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Breath : the new science of a lost art
James Nestor • 2020
The book explores the "lost art and science of breathing," detailing how modern humans have significantly deteriorated their breathing capacity due to softened diets and lifestyle changes, leading to numerous chronic illnesses. Through personal experiments and historical research, the author demonstrates the profound benefits of proper nasal breathing, full exhalation, and controlled breath-holding techniques. It highlights how ancient practices, once dismissed, are now scientifically validated for improving health, mental balance, and longevity. The text advocates for conscious breath control, emphasizing that simple adjustments to how we breathe can dramatically reverse modern maladies and optimize physiological functions.
This text explores the science of habit formation, detailing the "habit loop"—cue, routine, and reward—and the crucial role of craving in automating behaviors. It introduces "keystone habits," demonstrating how one pivotal change can trigger widespread positive transformations in individuals and organizations. The Golden Rule of Habit Change emphasizes replacing old routines while retaining the cue and reward, with belief, often nurtured by community, being vital for lasting change, particularly under stress. Examples range from personal transformations and advertising successes to organizational shifts and social movements, illustrating how habits profoundly influence willpower, culture, consumer behavior, and collective action, ultimately questioning free will and accountability.
The book highlights a global sleep deprivation epidemic, with two-thirds of adults failing to get recommended sleep, leading to severe health consequences like increased risks of cancer, Alzheimer's, heart disease, and diabetes. It explains that sleep, regulated by circadian rhythm and sleep pressure, is crucial for brain functions such as learning, memory, and emotional regulation, and bodily restoration, including immune system strength and metabolic control. The text details the distinct benefits of NREM and REM sleep, the impact of modern factors like light, caffeine, and alcohol, and advocates for societal and individual reforms. It emphasizes that adequate sleep is not a luxury but a fundamental biological necessity for optimal physical and mental well-being and longevity.