diagnosed with deviated septum, making nose breathing difficult
• Chuck plans to get deviated septum fixed after researching nose breathing
• Reference to 1980s code where people claimed "deviated septum" for cosmetic nose jobs

James Nester's Research and Basic Benefits

• James Nester: nose breathing researcher and author of "Breath: The New Science of a Lost Art" (published during pandemic)
• Core principle: nose breathing good, mouth breathing bad
• Lungs prefer moist, warm air which nose breathing provides
• Air passes through turbinates (bony structures) covered in mucosa tissue
• Mucosa warms and moistens air before reaching lungs
• Cilia (microscopic hairs) in nasal airway filter particles
  • Can catch smoke, dander, pollen, tiny mites
  • Particles thrown down gullet, swallowed, destroyed by stomach acid

Diaphragmatic Breathing and Oxygenation

• Nose breathing encourages diaphragmatic breathing
• Activates lower lung lobes vs. chest breathing
• Lower lobes have higher percentage of blood
• Results in better oxygenation throughout body
• Nose breathing releases nitric oxide (mechanism unclear)
• Nitric oxide acts as vasodilator
  • Opens blood vessels
  • Increases blood flow
  • Lowers blood pressure
  • Creates calmer, healthier state

Athletic Performance Studies

• Dr. John Duillard's 1990s studies comparing mouth vs. nose breathers during exercise
• Heart rate: no significant difference between breathing methods
• Breathing rate: dramatic difference
  • Mouth breathing: 48 breaths per minute
  • Nose breathing: 14 breaths per minute
• Perceived exertion at max capacity on stationary bike
  • Nose breathers: rated exertion level 4/10
  • Mouth breathers: rated exertion level 10/10
• Same fitness level athletes, only variable was breathing method

Nasal Strips Discussion

• Brief mention of nasal strips popular with athletes (especially football players)
• Strips no longer commonly used
• Josh's experience: worked too well, caused toothache, never used again

Personal Exercise Experience

• Josh attempted nose breathing during morning jog
• Deviated septum prevented successful nose breathing
• Mouth breathing leads to short, gulpy, shallow breaths during exertion
• Breathing becomes most difficult/suffering part of cardio exercise

Lung Capacity Training

• Lung capacity can be increased through training
• 29-30 year study in Journal Chest (2000) showed nose breathing increases lung capacity
• Larger lung capacity correlates with longer lifespan
• Hospital breathing trainers mentioned (plastic device with blue corrugated tube)
• Yumi purchased breathing trainers during pandemic for lung strengthening

Coherent Breathing Technique

• James Nester's recommended breathing pattern
• Inhale slowly for 5-6 seconds
• Exhale for 5-6 seconds
• Exhaling portion surprisingly difficult
• For anxiety: maintain 5-6 second inhale, extend exhale to 8-9 seconds

Life Extension Philosophy

• Fundamental practices (stretching, breathing) may be more impactful than exercise alone
• Starting these practices young can extend healthy years
• Never too late to begin implementing these techniques