James Nestor

"Some people are into the whole red light thing at night. I certainly am. I love it."

"This brand these made by Arinet. I have nothing to do with there. I'm not getting any money from this. These are the most accurate cuz we tested it against a very uh robust and accurate machine."

"The number one thing you need to do is you have to become an obligate nasal breather, especially at night, but in the day as well."

"One way of training yourself to do this, it's very goofy, is to use that little piece of tape. Start off with 10 minutes in front of your computer answering emails in the morning."

"The sleep tape thing can work for you. You have to go low and slow for a number of weeks before you really can adapt to this. Once you get over that hump, I've found it becomes an essential part of your sleep regimen."

"These are great training wheels. So, I I think these things are awesome, especially at the beginning there... they can allow for about 30% more airflow, can really, really help."

"If you're really dedicated and you really want to get a handle on it, you could explore bouteco techniques. For long-term stuff, I think that bouteco techniques have been shown to be very effective."

"First thing you're going to do, you're going to download an app. I have nothing to do with these apps. I don't get any money from them. They are free. SnoreL or there's one called Snore Clock."

"SnoreL or there's one called Snore Clock and you place your phone near your bedside. It can be in airplane mode and it records you throughout the night."

"Some people are taking melatonin. Some people are into the whole red light thing at night."

"And CPAPs work. They absolutely work. 50% of people aren't going to use them after a few months, right?"

"Wim Hof method is around 30 very deep, very fast breaths, through the mouth, through the nose, it doesn't matter. It's meant to stress you out. And then you hold your breath for 2, 3 minutes, which is meant to calm you down."

"Holotropic breath works a little more logistical than that. It's 3 hours. Do the three-hour one if you're going to do it. You got to do the real hard one. That's 3 hours of stress and it's supposed to reset you."

"But check out baby led weaning. You know, to go from breastfeeding to to actually chewing, masticating foods has huge benefits to your facial structure and your airway health."

"So when you're over breathing right now if we were to do some Wim Hof breathing"

"Just there there are a few apps that are free that you can do this. You put your phone in there. It records the sound of you breathing at night and it gives you this nice little graph when you wake up in the morning"

"There's a simple and easy way also to test your CO2 tolerance called the bolt test. I'm going to use Brian McKenzie's test, which is even better because people cheat with the bolt test."

"The book Breath came out in 2020. There's around 20 25 new pages of stuff that was about the max I was allowed in the new intro for the paperback version."