3 breathing exercises for better health with James Nestor

3 breathing exercises for better health with James Nestor | BBC Maestro

Рет қаралды 97,398

3 ай бұрын

Try these 3 deep breathing exercises to improve your focus, calm a busy brain or help wind down after a long day, with breathwork expert James Nestor.
This video is solely about breathing exercises and should not be seen as medical treatment for specific medical conditions. If you feel like you need medical advice, consult a doctor.
Timestamps:
00:07 - Slowing down your breath
1:55 - Coherent breathing technique
6:36 - Ujjayi breathing
8:38 - 4-7-8 breathing
Find out more:
Learn more from James in his BBC Maestro course, where he explores the impact of better breathwork on your sleep, concentration, and stress. bbcm.co/3T83phU
Useful links:
See all wellness courses - bbcm.co/3xb0EEi

Пікірлер: 87

@surimenon7660 Ай бұрын

All borrowed from BHARAT 💪🇮🇳💪

@TheHulksMistress 3 ай бұрын

It is amazing how much of a difference just breathing deeply and thoughtfully makes. It’s just that unfortunately when we’re stressed and tired, it’s difficult to slow ourselves down and essentially put life on pause and breathe deeply. But it’s so worth it - genuinely life changing

@larryfroot 2 ай бұрын

I'm reading his book 'Breath' at the moment. Very well researched with Mr Nestor placing himself at the centre of many controlled experiments. Highly recommended.

@jeromealexander259 Ай бұрын

I am reading his book at the moment. While it is very interesting, it is incredibly easy to be sceptical about the way he presents the evidence - by this I mean he misses an ENORMOUS amount of contributing factors to various things. Stough was no doubt an innovator, but the Olympic team did prepare at altitude before the Mexico Olympics...and Nestor completely ignores that fact that the team trained at altitude. He also ignores modern lifestyles (activity basis) as well. It doesn't get a mention at all. It is as if he is trying to be sensationalist rather than factful.

@AnnelienNieman 2 ай бұрын

So happy that you changed the 4-7-8 to a 4-8-8 breathing! I've had the same issue with the 7, and have been doing the 4-8-8 for myself and clients for a while!

@xsjado295 Ай бұрын

@bbcmaestro Is there a way to get the wonderful piano play from the coherent breathing exercise as a stand alone piece?

@katiaverresen4123 Ай бұрын

I first heard of buteyko breathing in James Nestor’s book. Since then have learned it and it is absolutely life changing!

@meintsloothaak891 18 күн бұрын

Where did you learn it? I hyperventilate and want to slow my breathing down

@rotimi22 22 сағат бұрын

@@meintsloothaak891kzfaq.info/get/bejne/g9GjlrKIrp7Ffpc.htmlsi=XvhZL44f-Kvjn1OS

@danferguson519 Ай бұрын

“We started jamming to find some music for the 4-7-8 breathing, and it sounded like prog rock. Nobody wants that.”

@tygerstar35 11 күн бұрын

Or Stravinsky 😊😅

@MegInBritain 3 күн бұрын

@@tygerstar35 or Dave Brubeck?😉

@markothwriter Ай бұрын

There's a lot of value in the exhale, and value in holding the breath. High CO2 pulls the oxygen out of the bloodstream and into the cells.

@suescape 4 күн бұрын

This is wonderful - I'm a Kundalini and Hatha Yoga Teacher and love doing very advanced breathing exercises as I'm also a singer with good lung capacity but these exercises would be good for most of my students who seem to just go into some kind of frozen place when we attempt to just sit and focus on the breath. Love the way you explained the first one - and how people can just simplify to start with and make it shorter.

@dotskelly6297 Ай бұрын

Thank you 🙏🏼 that was great!

@brendamanchester6969 Ай бұрын

Love this thank you 🙏💗

@grahamcotter5255 29 күн бұрын

Great video thanks!

@juliettegrossman3065 3 ай бұрын

I love this guy!

@VeveganJames-rl2uf 29 күн бұрын

Amazing thank you

@anamarie8 Ай бұрын

very helpful thank you

@emsmac80 2 ай бұрын

Last practice was intense for me, love x

@iacopogavarini3027 26 күн бұрын

Grazie mille è stato utilissimo ❤

@sherrydantonio4080 Ай бұрын

Docotor James, I think you are great, to give us this wonderful oportunity, that I must send to everybody. Mi reverencia para usted.

@barbfaison1333 Ай бұрын

Thank you for this. I read James Nestor’s book, Breath, and it has had a powerful effect on me. I shared the book with my 40 yr old daughter. Same. We mouth tape for sleep (no more snoring) and have changed how we breathe during exercise and yoga. (Nasal breathing) 👍🏼So powerful.

@BBCMaestro Ай бұрын

Wonderful!

@deedee2218 6 күн бұрын

What specific tape has worked for you. I’ve tried one but it gave the skin around my lips allergy. No redness but an itchiness and loss of pigment of the lips. 😢

@slacktoryrecords4193 6 күн бұрын

@@deedee2218The “lips the same color as the rest of the face” look is very interesting and can be very attractive depending on the person.

@LilMagill 5 күн бұрын

Mouth taping (for nasal breathing) can be so helpful. I can recommend MyoTape - from Patrick McKeown (wonderful breathing resource, was profiled in Nestor’s book). It’s easy to purchase online, reasonably priced I think, pretty quick shipping to U.S. from Ireland. McKeown has some great breathing meditation audiotapes online as well.

@womakka 4 күн бұрын

Is there any way to get a 10-20min Version of the Piano? It adds sth very special and there is nothing comparable out there

@user-kh8cb5ik8h Ай бұрын

Thanks for demonstrating uja breath so well; it’s the best clarity on this since I have known it. Thanks for the exercises, breath is life. ❤❤❤❤❤🎉

@healthyspineyoga5079 Ай бұрын

I've been doing breathing exercises for 2 years now. I feel 10 years younger

@olavooliveiradacruz2579 22 күн бұрын

Foi muito bom!

@ceeell5772 2 ай бұрын

Both of these breathing patterns are too slow for me. But it’s been a good reminder to a more mindful breather though. Even though I know this stuff I don’t do it thoughtfully. I bought your book a few years ago and am now listening to it from my library. I’m so glad for the audio review and the book to reference. I mouth tape every single night or even for a nap. I read Close Your Mouth as well. Such valuable information. Thank you.

@TheAW76 11 күн бұрын

If they are too slow perhaps you are not breathing correctly

@suongthai7444 3 күн бұрын

❤❤❤🎉 Hi! I'm from Việt Nam

@BronwenKRoberts 2 ай бұрын

I want to hear the 4-7-8 prog rock jam.

@Sir_Marmalade 26 күн бұрын

Saaame! 👀

@gleaveinjapan Ай бұрын

I want prog rock, liked and subscribed, feeling so relaxed after the 4-7-8 breathing.

@eviebarton Ай бұрын

Ditto, I’ve doing and teaching the 4-7-8 breathing for years and prefer it.

@Sir_Marmalade 26 күн бұрын

Saaame!! Willing to collaborate 😂

@rosaleeadams1160 27 күн бұрын

I began using this and could not believe how I felt Ironically, I have multiple lung nodules, which have been diagnosed as ground glass.

@16Elless Ай бұрын

With Coherent Breathing I almost don’t feel ready to inhale after the exhale for 6, probably just need more practice. With the 4-8-8 I find the hold of 8 a bit of a challenge so tend to do 4-6-8 or 4-6-10 (which is 3 rounds per 60 seconds, same as 4-8-8) as I seem to be able to extend my out breath more easily. I don’t know if that has the same effect.

@krissifadwa Ай бұрын

The Four-8-Eight 👍

@js_guyman 20 күн бұрын

10:20 👈(4-8-8) Question: There's nothing bad for your body bio-chemically about holding your breath in, like in 4-8-8 breathing, right? I'm asking because in buteyko they always have you breathe out before holding the breath. So I'd assumed it was for some particular reason....but I find holding my breath in to feel nice and relaxing, just as I do holding it out.... Thanks

@taameemalmaliki696 2 ай бұрын

Is the exhale via mouth ?

@debmorrison2126 Ай бұрын

Nasal breathing for both inhale and exhale

@jojolouis Ай бұрын

Dr. Andrew Weil exhale through the mouth. See his youtube videos on it.

@swent45 Ай бұрын

And he adds a whoosh sound to the exhale with the tongue on the roof of the mouth next to the ridge of the back of the teeth.

@philipholding Ай бұрын

Good,good, good. But, a little caveat. Watch out for people with clinically somatic, health anxiety conditions. Also ptsd etc with trauma events associated with breathing.choking, sufficating,stragulation, etc etc. ( retired nhs psychotherapist).

@judixx Ай бұрын

I am curious. Would you think breathing exercise is an no-no for them? Or would you think it should be titrated or adjusted for this special patient population, according to your experience ?

@adrikmarkarian1423 9 күн бұрын

❤❤❤❤❤❤

@EmorettaRobinson Ай бұрын

Has anyone been doing the breathing exercises with different tongue posters?

@clarepover4978 27 күн бұрын

important explore

@taameemalmaliki696 2 ай бұрын

Is the 4 7 8 all via nose or exhale via mouth

@SJ-ci7vm 2 ай бұрын

I believe it's all through the nose. He is a big proponent of nasal breathing and his book, "Breath'" that I'm reading right now, discusses that in detail.

@jojolouis Ай бұрын

Dr. Andrew Weil recommend silent inhale through the mouth and making a sound on the exhale (tongue touching the upper palate) he's got several videos on youtube explaining it.

@jakobw135 Ай бұрын

What about the count and rhythm as follows: 4 IN and 6 OUT --> for a total of only six breaths per minute?

@ezek7 12 күн бұрын

Breathing in for 7 counts was tough, at moat i managed 4.

@kunverjihirani276 Ай бұрын

🙏👍😊

@BreathworkAcademy 4 күн бұрын

Come join me with some amazing breathwork meditations to help you improve the quality of your life.🙏🙏

@kimweidman9772 Ай бұрын

Explain to me how the 4-7-8 or 4-8-8 breathing is calming. I understand Weil promoted this in his book, but just because he said it doesn't make it so. My understanding of the breathing cycle says the 4-7-8 breath is energizing, not calming. You are activating the SNS for 4+7 and the PNS 8... that's energizing. So explain the physiology please.

@PhillipYewTree 19 күн бұрын

Slow breathing reduces the heart rate, which in turn calms the adrenal gland and reduces adrenaline flow. Reduced adrenaline allows the mind and body to relax. It calms the fight or flight action.

@kimweidman9772 17 күн бұрын

@@PhillipYewTree My understanding is that the inhale activates SNS and exhale PNS. This breathing technique activates the SNS for a count of 11 and the PNS for 8. That's activating/energizing, not calming.

@sixteenstringjack Ай бұрын

"It started to sound like prog-rock - nobody wants that" 😂

@Sir_Marmalade 26 күн бұрын

Low key kinda do 👀

@theglovefactory Ай бұрын

secretly Mark loves 7/8 prog rock

@blisswkc3344 2 ай бұрын

💯♾️☮️❤️💖🙏😇🌈

@TheGoodfella2012 3 күн бұрын

Ya'll need to write a cheque to India every time you do these exercises :D

@youngwang5546 Ай бұрын

I feel like my lung capacity only allows for 3-4 seconds of inhalation

@jojolouis Ай бұрын

Start like this, see where it takes you.

@danieljones1784 Ай бұрын

Same here. Only do it maybe 3 or 4 seconds

@TotalOneEighty Ай бұрын

It will improve over time. Stay the course and focus on your diaphragm

@healthyspineyoga5079 Ай бұрын

Your lung capacity will oncease over time

@tradingwithwill7214 Ай бұрын

prog rock ftw lol

@Sir_Marmalade 26 күн бұрын

riight? 😂

@dommccaffry3802 Ай бұрын

I thought stephen elliot is the coherent guy ???

@heatherdavis7303 Ай бұрын

Yes! Stephen Elliott is the founder of Coherent Breathing. Richard Brown and Patricia Gerbarg use Coherent Breathing and thanks to their work and James Nestor’s it has become more widely known in the mainstream,