Pound for pound, this might be some of the most valuable 4 minutes of content on RUclips. It will take a few months but these tools are going to be staples in Health and Wellness. Thanks guys.
This along with massage my suboccipital muscles 3-6 mins, 4 to 6 times a day has been big breakthroughs in mental clarity. Godspeed to any and everyone on their journey.
This is literally a magic pill for me. No joke. I have generalized anxiety and have tried different breathing techniques but this one instantly decreases the tension. After a few cycles, my body is at ease again.
Perfect! It summons your parasympathetic nervous system, also known as your rest-and-digest system, and helps stimulate relaxation to return everything to equilibrium. You take in more oxygen, your heart rate slows, and your mind starts to slow down.💯
Personal experience on how I successfully overcame my anxiety: It's a cycle of thought --> emotion (what you feel) --> thought --> emotion (what you feel) .... First you need to differentiate between these two. Because dealing with one is different from dealing with the other. Since it's a circle, you must break one of these, but you can deal with both. Dealing with the thought(s) is more important. The circle (your anxiety) does not disappear instantly. But it becomes weaker every time you manage to break one element of it. 1. Regarding the emotions you might search for breathing techniques or methods to cause physical pain to lessen the feeling. And remember the emotion (= physical, what you actually feel when anxiety manifests itself) is not the same as the thought which triggered the emotion. You cannot fight the emotion itself or run away mentally without making things worse. But what you can do is to face the emotions which means to become aware of your bodily symptoms and accept them voluntarily. Your emotions cannot (!) force you to fight them mentally (= with your thoughts). That’s how the chain between emotion and thought can be cut by refusing to fight the emotion after having had the thought. 2. Regarding the thoughts themselves: Your thoughts can become an inner circle if you start catastrophising. Catastrophising should be interrupted right at the start and must not be thought through till some presumed result is found which falsely promises inner peace if you act according to it. How do you do it? Do not try to not think about it because that does not work. Instead, think about something else something that distracts you very easily (for instance, in my case that’s the latest football news). And now back to 1.. And remember, the anxiety circle doesn’t disappear instantly, but it becomes weaker every time focus on 1. or 2.. Your anxiety will steadily decrease by time, might take you days, weeks or months. But it works if you stick to it. You are in control: Your fear cannot force you to fight it. “There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.” (1. John 4:18, highly recommend the entire 4th chapter) “God is love.” 1. John 4:16
This double inhale and exhale saved mi flight experience. It's incredible, it totally works, as I have plane phobia and managed to calm myself only doing this.
Echoing that this is one of the best tools for reducing anxiety in the moment I've ever come across. Immediately practical and always helpful. I've passed it on to many parents who are struggling with how to stay calm in stressful interactions with their kids. Thank you so much.
I have found that practicing this breathing technique leads to the double inhale more spontaneously and without any conscious effort. When I was younger (now 70), and did a lot of running for exercise, I remember this happening sometimes, during my runs, and it was extremely satisfying. I never thought of making it happen, it just did, and I loved it. I knew it was a sign of incredible fitness.
I also noticed myself doing this rhythm spontaneously during running! Particularly medium-intensity, not jogging or sprints. Feels much better than the other breathing techniques I've seen runners use.
I picked this technique from Andrew's guidance a year or so ago and it works everytime ❤ This man articulates science into that which assists and accelerates your induction into higher quantum states of consciousness 💥✨️
I was struggling with high blood pressure and since incorporating this breath work into my day, has come down to perfectly normal levels. My mom recently started and she has seen the same results.
Psilocybin containing mushrooms saved my life. The drastically reduced my benzodiazepine withdrawal allowing me to quite illicit pill addiction after three years of heavy daily use before it would had became medically dangerous to quit. It has also helped me survive depression.
The Trips I've been having really helped me a lot,I finally feel in control of my emotions and my future and things that used to be mundane to me now seem incredible and full of nuance on top of that I'm way less driven by my ego and I have alot more empathy as well
@Lillian Victoria I was having this constant, unbearable anxiety due to work stress. Not until I came across *dr.jeromespore* a very intelligent mycologist. He saved my life honestly
@@ryancihet555 I feel the same way too. I put too much on my plate and it definitely affects my stress and anxiety levels. I am also glad to be a part of this community.
Thank you. I found some yoga Nidra meditations here on youtube and they use this type of breathing. It works well. I’m healing from trauma caused by illness and surgery. Really messed up my nervous system. Finding ways to be calm helps me heal. ❤️🩹 thanks again.
I tried this pattern for the first time today at work, most stressful day of the week. Maybe too early to say but so far it was a game changer. Thank you Dr Huberman and Tim this was a very helpful episode. Greetings from Tijuana Mexico.
I tried this now, maybe its too early to say now, but I was feeling light headed and out of breath, I did this exercise and I feel much better, I did maybe 5 sessions and felt immediately how I calmed myself...
1) 30 deep breaths in through nose then 30 passive quick exhales through mouth - you will feel agitated, blood flow increases, adrenaline increases - your body will want to reduce inhale amounts, keep breathing deeply as possible 2) THEN exhale only through the mouth and hold the exhale breath & stay calm for 30-60 seconds 3) REPEAT steps 1 to 2 (TWICE), exhale & hold breath for 30-60 seconds 4) THEN inhale deeply and hold breath with lungs full for 30-60 seconds - dopamine releases, feeling of calmness/alertness, increases stress threshold/grit/mental toughness - ability to think clearly/calmly during times of stress/adrenaline spikes
My Notes: - Physiological sigh is a breathing technique for stress reduction. - Involves double inhale followed by extended exhale. - Re-inflates lung sacs and offloads carbon dioxide. - Can be consciously driven and used anytime. - Breathing affects heart rate variability. - Inhales speed up heart rate, exhales slow it down. - HRV is based on the respiratory sinus arrhythmia, which involves the brain signaling the heart to slow down during exhales. - Longer exhales compared to inhales can lead to a decrease in heart rate and a calming effect. - Conversely, longer inhales compared to exhales can increase the heart rate and activate the system. Concepts to keep in mind • [[Physiological Sigh]]: A breathing technique involving a double inhale followed by an extended exhale, aimed at reducing stress and anxiety. • [[Breathing Techniques]]: Various practices and exercises that focus on conscious control of breathing patterns. • [[Stress Reduction]]: Strategies and techniques aimed at managing and reducing stress levels. • [[Mind-Body Connection]]: The relationship between physical and mental well-being, emphasizing the influence of psychological factors on physiological processes. • [[Heart Rate Variability (HRV)]]: The variation in time intervals between consecutive heartbeats, reflecting the autonomic nervous system's regulation and response to stress. • [[Respiratory Sinus Arrhythmia]]: The natural variability in heart rate that occurs with respiration, where the heart rate slows down during exhales and speeds up during inhales. • [[Holistic Approach]]: An integrated and comprehensive approach that considers the interconnectedness of different aspects of health and well-being. • [[Mindfulness Practices]]: Techniques and exercises that cultivate present-moment awareness and promote mental and emotional well-being. • [[Yoga]]: A physical, mental, and spiritual practice originating in ancient India, combining postures, breathing exercises, and meditation. • [[Workplace Wellness Programs]]: Initiatives and activities implemented in the workplace to support and improve employees' physical and mental well-being. The physiological sigh offers a practical and accessible method for managing stress and anxiety. By incorporating this breathing technique into daily life, individuals can quickly reduce their stress levels. Moreover, understanding the relationship between breathing and heart rate variability provides further insight into the mind-body connection. Practicing conscious breathing not only calms the mind but also influences the physiological response of the body, offering a holistic approach to stress management. Exploring the broader implications of these findings, one might consider integrating breathing exercises into mindfulness practices, yoga, or even workplace wellness programs. The simplicity and effectiveness of the physiological sigh warrant further exploration and experimentation. Understanding the relationship between breathing patterns, heart rate, and HRV can have practical applications in managing stress and promoting relaxation. By consciously focusing on exhaling and making exhales longer than inhales, individuals can engage in a simple breathing technique to calm their system and reduce stress. This technique can be particularly useful in situations where relaxation is desired, such as before important presentations or when experiencing anxiety. Additionally, further research on the topic may shed light on how HRV can be utilized in various therapeutic interventions and stress management programs.
I just had a lot of anxiety build up after a confrontation i had with someone, did this breathing technique afterwards and it did work, i still feel the tingling of the anxiety a bit but i feel way better now, so it works
What does this anxiety look and feel like? Because my social anxiety kicks in hard whenever I have a confrontational situation with someone and I hate it so much.
@@codinginflow my heart starts to pump faster, my head repeats the same thoughts over and over that caused the anxiety and i feel a rush all over my body so to speak, mostly i feel the anxiety build up in my chest
@@bastianrivero For me it becomes so bad that I'm unable to speak because I know my voice is shaking like crazy, my face gets red and even my eyes start tearing up. And that happens even if I'm not even physically scared of the other person. So annoying.
@@codinginflow i had a difficult childhood so i guess thats where it comes from.. but ive been able to calm my anxiety more and more.. you can do breathing exercises , search for andrew huberman.. he has great info on it
@@bastianrivero I listen to Adrew Huberman a lot but to be honest, this particular breathing exercise doesn't work for me when I'm really anxious. It feels more like getting waterboarded, making me even more anxious 😃
This truly does work but dont over do it becaue you'll feel more anxious. I was just practicing it an hour or two ago and I felt brain zaps. Brain zaps are what most of us anxiety say whenever we feel more anxious. I get the same thing whenever I work out too and its weird because excercising helps you to relax too but too much of it if you are suffering from anxiety is not good.
im from argentina . its amazing how dr huberman continues his improving at "learning" how to teach!i ve heard this concept so many times but this time ( in particular) the message was so clear! amazing. thank you tim and andrew
I've found these tools and used them for long time in physiotherapy clinic practice as i see alot of people with pain or other forms of stress where it has gone so bad that their motorfunction is colalpsin and thus engaging in other locomotor dysfunction related pain... stress is a beast with many forms.
Thank you so much for this vital knowledge in a bite sized piece, I share this to all my clients and it's super effective for them to release stress and reduce their Parkinson's symptoms. Dr. Huberman is amazing and his knowledge and passion for helping people is admirable. Thanks for this and all your videos, Irene x
I've been asked as far back as I can remember "why do you sigh?" and or "huff?" ... anxiety and overall thinking patern become easier to deal with! Thank you for making a point that it's helpful and not a sign of outward frustration!!!!!
I’ve had the same thing happen! One roommate I had thought it was because I was often in a bad mood and depressed. He was right, so it can be a bad sign. But it’s usually a sign of internal frustration, not outward. It sucks that sometimes people can’t tell the difference though.
Yes it works. I am 192 cm 117 kg man (big and very beefy) and with this my resting heart rate went to 39. But i was still warching the video and that sooths me somehow si it worked in tandem. But note one thing. If you do it so vigorously how you see in this video, it will not work. That is simply form of hyperventilation. You need to breathe in and out smootly and slowly, silently. Then it will work like a charm!
🎯 Key Takeaways for quick navigation: 00:00 🧪 *Research on stress reduction focuses on breathing patterns that can be quickly adjusted in real life.* 00:31 🌴 *Traditional stress relief methods like vacations or massages are effective but slow and take you offline.* 00:45 🧠 *The 'physiological sigh,' discovered in the 1930s, involves a specific breathing pattern for stress relief.* 01:00 😴 *This breathing pattern, common in deep sleep or during emotional sobbing, helps regulate carbon dioxide levels.* 01:41 🌬️ *The physiology behind it involves re-inflating lung sacs to offload carbon dioxide more efficiently.* 02:10 💨 *Practice involves a double inhale followed by an extended exhale, best done through the nose.* 02:36 ⚡ *Just a few repetitions of this breathing technique can rapidly reduce stress levels.* 03:04 ❤️ *Breathing patterns, especially exhales, significantly influence heart rate variability (HRV).* 03:46 📉 *Emphasizing exhales over inhales can slow down the heart rate, inducing calmness.* 04:01 🔺 *Conversely, focusing on inhales can speed up the heart rate, creating alertness.* Made with HARPA AI
I watch this video when I get panic attacks sometimes as a reminder. A doctor bumped into me after my visit and that shit freaked me out. I wasnt ready for that. I've been having panic attacks for a week. Thank you so much Andrew Huberman. Youre the real G
So I am at my job right now, took a break and just did this. I did it 4 times in a row. It just made me almost feel high🤣! Slightly light headed lol, it got me ready for work RIGHT after. It made me almost happier and giggly, completley clear headed and lifted off my feet so to speak. I have never ever experienced anything like this in my entire life from a breathing technique wow.
It is truly the greatest breathing method I have done . Box breathing is 2nd one. I do both everyday combined . Wim hof isn’t as effective to me but is good as well
For years after intense workout I tend to exhale longer than inhale and found I could control the heart rate with that. Now I understood the mechanism behind that. People who would want to know in yoga there is a breathing exercises like a breathing exercise called full yogic breathing will help will help to reduce the heart rate and kapalabhati will increase the heart rate.
I‘m not sure if it‘s just that I‘m doing it wrong or that I’m too dependent on it… After some years I have the feeling (or the people around me have…) that this habit can even cause more anxiety in the long run!
Hyperventilation causes anxiety. And if you force yourself to breath, you create this hyperventilation. In this situation you don't have enough carbon dioxide in your blood, and you don't need it to remove at all. People don't need to remove it from their blood completely. So I think the method should work for some people. But if your carbon dioxide levels are already low, it will create anxiety for sure! I'm not a doctor, just my observations.
this is incredibly true and so powerful.. i have always had bad anxiety and everything. so learning how to reduce stress and control my nerves really was a head on solution to the bulk of my anxiety disorder. controlled breathing and double breathing work miracles. i also recommend looking up wim hof if you dont know this guy.. he inspired me to really pursue self educed stress and learning to overcome it.. its helped me very much
Great points Dr. Huberman, I appreciate your ability to deliver key points, in a direct and concise manner. You are one of few that I find, knowledge, personal journey and determination very inspiring. Thst being said, I believe, Stress will always be part of modern life, I don't believe it to be entirely bad, as long as one learns how to dominate it at its peak, and learns its timing-variables management. sort of a conscious state of harmonious tolerance ... Perhaps, sometiens instead, we often tend to dismiss it all together.
Dr. Huberman really is one the edge of new development and research. Many of these other doctors and physicians speak and act like it's they're a few decades behind.
How wonderful. Thank you for this beautiful session Tim. I found your knowledge and explanations so sensitive and soft and warm. When there is a willingness to connect with others, anxiety can be explored, with awareness in order to reduce it's impact. Patience, showing up and being kind to ourselves when we fall is like retraining the amygdala in the present moment. With awareness, this becomes our super power to being with the anxiety that comes and managing it better. Waving to you with love, Marie-Louise from Cornwall, UK ❤
I have a three year old, he used to breath like this right before ending a big cry when he was upset. I could tell his crying was over because of the double breath and long release. He still does it sometimes in his sleep.
I have an additional comment: When you breathe without an abdominal component, there is • more change in pressure in the thoracic cavity for the same exchange of air, with a consequence of • increased fluctuation in somatic/emotional intensity. • Together with this, there is a comparative lack of a para-sympathetic involvement, due to the sun-shaped plexus of nerves in the abdomen being less stimulated: • The increased sympathetic reactivity effectively magnifies emotional lability; there is a reduction in affect tolerance; a smaller window of tolerance to outside mental/emotional stimuli. Conversely, when breathing abdominally, • the stimulation of the solar plexus causes more para-sympathetic (relaxation) response and • the exhale requires the diaphragm to move up less and • the tendency for the heart rate to increase is minimised. Following this, with an abdominal inbreath, there can be • a sense of retaining the level of relaxation/groundedness, while • the reduced change in the thoracic capacity takes the edge off the sympathetic response and • allows it to be more of an activation of awareness (of the relaxation) rather than increased reactivity.
I've been doing the 4,7,8 breathing technique for a while now and have adapted it by using this double breath to start, in place of the normal inhale for 4 to start. A very notable improvement!
I am not lying I have OCD and Anxiety and as I am from India my parents told me to add Yoga and Pranayama (Breathing Exercise) in my routine and then I found out my Nostrils are not able to Inhale that much air and plus my Right Nostril is not able to inhale as much as left. My Yoga teacher fixed that by Forcing me to Breath Faster and I am telling you the Movement my Nostrils opened and I started breathing patterns my Anxiety went Down rapidly and the feeling you get after Breathing patters like a Booze is amazing.
Very true I also use this technique, it works most of the time, specially with remedial tactile therapy you can manage stress and pain in the same time. This is very interesting, they is a lot more to discover about the link of O2 and its "oxidative property" that can be useful and armful in the same time.
Today afternoon at 3 pm I got an anxiety attack and almost heartburn and immediately I started the process of breathing as stated and. It worked. Thank you 🙏
My daughter has anxiety and severe fatigue problems but bloodwork shows she is often hypocapnic. She is not hyperventilating at the time of the blood draw. I have wondered if her carbonic anhydrase activity is elevated (she also hates carbonated beverages as she feels the bubbles too intensely). I guess the only way to know if this would help or hurt is to try it.
Is there any guided rhythmic breathing for increasing power of focus and concentrat on study and computerPROGRAMMING? can you suggest me any video ? Please!
I am curious: have you heard od so called "pursed lips breathing"? It's a method of inhaling air trhough nose, and then purse your lips and exhale so that you are tighthening the opening of your mount and apparenetnly more CO2 goes out. It's said to be helpful with people with asthma, COPD, and relieving stress in general...
There is a Qigong breath called "sipping breath" which is basically the double inhale extended to triple or quadruple inhale. Do you think this would be more effective IF and only IF the person became comfortable with this practice?
Does anyone know if this is particularly effective during hyperventilation? Or is it better to do square breathing, or just even intake and exhalation? I’m under the impression that hyperventilation is due to low carbon dioxide, and I feel like the physiological sigh may not be best for hyperventilation.
Trying the technique…I’m doing the double inhale through the nose…my question is though..do we exhale first my releasing the tension from our diaphragm and stomach first to really get the air out or do we forcefully exhale through your mouth to get all the air out? I’m really having a hard time bc the extreme physical tension of my body makes it extremely difficult to exhale all that air out…that’s why I feel like this breathing technique didn’t work for me instantly..tried it like 10x. Any help of suggestions is appreciated
So we inhale twice and then exhale and the exhale has to be longer in time than the two inhales ? Is that correct ? Or are these two separate exercises ?
"Unless you are underwater" So... What's the ideal (I assume lmao) exhalation pattern that allows for maximum breath hold length/stress reduction in an anaerobic environment. One long extended exhale? Various 'puffs' out every few seconds or so? Would love to get more research in this area.
So Exhale through my mouth or nose? i ve seen a lot of videos lately that breathing through nose is better. But he said exhale as much as possible at once. so mouth is better in this methode?
Pound for pound, this might be some of the most valuable 4 minutes of content on RUclips. It will take a few months but these tools are going to be staples in Health and Wellness. Thanks guys.
Second for second might be more apropos, but yes I agree. This technique is amazing and I use it whenever I'm in a tense situation.
Facts.
Yes!
This along with massage my suboccipital muscles 3-6 mins, 4 to 6 times a day has been big breakthroughs in mental clarity. Godspeed to any and everyone on their journey.
Facts!
Long inhale = speed up the heart.
Long exhale = slow down the heart.
Double inhale + long exhale = reduce stress & anxiety
Legend
Double inhale adds more oxygen to lungs and to cells so more energy burns...
U save my time from hearing what he talking 👍🏻
U save my time from hearing what he talking 👍🏻
bless you, I don't have 4 mintues this saved my life.
This is literally a magic pill for me. No joke. I have generalized anxiety and have tried different breathing techniques but this one instantly decreases the tension. After a few cycles, my body is at ease again.
Yes same very powerful
Do you exhale out of your nose or mouth?
@@mobileandroid5299 mouth is better imo for out but always keep the in threw the nose
Perfect! It summons your parasympathetic nervous system, also known as your rest-and-digest system, and helps stimulate relaxation to return everything to equilibrium. You take in more oxygen, your heart rate slows, and your mind starts to slow down.💯
Personal experience on how I successfully overcame my anxiety:
It's a cycle of thought --> emotion (what you feel) --> thought --> emotion (what you feel) ....
First you need to differentiate between these two. Because dealing with one is different from dealing with the other.
Since it's a circle, you must break one of these, but you can deal with both. Dealing with the thought(s) is more important.
The circle (your anxiety) does not disappear instantly. But it becomes weaker every time you manage to break one element of it.
1. Regarding the emotions you might search for breathing techniques or methods to cause physical pain to lessen the feeling. And remember the emotion (= physical, what you actually feel when anxiety manifests itself) is not the same as the thought which triggered the emotion. You cannot fight the emotion itself or run away mentally without making things worse. But what you can do is to face the emotions which means to become aware of your bodily symptoms and accept them voluntarily. Your emotions cannot (!) force you to fight them mentally (= with your thoughts). That’s how the chain between emotion and thought can be cut by refusing to fight the emotion after having had the thought.
2. Regarding the thoughts themselves:
Your thoughts can become an inner circle if you start catastrophising. Catastrophising should be interrupted right at the start and must not be thought through till some presumed result is found which falsely promises inner peace if you act according to it. How do you do it? Do not try to not think about it because that does not work. Instead, think about something else something that distracts you very easily (for instance, in my case that’s the latest football news).
And now back to 1..
And remember, the anxiety circle doesn’t disappear instantly, but it becomes weaker every time focus on 1. or 2..
Your anxiety will steadily decrease by time, might take you days, weeks or months. But it works if you stick to it.
You are in control: Your fear cannot force you to fight it.
“There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.” (1. John 4:18, highly recommend the entire 4th chapter)
“God is love.” 1. John 4:16
The technique: 2:06
THANK YOU!!!!
This double inhale and exhale saved mi flight experience. It's incredible, it totally works, as I have plane phobia and managed to calm myself only doing this.
Echoing that this is one of the best tools for reducing anxiety in the moment I've ever come across. Immediately practical and always helpful. I've passed it on to many parents who are struggling with how to stay calm in stressful interactions with their kids. Thank you so much.
I have found that practicing this breathing technique leads to the double inhale more spontaneously and without any conscious effort. When I was younger (now 70), and did a lot of running for exercise, I remember this happening sometimes, during my runs, and it was extremely satisfying. I never thought of making it happen, it just did, and I loved it. I knew it was a sign of incredible fitness.
I also noticed myself doing this rhythm spontaneously during running! Particularly medium-intensity, not jogging or sprints. Feels much better than the other breathing techniques I've seen runners use.
I picked this technique from Andrew's guidance a year or so ago and it works everytime ❤ This man articulates science into that which assists and accelerates your induction into higher quantum states of consciousness 💥✨️
I was struggling with high blood pressure and since incorporating this breath work into my day, has come down to perfectly normal levels. My mom recently started and she has seen the same results.
I was stuck at 128/73 and using this tequneque have finally gotten to constant normal readings!
Do you do this a couple of sessions a day or are you using it every moment
@@immevanstraaten6922-3 times a day.
This technique just got me through the most stressful situation I've had to face in years. #TimFerriss
#HubermanLab #AndrewHuberman --- Thank you!
I've been doing this the past few days when feeling stressed and used on my son and incredibly effective
I now use this regularly & it has helped me gain control over my anxiety 🙏💝👏
Psilocybin containing mushrooms saved my life. The drastically reduced my benzodiazepine withdrawal allowing me to quite illicit pill addiction after three years of heavy daily use before it would had became medically dangerous to quit. It has also helped me survive depression.
The Trips I've been having really helped me a lot,I finally feel in control of my emotions and my future and things that used to be mundane to me now seem incredible and full of nuance on top of that I'm way less driven by my ego and I have alot more empathy as well
@Lillian Victoria I was having this constant, unbearable anxiety due to work stress. Not until I came across *dr.jeromespore* a very intelligent mycologist. He saved my life honestly
@Lillian Victoria You can check him out on. 👇🏻
*l* *G*
@@ryancihet555 I feel the same way too. I put too much on my plate and it definitely affects my stress and anxiety levels. I am also glad to be a part of this community.
Thank you. I found some yoga Nidra meditations here on youtube and they use this type of breathing. It works well. I’m healing from trauma caused by illness and surgery. Really messed up my nervous system. Finding ways to be calm helps me heal. ❤️🩹 thanks again.
I tried this pattern for the first time today at work, most stressful day of the week. Maybe too early to say but so far it was a game changer. Thank you Dr Huberman and Tim this was a very helpful episode. Greetings from Tijuana Mexico.
so, how are you now?
I tried this now, maybe its too early to say now, but I was feeling light headed and out of breath, I did this exercise and I feel much better, I did maybe 5 sessions and felt immediately how I calmed myself...
rn im sitting on my toilett, scared for a phonecall im gona make and this stuff legit relaxed me instantly. thanks for this information
You broke the toilet and had to phone your landlord?
Give this man a raise!
I was so stressed today since the moment i did for 10 minutes i felt much more better thanks DR. May GOD bless you.
For how long can we do physiological sighs?
👏
@@gigachad65213 are recommended in this video to reduce stress. U can do more if u want.
1) 30 deep breaths in through nose then 30 passive quick exhales through mouth
- you will feel agitated, blood flow increases, adrenaline increases
- your body will want to reduce inhale amounts, keep breathing deeply as possible
2) THEN exhale only through the mouth and hold the exhale breath & stay calm for 30-60 seconds
3) REPEAT steps 1 to 2 (TWICE), exhale & hold breath for 30-60 seconds
4) THEN inhale deeply and hold breath with lungs full for 30-60 seconds
- dopamine releases, feeling of calmness/alertness, increases stress threshold/grit/mental toughness
- ability to think clearly/calmly during times of stress/adrenaline spikes
Thanks Wim Hof.
Wim Hof to the rescue
Thanks
Thank you!
So you patented Wim Hof. Reported
My Notes:
- Physiological sigh is a breathing technique for stress reduction.
- Involves double inhale followed by extended exhale.
- Re-inflates lung sacs and offloads carbon dioxide.
- Can be consciously driven and used anytime.
- Breathing affects heart rate variability.
- Inhales speed up heart rate, exhales slow it down.
- HRV is based on the respiratory sinus arrhythmia, which involves the brain signaling the heart to slow down during exhales.
- Longer exhales compared to inhales can lead to a decrease in heart rate and a calming effect.
- Conversely, longer inhales compared to exhales can increase the heart rate and activate the system.
Concepts to keep in mind
• [[Physiological Sigh]]: A breathing technique involving a double inhale followed by an extended exhale, aimed at reducing stress and anxiety.
• [[Breathing Techniques]]: Various practices and exercises that focus on conscious control of breathing patterns.
• [[Stress Reduction]]: Strategies and techniques aimed at managing and reducing stress levels.
• [[Mind-Body Connection]]: The relationship between physical and mental well-being, emphasizing the influence of psychological factors on physiological processes.
• [[Heart Rate Variability (HRV)]]: The variation in time intervals between consecutive heartbeats, reflecting the autonomic nervous system's regulation and response to stress.
• [[Respiratory Sinus Arrhythmia]]: The natural variability in heart rate that occurs with respiration, where the heart rate slows down during exhales and speeds up during inhales.
• [[Holistic Approach]]: An integrated and comprehensive approach that considers the interconnectedness of different aspects of health and well-being.
• [[Mindfulness Practices]]: Techniques and exercises that cultivate present-moment awareness and promote mental and emotional well-being.
• [[Yoga]]: A physical, mental, and spiritual practice originating in ancient India, combining postures, breathing exercises, and meditation.
• [[Workplace Wellness Programs]]: Initiatives and activities implemented in the workplace to support and improve employees' physical and mental well-being.
The physiological sigh offers a practical and accessible method for managing stress and anxiety. By incorporating this breathing technique into daily life, individuals can quickly reduce their stress levels. Moreover, understanding the relationship between breathing and heart rate variability provides further insight into the mind-body connection. Practicing conscious breathing not only calms the mind but also influences the physiological response of the body, offering a holistic approach to stress management. Exploring the broader implications of these findings, one might consider integrating breathing exercises into mindfulness practices, yoga, or even workplace wellness programs. The simplicity and effectiveness of the physiological sigh warrant further exploration and experimentation.
Understanding the relationship between breathing patterns, heart rate, and HRV can have practical applications in managing stress and promoting relaxation. By consciously focusing on exhaling and making exhales longer than inhales, individuals can engage in a simple breathing technique to calm their system and reduce stress. This technique can be particularly useful in situations where relaxation is desired, such as before important presentations or when experiencing anxiety. Additionally, further research on the topic may shed light on how HRV can be utilized in various therapeutic interventions and stress management programs.
Thank u so much
Thank you Dr Huberman , this technique help me a lot. The best on You Tube
Dr. Huberman is my hero. You can tell his passion to just help everyday people like us live better lives, is genuine.
Most Valuable 4 min.'s of a very informative video... Technique is the Same 1 my Counselor taught me 1 yr. & 1/2 ago..Amazin'! Very good session!
I just had a lot of anxiety build up after a confrontation i had with someone, did this breathing technique afterwards and it did work, i still feel the tingling of the anxiety a bit but i feel way better now, so it works
What does this anxiety look and feel like? Because my social anxiety kicks in hard whenever I have a confrontational situation with someone and I hate it so much.
@@codinginflow my heart starts to pump faster, my head repeats the same thoughts over and over that caused the anxiety and i feel a rush all over my body so to speak, mostly i feel the anxiety build up in my chest
@@bastianrivero For me it becomes so bad that I'm unable to speak because I know my voice is shaking like crazy, my face gets red and even my eyes start tearing up. And that happens even if I'm not even physically scared of the other person. So annoying.
@@codinginflow i had a difficult childhood so i guess thats where it comes from.. but ive been able to calm my anxiety more and more.. you can do breathing exercises , search for andrew huberman.. he has great info on it
@@bastianrivero I listen to Adrew Huberman a lot but to be honest, this particular breathing exercise doesn't work for me when I'm really anxious. It feels more like getting waterboarded, making me even more anxious 😃
Works very well for me and I use this technique daily now. Thank you very much.
Brilliant thank you! It works a treat!
and during the exhale you can add a sound of release and see if you can glide into a yawn, than you have a double relaxing effect
Short and sweet. Thanks a lot!!!!
This truly does work but dont over do it becaue you'll feel more anxious. I was just practicing it an hour or two ago and I felt brain zaps. Brain zaps are what most of us anxiety say whenever we feel more anxious. I get the same thing whenever I work out too and its weird because excercising helps you to relax too but too much of it if you are suffering from anxiety is not good.
💡 I was suspecting this!
im from argentina . its amazing how dr huberman continues his improving at "learning" how to teach!i ve heard this concept so many times but this time ( in particular) the message was so clear! amazing. thank you tim and andrew
I've found these tools and used them for long time in physiotherapy clinic practice as i see alot of people with pain or other forms of stress where it has gone so bad that their motorfunction is colalpsin and thus engaging in other locomotor dysfunction related pain... stress is a beast with many forms.
Thank you so much for this vital knowledge in a bite sized piece, I share this to all my clients and it's super effective for them to release stress and reduce their Parkinson's symptoms. Dr. Huberman is amazing and his knowledge and passion for helping people is admirable. Thanks for this and all your videos, Irene x
Hello @ Helping people with Parkinson :)
I've been asked as far back as I can remember "why do you sigh?" and or "huff?" ... anxiety and overall thinking patern become easier to deal with! Thank you for making a point that it's helpful and not a sign of outward frustration!!!!!
I’ve had the same thing happen! One roommate I had thought it was because I was often in a bad mood and depressed. He was right, so it can be a bad sign. But it’s usually a sign of internal frustration, not outward. It sucks that sometimes people can’t tell the difference though.
Awesome. Thank you.
With ADHD and Asthma I'm often anxious for no good reason and it's difficult for me to breath properly
You likely don’t have asthma. You have vocal cord dysfunction and you need to see a qualified speech therapist
Yes it works. I am 192 cm 117 kg man (big and very beefy) and with this my resting heart rate went to 39. But i was still warching the video and that sooths me somehow si it worked in tandem. But note one thing. If you do it so vigorously how you see in this video, it will not work. That is simply form of hyperventilation. You need to breathe in and out smootly and slowly, silently. Then it will work like a charm!
🎯 Key Takeaways for quick navigation:
00:00 🧪 *Research on stress reduction focuses on breathing patterns that can be quickly adjusted in real life.*
00:31 🌴 *Traditional stress relief methods like vacations or massages are effective but slow and take you offline.*
00:45 🧠 *The 'physiological sigh,' discovered in the 1930s, involves a specific breathing pattern for stress relief.*
01:00 😴 *This breathing pattern, common in deep sleep or during emotional sobbing, helps regulate carbon dioxide levels.*
01:41 🌬️ *The physiology behind it involves re-inflating lung sacs to offload carbon dioxide more efficiently.*
02:10 💨 *Practice involves a double inhale followed by an extended exhale, best done through the nose.*
02:36 ⚡ *Just a few repetitions of this breathing technique can rapidly reduce stress levels.*
03:04 ❤️ *Breathing patterns, especially exhales, significantly influence heart rate variability (HRV).*
03:46 📉 *Emphasizing exhales over inhales can slow down the heart rate, inducing calmness.*
04:01 🔺 *Conversely, focusing on inhales can speed up the heart rate, creating alertness.*
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Here's the issue, when I having an anxiety attack, this is the last thing Im thnking about. I have tried this.
I watch this video when I get panic attacks sometimes as a reminder. A doctor bumped into me after my visit and that shit freaked me out. I wasnt ready for that. I've been having panic attacks for a week. Thank you so much Andrew Huberman. Youre the real G
Your visit where?
Why these types of videos gets low views?this is amazing knowledge from top peoples...
So I am at my job right now, took a break and just did this. I did it 4 times in a row. It just made me almost feel high🤣! Slightly light headed lol, it got me ready for work RIGHT after. It made me almost happier and giggly, completley clear headed and lifted off my feet so to speak. I have never ever experienced anything like this in my entire life from a breathing technique wow.
It is truly the greatest breathing method I have done . Box breathing is 2nd one. I do both everyday combined . Wim hof isn’t as effective to me but is good as well
For years after intense workout I tend to exhale longer than inhale and found I could control the heart rate with that. Now I understood the mechanism behind that. People who would want to know in yoga there is a breathing exercises like a breathing exercise called full yogic breathing will help will help to reduce the heart rate and kapalabhati will increase the heart rate.
No words for your work Sir!!
I've leant so much watching his videos. 478 breathing technique helps . love his videos
I‘m not sure if it‘s just that I‘m doing it wrong or that I’m too dependent on it… After some years I have the feeling (or the people around me have…) that this habit can even cause more anxiety in the long run!
Hyperventilation causes anxiety. And if you force yourself to breath, you create this hyperventilation. In this situation you don't have enough carbon dioxide in your blood, and you don't need it to remove at all. People don't need to remove it from their blood completely.
So I think the method should work for some people. But if your carbon dioxide levels are already low, it will create anxiety for sure!
I'm not a doctor, just my observations.
4:13 this is the best thing i ve learnt lately
It really workes , thank you so much 🥺
this is incredibly true and so powerful.. i have always had bad anxiety and everything. so learning how to reduce stress and control my nerves really was a head on solution to the bulk of my anxiety disorder. controlled breathing and double breathing work miracles. i also recommend looking up wim hof if you dont know this guy.. he inspired me to really pursue self educed stress and learning to overcome it.. its helped me very much
This makes so much sense!
Great points Dr. Huberman, I appreciate your ability to deliver key points, in a direct and concise manner. You are one of few that I find, knowledge, personal journey and determination very inspiring. Thst being said, I believe, Stress will always be part of modern life, I don't believe it to be entirely bad, as long as one learns how to dominate it at its peak, and learns its timing-variables management. sort of a conscious state of harmonious tolerance ... Perhaps, sometiens instead, we often tend to dismiss it all together.
Love this breathing technique!!
Excellent explanation 👌
Two of my favorite people. They have save me one more than one occasion. ♥️
ThankYou for the information.
This is amazing works instantly
Dr. Huberman really is one the edge of new development and research. Many of these other doctors and physicians speak and act like it's they're a few decades behind.
Superb! What a fantastic video - simple, easy to use advice to help relax the body 🧘🏼♀
How wonderful. Thank you for this beautiful session Tim. I found your knowledge and explanations so sensitive and soft and warm. When there is a willingness to connect with others, anxiety can be explored, with awareness in order to reduce it's impact. Patience, showing up and being kind to ourselves when we fall is like retraining the amygdala in the present moment. With awareness, this becomes our super power to being with the anxiety that comes and managing it better. Waving to you with love, Marie-Louise from Cornwall, UK ❤
Beautiful said.
This is great information, Tim! Love this video
I have a three year old, he used to breath like this right before ending a big cry when he was upset. I could tell his crying was over because of the double breath and long release. He still does it sometimes in his sleep.
I have an additional comment:
When you breathe without an abdominal component, there is
• more change in pressure in the thoracic cavity for the same exchange of air, with a consequence of
• increased fluctuation in somatic/emotional intensity.
• Together with this, there is a comparative lack of a para-sympathetic involvement, due to the sun-shaped plexus of nerves in the abdomen being less stimulated:
• The increased sympathetic reactivity effectively magnifies emotional lability; there is a reduction in affect tolerance; a smaller window of tolerance to outside mental/emotional stimuli.
Conversely, when breathing abdominally,
• the stimulation of the solar plexus causes more para-sympathetic (relaxation) response and
• the exhale requires the diaphragm to move up less and
• the tendency for the heart rate to increase is minimised.
Following this, with an abdominal inbreath, there can be
• a sense of retaining the level of relaxation/groundedness, while
• the reduced change in the thoracic capacity takes the edge off the sympathetic response and
• allows it to be more of an activation of awareness (of the relaxation) rather than increased reactivity.
Cool thanks, are you a doctor?
I've been doing the 4,7,8 breathing technique for a while now and have adapted it by using this double breath to start, in place of the normal inhale for 4 to start. A very notable improvement!
Same. This technique gives me the same results but much faster!
Oh that's v interesting! Smart!
I am not lying I have OCD and Anxiety and as I am from India my parents told me to add Yoga and Pranayama (Breathing Exercise) in my routine and then I found out my Nostrils are not able to Inhale that much air and plus my Right Nostril is not able to inhale as much as left. My Yoga teacher fixed that by Forcing me to Breath Faster and I am telling you the Movement my Nostrils opened and I started breathing patterns my Anxiety went Down rapidly and the feeling you get after Breathing patters like a Booze is amazing.
I have been on meds since 15 years for anxiety..can you please share how to do pranayama?
This stops chest anxiety instantly. Best advise
I just learned that this works on my chest anxiety as well. the discomfort, almost pain coming from the chest like a heart attack when anxiety hits.
Explains it at 1:15.
Could you put subtitles in the Videos, please? That would help me a lot 😊
I figured this out by myself like two years ago if you have anxiety really bad like I get because I have MS it will save your life in certain times.
thanks a lot for the tips
Very true I also use this technique, it works most of the time, specially with remedial tactile therapy you can manage stress and pain in the same time. This is very interesting, they is a lot more to discover about the link of O2 and its "oxidative property" that can be useful and armful in the same time.
Today afternoon at 3 pm I got an anxiety attack and almost heartburn and immediately I started the process of breathing as stated and. It worked. Thank you 🙏
V have to exhale thru mouth or nose?
@@ketanchandanshive7315 exhale slowly through the mouth
@@ketanchandanshive7315through 👄 mouth
Tremendous, thanks very much
It works, and thank you again.
My daughter has anxiety and severe fatigue problems but bloodwork shows she is often hypocapnic. She is not hyperventilating at the time of the blood draw. I have wondered if her carbonic anhydrase activity is elevated (she also hates carbonated beverages as she feels the bubbles too intensely). I guess the only way to know if this would help or hurt is to try it.
Is there any guided rhythmic breathing for increasing power of focus and concentrat on study and computerPROGRAMMING?
can you suggest me any video ?
Please!
Thoroughly useful - thank u
I am curious: have you heard od so called "pursed lips breathing"? It's a method of inhaling air trhough nose, and then purse your lips and exhale so that you are tighthening the opening of your mount and apparenetnly more CO2 goes out. It's said to be helpful with people with asthma, COPD, and relieving stress in general...
All known to yoga/pranayama for thousands of years
There is a Qigong breath called "sipping breath" which is basically the double inhale extended to triple or quadruple inhale. Do you think this would be more effective IF and only IF the person became comfortable with this practice?
This really works, you can fall asleep with this, then waking up in stressed, do it again...
Can't believe I'd never heard of this before. Really works.
Sorry, Dr. Huberman, yogis have known this for centuries.
2:11 actual demonstration timestamp
Thank you for sharing your wisdom with the world, Dr. Huberman (and thank you Tim for being the conduit for which that info reaches us)!
Can someone explain to exactly how to perform this tecnique and for how long each day? Thanks in advance
“Unless you’re in water” 😂 thankful he said something I was gonna try this while drowning to calm me down
My dog has high anxiety
I noticed that he does this just before he ready to fall asleep
He’s a sigher also
😌
Can ןhave a reference to a publish research oy the benefits of physiological sight? Thanks
It doesn't really have any.
At least nothing i could find.
Edit :
I found this pubmed.ncbi.nlm.nih.gov/24020097/
Does anyone know if this is particularly effective during hyperventilation? Or is it better to do square breathing, or just even intake and exhalation? I’m under the impression that hyperventilation is due to low carbon dioxide, and I feel like the physiological sigh may not be best for hyperventilation.
Priceless knowledge
“Health is a state of complete mental, social and physical well-being, not merely the absence of disease or infirmity.”
So how long do you hold the double inhale? How long do you the Exhale?
Details plz. 🤷🏻♂️
Love Andrew
Can you also do this breathing tecnnique if you have a heart problem like Tetralogy of Fallot with PDA? Thanks for your amazing videos, so helpful!
That was brilliant!!
Is too much Carbon Dioxide related to anxiety? Is it in part causing anxiety?
Trying the technique…I’m doing the double inhale through the nose…my question is though..do we exhale first my releasing the tension from our diaphragm and stomach first to really get the air out or do we forcefully exhale through your mouth to get all the air out? I’m really having a hard time bc the extreme physical tension of my body makes it extremely difficult to exhale all that air out…that’s why I feel like this breathing technique didn’t work for me instantly..tried it like 10x. Any help of suggestions is appreciated
What a wonderful knowledge for the people to acquire it 🔥😀
So we inhale twice and then exhale and the exhale has to be longer in time than the two inhales ? Is that correct ? Or are these two separate exercises ?
"Unless you are underwater"
So... What's the ideal (I assume lmao) exhalation pattern that allows for maximum breath hold length/stress reduction in an anaerobic environment. One long extended exhale? Various 'puffs' out every few seconds or so? Would love to get more research in this area.
So Exhale through my mouth or nose? i ve seen a lot of videos lately that breathing through nose is better. But he said exhale as much as possible at once. so mouth is better in this methode?
Do you exhale through the nose or mouth? Or does it not make a difference?