1 00:00:00,320 --> 00:00:06,720 Speaker 1: Hi, and welcome to the Short Stuff. I'm Josh Clark. 2 00:00:06,760 --> 00:00:10,760 Speaker 1: There's Charles W. Chuck Bryant this short stuff, so let's 3 00:00:10,760 --> 00:00:15,320 Speaker 1: short it up. Yeah, this is about breathing, about the 4 00:00:15,320 --> 00:00:18,200 Speaker 1: benefits of nose breathing. But it could be the shortest 5 00:00:18,239 --> 00:00:21,320 Speaker 1: short stuff ever ever if we just said the biggest 6 00:00:21,320 --> 00:00:23,520 Speaker 1: benefit of nose breathing is that you're not a mouth breather. 7 00:00:24,200 --> 00:00:28,280 Speaker 1: Yeah for real, I've never remember I I do mouth 8 00:00:28,320 --> 00:00:31,280 Speaker 1: breathe if I'm not paying attention to it. Sometimes it's 9 00:00:31,280 --> 00:00:33,560 Speaker 1: all right, I'm just gonna say it. I do try 10 00:00:33,600 --> 00:00:36,000 Speaker 1: to nose breathe. But I was recently diagnosed with a 11 00:00:36,040 --> 00:00:40,360 Speaker 1: deviated septum and it makes sense to me. Like, I'm like, yeah, 12 00:00:40,400 --> 00:00:42,959 Speaker 1: it's hard for me to breathe through my nose. Interesting. 13 00:00:43,000 --> 00:00:46,040 Speaker 1: And then after researching nose breathing, which by the way, 14 00:00:46,080 --> 00:00:49,000 Speaker 1: I think you got this original article from House to Works, right, 15 00:00:49,200 --> 00:00:52,320 Speaker 1: that's right, Um, I'm like, I'm going to get my 16 00:00:52,400 --> 00:00:55,080 Speaker 1: deviated septum fixed. I want to be able to breathe 17 00:00:55,080 --> 00:00:58,920 Speaker 1: through my nose properly. Now is that code for nose jobs? Still? 18 00:00:59,640 --> 00:01:01,960 Speaker 1: I don't think so. I'm fine with my nose. I mean, 19 00:01:01,960 --> 00:01:06,640 Speaker 1: it's a big old thirties comic strip gangster like hook nose. 20 00:01:06,959 --> 00:01:12,000 Speaker 1: But I like it. You know, it is not to 21 00:01:12,000 --> 00:01:16,119 Speaker 1: say other noses are irregular. I love wacky shape noses. Well, 22 00:01:16,160 --> 00:01:19,039 Speaker 1: then you gotta love my nose because it's a it's 23 00:01:19,040 --> 00:01:21,240 Speaker 1: a honker. I never thought it was much of a honker, 24 00:01:21,280 --> 00:01:22,959 Speaker 1: but that it sort of used to be. Code is 25 00:01:23,000 --> 00:01:26,360 Speaker 1: like someone would come back to to class from spring 26 00:01:26,400 --> 00:01:28,080 Speaker 1: break with like a brand new nose. They're like, I 27 00:01:28,120 --> 00:01:30,360 Speaker 1: had a deviated septem. I know what you're talking about. 28 00:01:30,520 --> 00:01:33,080 Speaker 1: That is super eighties. They would be wearing like chunky 29 00:01:33,160 --> 00:01:35,640 Speaker 1: socks and have like their sweater tied together over their 30 00:01:35,640 --> 00:01:40,160 Speaker 1: shoulders and eating like a little cup of yogurt. Uh So, 31 00:01:40,200 --> 00:01:43,080 Speaker 1: what's the big deal? Why should you breathe through your nose? Well, 32 00:01:43,160 --> 00:01:46,560 Speaker 1: there's a guy named James Nestor. He is a nose 33 00:01:46,600 --> 00:01:49,800 Speaker 1: breathing researcher who is also an author on nose breathing. 34 00:01:49,920 --> 00:01:52,880 Speaker 1: He wrote Breath the New Science of a Lost Art 35 00:01:53,360 --> 00:01:55,560 Speaker 1: came out a couple of years ago during the pandemic, 36 00:01:56,280 --> 00:01:59,720 Speaker 1: And um, he isn't it nice, Chuck to be able 37 00:01:59,760 --> 00:02:03,440 Speaker 1: to say things like that in past tense? I just 38 00:02:03,480 --> 00:02:06,600 Speaker 1: said that in past tense, as if the pandemic is over. Yeah, 39 00:02:06,880 --> 00:02:08,920 Speaker 1: not over, but things are certainly much much better. So 40 00:02:09,160 --> 00:02:13,160 Speaker 1: with you wow we anyway, James Nestor says, you you 41 00:02:13,240 --> 00:02:16,680 Speaker 1: want to nose breathe, mouth breathing bad, nose breathing good. 42 00:02:16,800 --> 00:02:20,200 Speaker 1: Like your body is basically equipped for breathing through your nose. 43 00:02:20,680 --> 00:02:22,960 Speaker 1: He said, he doesn't even know why God came up 44 00:02:23,000 --> 00:02:26,440 Speaker 1: with breathing through the mouth. It's so stupid. That's right, 45 00:02:26,800 --> 00:02:32,240 Speaker 1: because your lungs want moist warm or moisture and warmer air, 46 00:02:33,080 --> 00:02:36,120 Speaker 1: and breathing through your nose provides that. It it goes 47 00:02:36,120 --> 00:02:38,920 Speaker 1: when it goes through the nose, it goes through passes 48 00:02:38,919 --> 00:02:43,400 Speaker 1: by these turbinates, these bony structures, and they're covered in 49 00:02:43,440 --> 00:02:46,560 Speaker 1: soft tissue called mucosa, and that stuff is gonna warm 50 00:02:46,639 --> 00:02:48,760 Speaker 1: up and moist uff that air as it goes into 51 00:02:48,800 --> 00:02:51,120 Speaker 1: your lungs, and your lungs gonna be much happier. Plus 52 00:02:51,120 --> 00:02:54,240 Speaker 1: that's not even to mention the cilia, the little hairs 53 00:02:54,320 --> 00:02:58,079 Speaker 1: that lying um your nasal airway. And in addition to 54 00:02:58,120 --> 00:03:00,680 Speaker 1: the big old hairs, but you also have a little 55 00:03:00,680 --> 00:03:04,720 Speaker 1: tiny microscopic here silia that can catch smoke. I mean 56 00:03:04,760 --> 00:03:07,120 Speaker 1: that's just showing off. If you're silly, you're like, watch 57 00:03:07,200 --> 00:03:09,760 Speaker 1: this and you catch a piece of smoke. Um, they 58 00:03:09,760 --> 00:03:11,919 Speaker 1: can catch anything. If you can catch smoke, you can 59 00:03:11,960 --> 00:03:15,080 Speaker 1: filter out basically anything. And that's a big role that 60 00:03:15,160 --> 00:03:17,519 Speaker 1: they play, and they hang onto it and when they're 61 00:03:17,520 --> 00:03:19,799 Speaker 1: sure it's not going to go into your lungs, they 62 00:03:19,880 --> 00:03:21,840 Speaker 1: kind of throw it down your gullet and you end 63 00:03:21,919 --> 00:03:26,880 Speaker 1: up swallowing all that stuff, dander, smoke, paul in, tiny 64 00:03:26,919 --> 00:03:29,639 Speaker 1: little mites, all that stuff goes into your stomach where 65 00:03:29,680 --> 00:03:33,680 Speaker 1: they go through the acid rent cycle and are pulverized 66 00:03:33,680 --> 00:03:37,400 Speaker 1: into nothingness. But that's a that's that just kind of 67 00:03:37,480 --> 00:03:42,600 Speaker 1: underlines like how well equipped for nose breathing we actually are. Yeah, 68 00:03:42,680 --> 00:03:47,080 Speaker 1: it also encourages what's known as die a frammic breathing, 69 00:03:47,120 --> 00:03:51,800 Speaker 1: A funny looking word that g always throws me off. Uh, 70 00:03:51,800 --> 00:03:54,000 Speaker 1: this is that deep breathing. When they talk about, like 71 00:03:54,040 --> 00:03:57,560 Speaker 1: if you've ever taken voice lessons or anything like that, 72 00:03:57,680 --> 00:04:00,480 Speaker 1: or even yoga they talk about or meta tation, they 73 00:04:00,480 --> 00:04:04,760 Speaker 1: talk about diaphragm breathing. That's activating the lower part, the 74 00:04:04,800 --> 00:04:07,920 Speaker 1: lower lobes of your lungs, and that's that's where you 75 00:04:07,920 --> 00:04:10,240 Speaker 1: want to be breathing from as opposed to chest breathing, 76 00:04:10,720 --> 00:04:14,440 Speaker 1: because down there you've got many more um well, there's 77 00:04:14,600 --> 00:04:17,840 Speaker 1: just a bigger percentage of blood than in the upper levels, 78 00:04:17,839 --> 00:04:19,960 Speaker 1: and that's gonna do a whole host of great things 79 00:04:19,960 --> 00:04:23,680 Speaker 1: for you. Yeah, so you're oxygen eating more blood, which 80 00:04:23,720 --> 00:04:26,560 Speaker 1: is good because that means that you're going to get 81 00:04:26,560 --> 00:04:28,760 Speaker 1: more oxygen all throughout your body, because that's one of 82 00:04:28,800 --> 00:04:32,480 Speaker 1: the roles that blood plays. But also, um it releases 83 00:04:32,600 --> 00:04:37,039 Speaker 1: nitric oxide. Nasal breathing does. And I don't understand why 84 00:04:37,160 --> 00:04:39,760 Speaker 1: just nasal breathing, but I could not figure it out. 85 00:04:40,080 --> 00:04:42,760 Speaker 1: But let's just suffice to say that James Nestor knows 86 00:04:42,760 --> 00:04:45,640 Speaker 1: what he's talking about. And then nitric oxide is released 87 00:04:45,640 --> 00:04:48,880 Speaker 1: in nasal breathing, and nitric oxide actually has a bunch 88 00:04:48,880 --> 00:04:51,800 Speaker 1: of different effects, but a big one is that it's 89 00:04:51,839 --> 00:04:55,560 Speaker 1: a vasodilator, which means that it opens up your your 90 00:04:55,560 --> 00:04:59,320 Speaker 1: blood um vessels so that more blood can flow, your 91 00:04:59,320 --> 00:05:02,880 Speaker 1: blood pressure is lower, and you're actually calmer and healthier 92 00:05:02,920 --> 00:05:05,800 Speaker 1: than you would be. And apparently this happens through nasal 93 00:05:05,839 --> 00:05:10,120 Speaker 1: breathing and not through mouth breathing. That's right, So let's 94 00:05:10,120 --> 00:05:12,960 Speaker 1: take a break. If you weren't on board with nose breathing, 95 00:05:13,240 --> 00:05:14,960 Speaker 1: I think you will be when we come back and 96 00:05:15,000 --> 00:05:23,560 Speaker 1: give you a few more reasons. Ask you should know, 97 00:05:37,839 --> 00:05:42,920 Speaker 1: are you an athlete? I exercise, But no, I would 98 00:05:42,960 --> 00:05:46,280 Speaker 1: not say I'm an athlete. I I know it would 99 00:05:46,279 --> 00:05:49,000 Speaker 1: be shameful for me to say yes. If you were 100 00:05:49,040 --> 00:05:51,960 Speaker 1: an athlete, you might want a nose breathe. Uh. There's 101 00:05:52,000 --> 00:05:56,560 Speaker 1: a doctor named Dr John Duilliard who did some studies 102 00:05:56,560 --> 00:05:59,320 Speaker 1: in the nineties when he kind of put mouth breathers 103 00:05:59,320 --> 00:06:02,520 Speaker 1: and nose breathers, uh, neck to neck and said, go 104 00:06:02,600 --> 00:06:05,440 Speaker 1: exercise and let's talk about it. Let's hook you up 105 00:06:05,440 --> 00:06:09,159 Speaker 1: to some machines and stuff like that. And interestingly he 106 00:06:09,160 --> 00:06:11,200 Speaker 1: found there there wasn't really a big difference in your 107 00:06:11,200 --> 00:06:14,680 Speaker 1: heart rate depending on how you breathe, but a really 108 00:06:15,400 --> 00:06:19,640 Speaker 1: pretty substantial difference between your breathing rate. Uh. A lot 109 00:06:19,800 --> 00:06:22,839 Speaker 1: more mouth breathing going on. I think forty eight breasts 110 00:06:22,880 --> 00:06:27,880 Speaker 1: per minute compared to fourteen nasal breaths per minute when 111 00:06:27,920 --> 00:06:31,520 Speaker 1: you're exercising on that stationary bike, and that I guess 112 00:06:31,560 --> 00:06:36,440 Speaker 1: that's just because you're deeper breathing, would be my guess. Y, Yes, 113 00:06:36,560 --> 00:06:39,880 Speaker 1: supposedly because you'd be using those lower lobes if you're 114 00:06:40,000 --> 00:06:42,800 Speaker 1: if you're no nasal breathing over mouth breathing, it's a 115 00:06:42,839 --> 00:06:46,080 Speaker 1: big difference fourteen eight. Yeah, and it's a big difference 116 00:06:46,080 --> 00:06:50,040 Speaker 1: in your perception of how hard and torturous the exercises too, 117 00:06:50,200 --> 00:06:52,080 Speaker 1: because you'd you'd be like, well, who cares if you're 118 00:06:52,120 --> 00:06:54,960 Speaker 1: if you're taking more breaths through your mouth, well, that 119 00:06:54,960 --> 00:06:59,960 Speaker 1: that creates the perception of more exertion. So apparently athlete 120 00:07:00,320 --> 00:07:03,640 Speaker 1: who um, who were put through the study and we're 121 00:07:03,680 --> 00:07:07,960 Speaker 1: basically reached like their max capacity on a stationary bike. Um. 122 00:07:08,080 --> 00:07:11,440 Speaker 1: Then the nose breathers said that they were hitting about 123 00:07:11,440 --> 00:07:14,760 Speaker 1: a four in exertion, while the mouth breathers said that 124 00:07:14,800 --> 00:07:17,400 Speaker 1: they were hitting about a ten. And these are people 125 00:07:17,400 --> 00:07:20,160 Speaker 1: who are like equally fit equally athletics, so when they 126 00:07:20,200 --> 00:07:23,000 Speaker 1: max out, it's basically the same thing. The only difference, 127 00:07:23,040 --> 00:07:25,920 Speaker 1: The only variable was whether they were mouth breathing or 128 00:07:25,920 --> 00:07:31,240 Speaker 1: nose breathing. That is astounding. Remember when those uh, I 129 00:07:31,280 --> 00:07:32,880 Speaker 1: don't remember the brand, and I don't want to buzz 130 00:07:32,920 --> 00:07:35,600 Speaker 1: market anyway, but the little strips that you put on 131 00:07:35,640 --> 00:07:37,440 Speaker 1: your nose to open your nose up a little bit. 132 00:07:37,480 --> 00:07:43,520 Speaker 1: Remember when those made the rounds, especially with athletes, Yeah, 133 00:07:43,680 --> 00:07:45,760 Speaker 1: like football, Like you didn't see a football player that 134 00:07:45,760 --> 00:07:48,120 Speaker 1: wouldn't wearing one of those, And now you never see 135 00:07:48,160 --> 00:07:52,680 Speaker 1: those anymore. I think they turned everybody's nose green. I 136 00:07:52,720 --> 00:07:55,400 Speaker 1: wonder if they were just like I don't know, I 137 00:07:55,440 --> 00:07:58,160 Speaker 1: wonder if they realize a it maybe didn't have a benefit, 138 00:07:58,840 --> 00:08:01,680 Speaker 1: or just kind of went through that fat cycle. My 139 00:08:01,760 --> 00:08:04,320 Speaker 1: experience with them was that it worked too well, Like 140 00:08:04,360 --> 00:08:07,240 Speaker 1: it opened up my nostrils so much I got a toothache. 141 00:08:08,160 --> 00:08:11,800 Speaker 1: Really yeah, I've never released them again. They really worked? 142 00:08:13,400 --> 00:08:17,520 Speaker 1: Is that a joke? Though? It real toothache? But what's 143 00:08:17,560 --> 00:08:20,240 Speaker 1: the How does that mechanism work? I don't know, but 144 00:08:20,560 --> 00:08:25,000 Speaker 1: the two were definitely related. Yeah you just said that 145 00:08:25,040 --> 00:08:28,760 Speaker 1: as in like, don't ask any more questions. So back 146 00:08:28,800 --> 00:08:30,760 Speaker 1: to whether or not I'm an athlete, No I'm not. 147 00:08:31,920 --> 00:08:35,079 Speaker 1: But I did try this, actually chucked just this very morning, 148 00:08:35,480 --> 00:08:38,640 Speaker 1: after after doing some researching, I went and jogged and 149 00:08:38,679 --> 00:08:41,520 Speaker 1: I tried breathing through my nose, and my stupid deviated 150 00:08:41,520 --> 00:08:44,439 Speaker 1: septum kept me from doing it. But I really want 151 00:08:44,480 --> 00:08:45,880 Speaker 1: to be able to do this. I want to be 152 00:08:45,920 --> 00:08:49,080 Speaker 1: able to nose breathe while I'm exercising, because I really 153 00:08:49,120 --> 00:08:52,040 Speaker 1: like start panting like after a while because I'm mouth breathing, 154 00:08:52,200 --> 00:08:55,280 Speaker 1: and you end up taking these short, gulpie shallow breaths, 155 00:08:55,720 --> 00:08:57,960 Speaker 1: you know, when you're really exerting yourself towards the end 156 00:08:57,960 --> 00:09:00,720 Speaker 1: of the the um run or what ever. Yeah, and 157 00:09:00,760 --> 00:09:04,080 Speaker 1: it's it's not fun, Like everything else can be fun, 158 00:09:04,120 --> 00:09:05,800 Speaker 1: but the breathing part can really kind of make it 159 00:09:05,800 --> 00:09:08,400 Speaker 1: feel like you're suffering, you know. Yeah, I mean the 160 00:09:08,559 --> 00:09:11,440 Speaker 1: the that's yeah, that's where I suffer the most with 161 00:09:11,480 --> 00:09:15,839 Speaker 1: my cardio. Yeah, I can, I can commiserate. Uh, let 162 00:09:15,840 --> 00:09:18,360 Speaker 1: me see. Oh, the other big thing is a lung capacity. 163 00:09:19,080 --> 00:09:21,880 Speaker 1: You can train yourself to increase your lung capacity because 164 00:09:22,840 --> 00:09:25,360 Speaker 1: people that do like things like free diving or just 165 00:09:26,200 --> 00:09:29,040 Speaker 1: the whole breath for competition. I'm sure that exists. Yeah, 166 00:09:29,679 --> 00:09:33,080 Speaker 1: like at the swimming pool in the summertime, you can 167 00:09:33,120 --> 00:09:36,959 Speaker 1: increase your lung capacity. And there was a study, I 168 00:09:37,000 --> 00:09:39,040 Speaker 1: think it was a twenty nine almost thirty year study 169 00:09:39,800 --> 00:09:43,080 Speaker 1: in the journal chest that's a great name, great read 170 00:09:43,160 --> 00:09:45,960 Speaker 1: in two thousand that showed that you can increase your 171 00:09:46,000 --> 00:09:48,520 Speaker 1: lung capacity by nose breathing and that that goes a 172 00:09:48,559 --> 00:09:52,280 Speaker 1: long way toward being healthier. Like if you have bigger 173 00:09:53,200 --> 00:09:56,040 Speaker 1: lungs capable of breathing more, you're you're literally going to 174 00:09:56,120 --> 00:10:01,160 Speaker 1: live longer. Yeah, and UM, it's no coincidence that breathing 175 00:10:01,440 --> 00:10:04,440 Speaker 1: and especially like really paying attention to your breath and 176 00:10:04,520 --> 00:10:09,680 Speaker 1: like UM creating like a slower, longer breathing pattern is 177 00:10:09,720 --> 00:10:13,680 Speaker 1: a huge part of meditation and UM. James Nestor, the 178 00:10:13,840 --> 00:10:17,040 Speaker 1: author and breathing researcher, he says the UM there's a 179 00:10:17,120 --> 00:10:20,440 Speaker 1: kind that's called coherent breathing, and he said, a good 180 00:10:20,480 --> 00:10:23,520 Speaker 1: way to UM to work on breathing is to try 181 00:10:23,559 --> 00:10:27,400 Speaker 1: this coherent breathing where you breathe in uh slowly for 182 00:10:27,440 --> 00:10:29,760 Speaker 1: about five to six seconds, and then you exhale over 183 00:10:29,760 --> 00:10:33,240 Speaker 1: about five to six seconds. And it's surprisingly hard, especially 184 00:10:33,240 --> 00:10:36,320 Speaker 1: the exhaling part. And that makes sense because if you've 185 00:10:36,320 --> 00:10:39,559 Speaker 1: ever trained your lungs on one of those little like 186 00:10:39,840 --> 00:10:42,880 Speaker 1: UM breathing trainers, you know what I'm talking about. It's 187 00:10:42,880 --> 00:10:44,800 Speaker 1: like a handheld piece of plastic with like a blue 188 00:10:45,440 --> 00:10:47,920 Speaker 1: corrugated tube coming out of it that you blow into. 189 00:10:48,200 --> 00:10:50,640 Speaker 1: You know what I'm talking You usually see him at 190 00:10:50,679 --> 00:10:53,960 Speaker 1: the hospital. You me got him for us UM during 191 00:10:53,960 --> 00:10:56,760 Speaker 1: the beginning of the pandemic because she was worried our 192 00:10:56,840 --> 00:11:00,160 Speaker 1: lungs we're gonna collapse if we got COVID. She was like, 193 00:11:00,160 --> 00:11:04,040 Speaker 1: we need to practice on these. It's really hard. Um. 194 00:11:04,080 --> 00:11:07,480 Speaker 1: But it's not the it's not the um the breathing 195 00:11:07,480 --> 00:11:09,920 Speaker 1: out part that's the easy parts. The breathing in part 196 00:11:10,040 --> 00:11:13,320 Speaker 1: that's the hardest part. But for me, with the coherent breathing, 197 00:11:13,320 --> 00:11:16,760 Speaker 1: the exhale is the hardest. It's it's weird and interesting, yeah, 198 00:11:16,840 --> 00:11:19,760 Speaker 1: but it's it's fun to try, actually, and you definitely 199 00:11:19,840 --> 00:11:23,079 Speaker 1: can see like huge improvements in a very short time 200 00:11:23,240 --> 00:11:26,760 Speaker 1: if you actually do try to expand your lung capacity. Yeah, 201 00:11:26,800 --> 00:11:28,720 Speaker 1: I'm gonna work on the sum. Uh. They say, if 202 00:11:28,760 --> 00:11:32,920 Speaker 1: you have anxiety to to exhale for longer, if you'd 203 00:11:32,960 --> 00:11:34,920 Speaker 1: like do that five or six second inhale, try and 204 00:11:34,960 --> 00:11:38,000 Speaker 1: do like an eight to nine second out exhale outdale. 205 00:11:39,320 --> 00:11:42,920 Speaker 1: So you need an outhale. Uh So yeah, this is 206 00:11:42,960 --> 00:11:47,160 Speaker 1: all you know, it's funny, like exercises great, and it's 207 00:11:47,160 --> 00:11:49,880 Speaker 1: certainly something that people should do. But the more I 208 00:11:49,960 --> 00:11:53,439 Speaker 1: learned about stuff, like, the more it seems like stretching 209 00:11:53,600 --> 00:11:57,240 Speaker 1: and breathing and like these really fundamental things. If you 210 00:11:57,280 --> 00:12:01,600 Speaker 1: really tackle that when you're younger, can really extend your 211 00:12:01,720 --> 00:12:05,200 Speaker 1: life in healthier years, you know, definitely, But it's also 212 00:12:05,280 --> 00:12:10,120 Speaker 1: never too late to start to never too late. Um so, Chuck, 213 00:12:10,160 --> 00:12:12,080 Speaker 1: you said, never too late. I think that's the end 214 00:12:12,120 --> 00:12:18,160 Speaker 1: of the short stuff. I think so. Stuff You Should 215 00:12:18,160 --> 00:12:20,600 Speaker 1: Know is a production of I Heart Radio. For more 216 00:12:20,640 --> 00:12:24,640 Speaker 1: podcasts my heart Radio, visit the iHeart Radio app, Apple Podcasts, 217 00:12:24,720 --> 00:12:26,559 Speaker 1: or wherever you listen to your favorite shows.