Neuroscientist: You Will NEVER Feel Stressed Again | Andrew Huberman
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- Опубликовано: 26 фев 2023
- Andrew Huberman reveals a simple breathing exercise that acts as a kill switch for stress. It's called the "physiological sigh" or "cyclic sigh", and it can help you short circuit the stressful response.
Andrew D. Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.
Speaker: Andrew Huberman
RUclips: @hubermanlab
Original Podcast: • Tools for Managing Str...
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#andrewhuberman #breathwork #breathing #breathe #reducestress #biohacking #meditation
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For busy people:
1. Extend your exhales
2. Double inhale and long exhale - physiological sigh
I trained myself not to panic. As I get older, nothing is a drama. It can be the end of my life, but not so easily. Breath well and take it slower than the young days. Walk slowly, react dimmly, keep calm and carry on.
Great advice.
Nicely said. Excellent advice. 🥰
@@joemobumtwizzler6772you must be very young. 😂 trolling is unkind. Your channel has zero content.
@@veraroyen4986 Exactly. Walk faster, climb stairs, live longer. KEEP YOUR MUSCLES (Personal Trainer to older people for 27 years)
Love this ❤
Heard this quote the other day:
"Take a deep breath and just let go.
Find that peace you already know."
My four month old does this right before he goes to sleep! I’ve always thought it was the cutest signal that he was finally settled in and about to pass out, had no idea it served a purpose. Amazing 😍
2:50 for mechanics of the physiological sigh
7:00. Quick stress buster
4:50. Principle 5:30
7:27. Double inhale,exhale 8:29 10:45
9:34. 👌
Thanks. This guy goes on and on. Sigh. Could have been a one minute video. Verbose personified.
Thanks. So tired of plodding through these kinds of videos that take ao long to get to the point.
@@heythavewell,he is a neuroscientist, and he need to explain with detail
The long, tedious explanation is so unnecessary.
Boring. Just show the technique.
Thank you!!!
Here's a detailed summary of the key points discussed:
1. **Introduction to Stress Management** [00:00-00:22]: The video opens by acknowledging the well-known benefits of mindfulness, meditation, and adequate sleep for stress management. However, the speaker notes the difficulty in applying these methods during times of high stress or fatigue.
2. **The Role of the Autonomic Nervous System** [01:01-01:25]: The autonomic nervous system, which controls our states of alertness or calmness, is introduced. The speaker explains that direct manipulation of this system through breathing can effectively manage stress.
3. **Physiological Sigh and Its Effects** [01:32-02:01]: The physiological sigh, a specific breathing pattern, is presented as a powerful tool for rapid stress reduction. This method is grounded in neuroscience and involves a pattern of breathing that directly influences heart rate.
4. **Breathing and Heart Rate Control** [02:47-03:01]: The video explains the connection between breathing patterns and heart rate. Inhaling increases heart rate, and exhaling decreases it. This principle is central to using controlled breathing for stress management.
5. **Double Inhale-Exhale Technique for Stress Relief** [05:43-07:31]: A specific breathing technique is described, involving a double inhale followed by a long exhale. This method effectively reduces stress by adjusting heart rate and removing excess carbon dioxide, which can cause agitation.
6. **Natural Occurrence of Physiological Sigh** [07:24-08:00]: The physiological sigh is a natural response occurring in various situations, like before sleep or after crying. It aids in restoring normal breathing and reducing stress.
7. **Research on Breathing Patterns** [08:47-09:14]: The video references ongoing research studying the effects of deliberate breathing patterns, such as the physiological sigh, on stress and emotional responses. These studies aim to better understand and validate these techniques' effectiveness.
8. **Practical Application and Effectiveness** [09:52-11:01]: The speaker concludes by emphasizing the practicality of the physiological sigh in everyday scenarios. Unlike cognitive strategies that may be challenging to implement during high stress or fatigue, the physiological sigh offers a quick, effective way to reduce stress levels in real-time.
You're the real MVP
❤thanks, this is very important
Grand Merciii pour ce résumé !🙏🙏
Thank you very much🙏🤗
Fantastic summary, thanks very much!
Ok. I’ve watched hundreds of videos about turning off the fight or flight response to deal with my annual to semi annual anxiety induced insomnia. It used to last for weeks to months then I got a good strategy to be able to minimize it to 3-5 days. Then I find THIS video and within 15 minutes of practice stopped my current episode. THANK YOU! Seriously. Thank you! ❤️
Seriously?
@@thewiseowl8804 Yes. I was pretty blown away. I wish I knew this 15 years ago
@@HalJikaKick I’ve been implementing this too and it seems to work :D I'm happy for both of us!
hii, i have insomnia for these past weeks and i dont know why (maybe i have anxiety but i dont know what cause my anxiety). i've been feeling very tired but still can't get to sleep even if i try to close my eyes for hours. i only get 1-2 hours of sleep and then need to try hard again to continue my sleep when wake up. how can i use this technique to solve my problem ?
@@FerryPatrix93 Were there any substantial life changes for you recently? Is there something bothering you, even if you wouldn’t call it "anxiety?"
The best solution I've found is working toward having awareness of my circumstances. Then I can plan accordingly.
Try to think of what has changed for you recently. Whether it be your physical environment, or a new thought.
Ask yourself what is unsettling for you right now and listen to your answer.
An old Qigong master taught me how to calm my heartbeat down using a very similar method. First, we empty the lungs. Then fill them with a 4 count in breath, followed with a 6 count exhale. Fully evacuating the lungs with each breath. It’s an amazing tool to help my respiratory system recover from exercise. Or, if I’m in a stressful situation. And it can be done anywhere, at anytime. Peace ✌️ 😊
I agree. Have a great upcoming week. ✌️
Thanks for sharing!
Interesting. This is how many singers are trained in opera and choral music.
@@maryannwilson6425
Really..? Fascinating.
Yes it is actually what we call conscious breathing!❤
This got me through the past few months. I’m a busy attorney in court all day long and Andrew is right, “Life happens”. I use this to chill my body and mind out.
Life happens? You mean Shi* happens? why are we allowing the FB police to dumb this down?
busy court reporter 32 yrs. so much stress. talk slowly and dont talk over each other. luv.
I thought attorneys don’t feel anything. That’s something!
Wow what a genius! Life happens
In this case you should read Huxleys „Brave New World“.
I do something very similar and it works amazingly - I imagine my mind as a pond with sand in it. In a state of agitation the sand is swirling around in the pond. I start by admitting that I am stirred up right now and that the sand is swirling around in the pond. Then with my eyes closed I push the sand down gently to the bottom of the pond by exhaling slowly and completely. I do this about three times, and I feel calm. Works every time for me.
Thanks for sharing
Good methaphorical approach, thank you!!
Man!!! I'm so happy to watch this video. You know that smokers do smoke to either release the stress or to feel energic, which is odd considering it's a contrary feeling. I want to share my thoughts about this. (Warning: long comment but it's worth the look if you want to quit smoking)
Not so long ago I developed a theory that smoking cigarettes didn't really help to release the stress, that something else caused it while we smoke. Why so ? Because I was a smoker myself, and at that period I found it really dubious that my cigarettes could have that ability to do these contrary things such as : smoking to release the stress (lower down heart rate, feeling calm and relaxed), and ALSO smoking to induce some stress (just like if you drank coffee to make your heart rate speed up and feeling energic). As a smoker I suspected something were wrong in my thinking, you can't have both effects with the same product. And one day, it stroke me when I have remembered a breathing technique I've been taught by my parent's friend when I was a teen, to help me find sleep in bed ; and just how close this breathing was to the way I smoked (or how many other smokers), I was confident that I found the real cause of stress release I was looking for.
I didn't found anything about it on the internet and I might have missed the info, so it may be obvious to some of you that you may call me ignorant (and it's OK), but this is the result of my personal experiments. So if this isn't news to you, I'm still happy for you, and for the sake of my own knowledge.
So I came to think, that THE WAY YOU BREATHE when smoking was directly responsible for the cause of feeling relaxed. And guess what lol : it's really close to what this person in the video says!! First is the quick air intake at maximum capacity (because you want that smoke to fill your lungs right) ; then generally you keep this air inside for an extra seconds whenever you feel more nervous/stressed (that's what I did when I smoked, tell me about you?) ; THEN a deep and slow breathe at the end. Repeat a dozen times, you got it. And to that day, I knew that I found what caused my smoking to make me feel more calm, that was caused by my breathing.
Isn't that amazing? Now I've been quitting cigarette for more than one year, believe me or not but it gave me a BIG advantage in quitting and I may have that little need tingling in my brain when I watch smokers in motion, but I never touched one cig and I don't feel ANY of the symptoms of addiction ; whenever I felt stressed that I wanted that cigarette so bad, I did as if I had my cigarette for real, I sat somewhere and started my breathing (you can call it "air smoking" if you want lol), and I repeated my breath pattern UNTIL and only until I felt better (because it's not so easy to trick your brain the first times, on the first days or weeks of quitting). Man, remember with smoking you're doing these real steps : 1 deep breathing each time you take a puff ; keep the air in the lungs a few seconds, then a slow release (and repeat). So you can do this TEN times or more until you feel some change. If you focus about it, take your time to do it, that you want to get rid of that poison, you CAN DO IT.
Please try this at home !! You can do either like he said (1 deep breathe + do a quick second breathe to carry maximum air in your lungs, then 2 do a slow release) or the other technique that I used before I had seen this video, which is similar (1 time in seconds how long you can deep breathe if you do this slowly until you fill at maximum, generally takes 5 or 6 secs. ; 2 keep your air inside for the same time ; and 3 count the same time while slowly release your air). Do whichever suits you better, and I'm curious just how it helped you so please hit me back with a comment, share your experience 💜🙏
Make a video please
Thanks for sharing. I will let my sister know this as she smokes
I developed the same theory in my brain while watching this video and I believe you might be right. Would be cool to make some research about it.
When I started smoking in the 90s I was told the reason people find it relaxing is it’s the only time we breathe properly. I quit a few years ago and it’s notable how much more stress affects me since then.
I have been wondering. But you nagled it. Thank you. ❤
This has helped to change my life. Combining this with other tools, I've been able to quit drinking and now I'm even thinking about quitting smoking finally. So tired of poisoning myself. Thank God for these simple, yet extremely affective tools and practices that help ppl get out of an inner hell. I've been there. Now I want to share with others still suffering. God bless every one of Gods creation and may we overcome the evil coming against humanity. If God be for us, who can be against us!
You will do it.
Thank you for this technique and clear explanation with pictures. All together it really helps to embed this very useful tool. 🙏
Congratulations on quitting alcohol 🎉 You can quit smoking, too. You said it: “I’m tired of poisoning myself.” 🙏🏻
It is very hard to look at the evil going on in the world today. Humans create this evil. I think about reincarnation, and I hope we are all here learning. I have watched quite a few videos on near death experiences, and this has changed my frame of thinking. But my brother is a trumpite. And I have found that while I consider his views evil, immoral and unjust, if I look at him with compassion, I can see why he is attracted to those ideas, and I can see him as a broken human being rather than an evil person. This view is probably closer to the truth. I have found that compassion enables me to comprehend the evil without burning up myself in stress and rage. Oddly, Kabbalah pairs justice with compassion, which otherwise don’t seem to go together. Be certain that only what is good will prevail. God told me in my prayers that this is a law of physics we do not yet perceive, placed by the Creator to make a stage for the exercise and training of free will. The widow impressed Jesus with her unyieldingly belief in justice, to the end. Blessed are those who suffer for the sake of righteousness. If we did not believe in something better, we would not be so disappointed. God is certainly for us.
As a yoga therapist I use elongated exhales (among other techniques) with survivors of trauma and assault. We call this the falling out breath (nickname FOB), It can be useful to leave post-it notes on a bathroom mirror or kitchen cupboard to remind ourselves FOB! Thank you for breaking down the scientific process in a coherent accessible way. Excellent.
Great idea! I will put up sticky notes now.
No offense but why does it not surprise me to see a yoga therapist take credit for this video, or make it sound like this is nothing new. 🙄
Yoga is not the answer to anything for a lot of us.
Because it ISN’T something new. We instinctively do this BUT, it’s fantastic to understand why and to choose when we use this method voluntarily to our advantage. Great explanation and super helpful. But as for yoga, it’s been around for centuries and yogis have always known about the power of breath work. So she’s not taking credit but stating facts!
@maureengriffin7448 she's not taking any credit she's just mentioning doing this style of breathing has worked on a practical level telling people that it works and yoga has been teaching this style of breathing for thousands of 2,may I recommend that you try doing some yoga
We were taught in the navy a technique called box breathing to calm down in a stressful situation that we had to think clearly in so we can function effectively in high stress situations.
It (box breathing) did work, but it’s balanced. I then, purposely lengthened the exhale on the box breathing exercise x2/twice as long. Then, 3 times longer.
It worked much more efficiently and quickly to create a CALM state.
VERY noticeable. For me, it almost felt relaxed for a few mins. Very cool! Thanks for the video!!!
Due to things I have going on I use that 3 to 5 times a week and you are right it is very helpful. Thank you for posting so others will know.
Fascinating life skill to learn. Thanks for sharing
How long do you inhale & exhale & do you hold the
inhale before exhaling?
Better to inhale & exhale through nose or mouth?
Thanks❤
@@amichaels1871 4-5 seconds on each of the four steps
@@amichaels1871 start there and then adjust as you like to work best for you. The training is four seconds for each step.
I suffered PTSD; severe anxiety and mental disorder for over 8 years. Not until my mom recommended me to psilocybin mushrooms
treatment. It's just amazing how psilocybin mushrooms treatment saved my life honestly. 4 years totally clean. Never thought I would be saying this about mushrooms.
they saved you from death bud, lets be honest here. and mushrooms are one of the most amazing things on this planet i wish people would all realize. they could solve a lot of problems, more than just mental treatments, environmental clean up; the possibilities are endless with fungus.
I've been looking to try shrooms for depression, just very difficult to get a reliable source here in Australia. Really need!
Hey! Yes I'm very sure of Dr.benshrooms.
I hate that psilocybin gets grouped with drugs like cocaine and heroin. Mushrooms are a remedy, not a vice!
How do I reach out to him? Is he on insta
As someone with PTSD in nigh constant hypervigilance I appreciate you sharing this information with us.
Any tips sir? I stand in the same situation as you.
Blessings to you 🙏🏻
@@death_parade try EMDR. Awesome results for PTSD.
I need help with my PTSD.
PSTD is related to disassociating from yourself. Breathing is part of self at the core. Confidence is grounding in the physical world and can repair it. When we self doubt we are not confident in self. Activities help to alleviate PTSD and build the safety of self confidence. I had to make myself keep doing things I was fearful of. Now, I am fine. I did not like being around people that much. Got a job being around them and I kicked that fear.
I have watched many videos and read many articles on "How not to be nervous during exams" as I tend to get very nervous during exams and can't sleep.
All I could find was the 5-7-8 method of breathing but it didn't help much.
The video has changed my life for good...Thanks a lot 💙
Amazing 👍
Maybe you can also have a look into methods that focus on the nervous system.
I didn’t know there was a name for the thing I do when crying-the physiological sigh. When he mentioned the double inhale before the exhale I recognized it right away. I’m well practiced without knowing it. Now I know when to use it consciously!
I think this is why yoga is so grounding for people- stretching + connection with intentional breath + flow state of movement pattern + meditation at the end!
You are right 👍
I need the science.
Indians are doing this from ages ago , every morning, during yoga, its called kapalbhati🙂
kapalbhati has nothing to do with this technique here. it's entirely different. To my knowledge, there isn't any pranayana that contains a double inhale and an elongated exhale.
Getting through stress by solving a problem causing the stress is exhilarating. I meditate and pray daily before getting out of bed in the a.m. and am extremely grounded and calm because of this practice, , but now and then I have to “handle” a necessary but stressful situation. By reminding myself that “this too shall pass” and simply powering through the stressful event, I come out emotionally stronger than ever, with a boost to my self esteem and gratitude. And yes, breathing right is very helpful in easing stress. One other tip: I say this: “I pray for deep inner peace, within and without (world peace), and I stay in the now all day long. And I take it slow - very, very slow.” As a hyper-vigilant, driven perfectionist who tends to rush through life, I need daily discipline to take it easy on myself, my work, and others in my life.
I will treasure that phrase ' this too shall pass' its most reassuring x
Absolutely agree. Praying is another helpful strategy when trying to calm yourself inside out. It’s spiritually reassuring to know that there’s someone up there watching you every minute of the day. It makes me feel safer knowing I haven’t neglected my prayers ♥️
This is pranayama where you control the mind through breathing techniques, and there are also variations with long exhales. It really works
Wow double breath in certainly chilled me as I was watching………
Last month in A&E as heart went bonkers and was up to 210 bpm for several hours on a loop down and then back up it would not ‘reset’…….
Just before medical intervention I was given oxygen and was breathing deeply (meditator 30 years) and after few minutes with the team prepping for ‘medical reset’ my heart ‘reset’!
Huge relief
Hope this comment finds the correct people!
Go well :)
The double inhale exhale helps me waaay more than other breathing techniques e.g. 4-4-4-4 breathing
Agreed!
I’m a beginner at the double inhale method . 1 to 3 breath with exhale . I might consider doing 3 times in a row . Should this be done at anytime or just during a stressful moment . My work can be overwhelming throughout the day at times . It is ok if I do this technique a few times within my 8 hour shift . Thank you in advance
@@MeMyselfAndEye650 Yes of course! I do it a lot of times the day when I feel a bit stressed or out of my body. I don't think your body get used to it so that the effect wears off :) I think the more the better
@@Isabel-lx1im thank you so much . Best wishes to you
Wow interesting... I always use the Box Breathing technique... Will try this today !!
My martial arts teacher taught us this decades ago.
I used to use it to make my heart race and stay active with less sleep. After years of that and caffeine abuse my heart had grown larger, it's a muscle and when you use it hard it either grows or fails, mine grew. They told me it would fail and the doctors said I had about 6 months to live. That was 17 years ago. I switched to the longer exhale, kept calm, slept properly and meditated. After 7 years my heart reduced to normal size, and my blood pressure is back into normal range. So I didn't die. I've been able to maintain that for years.
Basically I've got half a century of self experimentation on breathing techniques and how it effects my heart.
Interesting. Because when we’re stressed, we tend to inhale longer than our exhales, right?
@@plumeria66 Depends on your fear response, if you're ramping up to fight then yea, you'll inhale longer and exhale quick. If you just panic there's a tendency to shorten both and hyper ventilate.
When I was younger I was a little more prone to violence, it's something I trained myself to overcome, and the longer exhales let you keep calm under stress, focused mind and logical response instead of instinct forcing you into fighting or running in fear.
@@Vincent_Beers Thanks. I have to remember to calm down this way.
This is a major reason why I love playing my flute 😊.
I play the flute too! Our breathing technique is exactly this, quick breath in and a slow exhale. ☺️
Me too!! I didn't know why, but I always felt better after practicing! 😢😮😊😂 🎉
So grateful to be able to watch this useful tool to eliminate my stress so I can manage my chronic insomnia . I have been suffering from sleeping disorders for over 12 years and still been struggling with my anxiety and lack of sleep which got me weak and tired all the time. I used to be physically active, but my body seemed to be changed due to aging. Insomnia soon became my biggest nightmare and lower my daily activities which included my physical exercise. Anyway, streets can be so toxic to our physical, emotional and mental biggest enemy. This video really opens up a window for me to manage my stress and hopefully will help improving my sleep!
I get insomnia from histamine intolerance if I eat fish or too much seafood. (I have SIBO so that’s probably the root cause).
Firefighter's have been doing this for years while wearing our SCBA's, we use the term "skip breathing." Our original intent is to lengthen out the air in our tanks, but I can see the benefits of calming our bodies down as well.
Thank you for all you do for us. 🧑🏼🚒
This is a golden tool to carry with us at all times. Remember it always. " you can't control the mind with the mind," but you can relax the body with this way of breathing. Thank you for sharing this beautiful message! ❤
We have gone through a decade where self help “experts,” like Wayne Dyer, told us we can control our mind with our mind. I think this is nonsense and never got anywhere with this. For me this physiological approach for day to day stress episodes is much more helpful. Then let the mind & thoughts react to that.
Of course we can control our mind with our mind ffs
You can most definitely control your mind with your mind..
@@Bronte866 j
That's not what Hubermann said, he said *sometimes* (depending on your state) you can't control your mind with your mind. I find that unless I'm in extreme panic/Stress/overwhelm state, meditation and consciously encouraging positive thoughts and emotions (primarily self compassion meditation) works very well. But yes this physiological sigh thing seems like a nice quick hack, I'll try it in emergencies but won't stop meditating of course. Different tools for different times
Very useful info
One correction: The diaphragm does not move down because the lungs expand. The lungs expand because the diaphragm moves down.
I am Psychologist, double inhale- physiological sigh is the first exercise i suggest to my clients with any form of anxiety/stress disorders...
It's the same to stop 'flushing', embarrassment etc. (which is a 'rush') Breath out and empty your lungs through your nose slowly (while you smile to distract the situation) and feel a little discomfort for a few seconds with empty lungs while your system removes the excess oxygen from your blood and your face does not 'flush' for long, then breath in slowly back in through your nose while still smiling! You'll become adapt at it and it slowly helps with 'flushing' issues and can eliminate it slowly over time! It also gives you time to think and understand the 'shame' 'attack' a bit more deeply within yourself.
Walking in nature and rough terrain (hiking) is the best practice for eliminating stress and helping regulate your life and reactions to life's situations.
Will definitely try this 👍 thank you
Dear everyone, I wish you peace inside your soul. We are all light and all connected, don’t be scare, all gonna be ok. Your futur gonna be fantastic because you are fantastic. Thank you so much for your reading.
🙏🏼✨✨✨✨🌟🌈🌻🦋💫🎶🌊
I have a real challenge with my exhale
Lying awake stressed about a hospital appointment tomorrow and your presentation came up. I tried the double intake and exhale.... IT WORKS!! Thankyou. For sure this will be my 'go to'
I hope your appt goes well tomorrow Maggie
I’ve been going back and forth about writing this comment, but I decided to go ahead because it might help someone out there.
I’ve been dealing with anxiety for almost half my life. I've learned to live with it, but sometimes those intrusive thoughts just hit me at the worst possible time, as they tend to do. I’ve tried so many techniques to calm myself down, but this one is just on a whole other level.
It has helped me out countless times over the past six months; I can’t even keep track.
I’m really thankful for this. You’ve made my life so much better with this simple, clear, and easy technique.
God bless you.
❤
Hello, reading your reply and I certainly can relate. I'm turning 53 this year, and I really have a lot of stress and anxiety. At times, I feel like it's just too overwhelming. I honestly need help
I'm sorry to add more, but I'm really scared because of the way I'm feeling. I just feel hopeless. You mentioned that this process works for you, I'll try anything at this point because I am so very depressed. I don't want to be a burden on my family, so maybe they would be much better off. I'm not sure if there are any breathing techniques that will help me.
How's are you doing?
Awesome reminder, thank you! Watching babies calm themselves (with what my sister called the “sup-sups”) after a hard cry through this type of breathing, it never occurred to me that it was a natural response. B🙄 Awesome science, I love it.
Once again, thanks a million.
That is exactly what I thought of too -- after hard crying, the multiple jerky inhales then a long exhale. Brilliant.
Sup sups is such an adorable name for them
We learned this as physiotherapists in medical school aswell and this is only one of many exercises that we share with stressful patients.
😂😅
Never heard a psysio address stress, ever in 7 decades.
@@maralfniqle5092dork just wanted to mention he to med school.
@@maralfniqle5092 Im from Sweden and the education is probably different here compared to the american equivalent
I was shown these techniques by a physiotherapist in a convalescent home for service people in the U.K.. It’s an effective technique and physios are the best at ensuring you control your body exactly whilst doing the exercises.
past 50 now, and feel my entire life was like living in a stress shell. now after so much, no more friends, no more life, no more family. no one to talk with or have fun with. life is no so much fun. never learnt to talk with anyone...
i wish i was able to be more social..
its never too late bro just posting here is being social, good luck
Phylosopher Eraclitus said "The war is the mother of everything" . I am afraid he was right, we are the gladiators thrown in the colosseum: every day we live our epic fight, against so many troubles. Someone takes comfort in drugs, alchool, religions, execces of any kind...If that doesn't hurt anyone, everything might work, but rarely it happens. In my humble opinion, first, leave your swords and shields down, second, knowing well you wishes, you walked half of the road, third, let someone help you to get your goals, a psychologist could do that.. It' hard to leave old habits, but what could you loose trying to do? The whole world knows pain, regrets, loneliness, rage...but there never was a time like this, to break our private prisons. Listen all the others' voices saying " Is there anybody out there?". Don't be shy, don't be afraid, so many ones are waiting for someone saying "Hello". Pink Floyd, John Prine and Daniel Lanois should be glad for quoting their songs, even if my english is bad...but "That's the way it is". Don't have huge expectations and for a day, break gently the rules. Don't waste your life again, thinking about the past...one day, we could have no more time to say " If only I have made that! " . Good luck, stranger.
I pray for you mate, to find people that love you and care for you, you deserve it❤
You may be suffering from depression. Talk to you doctor.
73 I know what you mean.
I appreciate that this is practical and immediately usable. Thank you for sharing and not making it a 1 hour podcast.
😂
Ha yes!
This is a type of Pranayama - Viloma Pranayama done during Yoga practice since centuries.
As someone with panic disorder, this is so so helpful thank you so much!
Finally. An explanation for what my body began doing 3 years ago. I’ve had two traumatic experiences during that time and now and then I would automatically double breathe. I called it what a baby does, and here’s the explanation.
It’s remarkable how our body is responding in our favor naturally, but now I know how to do it …intentionally.
I love how the Right explanations come to us at the Right time, when we Seek them…
Thanks🌻
Thanks! I use breath practice to decrease stress but didn't know about the influence difference between inhaling and exhale. That's why I mixed them ) Now I understand which technique I should use in a particular situation. In Ukraine, it's really important and useful now.
This was very interesting to me, as a BodyMind interface psychotherapist, because in my field we have long suspected how important the links to breathing as an unconscious response to distress are. This has long been a feature of Indian and other kinds of mysticism practice too. I myself grew up in a family where my father was depressed and angry and would lash out at us, I remember holding my breath when he came into a room. I realised when I did my therapy training that I still did this in certain situations/environments. I literally have to 'remember to breathe.' Regarding the double inhale, anyone with a baby will remember after a toddler tantrum the baby is often doing those 'double sobs' even once they are sleeping, so this is an observable calming strategy that perhaps we have to regain developmentally later in life.
Wilhelm Reich's work proved all this nearly 100 years ago...but they chose to lock him up instead.
Indian mysticism as you call it has very deep roots in healthful practice of yoga. No mysticism there.
@@shobhalande3335 ....very true....but it doesn't really exist until someone with an important qualification and job title finally starts to take their head out of their backside & agrees with what we already knew. That way your average Western doctor or therapist gets to preserve their ego by making an important discovery and attributing it to "science" & their own "profession". They remain oblivious to the fact that they are among the last to actually learn what many already knew...and they forget or turn a blind eye to all people they ignored, ridiculed and locked up that were telling them this years before.
@@shobhalande3335 Agreed. People insult Hinduism but they don't realize that the reason Yoga and Hinduism are inextricably linked is because Hinduism is more of a way of life, than a religion. It is an entire system of "how to live life" for a broad variety of peoples.
@@death_paradeliterally described every other religion
Wow!!!
Just had a heavy duty cry. The snotty kind. This works!
It was a happy, big relief kind of cry 🙏
And I tried the double inhale/exhale…
Blissful. Thank you 🙏 ❤️
Thank you. I also find simply saying firmly to myself "I am not my anxiety" is immediately grounding.
A very useful tool. The problem, as I see it, with the involved breathing practices is that you can do it, walk out the door, get in your car and quickly have a stress response when a bad driver cuts you off. The SNS is always primed to kick into gear instantly.
I'm absolutely amazed about how fast I calm down after trying this method of stress relief. Not only does it calm the body and feeling of pressure but it also releases thoughts and burried feelings that caused the stressful state.
To me it's influencing and serving the vegetative nervous system directly.
Thank you very much for the easily explained topic, even more for foreign english speaking people.
Wim hofs method is 10x better
I am happy to be learning this now. I would have dearly loved to have learned it a month ago, a year ago or I am happy to be learning this now. I would have dearly loved to have learned it a month ago, a year ago, especially when I was 12 or 15! I am 67 and trying not to look back, ever, with regret. Breathing skills, along with no longer beating up on myself for any reason is the best way to move forward and be present.
I taught myself this when I realized breathing a certain way took my brain directly, instantly to that place my mind and body are at when i meditate. I found I can immediately return to that place of peace. Its almost like once I discovered that state, i unlocked a door to it that I can use as a shortcut whenever I need to. I really can instantly calm myself and feel a state of relaxation across my whole body that is VERY distinct.
I'm still working on this. Sometimes I can breathe in too much and then I start feeling light headed or something. Usually I start like doing push ups or something and get my breathing back right
This should be taught to kids at school. I wish I had learned that before. Thank u! Thank u! Thank u!
That was excellent. I work with trauma victims and we use multiple tech top/down approaches to therapy and this is one I will practice myself and teach my clients. Thank you!
Hey can I have your email contact.
Random question and I'm sorry because you deserve a break and not be asked for free information from years of education and hard work. How much do folks in their 50s begin to realize they are still coping with trauma? And at that age what does it look like? If you had too much fire and fear motivating you in previous decades to even be aware of it and you don't drink, drug or use crutches and refuse to abuse people or things so outwardly nobody knows, you haven't wrecked your life hit all the accomplishments but suddenly find yourself almost non functional but still not being destructive just stuck, so very stuck, does this sound like trauma?
Hello- trauma can present itself in many different ways: anxiety, stress, depression, anger etc. When we are young we have the use of different resiliencies to get through and become successful and manage life. Trauma can be a part of a persons life forever, but that does not mean that they cannot have wonderful lives. Try reading "The Body Keeps the Score," by Dr. Van der Kolk. It does an excellent job of explaining trauma issues. Best of luck and never give up! @@OligosFew
This was on Tony Robbins Get The Edge series 20 years ago. I remember incorporating the breathing into my morning routine. It's wonderful to see the 'science' catching up and going mainstream so more people can practise this wonderful tool.
Yoga has been doing it for longer. Robbins is a con artist
Excellent series. Changed my life 😊👌
Amazing! I was a very accomplished wind instrumentalist and vocalist as a teenager. I gave up a full music scholarship to attend West Point. I won awards in road races. I became an intercollegiate cycling racer. The first time I fired a firearm, an M16, I put three bullets in the same hole. Thank You for this very informative and helpful video!
yoga has been saying this from ages to lengthen the exhalation when compared to inhalation . Good to see modern researches are supporting this and as usual amazed again about how those ancient people have advocated all these without the research
Please make a study of the following Pranayama technique also, 2 counts of inhalation: 4 counts of retention: 8 counts of exhalation. As per your explanation 4 counts of retention gives the heart greater time to expand and relax. As a senior practioner, i know that retention of breath definitely helps in reaching a deeper state of relaxation. Last year, when i had a minor cardiac event, i practiced a deep breathing pranayama cycle, traveling all the way to the hospital, it definitely helped to keep my cool.
I practice a 4,7,8 second pattern- inhale, hold, exhale it works
In somatic therapy, for example the modality called Continuum, founded by Emilie Conrad, we use audible breaths to stimulate the fluid system of the body. We have been working with longer audible exhales, not just sighs but dozens of other sounds, for decades. I use this work for my somatic bodywork clients. It's amazing to see the changes in their bodies and how they can move through old trauma's with more ease. Thank you Andrew for sharing the science and on going research on this wonderful and simple tool we can all use.
Will give this a go. After a few years of panic attacks, i realised i wasnt going to die immanantly while having one, and they stopped. Still suffer from stress/tension.
I Cannot Believe how Instantly these techniques helped me!! I could just hug you right now! I recently realized my BP has been consistently elevated, not just intermittently as I'd previously thought. Your video is a godsend for me! Thank you!!🙏🏽🙌🏼
I love huberman lab and really like this rendition that has all of the visuals.
Two things I wish were better is the diaphragm automation - the diaphragm doesn't actually move in the chosen visual...only the lungs move which doesn't make any sense
Also, I was surprised by the title "you'll never feel stressed again" because I wouldn't expect huberman to ever say anything like that, and, low and behold, he doesn't. So I'd appreciate a little more respect to the speaker and if you'd not misquote him in the title.
amazing. I been doing breathing exercises for about a year now and the changes for me have been positive all around. I use the 4-7-10 method with the quick in long out. the four things that are routine in my life now are; diet, exercise, rest and breath work.
thank you for the post.
can you please explain to me my English is bed
Been doing the sigh for an hour at work, still stressed. I want to like you Huberman, I really do
I started doing this unintentionally about a month ago after a session with my therapist where I've managed to formulate that there's something 'heavy' around my diaphragm and I was feeling deeply stressed. This sigh really works - instead of heaviness and lack of air I make an effort inhaling more air, and I am almost never stressed. Thanks a lot for scientific explanation!!
Thank you, Dr. Huberman! Your positive contribution service to society is immeasurable! I wish every person who suffers from anxiety could hear this message and put these ideas into practice! Please continue to make these helpful videos!
❤going to try this
as this is a stolen and "remixed" content Huberman will never see this comment
Just found this video tired of anxiety and depression. So hope this helps me try to have more control of my emotions and life.
Thank you Dr. Huberman🙌🏼Keep up the great work 🦅
I just discovered Respire and enjoyed this video so much that I subscribed to your channel. I heard somewhere a few months ago about the double breathing and I do it often now. It helps to really understand why and how it works, so thank you. I have anxiety and panic attacks and tonight I felt like I was losing my mind when I came across your video and I'm so glad I did. Synchronicity in action. It helped me to remember to breathe and I calmed down. For 77 years I have found myself holding my breath frequently and breathing just enough to stay alive as a therapist once told me. You explained everything so clearly. Thank you very much.
God bless you, Susan. This video helped me too. ❤🙏❤
No… no they didn’t. Andrew Hubermann with his own channel who CREATED this content did. You should subscribe to Hubermann- not someone lifting his content and presenting it without any significant value add or effort…
Thank you so much for this! I have learnt the importance of "maintainìng breathing pace" these past few years than I had ever in my life. In fact I used to think it wasn't a big deal at all. Silly me thinking you just breath unconsciously anyway. But when doctors always diagnosed "you are in a high stress" whenever I got an "anxiety attack" and for me to see a psychiatrist to help tackling the cause even when I told them "I don't feel stressed at all though. It just came!" makes me think something is really wrong with my mental health huh... It takes me so long to realize: GERD -> anxiety -> nasal hypertrophy -> anxiety -> GERD -> anxiety and it goes on and on in a constant loop, and this deathly loop causes me "stress" because they affect my breathing pattern, all the three! Now I learnt meditating and paid attention on my foods intake, and I know it's a long journey to get back completely normal again but at least the anxiety symptoms don't come as often now. I will make sure to use this breathing technique as well because nasal hypertrophy makes breathing suck 24/7! 😤❤
I needed this right now, I'm 8 months post-partum and my rage might just ruin my relationships. This is exactly what I need to utilize to control my emotions better, THANK YOU!!!🎉
I truly believe maca and moringa balances my hormones..takes that jaggedness off
All best wishes as you take good care of your Self.
This is excellent and effective. This "physiological sigh" or "cyclic sigh" works wonders. I do it several times daily and it reduces stress within 2 minutes. Is so easy you can do it while sitting on the "John", which also improves things there as well.
Thank you so much for teaching this so well and explaining the science behind it.
I've been using this more simple technique of "physiological sigh" unconsciously for a some years now and it really works to calm down and lower stress levels.
And it also works to calm down babies or small children, and pets like dogs, if we do it next to them, for example, if they are in our lap or next to us to make them fall asleep or calm down if they are anxious or sick.
It's like almost immediately they imitate the same behavior and start doing the same "physiological sigh".
Dogs usually do this when they are really calm and trust the person who is nearby or when they are about to fall asleep.
So do as Dr. Huberman says, it really works. All the best for your lab studies.
Co-regulation.
I also use the "sigh" especially at night to let my dogs know that I am settling and they should too, but also for me to relax as I go to sleep at night. All of us do our own sighs and off we go to sleep. Works really well. I will try and consciously incorporate it in more day to day events to see what the outcome is....pretty awesome if you ask me!
Wow very happy that people are now studying this. As a child I was very interested in how long I could hold my breath for. So would lay still breath in but not out but breath in a little more and more, I would hear my heart beating and would feel I could slow it down, then exhale and start again but with a slower heart beat. So I would be able to hold my breath for much longer. I now know this is a breathing technique. But I hope this type of thing can help people remove stress so the world becomes a nicer place for us all. Good luck keep working on this.
I did what you said how to inhsle/exhsle. I felt it the impact while listening to this video. Wow thank you❤❤❤
Thanks Andrew .. straight to the point !!! No long winded pre anticipated message getting you to sign up to pay for something .. just good helpful free information !!! Much appreciated during an intense period of stress and grief 😢x
I agree.
7:26 that’s the breath to calm down.
In Yoga there is similar way of doing it by Anulom Vilom pranayam. In this we breath in ratio 1:2:2 ( Breath:Hold:Exale) or more advanced way in 1:4:2 ratio. Exhaling here always takes twice as much time as inhaling. It does helps in reduce stress. But much more effective on reducing stress, anxiety and improve cognitive ability is Bhramari Pranayam.
On the other hand spiritual wisdom helps not getting stressed in first place.
My cat does a physiological sigh after he stops purring and before he starts falling asleep.
Mine too. The first thing that came in my mind when he said what it is.
My dog does this too.
Fantastic Doctor, I was great stress due to reoccurring bad stressful relationships with my spouse so fortunately I watch your great video and practice 2-3 time double inhaling and long exhaling technique, I swear to God! I was very relaxed now, thank you and appreciated Doctor, God bless you with long and healthy life In Shaa Allah Amen
Interesting to have an explanation of this, never knew it was a ‘thing’. I learned to do this when my older 2 (of 4 ;) were toddlers and when I’d catch myself as irritable, I’d realized I had been breathing shallow and assumed I was depriving my brain of oxygen ☺️ I do a fluid intake of about four consecutive breathes that aren’t huge to have one long slow exhale, and then one long intake and long exhale. Resets my mood instantly
I am currently in the toddler stage, and was just telling my husband today how I hope to one day see the light at the end of the tunnel!! 18 months to 4 years old seems to be the most difficult years so far in my parenting journey.
@@lbatemon1158 As a mom of 4, 2 girls and 2 boys- youngest 6, oldest 15- 3 has been the hardest, up until then it’s really easy to change a grumpy or sad moment into something lighter and positive… at 3 they have the most energy they ever will and are testing boundaries and they recognize more when something doesn’t go their way 😅 I think by 4 you’re seeing a snap shot of their own peculiarities, temperament, and their own ability to cope because kids have bad days too ☺️ even then what we model makes such a big difference on what later years will be like 🌻
Well this is why sleep apnea messes people up. It's a lot of time without breathing unknowingly.
You literally saved my life with this technique. Wow 😢thank you brother
For me, closing my eyes while doing this breathwork works even better
Been using the 4-7-8 breathing technique with stressed children ages 5 to 16 for over 30 years. It’s been very effective without exception, and 4 breath cycles work very quickly. Never had need for the double inhale.
You are right 👍
Breathing is the only voluntary and involuntary action we have in the body. Prolonging the exhale is key… the physiological sigh is new to me as a Dr of Physical Therapy but I always preach prolonging the exhale to engage the diaphragm and strengthen this muscle and promote relaxation through the parasympathetic pathway. Great clip!!
I found this out myself, have been using it for years and it has changed my life.
I've also used video games to learn to control my breathing and heart rate better, which has helped me to stop hyperventilating.
With this technic I was abel to train myself to have a healthier breathing pattern permanently.
I also found out something else that could really help people, but nobody listens to me.
The time is probably not yet ripe for it.
Wow Thank you for this! I had it all wrong! When I am stressed...I would take long deep inhales and short exhales. From what you were saying in this video, that means i was adding to my stress! Thank you for this revelation! I am grateful for this knowledge!!!
No wonder after doing it the "known" way heart would seem to beat faster!
Thank you so much for amazing subtitles. My daughter has severe ME/CFS and dysautonomia. She can't watch videos so I make screenshots for her. She said this video was very helpful.
Please get her DNRS.
Dynamic Neural Retraining System.
@@amythestdreams3369What is it?
ME is real. I hope she gets better.
I love Dr Huberman! This man will save mankind and bring it to long and enduring health….if only everyone followed his advice.
Agreed!
I've been doing the breathing thing for a couple of years and it definetly helps alot, but I never heard of the breathing to stop smoking. I will definetly try it. It just makes sense. Thank you❤
Really great video. Note that part of that slowing down of the heart is also the simple physics of the heart filling - Systole is triggered when the heart is full - and when you are breathing out there is higher pressure inside the chest compared to when you are breathing in, so the chambers take longer to fill cause physics. It's called sinus arrhythmia.
Also, I used to do a sleep breathing exercise where I would breath in for 4 seconds, hold it in for 4 seconds, and then exhale over 8 seconds. Repeat that 10 times and it really helps you fall asleep.
I have been stumbling across your videos here and there, but not regularly. Today, I have subscribed. This is one of the most important channels on RUclips. Please keep up the great work. Thanks! ❤
Thank you for explaining what’s going on and how it is all connected. The sigh is so helpful! Thanks again
This definitely makes more sense than anything else I've read or heard. Thank you so much.
Best dude around. Thanks, pal.
So much good info in such a short time! Thanks so much. I can’t do those long sessions. This is perfect!
I just stumbled across this and I am so glad I did. I never knew the name for an unconscious double sigh but I always sensed it was something profound! And funny how you can watch sleepy kids and dogs do the same thing. I am going to try to use it now to control stress. Thanks again.
Having not being able to sleep for a whole night...being super alert and having a constant cycle of negative thoughts and higher heart rate.....i started doing this.....and feel much better...where nothing was working...this helped ❤
I need this my little girl is waiting for kidney transplant so stress is high thanks ❤
so nice! I noticed on acid that I am more often yawning intensely after feeling and thinking stressful or very exciting things.. Also in the military service I wanted to sleep at every possible occasion, so the whole thing would be over quicker. I intuitively found out that I can force myself to sleep by mimicking "the breath of sleep" what is very similar to sighing..
I do this just before taking a puff of my inhaler when I am too far gone in breathlessness panic to hold the medication inside for as long as possible, as you should. Then I do it again as I inhale the medication and can finally exhale very slowly till lungs are empty.
"It's hard to control the mind with the mind"...very true!
From the DESCRIPTION of this PRECIOUS channel: "... support those who have stopped believing in anything but have found the strength to step on the path of development."
VERY WISE WORDS THAT DESCRIBE US PERFECTLY! 🙏 Thank you for helping us feel less alone & less isolated.