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Highly recommend reading James Nestor's Breath [1]. There is an incredible body of breathing modalities from ancient to modern. James does an incredible job of presenting a non-biased journey through it with a dose of humility and a childlike sense of awe. I finally got my Wimhof practice on track after it.

[1] https://www.amazon.com/Breath-New-Science-Lost-Art/dp/073521...

On the subject of breathing in general I highly recommend James Nestor’s Breath

Breath: The New Science of a Lost Art https://www.amazon.com/dp/0735213615/ref=cm_sw_r_cp_api_glt_...

And numerous podcast interviews by James.

These had life changing takeaways for me. Main one being - running with mouth closed, with exhales much longer than inhales.

Apparently yes, nasal breathing is hugely beneficial. This book was a life changer for me — James Nestor’s Breath:

Breath: The New Science of a Lost Art: Nestor, James: 9780735213616: Amazon.com: Books Breath: The New Science of a Lost Art: Nestor, James: 9780735213616: Amazon.com: Books https://www.amazon.com/dp/0735213615

Yes, yes, we all know Pranayama and other ancient sciences already “covered” it, but at least for me, I was totally unaware of the importance and wide ranging benefits of nasal breathing, until I read this book.

For me the key take away was: when running, follow 2 simple rules: always breath through your nose, And make your out breath last (much) longer than your in breaths. I started with 2 steps for out, 3 for in, then 2/5, And now i can do 2/7. I use the nasal breathing rule as a guideline to know when I’m running too fast - if you can’t just breath through your nose then you’re running too fast. Over a few weeks of running 3 times/week I was able to increase my distance from 2 to 5 miles.

For those interested in going deeper into the incredible world of breathing techniques I recommend "Breath: The New Science of a Lost Art" [0]. Part personal account, part research summary, the book covers a lot of the world's ancient breathing traditions (including Wim Hof and his antecedents), as well as what modern science has to say about them.

As with many other aspects of holistic health, it's incredible how Western medicine has ignored verifiable scientific evidence about the wide range of health benefits one can derive from these breathing techniques.

A smattering of advice from the book:

* Breathe through your nose, NOT your mouth (except when talking).

* Breathe slowly, softly, not (necessarily) deeply. Optimal breath rate is roughly 5.5s inhale, 5.5s exhale, 5.5 breaths per minute, 5.5 L of air inhaled.

* * Many people tend to over-breathe, which has a number of detriments, including stimulating anxiety.

* As with most aspects of health, the body does best with most-of-the-time low stress (see above "Breath slowly") punctuated by short intense intervals of high stress. Wim Hof breathing is the high stress workout that exercises your breathing system and builds breath flexibility.

* Chew tough stuff, exercise your jaw. This can help build wider mouths (new bone growth!) and open up your airways.

[0] https://www.amazon.com/Breath-New-Science-Lost-Art/dp/073521...

⬐ amelius

> exercise your jaw. This can help build wider mouths

I have bruxism. My doctor told me specifically to not chew excessively.

Also, despite the bruxism over a period of >20 years, I don't have a wide mouth :(

⬐ gHosts

Compared to what?

Do you have an evil twin that doesn't have bruxism?

⬐ httpsterio

Chewing hard stuff will make your jaw muscles stronger, but the reason you most likely have bruxism is due to a habit of chewing and its an automated reflex. Do you chew gum?

⬐ amelius

I rarely chew gum, and my doctor said I should avoid it.

⬐ isleyaardvark

The top review has me concerned, it claims the book says plants exchange oxygen for carbon dioxide and that deoxygenated blood appears blue, both of which are incorrect. Does the book really say that?

⬐ Fnoord

> Chew tough stuff, exercise your jaw.

One of the primary reasons I like to eat meat (am nearly vegetarian and happy that way) or chew gum its good for your brains -- other than respectively B12 and fresh breath.

⬐ DoingIsLearning

> exercise your jaw. This can help build wider mouths (new bone growth!) and open up your airways.

Do you have a citation for that? Jaw bone pretty much stops growing in your late teens.

Increasing bone density is not the same as actual bone growth. By that rational doing deadlifts would stimulate your leg bones to continue grow which is obviously untrue.

⬐ pge

If I understand correctly from the various articles on this topic, there is a theory (with some evidence) that the lack of difficult chewing in childhood while the jaw is developing, leads to smaller mouths and tooth or breathing issues. Nestor's book does not make the claim that chewing tough foods as an adult makes a difference. What he does refer to extensively is a doctor that has an expander device to enlarge the jaw (which does work in adulthood).

⬐ elbows

He actually does make this claim very specifically. In his conclusions chapter, one of the main headings is "Chew", where he states: "the bones in the human face don't stop growing in our 20s, unlike other bones in the body." And then goes on to recommend eating "foods that require an hour or two a day of hard chewing".

I seem to recall that earlier in the book he describes some research that documented this effect, but I don't have a reference.

⬐ loco5niner

Sounds like a good way to get TMJ. Probably a good thing to run past your dentist first.

⬐ loceng

Lookup the term "mewing" - apparently jaw changes after age 25 are difficult but apparently not impossible.

I'd recommend watching this interview between John Mew (orthodontist) and Bret Weinstein too: https://youtu.be/JYpPu-NrYSI

⬐ criddell

I wonder if that could help with tinnitus?

⬐ amelius

I remember seeing this but I still don't know if it's a hoax or not.

⬐ anonyxyz

The source is the book. He talks about it at depth and the scientists he worked with to come to that conclusion.

⬐ JackMorgan

I suspect it does actually cause your leg bones to adapt, however not by getting longer. Just how often are powerlifter's skeletons examined for adaptations? See the research into the arm bones of British archers who pulled a +100lb bow. https://www.forbes.com/sites/kristinakillgrove/2015/09/30/br...

⬐ DoingIsLearning

Agreed, your bone tissue effectively has mini piezoelectric sensors, the more mechanical pressure you apply on them the more you signal for tissue 'reinforcement', this leads to an increased _density_ (not growth) of the bone tissue in that region.

Bone _growth_ during childhood and early adulthood is mostly hormone regulated AFAIK.

There is nothing that I know that supports that earlier claim that chewing hard things makes your jaw bone 'grow'.

⬐ gHosts

Dunno whether it does, but if it does, I bet South Africa Biltong chewers must have strong masculine square jaws fit to bite off any competition then.'

Hmmmm. Biltong.

I'm drooling.