Huberman‘s Study: Wim Hof vs Sighing vs Meditation
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- Опубликовано: 16 май 2024
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A recent study published by Andrew Huberman's Lab in Cell Reports Medicine showed that a 5-minutes daily breathwork or mindfulness meditation improves mood and reduces anxiety. Furthermore, they showed that breathwork improves mood and physiological arousal more than mindfulness meditation. And that physiological sighing is most effective at improving mood and lowering respiration rate throughout the day compared to box breathing and cyclic hyperventilation. For clarification: cyclic hyperventilation is more widely known as the Wim Hof Method breathwork.
So I want to go over all these practices so that you can test them out and see what works best for you. I will also give you some perspective and insights into how these practices are connected to your mental health and stress.
Link to study: www.cell.com/cell-reports-med...
A little bit about myself: I'm Kitaro, a Movement, Kung Fu, and breathwork practitioner and teacher. I don't like fitness. Instead, I like to combine Movement with philosophical thinking - if that makes sense. I try to publish weekly videos. So, if you like my vibe, please subscribe to this channel.
Timestamps (to save you some time):
00:00 Intro and Huberman's Lab Study on Breathwork and Meditation
01:21 Meditation and Breathwork
02:40 Box Breathing
04:53 Wim Hof Method Breathing or Cyclic Hyperventilation
07:00 Cyclic Sighing or Physiological Sigh
08:44 Breathwork/Meditation Integrations and Conclusion
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I do my 2-4 rounds of the WHM, then go right into Meditation. They flow nicely together. Cheers to those who are doing the good work for themselves.❤️
interesting approach, wanna try it too
Nice! I just uploaded two guided breathwork videos where I integrate WHM with Meditation.
I do the same, I heard that "bellows breath" breathing technique before WHM had some beneficial effect so will be trying that tomorrow.
All the love all the power brother
@@steventait9244 I start with WHM, then 3 rounds bhastrika, 3 rounds kapalabhati ("bellows breathing), then add some other breathing techniques, kriyas or other yogic techniques and finally various meditations. That and cold exposure is absolutely life transforming.
Wim Hof before meditation is wonderful
Love your style of content delivery. Very easy to absorb and fun to learn from. Thanks for adding good things to the world!
Thank you for the nice words! Keeps me motivated
@@KitaroWaga a request: would you consider making a video regarding if/how recommendations differ for women vs. men vs. children vs teens and breath work/cold exposure?
Description of breathing protocols
A)
Mindful Meditation
Participants were informed they should sit down in a chair or, if they preferred, to lie down, and then to set a timer for 5 min. Then they were told to close their eyes and to start breathing while focusing their mental attention on their forehead region between their two eyes. They were told that if their focus drifted from that location to re-recenter their attention by focusing back first on their breath and then on the forehead region between their eyes. They were told that as thoughts arise, to recognize that as normal, refocus their attention back to their forehead region and to continue the practice until time has elapsed.
B)
Cyclic Sighing
Participants were informed they should sit down in a chair or, if they prefer, to lie down, and to set a timer for 5 min. Then they were told to inhale slowly, and that once their lungs were expanded, to inhale again once more to maximally fill their lungs -- even if the second inhale was shorter in duration and smaller in volume than the first, and then to slowly and fully exhale all their breath. They were told to repeat this pattern of breathing for 5 min. They were also informed that ideally, both inhales would be performed via their nose and the exhale would be performed via their mouth, but that if they preferred, they were welcome to do the breathing entirely through their nose. They were also informed that it is normal for the second inhale to be briefer than the first.
Then they were told to return to breathing normally.
C)
Box Breathing
Participants were informed they should sit down in a chair or, if they prefer, to lie down, and to get a timer with a seconds counter that they could watch.
Then they were told to take the “CO2 tolerance test” as follows.
1)
Take 4 breaths. An inhale followed an exhale = 1 breath. Ideally these are all done via the nose.
2)
Then take a maximally deep breath and once your lungs are full, exhale as slowly as possible through your nose or mouth.
3)
Time how long it takes (in sec) to empty your lungs; this will be your C02 discard duration.
4)
Do not hold your breath with lungs empty. Once your lungs are empty simply record your ‘discard duration.
5)
Use your discard duration to determine how long your inhales, exhales, and breath holds should be for the box breathing protocol using this table:
· 0-20 s C02 discard time = your inhales, exhales, and breath holds should be 3 - 4s.
· 25-45 s C02 discard time = your inhales, exhales, and breath holds should be 5 - 6s.
50 - 75 + sec C02 discard time = your inhales, exhales, and breath holds should be 8-10 s.
As a fellow breathwork instructor, I really appreciate the way you guide your students through the exercises with such clarity and compassion. Your videos are an inspiration to me!
I'm glad you're highlighting the differences between Mindfulness and Breathwork. Both are a powerful combo, thank you for sharing your insights! Huberman is great, however it made me laugh when he said he 'Meditates by thinking about his brain' during his interview with Rick Rubin. So when I saw he was putting mindfulness and breathwork in the together in his study, I had to take it with a pinch of salt. Mindfulness Meditation is a life long and worthwhile process. Nobody completes it.
Your lighting and background setting is calming.
Thousands of year old Pranayama techniques (part of Yoga tradition) are now being studied under various names in the west. Great!
Thank you for this:
00:00 Intro and Huberman's Lab Study on Breathwork and Meditation
01:21 Meditation and Breathwork
02:40 Box Breathing
04:53 Wim Hof Method Breathing or Cyclic Hyperventilation
07:00 Cyclic Sighing or Physiological Sigh
08:44 Breathwork/Meditation Integrations and Conclusion
I also find the box breathing particularly helpful for cold exposure. I can keep myself from starting to shiver that way.
Yep, it's a great method!
In general, Huberman breathwork provides immediate impact but is a temporary shift compared to when meditation is done for prolonged periods. Vipassana meditation is by far superior for transforming oneself when avoiding recoil or relapse is the intention.
However, even though the Huberman technique being more effective in 5-minutes than the other seems to be true, when the others are done for prolonged periods (Transformational Breathwork), unparalleled shifts at the subconscious level (childhood and generational trauma release) make the others far superior when it comes to making shifts last longer/establish a new baseline, etc.
Definitely makes sense! Thanks for bringing that up! Everything has its own purpose and we can acquire tools for every situation
Lovely, Thank You.
This video is a gem. Thanks so much.
🙏 thank you for these vids!
👍
Thank's for sharing!
Thanks for your good work.
Great video.
awesome stuff. so in conclusion: focus on inhale = active and focus on exhale = calm down. this is great daily routine advice. ty for the input!
You are great, keep doing this
AMAZING presentation! Thank you!!!
nice video!
Excellent production, great explanation
I am a professional in the field of breathing too, and this might be one of the best videos I have seen on breathing and the different techniques. Great man 👌🏽
Thanks for pointing out that the study didn’t do full breathholds and was focused more on hyper ventilation. Great video!
Glad it was helpful!
Thank you for an excellent and educational channel. Keep up the good work, I’m a fan!! 😊
This is a great video. I like how you have broken things down and analysed the various breathwork types into useful components specific to one's needs.
Just listening to you Sir, I find relaxing. Thank you!
I enjoyed the creative video editing. Thanks for sharing!
I'm in. Fantastic material
Heart rate variability breath work is very good too - particularly for those with anxiety
super
Love this. Thank you! I use breathwork in the beginning and middle of two hour meditations. Amazing synergy. I’m using the breathwork to stimulate the pineal to support me during the meditation. The medial breathwork is the help me stay awake, but as close as possible to a sleep (delta) state.
Very helpful. Thank you for the careful analysis of the different goals/benefits of these disciplines. Will try them on for size.
What a vademecum, im shocked. USEFUL!!! All in one.
Amazing content. Amazing channel. I'd love one day to give back like you are doing.
Hey terrific info here. You are so on the ball, answering my questions as they form! Cheers
Thank you!
Finally someone gave me an answer. Ever since I started using the Wim Hoff Guided Breathing Method I feel much better. I also like the alternative nostril breaths, Cyclic Sighing and Skull Shining Breath. I have very good memories of meditating but never knew if I was actually doing it often had a nice feeling that it didn't do anything. In the case of breathing exercises, I can see a clear difference for the better. Wim Hoff guided session is my favorite method right now. Good material. Regards.
Thanks, love your content, you're a good teacher.
Glad you think so! Thank you
Comparing breathwork to mindfulness is like comparing apples to oranges as they both have different aims. Breathwork may well achieve better mood results in the short term but by practicing mindfulness for at least half an hour a day we are rewiring our brains so that they are better set up for mental well-being. So, mindfulness is helpfully seen as a longer term project with profound effects whereas breathwork is a good way to change your short-term mental state.
Interesting and well-presented video though. Thanks.
Yes, I think so too. But it was an interesting study. And I find it great that science dig deeper into these fields and actually providing backed data of the benefits.
Box breathing is new to me. I think I will work it into my routines.
Super helpful. Thank you man!
Glad it helped!
Thanks much appreciated, I like the way you explain things, also you come across very humble
Thank you
thank you! i am a recovered everything.. thanks to meditation and breathing
Thank you for this clear explanation of the difference between those breathing techniques. 🙏
What was the answer?, i don't understand because I speak spanish
This explanation was so very helpful, gracious thanks for posting this and the clarity it brings to the pragmatic use of each method
You're welcome! Glad, you find the video helpful
Thank you for all this information. This is a great way to test new methods.
You are welcome!
Thx for sharing, always useful and easily understood.Namaste 🙏
Thx you!
Great work thanks for this post!
Glad you enjoyed it!
nice video! i have been practicing the wim hoff breath upon waking for the past 3 years. never missed a day. i think your point that the physiological sigh is something not that suitable to early morning is good. i guess for serious anxiety maybe it might be useful. one thing i liked was that you were doing the wim hoff breath through the nose which is what i've always done. i started taking a final mouth sip before the hold at the top which is pretty nice.
Great channel thank you
Glad you enjoy it!
Keep up the good work. Breath work has added so much quality to my life
Thank you! Will do!
Wow! Great intro. Informative, engaging, and well paced. I don’t have time right now but I am very intrigued by your opening. Instant subscribe; I’ll listen to the video later tonight! Thank you!!!
since meditation and breathwork came into my life it totally changed my world.
I just love your content. Didn't find anything nearly close to your quality. Thank you for your effort!!
Wow, thank you for your motivating comment! It is a lot of hard work. So it's always nice to get these comments. Much appreciated!
Thank you for your efforts and guidance!
It was really what I looked for! I started trying different methods and had in mind question about the difference. Now, I have the right answer!
You're welcome, my friend!
Thank you for this informative and thoughtful video.
You are so welcome!
I recently started combining WHM with a progressive muscle relaxation from Dartmouth and this stuff beams you to the moon. Instant nervous system reset.
wow, thanks for sharing!
Very informative. Comparing these different methods helps to focus in on one's objective and which practice is most suitable. Thanks.
Subscribed nao. Thank you^^
Thanks 🙏
Very clear explanation and straightforward structure
Thank you!
I’ve done the WHM at various points with varying consistency and mixed results. The last few times I did it I ended up getting sick a day or so after. I also noticed that the more I practiced the method the shorter the duration of the positive effects. In fact, I ultimately decided it was a net negative for me which is disappointing because I really enjoyed it early on.
So glad I watched this. I was starting to have my opinion on Wim Hof's method swayed by Huberman's newest ep on breathing. Was almost making me deny the obvious benefits I have received from it. The lack of the lengthy breath-hold is a real mistake in the study IMO. Thanks for reading his study for me, really helped me out.
Also, do we think doing the Wim Hof method before sleep could negatively impact the quality of sleep?
very informative thank you, pity the protocols in the study were flawed, But as a avid WM practitioner it has benefited me immensely. Always doing 2-3 empty lung holds, then one full lung hold before meditating.
In Germany we call people like you „Ehrenmann" 😄 (Man of Honor)
Excellent video! Very interesting and balanced critique of the Huberman lab paper
Glad you enjoyed it!
Great video, thank you. Breathwork protocols will produce instant results. Contemplative meditation, although it is harder to practice, has a higher potentiality for transcendental transformation, especially if one practices millenia-old meditative techniques, such as those from Vajrayana Buddhism. The best physiological and mental results are created by integrating breathing methods with mindful contemplation. Personally, whenever I perform a long breathwork session I always include mindful meditation into the breathing technique (e.g. awareness of the breath, interception, open "space" awareness, interpersonal sense e.t.c.). One needs to find what suits him best through the experience of practice.
Great Video! Any opinions on Andrew Weil's 4-7-8 breathing technique?
Have you ever tried physiological sigh style inhale but then a fast strong exhale? Works for me to get energy
I just left a comment about the wim Hof inhale versus exhale and one of your other videos. synchronistically coincidentally I just watched Huberman‘s video yesterday and I left a comment because he seems to say that the inhale and exhale are both maximum equal and that the exhale he’s intentionally equal to the inhale.
Super high quality video and very refreshing.
Would you be able to make a video on how to incorporate both (breathwork & mindfulness of breathing into one session).
I have one guided breathwork video where I kind of integrate introspection/mindfulness into the breathwork: ruclips.net/video/5WgsNlykgHw/видео.html
Would this be helpful?
I find doing a slow, prolonged inhalation >10 sec followed by a long , slow and prolonged exhalation works best to calm down my physiology. This helps to get into a body scan awareness meditation session where breath is in the background.
Your fitment is spot on. I was interested to have the same wheels on my IS and was curious what the offset is on the front and rear?
Great content, thanks for the video in the sight are you exhaling through the nose? Thanks
I do one hour every morning. I use the breath hold to meditate on nothing and my inhale as a way to trance out. My two minute holds work for my high strung disposition
I don't know how rare case I am, but when I tried Wim Hof method like three years ago (I was 16) my resting heart rate almost doubled from around 60 to 120. That was measured by my wrist watch so maybe not the most accurate measurement, but still. I did the practice only for like three days and it took two weeks for my heart "flutters" to calm down.
Thanks for the video. What's the audio track playing in the background?
Hi bro, hope today is good for you and thanks for a fascinating video. This is the first I have seen of your channel and subbed. Could you recommend any technique to improve lung capacity and lung strength for someone who has smoked various substances for many years. Although I haven"t been diagnosed with any actual "disease", if you prefer to call something in that way, but obviously have damaged them badly. I have found my new diet starting to help (75% raw plant based) no meat, dairy but need a regular practice to gauge improvements....any help would be greatly appreciated. 🙏
I’ve had great results when I combine 5 mins of box breathing with a 20 min NSDR. HIGHLY recommend
thank you for sharing!
Nice, NSDR is basically Self-Hypnosis then Progressive Muscle Relaxation, and Box Breathing can serve as a good induction due to the focus required
Wonderful video. You answered questions I didn't know I had about my breathing practice. Hoping you might have some guidance on this... I'm now having trouble with my breath retention with empty lungs. My breath retention with full lungs has improved. Is there something I should be doing? Thank you!!
Glad it was helpful! Breath holds on full lungs always feel easier, so it's unfair to compare it with breath retention on empty lungs. There are several things you could do to improve your breath holds on empty lungs:
1. Make the hyperventilation part of your breathwork more intense (fuller inhales, faster pace, quicker exhale/relaxation), or make it longer.
-> this will offload more carbon dioxide and subsequently make your breath holds longer.
2. Increase the rounds your doing for the WHM breathwork. Instead of 5min, try to do it for 15 or 20 min. You will notice that your breath hold will increase.
3. Relax more when you hold your breath. Lie down or generally minimize tension as much as possible.
Hope this helps a little.
@@KitaroWaga Thank you for taking the time to reply! I'll give it all a try...and maybe go through wim Hof's 30 day program again.
Nasal breathing is the way forward but I love a WHM stressor breathing technique
❤
🙏
I noticed that neither you nor Huberman emphasized the importance of holding one's breath for an additional 15-30 seconds when the urge to breathe initially arises, as part of Wim Hof's method. I would like to explicitly caution that this particular moment could potentially be dangerous if one is not seated or lying down properly. I have personally experienced intense noradrenaline discharges during this phase, which were more severe than any other breathing technique I have tried. This sensation was so overwhelming that my skin became insensitive to cold exposure, and I felt detached from the experience.
And do you think this noradrenaline discharge is good or bad?
@@theGuilherme36 The discharge of hormones that it provokes allows us to reinterpret the sensation of cold as something pleasurable. It is something that can be consciously achieved, but it is a "hack". I have managed to make it from Huberman's comment about dopamine and his Pilot pen (how he could achieve a dopamine discharge by reflecting on something he likes, even if it was something trivial). I will make a disclaimer first... it is something that cannot be done without due care and safety measures (be seated in a safe place and do not assist yourself with any means, nobody wants to end up like David Carradine), with Wim Hoff's technique the discharge can become very intense if you extend as much as possible the air containment and at the same time in the last seconds the core of the body contracts (it gives a very particular feeling of well-being and allows you to get into the ice water without feeling a shock).
I REALLY NEED TO GET INTO THIS
(sorry that I sound a bit dramatic)
It just takes 5 minutes 😉
@@KitaroWaga I just did, from the official channel. I couldn't do the beginner course properly (short on the 3rd round) and I don't understand how to interpret the signals in my body. I'm cold and content right now. Thank you sir, I will take the time each day to perfect this as a routine and will check the other methods and video you mentioned here.
Have a nice day evryone!
Are there any things to consider around ice baths with having low iron and hemoglobin levels. Also, have there been positive effects on relieving tinnitus? ( I’m starting the breath and cold therapy to assist with these health issues)
I have a lot of problems breathing because I suffer from nasal congestion and is very difficult for me to breathe deep I tried my best and I do both mindfulness and boxing breathing sometimes works sometimes don't
The "Wim Hof" hyperventilating method directly causes anxiety and panic attacks for some of us. Does anyone have a technique or strategy to prevent these unfavorable outcomes?
Do you have any video regarding HRV breathing?
Not yet... But thank you for pointing it out
@@KitaroWaga it will blow your mind!
Hey Kitaro. Great video Thank you.
I think you have a shoulder higher than the other. It seems to me.... Just for you to check what´s is going on ;)
I'm just curious on something. When you breathe inward, it looks like you push your stomach inward and and when you breathe outward you end up relaxing your stomach and expand it outwards. When I breathe inward I usually do it reverse. Like I end up breathing in and expand my belly, then breath out and push my belly inward. Have I been breathing wrong, or does the diaphragmatic movement really matter in the sense of correlating toward breathing in and out?
Interestingly i once saw a pod cast with an American dentist who claims that the box breathing method developed by a soldier was wrong regarding the out breath which he claimed should be as long as you like I certainly found this version more comfortable in pratice.
Thats exactly the way I practice box breathing; I allow the out-breath to flow out for as long as is natural, and then I rest. i find this very powerful.
I feel bad for the hearing impaired on this one.. Captions were wayyyyy off. Breastwork etc 😂
Thx for the info 🙏
i love your video, really, i suffer ansiety really hard, and i meditate, but dont seem to work, ( i have a strong ansiety problem) i dont want to being medicate, can you please tell me on your experience of course, wich metod could be better? i was using wim hof method but it dosent make me calm.
Im asking for some advice because you seems to know a lot about this stuff, thanks !
I know of some people who suffer from anxiety and who can't do the Wim Hof breathing because it increases their condition. And I can guess why - because of the stress response from the fast-paced breathing. So regarding breathwork, the physiological sigh might be a better alternative. Otherwise I know of some people who found taking regular ice baths was highly effective.
@@KitaroWaga thanks for taking the time I really appreciate, you look like a really nice guy thanks it means a lot
Link to the paper please!
Added to the description. You will also find it in the free 5-Minute-Guided-Breathwork course. But just in case; here it is: www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8#secsectitle0020
After performing 25 to 30 breathes, empty lungs and hold for 45 sec to 1 minute. Take in a breathe for 15 seconds, Wim Hof says to push that breathe into the brain, is that correct?
Does this work if my pet duck chase me up lamppost?
Thoughtful and insightful video, thank you, but I sincerely don’t see the need or sensibility in differentiating between meditation and breath work. For me they have always been the same.
Meditation can affect your breath and vice versa. Maybe you are just someone who integrate those two practices very naturally.
Kitaro or anyone knowledgeable:
Do you maybe have a good orientation on when to stop holding breath? My urge to breathe usually kicks between 1 and 2 minutes, but I can hold my breath sometimes even till 6th minute - now I am aware that we shouldn't do it till absolute limit of our endurance but I never saw a good description besides "...when you feel the urge to breathe".
That is to say: urge to breathe is a long spectrum from "barely aware of" to "must do it or I'll lose consciousness".
I breathe my stomach is slightly cramping, thats the point when the urge gets super high.
Thats what wim recommends as well.
@@florinho1994 Thanks , will keep it in mind!
For box breathing, when I inhale I can do 4 seconds but it take me longer to exhale. Should I force the air out to be able to follow the 4s?
It takes some practice to find the flow. You don't need to completely empty your lungs when doing the exhale.
@@KitaroWaga Thank you for your explanation!
Originally pranayama or breathwork is discovered to ease the mind and body so we can meditate better. Breathwork and meditation has different purposes yet they are intertwined. We cannot choose one or the other.
Yes we have a choice - we always do. And that's the beautiful thing about it because it is flexible enough to fit different lifestyles, preference and goals. And yes we also can integrate those two into one practice.
@@KitaroWaga agree. For people who focus on materialstic lifestyle breathwork and with little bit of meditation is ok. For those who is on path of spiritual journey on seeking highest self meditation is only way. Yes we have choices.
Love this video but do not recommend the wm hof method for someone who has anxiety issues.stimulating the sympathetic nervous system is the last thing you want! i do the sigh method combined with mindfulness! works like a charm
Don't get the box breathing, for the discard time test it takes maximum to breath out through the nose, and 30sec through the mouth