Nasal breathing
Breathe through the nose by default, including during easy exercise
Making the nose the default airway during rest, sleep and low-intensity exercise, rather than defaulting to the mouth. The arguments involve nitric oxide production, humidification, and slower breathing rates; the reported effects are less dry mouth, less snoring and a calmer baseline. Easy cardio is where most people retrain it, by slowing down enough to keep the mouth shut.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Rich RollDiscusses
Ultra-endurance athlete · The Rich Roll Podcast
Has explored nasal breathing and airway health at length with James Nestor on the show.
Source: The Rich Roll Podcast: episode with James Nestor
Aimed at the same thing
Other entries filed under sleep or energy.
- HabitFREE, no cost
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
On record from 13 of 62 tracked people: 5 do it, 2 recommend it, 6 have discussed it - HabitFREE, no cost
Afternoon caffeine cutoff
A cutoff in early afternoon; caffeine's half-life runs longer than most expect
On record from 4 of 62 tracked people: 1 does it, 2 recommend it, 1 has discussed it - HabitFREE, no cost
Hot water with lemon
A mug of hot water with a slice of lemon, to start the day or wind it down
On record from 2 of 62 tracked people: 2 do it - HabitFREE, no cost
No alarm clock
Waking without an alarm, kept only for early flights
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
On record from 20 of 62 tracked people: 11 do it, 6 recommend it, 3 have discussed it - ProtocolFREE, no cost
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
On record from 11 of 62 tracked people: 8 do it, 2 recommend it, 1 has discussed it
Habit entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.