Just shut your mouth!
- Anthony Sandford
- Mar 20
- 7 min read
Have I got your attention with this title? I hope so. I’m not trying to be intentionally rude, but I have learned that to breathe efficiently, we (humans) have to shut our mouth, most of the time. More on that soon.
Over the Christmas holidays, I read Breath (James Nestor) and it has truly been transformational. I also want to tell you that I survived the regular holiday jibes from whānau members: “He’s reading his breathing book, again.” My retort, after laughing and giggles had subsided, “Yes, I am reading it and enjoying it too!” I followed with, “I’m going to write another blog about it!” I would then glide off to a quiet corner in the house and immerse myself in the fascinating science of breathing. I am inspired by this topic and want to share some of this fascinating science with you.
Breath explores the history of the various breathing techniques in different world cultures (e.g. Tibetan Buddhists), and highlights what we haven’t got right with our own breathing, especially in western societies. The science of breathing is regularly integrated throughout the book, outlining what is necessary and important for everyone to consider. It also explores the different types of breathing techniques that are promoted by breathworkers all over the world.
Breath has been a transformational journey for James Nestor (journalist). In fact, he devoted over ten years of his life to developing the content of the book via personal experimentation, research and interviews with world-renowned pulmonauts. He has subsequently released some excellent breathing videos that can benefit all of us. I have included one of his videos at the end of this blog. Nestor has argued that breathing is the missing pillar of health. I believe him. Breathwork is now gaining significant momentum in
western society. As he describes, it has become vogue, like how Yoga was back in the 1990’s.
Why is breathing so important? Well, to state the obvious, if we don’t breathe, we will die! Therefore, we all need to do it. It is an essential part of our physiology—a biochemical process. Breathing is also the gateway to our autonomic nervous system.
Nestor argues that it is the ‘how of breathing’ that most people are getting wrong. Firstly, too many of us breathe through our mouths. This is not helpful, unless you are involved in moderate or heavy exercise, which often requires mouth breathing (to feel comfortable) because of the energy released or exerted. Mouths are especially good for consuming food, drinking or talking, but not breathing. In any given day, we have the capacity to nasal breathe, but often do not. Evidence of this problem, is the prevalence of mouth breathing in children, which ranges from 11-56% (Lin et al., 2022).
To explore the physiological differences between mouth and nasal breathing, Nestor completed an interesting Stanford University experiment with pulmonaut, Andērs Olsson. As explained in Breath, they both plugged (blocked) their nose for ten consecutive days so that they could only breathe through their mouth. The results were astounding - blood pressure spiked and stress-related hormone (i.e. cortisol) greatly increased, when the nose was plugged. Sleep apnea was also evident. The opposite happened when for ten consecutive days they only performed nasal breathing. The key indicators of blood pressure and stress hormone (i.e. cortisol) reduced, as did sleep apnea. This experiment clearly indicated that over-excessive mouth breathing contributes to our physiological stress. The reason for this is that inhaling through the mouth decreases pressure and the soft tissues at the back of the mouth flex inward creating less space to breathe, releasing less oxygen.
Conversely, nasal breathing warms and moistens the air. Crucially, nasal breathing enables the release of Nitric Oxide (NO) which improves oxygen circulation by at least 20%, compared with mouth breathing. Improved oxygen circulation also helps improve lung capacity. Nasal breathing also helps filter out foreign particles.
Nestor also argues that too many people over-breathe with too many inhales and exhales. The advice that we often hear when we are stressed, “Just breathe” is actually not that helpful. Over-breathing or hyperventilation can make us feel dizzy or lightheaded-it is our body telling us that the rate of our breathing is too much.
As Nestor emphasises in Breath, breathing slow and less helps create a wave of calmness- less inhales and exhales per minute. Most people breathe 15-20 breaths per minute, even up to 30 breaths per minute, which is far too many! We can reduce the number of breaths per minute by integrating mindful breathing practices into our daily routines, such as Diaphragmatic Breathing, which helps improve muscle tone. There is such a thing as the ‘perfect breath’. (See visual, below). The rate of 6 breaths per minute has been proven to have beneficial effects on our Heart-Rate Variability (HRV) when compared with other anxiety-reducing breathing techniques such as 4-7-8 breathing (Marchant et al., 2025). This latter breathing technique involves 4 seconds breathing in, 7 seconds holding the breath and 8 seconds exhaling. Perusing the internet, there are a range of apps and videos that can guide people in becoming attuned and in rhythm to the ‘perfect breath’.
When we take shorter, quicker and shallow breaths (repeatedly), we can activate the sympathetic (or arousal) part of our nervous system which places us in an activated state where our heart rate and blood pressure increases and also impacts our digestive system. Activating the sympathetic part of the nervous system, especially when in a flight-fight state, is like going through a red light at the traffic lights, pressing hard on the accelerator. Conversely, when we inhale deeply and softly, with a long exhale-this slows our heart rate and blood pressure. By repeating this breathing pattern, we become calmer, accessing the parasympathetic (rest and digest) part of our nervous system, which is like calmly braking at a red light. These two important divisions of our nervous system are not simply dichotomous, but act in a blended state.
Evidence-based breathing techniques should be regularly practised and integrated by all school staff and ākonga, as a way to keep everyone regulated, calm and ready for learning - accessing the parasympathetic division of their nervous system. It makes sense that breathwork is integrated immediately after a designated school break, when arousal or activation is likely to occur with ākonga.
We are in a privileged position to influence school staff with this mahi. I recommend that you look to integrate the following breathing techniques (Physiological Sigh and Box Breathing) into your kete of tips and tricks as well. Both breathing techniques have been recommended by world-renowned American neuroscientists, Jack Feldman and Andrew Huberman. Each breathing technique has a strong evidence-base that promotes much needed rhythm and repetition for our nervous system which helps promote a calm state and increases the likelihood of our social engagement system being attuned with other people’s social engagement system. The Physiological Sigh in controlled experiments showed a greater improvement in mood (positive affect), reduced anxiety and reduced the respiratory rate for participants when compared with Box Breathing and Mindfulness Meditation (Balban et al., 2023).
Moreover, performing evidence-based breathing practices such as the Physiological Sigh is easily implemented with a class or group of ākonga and does not take much time when the technique is familiar: four-to-six cycles would be sufficient, taking no longer than 2-3 minutes to complete.
Ākonga and school staff can also learn, practice and use breathwork techniques independently that are familiar to them when they first start to notice activation of their nervous system or when they are in a calm state-to maintain such a state. It doesn’t always require a whole-class breathing lesson! Becoming confident in performing breathwork techniques will only occur when ākonga and kaiako have a safe, non-judgemental space to practice where mistakes are part of the process. Normalising breathwork and layering physiological benefits should also be the priority.
Reflecting on my own professional journey in this space, I used to be okay with kaiako saying to me: “Johnny is not into breathing techniques”. If he wasn’t into it, I would explore another strategy or tool. Based on what I now know about breathing-Johnny has to be into it!
One benefit of reading Breath is that I am now more mindful of my own breathing. When I am stressed, I am aware that my breathing rate increases and my neck and shoulder muscles tighten too much. I know that I also default to mouth-breathing when I am feeling stressed. Crucially, I am now aware of it and I can correct it in real-time.
My wero to you all is to become a burgeoning pulmonaut, yourself. You can start this journey by firstly exploring the resources below and trying them for yourself. Then look to influence others (who are prepared to listen), one resource at a time. I am now taking multiple deep, diaphragmatic breaths as I’m off to show my whānau this completed blog. Wish me luck!
References:
Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., ... & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1).
Brief structured respiration practices enhance mood and reduce physiological arousal
Lin, L., Zhao, T., Qin, D., Hua, F., & He, H. (2022). The impact of mouth breathing on dentofacial development: A concise review. Frontiers in public health, 10, 929165 The impact of mouth breathing on dentofacial development: A concise review
Marchant, J., Khazan, I., Cressman, M., & Steffen, P. (2025). Comparing the Effects of Square, 4–7-8, and 6 Breaths-per-Minute Breathing Conditions on Heart Rate Variability, CO2 Levels, and Mood. Applied Psychophysiology and Biofeedback, 1-16.
Comparing the Effects of Square, 4–7-8, and 6 Breaths-per-Minute Breathing Conditions on Heart Rate Variability, CO2 Levels, and Mood
Glossary:
Diaphragmatic Breathing:
This is a breathing technique that helps reduce stress and anxiety. It can help increase oxygen flow in the blood. It can also help release gas waste from your lungs. When performed correctly it can help reduce blood pressure and reduce heart-rate.
Heart-Rate Variability (HRV):
Effects of breathing on our stress levels can be measured via Heart-rate Variability (HRV). HRV is the amount of time between your heartbeats and will fluctuate, depending on what
you are doing. Slower heart rate occurs when you are feeling relaxed and will increase when you are feeling stressed or in danger (i.e. flight-fight response) or involved in physical activity.
Perfect Breath:
Slowing down our breathing requires mindful breathing practice. The so-called perfect breath is:
Inhale for 5.5 seconds, then exhale for 5.5 seconds
= 5.5 breaths a minute ( = 5.5 litres of air).
This breathing rate has been used in many base-line research experiments on breathing.
Pulmonauts:
People who explore breathwork techniques and the science of breathing.
Sleep Apnea:
Sleep apnea is a common condition that occurs when your breathing stops and restarts many times while you sleep. This can prevent your body from getting enough oxygen. It can be a serious condition. Those people who suffer from sleep apnea, often sleep with their mouth open. Medical sleep tape can be used to close the mouth and help breathe through the nose.
Social Engagement System:
The Social Engagement System is a system of autonomic physiological safety, according to Polyvagal Theory, developed by Stephen Porges. In this system, The Vagus Nerve, which is the longest cranial nerve in the body, supports bodily homeostasis or balance within our Autonomic Nervous System (ANS). The Vagus Nerve connects to vital systems in the body: digestive, circulatory and respiratory. (The Vagus Nerve can be regulated using cyclic and deep breathing techniques). In this social engagement system, our nervous system is regulated and calm: our heart rate slows, saliva and digestion are stimulated, facial muscles are activated, our middle ear shifts position where we are able to hear human voices. In this system, we are positively connected with other humans -we can heal, learn and create together.
Videos:
Hikitia te Hā Yoga Hikitia te Hā Tai Chi
Hikitia Te Ha with All Right? Hikitia te Hā Taiaha
Incorporating a Te Ao Māori lens is important with breathwork. Hikitia te Hā is a set of simple breathing exercises that were developed by Rawiri Hindle.
5 Ways to improve your breathing with James Nestor
An excellent video where Nestor outlines some key points: stop breathing through your mouth, use your nose, ways to increase your lung capacity, slowing down your breath and the benefits of holding your breath.
3 Keys to STOP Mouthbreathing FOREVER
Zac Cuddles is a physical therapist. Zac outlines some of the key considerations for effective nasal breathing: tongue posture, lip posture and quality of the nasal breath.
5 tips to fix poor breathing habits
Another excellent video by Neuroscientist Andrew Huberman. The video highlights key neuroscience messages that enable healthy breathing. Step-by-step, Huberman takes viewers through the Carbon Dioxide Tolerance Test. Integrated within this test, is the technique of Box Breathing. This test helps determine the health of one’s own breathing and the next steps required to ensure a healthy breathing rate. A must watch!
Neuroscientist: You Will NEVER Feel Stressed Again | Andrew Huberman (Physiological Sigh)
The Physiological Sigh appears to be the ‘gold standard’ in breathing and regulation techniques. This has been proven in research in neurobiology laboratories in the United States (e.g. Yale, UCLA). In quantitative measures, it outstrips other well-known effective techniques, such as Box or Square Breathing. You will be “blown-away” by the in-depth, but easy to understand neurobiology information by Dr. Andrew Huberman, Neuroscientist, that you can promote with kaiako and kaiawhina, in your role as RTLB. The advantage of this technique is that it is easy to perform in real-time and only takes about 1 minute to perform! It also helps us regulate. Another must watch!
Diaphragmatic Breathing Demonstration
The demonstration links the explanation to stress and the tendency for us to chest breathe when we are feeling stressed.
Box or Square Breathing Demonstration
This informative video highlights that the repetition of Box breathing has physiological benefits for the body: regulates breath, increases oxygen to the lungs and helps reduce blood pressure and lower heart-rate.
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