Ugh, I wish this book had been better. It was right at the edge of annoying with placing himself at the heart of the story, gallivanting to Brazil to meet with a famous yoga dude who was hurrying to the airport to get back to his NYC yoga studio (read: Nestor wanted to write off a trip to Brazil instead of simply meeting this guy in New York) and dismissing the people he encountered in the lobby as “giggling in Portuguese”. While Nestor thankfully didn’t veer into bloviating misogyny his presence in the tale was a bit too pitch perfect, it’s like you’re watching a character have a flashback with wavy images as he perches on a doctor’s table and then takes you to a related part of his research.
Anyway, there didn’t seem to be much “new science” in his discovering this lost art. He’s simply pointing a spotlight on science that’s been around for a while, like the research that points out our mouths started shrinking from disuse after humans started eating softer foods 300 years ago (more processed, not as much chewing required). This collapse of the mouth cavity causes breathing issues and we’re all breathing wrong, all the time. Chewing gum for a few hours a day can build bones in the jaw (Falim Sugarless Mint).
Breathe through your nose. Right nostril breathing increases heat & blood pressure, left nostril breathing relaxes & shifts blood to the part of your brain that assists with creative thinking.
Wim Hof method/Tummo (inner fire): lie on back with pillow, relax chest/shoulders, legs. Deep breath thru nose into pit of stomach, let out quickly, breathe like this for 30 cycles. Inhale inflates stomach then chest, exhale out stomach then chest. After 30 breaths, exhale & leave 1/4 of air in lungs and hold for as long as possible, then big inhale and hold for another 15 seconds. Move this fresh breath around thee chest and to the shoulders, exhale & start heavy breathing again. Repeat 3 rounds and add cold exposure a few times a week. The flip-flop forces the body into stress then relaxation, making the body more adaptable.
Resonant/Coherent Breathing: sit up straight, relax stomach & shoulders, exhale; inhale 5.5 seconds, expanding belly; no pause then exhale for 5.5 seconds, bring belly in. Each breath is a circle. Repeat at least 10 times.
Sudarshan Kriya: om chants, breath restriction, paced breathing (4 sec inhale, 4 sec hold, 6 sec exhale, 2 sec hold), then 40 minutes of very heavy breathing.
4-7-8 breathing into deep relaxation: exhale through mouth, inhale thru nose for 4, hold for 7, exhale thru mouth for 8, inhale 4, hold 7, exhale 8, (4 cycles).