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    Tag: James Nestor

    • A Fortnight of Motion

      “The job of feets is walking, but their hobby is dancing.” – Amit Kalantri

      “When we breathe, we expand our life force.” – James Nestor, Breath

      There’s no secret to the key to life. Keep moving. Water stagnates when it sits still for too long, and it’s the same for our bodies. So keep the river flowing. Moving is the key to good health. Circulating the blood, getting the oxygen moving in and out of our bodies, flushing toxins out of our system through motion. We all know this, but still catch ourselves parked on our asses for hours at a time. Get up and move already!

      We all find ourselves in situations where we can’t hike or swim or dance, but we can always move. We can always breathe deeply. So why do we forget to do it? Our bodies will rest plenty in our eternal sleep, why get a head start on it?

      With all this in mind, I’ve begun a fortnight of motion. 14 days of focus on exercise, breathing and better nutrition. Two weeks are long enough to make it a challenge, but short enough to stay focused. As a rule, I don’t like writing about what I’m going to do. The world is full of people who make promises they’ll never keep. But accountability is a key for success in any endeavor, so a fortnight challenge provides a clear timeframe to put up or shut up.

      Exercise takes many forms. I happen to have the tools for better fitness available. A Concept II rowing ergometer, kettle bells, free weights and good walking shoes. The thing is, I had all of these tools yesterday too, but didn’t use them.

      Use them.

      And then write about it.

    • Living Ratios

      “The secret to living well and longer is: eat half, walk double, laugh triple and love without measure.” -Tibetan Proverb

      “We’ve become conditioned to breathe too much, just as we’ve been conditioned to eat too much. With some effort and training, however, breathing less can become an unconscious habit.” – James Nestor, Breath

      My three taco dinner informed. Overindulgence in meals, especially dinner, leaves us sluggish. I literally felt like a slug lying in bed trying to get to sleep with a full stomach. Who needs that? My reaction was to eat less the next day. I skipped two meals, breakfast and lunch, and ate moderately at dinner the next night.

      Like many people, I’ve wrestled with consistently applying the commonly accepted ratios for a better life: Spend less, save more. Eat less, exercise more. Awake 16 hours, asleep for 8. The logic is easy to grasp for each principle, if hard to execute without discipline. Still, we all agree that these are ratios to aspire to. But breathe less? It seems counterintuitive. Until you consider resting heart rate:

      “Mammals with the lowest resting heart rates live the longest. And it’s no coincidence that these are consistently the same mammals that breathe the slowest. The only way to retain a slow resting heart rate is with slow breaths.” – James Nestor, Breath

      We all have the opportunity to fully embrace change in our lives. To (cue the buzzword) pivot towards something more sustainable. Training the mind and body to accept the natural order of things. And with this in mind I’m working on my ratios. Portion control, if you will, for the core life functions of eating, exercise, rest, breathing, laughter, learning and interactions with others.

      Control is an important modifier here. Not jumping into reckless exercise that creates injury, nor eliminating things from your life that are essential. Living well is not an all or nothing affair, it’s structuring your life around foundational behaviors. We won’t live forever, but we can live better, healthier and more (cue the next buzzword) vibrant lives, and hopefully for a bit longer than the norm.

      I know preaching about exercise and fitness principles and dropping a couple of buzzwords into a blog post don’t create meaningful change. Consistent action applied over time creates meaningful change. But all change begins somewhere. Sometimes it’s triggered by something as simple as a Tibetan quote and one too many tacos.

    • 11 of My Favorite Books Read in 2020

      Looking back on this maddening year, I found I read a lot of poetry that inspired and a lot of page-turner novels that distracted. It would be easy to make half this list collections of Mary Oliver poems, but I subtracted poetry from the list altogether to focus on the craft of the written novel or book. Still, I like to bend the rules, so in making my list of top ten favorite books for the year, I chose eleven. This was a nod to Charlie Mackesy, who spun a bit of magic in a year where it was essential. Illustrating the timeless nature of books (or perhaps how far behind I am in catching up), only four of the eleven were released in 2020. These eleven books are listed in no particular order, largely because there’s a bit of wonder in each of them. Each informed and delighted me.

      Breath: The New Science of a Lost Art by James Nestor
      “The more oxygen life can consume, the more electron excitability it gains, the more animated it becomes. When living matter is bristling and able to absorb and transfer electrons in a controlled way, it remains healthy. When cells lose the ability to offload and absorb electrons, they begin to break down.”

      I find myself thinking often about breathing after reading this book. Waking up with a dry mouth reminds me I need to be better at nasal breathing, when hiking I try to control my breath and focus on how I’m taking in oxygen, and when I chew almonds I crunch with satisfaction, knowing it helps release stem cells and increase bone density. This book is highly informative and strongly recommended for anyone, well, breathing.

      The 80/20 Principle: The Secret to Achieving More With Less by Richard Koch
      “Equality ends in dominance: that is one of the messages of chaos theory. The 80/20 Principle’s message is different yet complementary. It tells us that, at any one point, a majority of any phenomenon will be explained or caused by a minority of the actors participating in the phenomenon. Eighty percent of the results come from 20 percent of the causes. A few things are important; most are not.”

      This was the most highlighted book of the bunch. Honestly, there were chapters I skimmed over because they didn’t sing a tune I wanted to hear, but the theories here are sound. I wish I’d read this book at the beginning of my career, but it’s not too late to implement the core principles in many aspects of my life.

      The Splendid and the Vile: A Saga of Churchill, Family, and Defiance During the Blitz by Erik Larson
      Hitler wanted still more force applied against Britain. America seemed increasingly likely to enter the war but would do so only, he reasoned, if Britain continued to exist. On March 5 he issued another directive, No. 24, this signed by Field Marshal Wilhelm Keitel, chief of the High Command of the Armed Forces (OKW), aimed mainly at how Germany and Japan might coordinate strategy under the Tripartite Pact, which both had signed with Italy the preceding fall. The goal, the directive said, “must be to induce Japan to take action in the Far East as soon as possible. This will tie down strong English forces and will divert the main effort of the United States of America to the Pacific.” Beyond this Germany had no particular interest in the Far East. “The common aim of strategy,” the directive stated, “must be represented as the swift conquest of England in order to keep America out of the war.”

      We all grew up sort of knowing about The Blitz. This book neatly sums up just how tenuous the situation was. I fancy myself well-informed about World War II, but I learned far more from the The Splendid and the Vile than I expected to. For all our complaints about the pandemic, most of us have no idea what real sacrifice is. Larson brings us closer to understanding with this book.

      The Boy, the Mole, the Fox and the Horse by Charlie Mackesy
      “What do you want to be when you grow up?” asked the mole.
      “Kind,” said the boy.

      A beautiful, simple book. I picked this up for my daughter as a gift and read it quickly before wrapping it up. If 2020 kicked you in the ass, read this. Then read it again. The Boy, the Mole, the Fox and the Horse is art, meditation and a warm hug disguised as a book.

      Longitude: The True Story of a Lone Genius Who Solved The Greatest Scientific Problem of His Time by David Sobel
      The zero-degree parallel of latitude is fixed by the laws of nature, while the zero-degree meridian of longitude shifts like the sands of time. This difference makes finding latitude child’s play, and turns the determination of longitude, especially at sea, into an adult dilemma—one that stumped the wisest minds of the world for the better part of human history.

      I’ve danced around this book for years, never getting around to reading it. And then I went to Greenwich and saw the chronometers ticking away in their plexiglass cases and resolved to get right to it when I returned home. This is a story of perseverance solving what was believed to be the impossible. A delightful book.

      Mayflower: A Story of Courage, Community, and War by Nathaniel Philbrick
      No longer mindful of the debt they owed the Pokanokets, without whom their parents would never have endured their first year in America, some of the Pilgrims’ children were less willing to treat Native leaders with the tolerance and respect their parents had once afforded Massasoit.

      Living in New England, you can’t really get away from the story of the Pilgrims. But the part we seem to forget with the Pilgrims is how much they relied on luck and the strategic kindness of Massasoit to survive at all. It seems I’m a descendent of a Pilgrim (or two), so I’m told, and that lineage makes me all the more indebted to the Pokanokets who assured that those first few years here weren’t the last for the passengers on the Mayflower. As the quote above suggests, that indebtedness seemed to skip the next generation, paving the way for the tragedy of King Phillip’s War.

      Draft No. 4: On the Writing Process by John McPhee
      “That four-to-one ratio in writing time—first draft versus the other drafts combined—has for me been consistent in projects of any length, even if the first draft takes only a few days or weeks. There are psychological differences from phase to phase, and the first is the phase of the pit and the pendulum. After that, it seems as if a different person is taking over. Dread largely disappears. Problems become less threatening, more interesting. Experience is more helpful, as if an amateur is being replaced by a professional. Days go by quickly and not a few could be called pleasant, I’ll admit.“

      Reading McPhee, like reading Hemingway, it’s easy to get just a bit intimidated. The beauty of this book is that he pulls back the curtains to show you the way. Great research, editors and fact checkers smooth out the rough edges and polish the story, but the work you put into it makes the finished product shine.

      Cape Cod by Henry David Thoreau
      “The ocean there is commonly but a tantalizing prospect in hot weather, for with all that water before you, there is, as we were afterward told, no bathing on the Atlantic side, on account of the undertow and the rumor of sharks. At the lighthouse both in Eastham and Truro, the only houses quite on the shore, they declared, the next year, that they would not bathe there “for any sum,” for they sometimes saw the sharks tossed up and quiver for a moment on the sand. Others laughed at these stories, but perhaps they could afford to because they never bathed anywhere. One old wrecker told us that he killed a regular man-eating shark fourteen feet long, and hauled him out with his oxen, where we had bathed; and another, that his father caught a smaller one of the same kind that was stranded there, by standing him up on his snout so that the waves could not take him. They will tell you tough stories of sharks all over the Cape, which I do not presume to doubt utterly,—how they will sometimes upset a boat, or tear it in pieces, to get at the man in it. I can easily believe in the undertow, but I have no doubt that one shark in a dozen years is enough to keep up the reputation of a beach a hundred miles long.“

      This book, like Philbrick’s Mayflower, informs the native New Englander about the places that once were the places that now are. I have a stack of quotes from this book that I’m saving for other blog posts, but the one above reminds us that the question of sharks has been around a lot longer than we might believe. Like Thoreau I’m much more concerned about undertow when swimming in the surf, but hey, you never know…

      Siddhartha: A Novel by Hermann Hesse
      “Were not all sufferings then time, and were not all self-torments and personal fears time? Weren’t all the difficult and hostile things in the world gone and overcome as soon as one had overcome time, and as soon as time could be thrust out of the mind?“

      I’ve heard enough people recommend this book that eventually I had to read it, and I finished it in 2020. Amazingly, it feels like I read this a decade ago, for all that’s happened this year. Like The Alchemist, it’s a story that teaches you a bit about yourself as you wade through it.

      Thinking in Bets: Making Smarter Decisions When You Don’t Have All The Facts by Annie Duke
      What makes a decision great is not that it has a great outcome. A great decision is the result of a good process, and that process must include an attempt to accurately represent our own state of knowledge. That state of knowledge, in turn, is some variation of “I’m not sure.”

      How do you make decisions? How can you make better, more informed decisions when you don’t have all the facts? And what is a game of strategy versus a game of chance? This book uncovers some of these answers. As with anything, there’s book smart and there’s street smart, and reading about it and understanding it in real life are different things. Duke sprinkles in some street smarts hard won on the poker tables.

      Sailing True North: Ten Admirals and the Voyage of Character by James G. Stavridis
      “The contemporary malaise is the unwillingness to take chances. Everyone is playing it safe. We’ve lost our guts. It’s much more fun to stick your neck out and take chances. The whole attitude is to protect yourself against everything, don’t take chances. But we’ve built this country on taking chances” (Quoting Rear Admiral Grace Hopper)

      A quick, enjoyable read that offers lessons learned from some of the great “Admirals” in history. This is examination of character in ten short biographies, but also an unflinching look at racism and sexism in the Navy and how that battle continues to be fought to this day. And there’s no mistaking the Admiral’s feelings about character in certain political leaders we currently suffer through. A timely message for all of us.

    • Expanding Our “Life Force”

      “When we breathe, we expand our life force.” – James Nestor, Breath: The New Science of a Lost Art

      I finished James Nestor’s book Breath: The New Science of a Lost Art in quick order. Its unnerving when someone highlights something you’ve largely done unconsciously but inefficiently for most of your life and tells you why it’s essential that you change. This is one if those books that will be transformative to the open reader. I found it an informative, quick read. But for those looking for the Cliff notes version, here you go: Get in the habit of inhaling much more through your nose and exhale through your mouth, and then focus on optimizing the timing of your breathing:

      “The perfect breath is this: Breathe in for about 5.5 seconds, then exhale for 5.5 seconds. That’s 5.5 breaths a minute for a total of about 5.5 liters of air.”

      Of course, there’s so much more to the book, starting with the science behind breathing, the impact of soft foods on the modern human’s ability to breath properly, the importance of carbon dioxide in the body, and the incredible possibility in what the human body is capable of through controlled breathing. A worthy investment in time that will make you think about how you do something that’s largely an unconscious and automatic function.

      Regarding carbon dioxide, I’ve always thought of it as a waste product and that less of it would be better for the overall health of our bodies. Nestor turns that belief on its head:

      “When we breathe too much, we expel too much carbon dioxide, and our blood pH rises to become more alkaline; when we breathe slower and hold in more carbon dioxide, pH lowers and blood becomes more acidic. Almost all cellular functions in the body take place at a blood pH of 7.4, our sweet spot between alkaline and acid.”

      And consider the compounding impact of softer foods on the overall health of generations of humans:

      “The more we gnaw, the more stem cells release, the more bone density and growth we’ll trigger, the younger we’ll look and the better we’ll breathe.”

      Chapter 10, Fast, Slow And Not At All is the one that resonated most for me. For if everything in the universe is made up of matter, what does it mean for something to be “alive”? Nestor offers insight here as well:

      “Everything around us is composed of molecules, which are composed of atoms, which are composed of subatomic bits called protons (which have a positive charge), neutrons (no charge), and electrons (negative charge). All matter is, at its most basic level, energy.”

      “What distinguishes inanimate objects like rocks from birds and bees and leaves is the level of energy, or the “excitability” of electrons within those atoms that make up the molecules in matter. The more easily and often electrons can be transferred between molecules, the more “desaturated” matter becomes, the more alive it is.”

      “The best way to keep tissues in the body healthy was to mimic the reactions that evolved in early aerobic life on Earth—specifically, to flood our bodies with a constant presence of that “strong electron acceptor”: oxygen. Breathing slow, less, and through the nose balances the levels of respiratory gases in the body and sends the maximum amount of oxygen to the maximum amount of tissues so that our cells have the maximum amount of electron reactivity.”

      Optimizing our overall health and vibrancy through measured, considered breathwork isn’t new, but we seem to have forgotten many of the lessons. Breath: The New Science of a Lost Art was an eye-opener, prompting me to think about how I’m breathing and what I’m chewing on, to be more concerned about waking up with a dry mouth, to consider a pallet expander for the first time since I was a teenager and counting to 5 1/2 as I inhale through my nose and again as I exhale through my mouth. Perhaps a small step towards a greater life force? One can hope.

    • Breathe

      I admit I didn’t think much about breathing until recently when my son strongly recommended a book for the family.  After some due diligence in listening to the author interviewed on a Joe Rogan podcast I was convinced I needed to read the book myself and quietly slid the stack of real and virtual books aside to read Breath: The New Science of a Lost Art before anything else. I’m well into it now, and can tell its one of those transformative books that influences the way you think about many things. And so it was that I hiked two 4000 footers yesterday with these thoughts in my head:

      “In a single breath, more molecules of air will pass through your nose than all the grains of sand on all the world’s beaches—trillions and trillions of them.”

      “Nasal breathing alone can boost nitric oxide sixfold, which is one of the reasons we can absorb about 18 percent more oxygen than by just breathing through the mouth.”

      “The greatest indicator of life span wasn’t genetics, diet, or the amount of daily exercise, as many had suspected. It was lung capacity.”

      “Moderate exercise like walking or cycling has been shown to boost lung size by up to 15 percent.”

      “The most important aspect of breathing wasn’t just to take in air through the nose. Inhaling was the easy part. The key to breathing, lung expansion, and the long life that came with it was on the other end of respiration. It was in the transformative power of a full exhalation.”

      With apologies to author James Nestor, I wasn’t going to fully commit to nasal breathing hiking up Crawford Path yesterday. I gave it a try a few times but didn’t feel like I was getting enough air. Something to work on for sure, but I opted for the more familiar mouth breathing for the steepest stretches of the path and reserved the nasal breathing for the descent from Mount Eisenhower. I can tell I’ve got my work cut out for me, but anything worthwhile deserves putting the work in. What’s more worthwhile than breathing?