5 Minute Guided Cyclic Sighing - Andrew Huberman
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- Опубликовано: 21 сен 2024
- Cyclic sighing, also known as the "physiological sigh" or "double inhale", is an innate breathing pattern that we do all the time involuntarily about every 5 minutes, including the moments before we are about to fall asleep, during sleep, and when we cry. It has recently been adapted by Andrew Huberman into a breathwork practice aimed at reducing stress and anxiety.
IMPORTANT: Do the breathing exercise while sitting or lying down on a couch or bed - never in a situation that could put you in danger if you were to faint, such as in water, in the bath, or while driving.
If the breathing speed is too rapid for you, or you begin to feel lightheaded, we recommend slowing the video speed to 75%.
Follow this link to hear Andrew Huberman discuss the benefits of cyclic sighing on the Rich Roll podcast: • The Neuroscience of Op...
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How to: gently inhale through your nose, then at the top of the inhale, draw in a bit more breath to fill up completely. Then, sigh it all out through your mouth for about twice as long as the inhalation.
Pattern: inhale 1, inhale .25, exhale 2, repeat.
Recently published study that found cyclic sighing to be more effective at improving mood and sleep than some other also-beneficial patterns: 10.1016/j.xcrm.2022.100895
Yours is the actual explanation that this so-called 'guided' video is totally missing! 😂
Does the diastolic blood pressure usually go up during the inhale part? Can you check your BP during this exercise and kindly confirm for us
I can't believe how relaxing this is. Holy crap
They say this is the most powerful breathing technique, my friend
I do this with my morning cold shower, gives me something to focus on while I fight off imminent death
😂
I personally feel box breathing or a 4-2-6 pattern is better for cold showers/sadhu nail boards, food for thought
🤣🤣
I have never not fought imminent death and I hate it.
😂
Thank you from New Zealand. ❤️
This was a good rhythm for me and helped me get through the 5 minutes.
I am going to do this daily.
Much appreciated. ❤️
Thank you so much ❤️
Such a powerful exercise. Thank you. This breathing has helped me tremendously this last month. Can't wait to see the results 6 months from now.👍
Please can you elaborate on how it's helped, as I have just started it three days ago, many thanks.
@@kr1221EIt makes it easier to concentrate, it relaxes us, and makes it easier to fall asleep at night even if done during the day.
@@tonyb6265 Thank you. 🙏
Good video, would be good to show one round with him visible or explain in text. Fyi - inhale through nose, then extra inhale on top again via nose.... then out slowly through mouth.
Thanks Dr. Huberman!
I screwed up and exhaled through the nose. Later learned it’s exhale through the mouth via comments. I hope I didn’t negate the benefit of this breathing exercise by doing that. 😕 Will do it correctly next time. Looking forward to making this part of my regular daily routine as stress is really getting to me right now in my life.
Don't be so hard on yourself; don't be so fixated on trying to get it perfect.
Sometimes I do the exhale through my nose as well. I still feel just as balanced and relaxed after :)
@@lawrencegregory9235after doing a 5 minute cyclic sigh I do another 1 minutes of breath hold is there any negative effect of doing that?
@@Johiruldeen459 I'm no expert but I can't see why that would be problematic.
Perfect rythm for me, thanks! After the last exhale I do a breath hold, works really well with this.
I agree. A breath hold followed by meditation is also great.
Thank you Dr. Huberman!
This video is wrong. The exhalation is way too fast. People who have been following video were duped. It still works but nowhere near as good as the proper tempo.
I like to hum or chant and hokd the note as long as i comfortably can, usually resulting in a 20ish second exhale at rest. Followed by a small breath hold and qiet meditational breathing afterwards makes this perfect.
Acording to the paper the exhalation is twice as long as the first inhalation, so the exhalation in this video is actually a tad slower than it should. www.cell.com/cell-reports-medicine/pdf/S2666-3791(22)00474-8.pdf
Thank you. Love this.
Why the double inhale instead of one long inhale?
Because it provides an immediate stress relief
Because it reinflates the little sacs in your lungs which allows for more carbon dioxide to come out during the exhale
New to this. I prefer to listen at half speed and exhale through the nose. I’m not sure of the reason for exhalation through the mouth and if it matters much.
Exhaling through the mouth can be slower than the nose and so can slow the heart rate more if you have a larger out than in
@@rsh793 thank you. That makes sense.
The exhale is through the mouth?
Yes
Why do I get cramps when I attempt this?
❤
Can I do this all day
Am I doing it too slow if I slow it down to half speed?
How often daily can we do this ?thanks
As often as you want
I get dizzy
Same, I think it's quite common and not something to get worried about while doing breathing exercises. Just make sure to be in a safe environment :)
Please can any body reply do i inhale into lungs or in Abdomen.
Abdomen. You get a deeper breath.
Exhale through nose or mouth?
Mouth
Inhale nose, exhale mouth. Yoga.
why does bro look so young
"Guided cyclic sighing"?! Is that how the UNICORNS did it?
I am getting yawn when I did this third time
Now everyone yawns thanks to you. After reading your comment I yawned
What’s this mean, are we supposed to yawn after doing these?
❤
@@EhHoldyawning is good it means your parasympathetic part of nervous system has come online. The rest & digest so rumbling tum also good sign
@@emilyb5557 yawing right after doing this? I don’t yawn until later sometimes….