Breath: The New Science of a Lost Art

by James Nestor

After several rounds of deep breaths to open my rib cage, Martin asked me to start counting from one to ten over and over with every exhale. “1, 2, 3, 4, 5, 6, 7, 8, 9, 10; 1, 2, 3, 4, 5, 6, 7, 8, 9, 10—then keep repeating it,” she said. At the end of the exhale, when I was so out of breath I couldn’t vocalize anymore, I was to keep counting, but to do so silently, letting my voice trail down into a “sub-whisper.”

For every ten pounds of fat lost in our bodies, eight and a half pounds of it comes out through the lungs; most of it is carbon dioxide mixed with a bit of water vapor. The rest is sweated or urinated out. This is a fact that most doctors, nutritionists, and other medical professionals have historically gotten wrong. The lungs are the weight-regulating system of the body.

The key to optimum breathing, and all the health, endurance, and longevity benefits that come with it, is to practice fewer inhales and exhales in a smaller volume. To breathe, but to breathe less.

Slower, longer exhales, of course, mean higher carbon dioxide levels. With that bonus carbon dioxide, we gain a higher aerobic endurance. This measurement of highest oxygen consumption, called VO2 max, is the best gauge of cardiorespiratory fitness. Training the body to breathe less actually increases VO2 max, which can not only boost athletic stamina but also help us live longer and healthier lives.