How do we get this guy a medal? I went to medical school and every video still contains countless useful and interesting bits of information. For free. Just amazing, thank you!
Yes, I did too but his information includes recent findings that help me to update my knowledge. Dr Huberman, have you considered offering CME for listening to these? You teach me more than most CME classes.❤
@@edwigcarol4888 Yeah, my current primary care provider is one of those people who thinks she knows everything and talks down to me. BTW, she is just a physician assistant working for someone who is possibly an MD. That guy is just as bad.
:3 :3 When people over breath, they are displaying hyperexcitability. That dampens calmness, memory retention in learning, ruins focus, etc. I do much better than the average person then. :3
🎯 Key Takeaways for quick navigation: 00:00 🌬️ Breathing is essential to life, but the quality of how we breathe impacts mental health, physical health, and performance. 01:57 💡 Breathing uniquely connects conscious and subconscious brain functions, allowing conscious control to influence mental state. 03:24 🌀 The "physiological sigh," a double inhale and long exhale, reduces stress by optimally balancing oxygen and carbon dioxide. 11:07 💨 Understanding the mechanical and chemical aspects of breathing helps realize the importance of optimal oxygen and carbon dioxide levels. 19:00 🫁 Mechanical components involve nose, mouth, larynx, diaphragm, and intercostal muscles, while alveoli increase lung surface area for gas exchange. 20:52 🫁 The diaphragm contracts during inhalation, allowing the lungs to inflate with air. Intercostal muscles between the ribs also play a role in expanding the rib cage. 22:20 🧠 The phrenic nerve controls the diaphragm's contraction for breathing. It has both motor and sensory neurons, providing feedback about diaphragm position. 23:44 🌬️ Diaphragmatic breathing involves the proper movement of the belly during inhalation. It's efficient for breathing, but rib cage movement is also valid and effective. 25:39 ⚖️ Diaphragmatic and rib cage breathing are equally valid, with no clear superiority. Combining both methods can help regulate mental and physical states effectively. 28:28 💡 Breathing through the nose provides resistance that draws more air into the system, contributing to breathing efficiency and oxygen delivery to tissues. 40:25 🌬️ Breathing involves a balance of oxygen and carbon dioxide, affecting energy levels, anxiety, and microvasculature construction in the brain and body. 41:20 🏔️ At high altitudes, reduced air pressure makes breathing more challenging, requiring increased effort to inhale enough oxygen due to lack of pressure gradient. 44:40 💤 Sleep apnea can lead to oxygen deficiency, causing various health issues like cardiovascular problems, cognitive dysfunction, and sexual dysfunction. 49:30 🛏️ Shifting to nasal breathing during sleep can help address sleep apnea and snoring, leading to better oxygen intake and improved overall health. 54:16 🧠 Two brain centers, pre-Botzinger complex and parafacial nucleus, control different aspects of breathing, rhythmic and non-rhythmic, respectively, influencing brain excitability. 59:31 🧠 Overbreathing can lead to reduced oxygen delivery to the brain due to lower carbon dioxide levels, causing hyperexcitability of neurons and increased background noise. 01:00:27 ⚖️ Hyperventilation results in lower carbon dioxide levels, reducing oxygen's release to the brain, affecting blood flow, vasodilation, and overall brain excitability. 01:02:46 😰 Overbreathing is linked to increased anxiety, reduced information processing, and decreased efficiency in detecting and learning from the environment. 01:06:29 🌬️ Breathing exercise: Box breathing can improve diaphragm control and normalize breathing patterns by focusing on equal duration inhale, hold, exhale, and hold phases. 01:10:19 💡 Use the carbon dioxide tolerance test to gauge your capacity for controlled exhales, helping tailor the duration of box breathing exercises for better results. 01:19:46 🌬️ The box breathing exercise encourages phrenic control over the diaphragm and gradually reduces breaths, leading to positive outcomes like calmness and improved sleep. 01:20:43 📈 Performing the carbon dioxide tolerance test and box breathing exercise can lead to longer inhale, hold, exhale durations, translating to deeper yet less frequent breathing during rest. 01:22:35 🧠 The study explores breathwork practices and meditation for stress reduction and mood improvement around the clock, showing that cyclic sighing is most effective. 01:25:25 🌬️ Cyclic sighing breathwork practiced for five minutes a day demonstrated the greatest reduction in stress, improved mood, and sleep compared to meditation and other breathwork forms. 01:30:15 🌬️ A single physiological sigh (double inhale and long exhale) is a quick way to introduce calm and reduce stress by rebalancing the sympathetic-parasympathetic nervous system. 01:40:17 🫀 Inhales increase heart rate, exhales decrease heart rate. Respiratory sinus arrhythmia controls heart rate variability. 01:42:10 🌬️ Breathing practices like Wim Hof, Tummo, Pranayama emphasize inhales/exhales to modulate heart rate. 01:45:05 🎈Extending exhales is a skill to quickly control heart rate; helpful for anxiety and panic attacks. 01:49:23 🙌 Inhaling three times through the nose followed by a long exhale can eliminate hiccups. 01:54:16 ⚡ Cyclic hyperventilation induces controlled adrenaline release, offering stress inoculation benefits. 01:59:00 🌬️ Controlling breath rhythmically reduces stress and enhances coping in stressful situations. 01:59:55 🧠 Breathing patterns influence learning, memory, and emotion through brain activation during inhalation. 02:02:20 🤔 Inhaling through the nose enhances brain function related to memory retrieval, learning, and cognition. 02:06:32 🌬️ Nasal breathing positively impacts oxygen intake, brain activity, and overall health compared to mouth breathing. 02:12:15 🌟 Nasal breathing improves facial aesthetics, stimulates nitric oxide production, and enhances overall well-being. 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I as one with a masters in biochemistry and a ND with a PhD in nutrition, have NEVER heard such a comprehensive explanation of breathing. Thank you Andrew
@Andrew_Hubermando you think the HVMN supplement would be beneficial for an older adult female with severe ADHD? I’m not wanting to go the prescription stimulant route…
You manage to hold my attention for over 2 hours at a time, and deliver complex content in a way that doesn’t make me feel stupid. I’m very grateful for your work!
I listened to his talk about how alcohol affects your brain and your whole body and realized if I wanted to live longer I needed to quit drinking beer. That was in August of last year and I have not had a drink since. He literally scared me straight. I am very appreciative.
I’ve been a respiratory therapist/practitioner for almost 20 years and your explanations are spot on & you managed to teach me somethings! There is so much that goes into every breath and every beat of our hearts, the human body & brain absolutely amaze me. Thank you Dr. Huberman!!
I've been to 26,700 feet without oxygen. When a person is doing physical activity at that altitude they are almost hyperventilating for hours on end. Perhaps there is a lack of CO2 that accounts for some of the mental effects of altitude and not just a lack of oxygen.
Yes! This was an absolute life changer. My anxiety and stress were so toxic and o had no knowledge of how to deal with it except "breath". Thanks huberman
@@darnelljohn7077 may I suggest you to view podcasts and videos with or from Dr Jud Brewer, neuroscientist and clinical psychiatrist.. You can begin with his book on anxiety After having listened to him, i subscribed to his "unwinding anxiety" App (thought through and tested clinically with a group of anxious caregivers). This App belongs to the "digital therapeutics". The company is Mind Sciences. Over 2 years and a half working daily with this App (monthly fees..) i have learned extremely valuables things on the brain, how it works, and what ways are efficient and long lasting to reduce that chronic anxiety.. Breathworks of course important.. but there are other things too I hope you find your way to a better life free of anxiety Dr Hubermann m.u.s.t get Dr Brewer as a guest here ! Absolutely...
Can I just say this is one of the most profound, well explained teaching on breathing I’ve heard! I started my breath work journey 2years ago, with wim hoff I did it 3times a day to give myself structure and something to believe in and achieve. Fast forward to now and my life has changed beyond belief due to many factors, breatheortg being a massive key component. I found other breath work, listened to many teachers and podcasts, read books. Finally getting my own coach from you tube, “Tara” last October. She has singlehandidly helped with my recovery journey and I value and trust her knowledge and guidance implicitly. I have listened to your talk whilst on my daily 5am walks, implementing all the breathing techniques I’ve learnt. Considering I have spent 35 years housebound and bedbound through chronic illness, I only began walking outside 13weeks ago, my transition has been remarkable! Down to hard work, diet, belief, ability to face my fears, and breath work have led me to become who I am today. So thank you for all your advice and stripped back basics to understanding “ why” breathing, breath work is so so vital . Diane
I’m from India and I have been diagnosed with acute bronchitis from last month as well as I have few complications since I had cardiac surgeries at the age of 5 and 15 . So I get through this podcast and I’m so grateful for the information and help you did to me . I’m going to watch other topics too as a biology student 😌 LOVE FROM INDIA SIR 😇♥️
Check Buteyco, or the book Breath, james Nestor. You Indian people have interesting knowledge about the right breath. We do not have this knowledge on europe universities.
My jaw has popped for 30+ years, and almost every morning gets stuck to were I can't open big enough to get a spoon of food in my mouth. I can't think of a time it hasn't been this way. I was told I had TMJ and would possibly need surgery to fix it. I listened to this today and have focused on nose breathing. My jaw doesn't pop or get stuck when I focus on this. Holy shit! My whole life I was nose breathing and didn't even realize it was a thing. This is literally life changing for me. Thank you! Also the hiccup breathing works! I just had a coworker try it and they stopped immediately.
I am a manual physical therapist who treats patients with chronic pain…. I know how important breathing is for each patient….but you have helped me really understand the mechanical and chemical aspect of breathing. You are so capable of explaining science in a way that all of us can understand…. I thank you for that!
I can't stop learning from this channel. Its impossible to not better yourself from listening to Andrew and his expert guests. By far the most informative channel I have come across!
Thank you for making this content available outside of a lecture hall. You and your guests are reigniting my love for neurosciences and evidence based approaches.
I stopped smoking three months ago and since then became more aware about my breathing and started different breathing techniques. This episode is just what I need to listen right now. Thank you Dr. Huberman. Since I follow your podcast I became more aware and conscious about my health and your knowledge helped me a lot to improve myself and will even more help me in the future. 🙏🏽
I can't thank you enough for this episode, Andrew. I have asthma, anxiety, and, most importantly, a neuromuscular disease that makes me have to breathe through a tracheostomy tube. This has given me so many insights into how breathing affects how I feel mentally. While I can't breathe through my nose, there are so many things you covered so many things that I CAN do to improve my well-being. I've been in treatment with a new drug for my neuromuscular disease for a few years, and I do a physical therapy exercise program every day. One surprising benefit is that It's bringing my intercostal muscles back online--I didn't have any rib movement at all before treatment. Your information will help me optimize my exercise program and reduce my anxiety. Thank you again for this episode and so many others.
I am so happy you found rib movement with breathing. Just know that many people do not have rib movement with breath. We can condition ourselves out of doing with via high anxiety. What a beautiful gift to gain.
Dear Prof, Thank you so much for these podcasts. You have saved me from many issues. My mental health was wrecking, I had unexplained burnout, I was irritated easily, my anxiety creeping in every time, my heart palpitating almost every time, my BP went up and I have thought of dying. I still can't believe that after watching your Podcasts, I am able to live normally again, I am very much in control of my emotions and I can control my brain to think positively. I have been consistent with my exercise but had to stop because I had a C Section. However, now that the c -section is healed, I have returned back to my exercise routine. Now I feel like my self again only after a week of following your instructions. With much gratitude from Namibia.
This is immensely helpful for me Dr Huberman! For years now I’ve dealt with chronic anxiety, and the main physical symptom I experience is chronic hyperventilation. In the past it’s gotten so bad I get almost like vertigo, and tingly tongue/lips. It’s also really hard to regulate my breathing once I’m in that state. Sometimes I can’t fall asleep because my breathing is so rapid. A couple interesting things I’ve noticed in my body is that it almost feels like I’m holding tension in my diaphragm so if I focus on releasing that tension it will allow me to take more comfortable, full, relaxed breaths. Another thing I’ve noticed is the placement of my tongue - I hold a lot tension there as well and it seems to be connected with the hyperventilation/restricted breathing somehow. Learning about what is actually going on in my body is so incredibly helpful and empowering. Feels like there is a path forward. Thank you, thank you, thank you.
Years ago, I fell through the ice, trying to grab my sister's dog, who had fallen through the ice on our bay. I went down, opened my eyes to see murky water underneath, surfaced, and began doing a deep breathing, but through my mouth, in and out, in and out, and somehow I kept afloat in the icy hole, for about ten minutes, with my head above water and my arms out at each side. I was rescued. So was my sister, who came out after me and also fell through, but closer to shore. So was the dog. And now I understand the value of that rhythmic breathing that I instinctively began to do in that icy cold. I listen to the Huberman podcasts daily, actually. Fantastic lectures. Learning all the time! Thank you sir!
What an excellent episode, and hopefully this can inspire you to do more research and experimentation on your own, because this is only the start. I actually re-watched the early Huberman episode with Jack Feldman a couple months ago, and it sent me on one of those journeys, where I read books like Breath: The New Science of a Lost Art (which was mentioned in that episode), and The Oxygen Advantage, among others. I tried out all the techniques listed in those books and those mentioned in this episode as well. The things I've learned are: 1) Tape your mouth when sleeping. Huberman mentioned this here, and doing that was an instant, absurd benefit. The few people I've been able to convince to try this as well say the same thing. 2) Slowing down and breathing less, and helping my body learn that more CO2 is ok also helped my sleeping a ton. I used to have headaches in the morning, and by doing daytime practice of slower breathing and feeling the extra CO2, and doing that when waking, has caused those headaches to diminish and are now gone. 3) There's a difference with upper vs lower lung breathing. Using the diaphragm and lower intercostal muscles at the same time cause such a different effect than upper lung breathing. Learning to do this and my switch from upper lung nasal breathing to lower lung nasal breathing has made a giant change in my normal mood and also appetite. This activation of the parasympathetic nervous system compared to sympathetic caused my desire for random snacks to vanish. 5) Cyclic hyperventilation is cool, and might be seen as a quick fix, but I'd say don't start there. Start with slower, lower lung breathing, and then try out the Tummo or Wim Hof methods. When you watch Wim Hof narrated videos, he'll say that your breathes should be lower lung first, and then upper lung. If you don't do practice and learn the difference between lower and upper lung breathing, you won't be able to do this correctly. Don't take my word for this, try them out yourself. I'd love to hear what others have tried, and these youtube comments really a great source. It's really incredible how quickly breath training can make vast differences in our lives. Huberman talking about the bridge between subconsciousness and consciousness that breathing provides is incredibly insightful. The fact that we can actively do something and cause our mood to change feels like a super power. I hope this video and all the information is just a starting point for everyone here, where we can find that breath work will be more and more popular. By watching this and acting on it, you can be one of the early adopters.
@@slicker1260 find somewhere safe, lie flat on your back with one hand on your chest (above the heart) and the other hand over your belly button. As you inhale each breath, notice which hand is moving. Focus on taking in breaths that fill your stomach/belly. At first you might feel like your chest is expanding first before your stomach does, but with gradual practice you can choose where to direct your breath. If you can start to make your “belly hand” feel like there is a balloon expanding under it, success! I’m sure there are better explanations, but I hope this helps.
You are providing such an essential service today where mere "opinions" tend to prevail. The way you present in depth will help any thinking person learn to fish and be a better analyst of "health opinions" (not to mention helping us all live more INTENTIONALLY!) Thank you Dr. Huberman.
Breath is literally so important. It is valuable to note the diaphragm, Ribs, and chest. Each location correlates to a part of our emotional body. Crazy that we can control our breath.
Dr. Huberman ROCKS! Stanford attracts this kind of brilliance and balance in their educators. Sharing this link with a family member who has been experiencing panic attacks during recovery from long COVID. Also sharing with all the creatives on staff at Tragicom Studios. Thank you Dr. Hubeman
As i am hearing impaired person and english is not my native language, i find that you have one of the most understandable accent and best subtitles on your field in youtube. I feel so lucky i found your channel.
You mentioned that we were gonna learn how to fix a deviated septum without surgery. I was really hoping to hear about that but I think you may have forgotten to address that topic. Or maybe I wasn't inhaling enough while listening😉 Great video as always!
Chockablock with top-notch research data, so expertly laid out, delivered with that inimitable eye-level style, replete with practical tips. Prof Huberman, you are a real asset to health and fitness.
I have never expected to get so intrigued about science until I have discovered this podcast . It’s outstanding how a voice (in this case your voice ) can have a certain impact on peoples ears and neuronal connection …But probably you already know very well about that … Despite the compliments,I wanted to give my opinion about how good and well prepared is this laboratory and especially having the humility to recognize your misspelling errors or not exact informations when someone is correcting you !❤ It’s a massive (FREE)informative podcast,that can help people to live better ,THANK YOU and all your team!
I have a weird symptome while performing the cyclic sighing. When i breath out and i‘m close to having no air in my lunges i am experiencing a tingling first in my left chest and after some seconds on both sides. Does anyone has experienced something like this? Anyway i just wanted to thank Andrew Huberman to bring these super intersing scientific topics to eqch and everyone of us. Best part of this is that he is actually helping improving so much lives while teaching us! Thank you!
I'm a swimmer and my trainer always told me swimming is the most aerobic sport there can be. Even if an exaggeration it's because you need to take your inhaling and exhaling moment in two different situation and that forces you to think a lot about it, to the point professional swimmers have strategies on how to use their breath most efficiently in relation to the high intensity movement they are doing . For once i found myself very informed on the topic but this podcast was great and very insightful even for me. Thanks alot
@@hemiv8949 in throu mouth cause you need to be fast and cant breathe in water. Out through nose or both together (if you're able) cause you need it out all before putting your head outside the water again
Thank you Andrew for allowing us all access to your amazing knowledge for free. Thank you thank you thank you thank you thank you and thank you to all those who do similar acts. The world is a better place because of your generosity and kindness. Lets us all pass it on.
Learning the Box breathing technique in Yoga changed my breathing life! I have been consciously breathing since, and I love the power that choosing to breathe brings into my life!
If you have chronic anxiety, please read this. This guy is changing my life one breath at a time. As a 40+ year old chronic anxiety sufferer, I've had issues with a fast heartrate since I was a teen. Had my heart checked numerous times and it was fine. No reg doctor or cardiologist had any helpful advice. I started paying attention to how I was breathing and this was the answer. All these years I had either been getting too much or not enough carbon dioxide from improper breathing which kept me an anxious state and started to rob me of sleep. I've had thyroid problems and all sorts of autoimmune issues and I'm now seeing it's been tied to being stuck in a sympathetic nervous system state....largely due to improper breathing. After just a few days of doing the exercises, I've noticed a tremendous difference and am able to get at least 6-7 hours of sleep most nights. Is my sleep perfect? No. I have a long way to go, but I am so much calmer. If you do nothing else the rest of the week, practice taking 5 minutes a day to do those sighs and exercises he mentions here. My heartrate is so much calmer now! Thank you for helping me when no other doctor could. I hate big pharma. Pushing meds that just mask the issue instead of helping us get to the real issue!
I’m writing this at the beginning of the video so I’m not sure if you touch this. I have sleep apnea and use a c pap machine. The other night I got lazy and did not hook it up. Well I stopped breathing in my sleep 3 times and had difficulty inflating my lungs and resume breathing. I was so scared. I’m glad I have this video to watch now and Thank you for covering important topics.
Oh I'm excited for this one. I've been using deep breathing for parasympathetic arousal to deal with stress for a while now and it has been of tremendous help in becoming a happier and healthier person, all thanks to you Dr. Huberman :)
I wish I could convince you to do an episode on Heart Palpitations and how to reduce them. I’ve been suffering from them every day since 2020. It’s greatly reduced my joy of life and doctors can’t do much for it. Thanks for all the great info Andrew. You are a treasure!
Why is it so that we don’t learn this in school? Or intergrate it into school? I think informing about breathing only, will be world changing besides all the other things we don’t learn in school but should. I respect you immensely for informing people about this and informing about allot of other great topics regarding health and having your own lab aka doing what you love. It helped me allot and I’m sure everyone who’s watching this. You are truly inspirational! 🙌🙌❤️
I can’t believe I watched the entire video. I have two disorders and it’s kind of hard to focus and concentrate but I did the breathing exercises along the way specially the ciclyc sigh. I’ll stick to that and to box breathing too. Thanks Andrew and may God bless you.
This is an absolutelty great podcast. As someone with a deviated septum who is getting surgery I am always interested in ways to improve breathing and lung capacity, and this is exactly that. I think a good suggestion for another epidode would be the systems and mechanisms of mucus and how to reduce mucus (specifically in the nose). Thank you for all your work as always.
I like your explanation of the physiological aspects of low oxygen in the body at altitude. I remember learning that oxygen is actually at the same ratio at all altitudes... surprising huh? It's just there's less of it because there's less of everything up there... same percentage of the gas is oxygen though. And now I know the physiological side of why it's so unpleasant!
Andrew - you are the best. So sincere, passionate, committed to a higher purpose, sharing incredible knowledge and with the utmost humility. The world is a better place because of consummate guru that you are!
You have helped improve the quality of life of our family so much (and as a stay at home mom you help me stay sane 😆) I’m super thankfull for all the effort and energy you (all) have put into this podcast!!
Can we have real feelings toward a genius like him , even though we have never met . Yes it’s called the FEELING OF GRATITUDE You are priceless and so sincere every time Born to be a teacher Thank you I hope you can feel my gratitude 🙏🏼🙏🏼🙏🏼
Thank you endlessly, Doctor Huberman. The life-changing gifts you so generously share with us is more than greatly appreciated. Always. I do a lot of different conscious breathing techniques, from more simple mindfulness to Holotropic breathwork and it's all amazing; so this podcast was so beneficial. Thanks again.
Andrew, I cannot compliment you enough. I am writing today because an M.D. I follow, Dr Al Sears from Royal Palm Beach Florida, and one of the first M.D.'s to be trained in anti-aging, and has a separate facility for this, and just within the past two weeks, mentioned in an email that if you pinch the nose 75% closed when inhaling, this creates a stress and nitric oxide is created even more so. I had no clue at all about any of this, but tried it and the next day I had more energy as well as a nice all around feeling. The Dr did not elaborate so I googled about it, and you came up. Nice to meet you and I subscribed with a thumbs up. Thank you for this incredible amount of work.
As a yogi we learned the different pranayama techniques, this podcast has taught me so much more and I can't wait to put it to practice myself as well share to my clients. Thank you so much Dr. Huberman. I'm your new subscriber from Dubai.
I want to thank you, Andrew, for your expertise and articulate explanations and praise you for your individual personal accomplishment in overcoming your early obstacles in life, which I find amazing and inspiring. You were introduced to me by Robert Sapolsky through your conversation with him on RUclips. I'm a native of San Francisco and grew up in Palo Alto and Burlingame. I now use London as a hub for my callings as a creative artist and serious high art musician. As a Clarinetist, a WIND player, I have a concerned enthusiastic interest in breathing. I began by doing pranayama hatha yoga breathing since the age of 11. The physiological cyclic sigh is a particularly helpful technique before going on stage to perform a concerto or recital, etc. I'm looking forward to meeting Dr. Professor Robert Sapolsky to discuss our mutual dilemmas as I write my clarinet tutor cum memoire and promote my lifelong claim that serious high art music and music-making makes people better human beings. I would love to include you in this inquiry, if possible. In any case I want to give you all my very best wishes. Cheers and trebles all around, Stephen Bennett FISM
Incredibly well timed considering I've just been trying to get a summary of all the different types of breathwork. As a soon-to-be dad, I would love a future podcast on parenting tools if possible?
First of all, congratulations on becoming a father soon! As for parenting tools, the most basic advice I can give you would be this: be there as much as you can, because they don't need perfect, they need "good enough". "Good enough" would be just show up and play with them, show them that you love them and that you can be counted on. That’s a good start. You don’t really need to know much more than that, just take care of the kids and give them affection, show them that you care. That’s a good way to start because it’s good for everyone, it’s good for the kids and it’s good for you.
Personally it helped me a lot to look parenting tools and tips on youtube, reminded me of some important things like taking care of myself (for example we tend to listen to kids music and shows because we care for them, but we forget to also make it enjoyable for ourselves) this way you have more energy for them and are more happy. Just one quick example but there are many more.
Question: Yawning, is there a significance to a consistent feeling of a need to yawn despite being rested? I do fall into low-level carbon dioxide tolerance. Working on that... Thank you for everything you are doing to raise collective awareness of the power we each have to take the reins and create change for ourselves. I appreciate you.
Yawning reduces CO2 in ur system and furthers reduces tolerance. Better avoid it in my opinion or retain ur breath a little bit afterwards to compensate
I yawn a lot when asthma is acting up or I'm anxious. I find sometimes breathing deeply helps to calm whatever is going on and reduces the yawning. Sometimes I find pacing helps. I have noticed nothing is perfect.
You saved my life back in 2020 when i had covid. I was extremely breathless on exertion, I thought was a result of being essentially bed bound for 2weeks or more, but was more likely the onset of pneumonia. Did some of the breathing exercises you suggested in one of your videos back then, and within a day I was less breathless.
Cannot wait for this one. The physiological sigh alone has been an integral part of my everyday experience ever since learning about it. Im so grateful for what you do sir.
As a person who has deviated nose, many allergies, anxiety, partial mouth breathing. I find this information GOLDEN. I can't express my thanks enough, as I will be eternally grateful. I will try these methods starting now.
I am a certified Breathcoach and Stretching trainer for past 5 years,a public health dentist for 15 years prior to that ( a researcher at heart). You are doing a great job - Thank you. I see miracles with my clients with Breathwork and correct stretching. I help people get off of their pain, chronic disease & sleep & mental health medications and happy to say that I explain about breathing just the way you did! My only question is why aren’t we bringing it to mainstream? Why in US we are not making prevention a priority?
🎯 Key Takeaways for quick navigation: 00:00 🌬️ *Breathing isn't just vital for life; its quality profoundly impacts mental health, physical health, and performance, including reducing stress and enhancing alertness.* 01:28 🤯 *Techniques exist, grounded in science, to control hiccup spasm through neural mechanisms, not esoteric methods like drinking water backward.* 02:56 🧠 *Breathing uniquely bridges the conscious and subconscious; it's involuntary yet allows conscious control, impacting brain states like excitability, anxiety, focus, and learning ability.* 04:23 📚 *Adjusting breathing patterns significantly affects learning and memory; inhaling greatly enhances learning compared to exhaling, demonstrating a notable difference.* 05:21 🌟 *Controlling breathing can substantially influence mental and physical well-being, performance, and overall capabilities, offering an avenue for personal empowerment.* 09:41 🌬️ *Oxygen and carbon dioxide play critical roles in breathing; maintaining their balance is key for optimal mental and physical function, challenging the idea that only oxygen is good and carbon dioxide is bad.* 15:17 🤯 *A specific breathing pattern, the physiological sigh (two deep inhales followed by a long exhale), rapidly reduces stress levels by optimally balancing oxygen and carbon dioxide.* 17:38 🤔 *Overbreathing, despite being shallow, removes excessive carbon dioxide, potentially leading to a hypoxic state, affecting oxygen delivery to the brain and impacting personality types and stress levels.* 19:28 🫁 *Lungs, beyond being bags of air, contain numerous sacs (alveoli) that significantly increase surface area, enhancing oxygen exchange into the bloodstream and carbon dioxide removal.* 22:20 🧠 *Phrenic nerve controls diaphragm movement, contains sensory neurons informing about diaphragm position.* 23:44 🧘 *Diaphragmatic breathing, expanding belly on inhale, aids efficient breathing but isn't superior to rib cage movement.* 25:39 💨 *Both diaphragmatic and rib cage breathing methods are valuable for oxygen intake based on exertion levels.* 27:33 🫣 *Breathing through nose offers more resistance, allowing better air draw, despite being harder.* 31:50 🌬️ *Carbon dioxide's role: aids oxygen releasefrom hemoglobin, regulating acidity; crucial for delivering oxygen to cells.* 37:06 😤 *Hyperventilation increases oxygen intake but expels more carbon dioxide, causing anxiety and vasoconstriction.* 40:25 💡 *Oxygen and carbon dioxide ratios can be adjusted for different activities; their balance impacts mental and physical states.* 41:20 🏔️ *Higher altitudes pose challenges due to reduced oxygen levels, affecting breathing and requiring oxygen supplementation.* 41:47 💨 *Breathing at high altitudes becomes difficult due to the difference in air pressure between the lungs and the surrounding environment.* 43:14 💪 *Inhaling at high altitudes requires more effort and force due to the lower air pressure outside the body.* 45:10 🏔️ *Athletes adapting to high altitudes experience increased oxygen delivery to muscles but might feel discomfort transitioning back to lower altitudes.* 47:32 😴 *Sleep apnea, characterized by underbreathing during sleep, can lead to various health issues, including cardiovascular problems and cognitive dysfunction.* 49:30 🛌 *Shifting to nasal breathing during sleep via simple methods like mouth taping can alleviate sleep apnea and related issues.* 51:55 🧠 *Understanding the brain areas controlling breathing - the pre-Botzinger complex for rhythmic breathing and the parafacial nucleus for non-rhythmic patterns and conscious control.* 54:16 💊 *Exogenous opioids like fentanyl bind to brain areas controlling breathing, causing shutdown and contributing to opioid-related deaths.* 58:06 🧘 *Breathing patterns directly affect brain activity, with hyperventilation reducing carbon dioxide levels and increasing alertness but potentially impairing focused cognitive function.* 01:01:24 🧠 *Overbreathing, exhaling too much, can reduce oxygen delivery to the brain by 30% to 40%, causing hyperexcitability and decreased efficiency in processing information.* 01:02:46 🫁 *Low levels of carbon dioxide due to overbreathing can trigger seizures, increasing brain excitability and affecting information processing.* 01:04:35 🌬️ *Many people tend to overbreathe, engaging in 15 to 30 shallow breaths per minute, while healthy breathing is around 6 liters per minute or about 12 shallow breaths.* 01:05:59 🫁 *Healthy breathing involves nasal breathing, generating more air pressure for longer exhales, and includes pauses between breaths, maintaining an appropriate balance of oxygen and carbon dioxide.* 01:09:21 📊 *InsideTracker offers personalized nutrition analysis based on blood and DNA data, assisting in understanding health markers and suggesting approaches to optimize them.* 01:14:34 🌬️ *Carbon dioxide tolerance test: 20 seconds or less implies low tolerance, 25-45 seconds moderate, and 50 seconds or longer suggests high carbon dioxide tolerance.* 01:16:29 🧘♂️ *Box Breathing Exercise: Tailored to individual carbon dioxide tolerance - low (3 seconds), moderate (5-6 seconds), high (8-10 seconds) inhale, hold, exhale, hold patterns for 2-3 minutes, enhancing neuromechanical control over breathing.* 01:20:14 🌬️ *Box Breathing Benefits: Improves calmness, reduces stress, enhances sleep quality, achieved by adjusting normal breathing patterns through controlled exercises.* 01:22:08 🌬️ *Breathing through the nose is highly recommended, but for those with severe nasal blockages, breathing through the mouth can work, though nose-breathing is preferred.* 01:23:04 🧘♂️ *A study explored breathwork and meditation, revealing that five minutes of breathwork daily showed greater stress reduction than a similar duration of meditation, enhancing mood and sleep.* 01:25:25 🫁 *Three breathwork types-box breathing, cyclic sighing, and cyclic hyperventilation-were explored. Cyclic sighing for five minutes daily showcased the most effective stress reduction among them.* 01:33:34 🧘♀️ *A physiological sigh-inhale deeply, a short second inhale, and long exhale-is a rapid method to restore calmness, rebalancing the sympathetic and parasympathetic nervous systems.* 01:35:55 🏃♂️ *Physiological sighs can alleviate side stitches during activities like running by influencing the sensory innervation of the diaphragm and liver, helping to relieve pain.* 01:39:19 ❤️ *Inhales temporarily enlarge the heart, slowing blood flow and increasing heart rate, while exhales compact the heart, accelerating blood flow and slowing heart rate.* 01:41:42 🌬️ *Adjusting the ratio of inhales to exhales can control heart rate: longer and more vigorous inhales increase heart rate, while longer and more intense exhales decrease heart rate, impacting heart rate variability.* 01:46:31 🌬️ *Hiccups explained: Hiccups result from a spasm in the phrenic nerve, causing a sharp sensation in the diaphragm. Inhaling three times and holding breath for 15-20 seconds, followed by a slow exhale, can reliably stop hiccups.* 01:51:16 🌀 *Cyclic hyperventilation effects: This practice induces adrenaline release and increases autonomic arousal. It's a stress inoculation method where controlled stress exposure helps manage the body's response to adrenaline and epinephrine, offering benefits in dealing with stress.* 01:59:55 🧠 *Breathing patterns and brain function: Specific breathing patterns affect learning, memory, emotional modulation, and reaction times. Inhaling enhances reaction times and learning, while exhaling aids in relaxation and vision focus.* 02:02:20 🧠 *Breathing through the nose triggers specific brain functions related to memory retrieval and cognition, possibly due to the olfactory system's ancient role.* 02:03:14 🌬️ *Nasal inhalation activates ancient brain regions, like the piriformis cortex, and enhances hippocampal activity involved in learning and memory.* 02:04:13 🤔 *Nasal inhalation enhances the brain's ability to react quicker to stimuli, improving reaction time to detect fear-inducing or novel stimuli.* 02:07:29 💡 *Increasing inhales relative to exhales while studying or learning can help access and retrieve information better, boosting focus and retention.* 02:09:50 🫁 *Nasal breathing is recommended for improved lung health, as it warms, moisturizes, and enables better gas exchange, creating resistance for better lung function.* 02:11:17 🌬️ *Nasal breathing aids in delivering nitric oxide, facilitating better vasodilation, blood flow, and nutrient delivery to organs, benefitting overall health.* 02:12:15 😌 *Shifting from mouth to nasal breathing can bring about aesthetic changes, improving facial structure and dental health, especially evident in before-and-after comparisons.* 02:14:09 🛠️ *Various breathwork exercises can help decrease stress, improve sleep, enhance mood, and aid cognitive and physical functions, offering multiple benefits for overall well-being.* Made with HARPA AI
Every time I listen to your podcasts I feel compelled to comment. Andrew you have changed my and so many other lives in such significant ways I fail to find words to adequately describe it. So this will have to suffice: Thank you from the bottom of my heart.
Great info...However you said that holding breath doesn't work, maybe not for some, but I'm 63 years old, and although I've never heard of breathing techniques prior to this info... but ever since I was about 14 or so, I've held my breath for 10 seconds, and it has never not once failed to take my hiccups away...just thought I'd share that info. I've shared that same technique with my children and grandchildren, and it works for them as well!!!
Год назад+3
Another awesome book on breath is James Nestor - Breath (2020). This one is a lot about breathing by the nose as opposed to mouth. And how HUGE HUGE difference it is, in quite a detail. Thank you Andrew, another priceless episode, as usual 🙏👍🙂
Last night I put some 3M micropore tape on my lips while I slept, woke up totally refreshed, had been sleeping badly. Just need a small square, can still breathe and talk a bit, just helps you stay nasal. I got out of the habit and I guess my mouth breathing relapsed! Saw this on my phone before my run and I remembered to stay nasal for my whole run and felt great! Not at the point of running with a piece of tape on my mouth in public yet tho! lol Thanks Professor for all your hard work
I use to regularly wake with a sore throat and my uvula would be swollen from snoring. About 3 years ago I read a book called the oxygen advantage. My main takeaway was that I needed to start nose breathing especially in my sleep. The author suggested doing what you do, so I gave it a go and the result was amazing. Every night I put a small piece of tape just to gently hold my lips together, and encourage nose breathing. I have never woken with a sore throat since. Even if my throat is a little sore before bed, and I think I'm getting sick. I still wake perfectly fine with no soreness. Despite regular brushing I use to have bad breath all the time too, but that went away. I also practice jiu jitsu and nose breathing helps me stay relaxed and focused during my rolls.
I am delighted that I found your channel a few months ago. You are great and you have helped me immeasurably! The way you explain things is impeccable! Thank you very much Pr. Andrew Huberman!
Would love to hear a conversation between you and Patrick McKeown. I’d love to hear more about breathing and sleep apnea and anxiety. Mouth breathing during sleep is a huge issue.
I’ve been listening to your podcasts for years, it is by far the most valuable wide variety of health information science bssed available for free that I listen to. One time I wrote to you about my bipolar condition I had a brain scan at the Amen clinic and you actually responded I was thrilled and very suprised that you took the time to respond. You used to have a dog on sometimes. I love that you are so smart and knowledgeable and share that so freely with so many. I remember your story and how it touched me, roots in Argentina I believe I lived in Caracas for many years and feel close to your background and your story. I want to thank you profoundly and all the sponsors who offer quality innovative life healing health products, for making this valuable life saving information available at no cost, my life and so many others are greatly inproved by your generosity. Much love (The Unconditional Variety)♥️🦉💃🏻💯
Thank you very much for this episode! I'm so grateful to you, because of what you do, and I definitely can say, that the information you give to people has changed a lot of human lives for better!
Hi Dr. Huberman, Your podcast on breathwork and breathing is so valuable to me as a working yoga therapist & transpersonal psychologist. I am always talking with clients about the importance & practice of breathwork. Thank you, thank you, thank you for your work!
Oh this is a really fantastic episode. I recall that I was hoping in your much earlier “breathing” episode that you went into over breathing but the focus was more on too much carbon dioxide in the system. So very grateful for this episode + all your wonderful work for us Andrew🙏🙌
I can't wait for the episode on controlling one's thoughts. You've touched on it before with the trauma interview, the meditation episodes, the focus ones and whatnot. An episode specifically devoted to the mechanics of memory and construction of thought, and in particular managing intrusive thoughts, would be supremely useful. You could offer specialized insight on the visual nature of some thoughts, how when one rehearses an argument with someone for the 137th time, replays a memory or imagines a catastrophe, one seems to be actively seeing the event in question. The visual cortex does activate if I'm not mistaken? Knowing how to interrupt that, to separate it from the narrative element and the body core sensations associated with it, would aid so many people. Thank you again for all your help. True, profound gratitude to you.
Hey Andrew, I'm late to this episode. I don't know if you will read this comment but hoping you do. As someone who has difficulty breathing through one nostril, I have spent several hours on the internet researching and understanding breathing. So far my research has led me to believe that my condition is from either a deviated septum or irregular facial muscles leading to poor breathing. I was excited when you talked about the technique to correct a deviated septum without surgery. I would like to hear about it in some other episode. During my research I also came across PRI (Postural Restoration Institute) which is an institution that deals with posture correction. The theory of PRI is that the diaphragm is larger on the right side and thereby adding excess weight on the right side of the body leading to bad posture as the body compromises in order to accommodate this irregularity. The PRI calls this compromise the 'left aic, right bc pattern' which is common in everyone but some are more compromised than others. I would like to know more about the science behind this. So please do consider a making an episode about this.
I have allergic rhinitis. This means in the presence of foreign particles like dust mites, my nostrils congest and breathing becomes harder. I have had this ever since I was 10 and I am 19 now. Unfortunately I was diagnosed with this condition only at 19. When I was 10 to 14, i breathed primarily through my mouth because my nose was blocked 24/7. I believe that this may have caused a lot of underlying conditions like lethargy and digestion problems. Long-distance running for me has always been a struggle and I always end up at the bottom of my class in that aspect. Now at the age of 19, I am trying to rectify all the damage caused by running long-distance more often while breathing through my nose. It is very tiring but I will not stop trying
Thank you Hubermann. I spoke to a phisical therapist today because i've got pneumonia and she looked really pissed and also confused, because she said that the absolute correct way of breathing is nose-mouth and i said you are wrong. Shut your mouth is what science is advising us. I also mentioned the book Jaws and she seemed even more surprised. She said she never heard of this book before. There is a bunch of so called Professionals that know nothing of their trait, specially in health issues. Once i started listening to Hubermann, i began to question the status quo of many of my doctors and health related professionals. Because of Hubermann, i dont need to accept every nonesense that is presented to me.
Hi Andrew, I really hope that you get to read this as I do have a few questions after listening to this amazing podcast on my morning drive to work and back. Firstly I want to say thank you, you have genuinely helped me make much better life choices with the information you put out and I hope you continue to rise in success! I had some thoughts whilst listening to this one today, especially around inhalation, learning/retention of info and olfactory nerves and as someone who has been suffering with parosmia for almost two years now after catching COVID, it clicked to me as to why ‘smell training’ has helped a lot of people regain their sense of smell. It still hasn’t worked for me unfortunately and quite frankly it is driving me insane, but I wondered if you have looked into parosmia, or if there are any studies I can look into and possibly it’s relationship to memory loss which is something I’m really struggling with due to my loss of smell. I do also wonder if the fact that I was a mouth breather for the last 29 years has had an impact on my recovery as only recently really started learning the importance of nasal breathing this year! Apologies if you may have covered this in a previous podcast, but again, memory loss lol. Also, you touched on repairing a deviated septum but never got round to explaining how to do so. It would be great if you could point me somewhere to go about enabling better nasal breathing. Thank you again!
Thanks so much for sharing health information at zero costs. At about 27.45 minutes in this episode you mention that you would talk about ways to repair a deviated septum without surgery but I don't remember hearing about that later in the episode. Was it covered? Also, thanks for the info on HRV and it's relationship to breathing. I would love to hear a whole episode on HRV.
I was waiting for this as well but it wasn't mentioned. However, from what I heard from Patrick McKeown. If you have seriously deviated septum, there is no natural cure. If you have this issue with one nostril being restricted at all times, I am sure you are aware of changes in airflow through nostrils during the day. You can actually use it to your advantage especially before sleep because it is always easier to fall asleep with your mouth shut. There is a possibility to voluntarily change what nostril will be active by leying on side and sticking your fingers inside your armpit. For example I have my left nostril restricted, I usually go to bed at 11pm and I want to switch to my right nostril before I go to sleep so I can nasal breath. So I make sure that my left nostril is switched on from cca 8pm and during that time I breath through mouth. And that is quite important because if the switch to the restricted nostril happens naturally before sleep, it is almost impossible to reverse it even with this technique.
That was the most informative, impactful, non-complicated and immediately beneficial workshops I have experienced. Fantastic knowledge!! Thank you Andrew.
You are the best professor. I have made a lot of changes following your podcasts. If i would have heard you 20 yrs ago, I would have been a scientist and not a IT professional.
Box breathing greatly resembles Samaveta Pranayama. The main differences being in this particular Pranayama, the inhale and exhale are not metered and the holds are initially 1 or 2 seconds, and are increased gradually with comfort. Interestingly enough, the Samaveta actually refers (linguistically) to the use of both nostrils, and not to the fact that it is a controlled breath. I think its also interesting, in reference to the commentary on meditation vs breath-control for stress reduction, that classical yoga prescribes breath-control prior to meditation (both within the practice session and in the order that one learns practices). They suggest that one must learn to relax the body-mind before one can experience the full benefits of concentration.
Thank you Professor for your videos! Love learning from you. These breathing techniques literally turned my life around. I had c19 in June 2022 and suffered from chronic cough, esophageal reflux and intermittent acid reflux for a year and a half. I refused to see a dr., because at age 70, they only want to give Rx. Instead, I did lots of research, and came across Dr. Jamie Koufman. After reading her books "Chronic Cough", and "Dropping Acid, the Reflux Diet Cookbook and Cure", I began to experience improvement. I've always been a health nut, but her program was to eliminate high acid foods. I also made cabbage juice, increased my probiotics, began nebulizing H202 and saline water to kill any bad bacteria, and worked on my breathing. Always being short of breath since having the 'virus', my breathing began to improve and reflux subside. Due to my age, I was breathing through my mouth at night, so I started taping it before going to sleep, which improved my sleep 100%. I also added red light therapy, and increased my exercise to also help with my breathing. I do regular breathing exercises to increase my lung capacity, and walk an average of 3-5 miles a day with no issues. I use a free breathing app called Breathly, where you can customize the box breathing for whatever timeline you want, and I use it regularly. I suffered for over a year with this chronic cough and reflux issue, thinking it would go away on it's own. I hope this comment helps anyone struggling with these similar symptoms.
It's astonishing the amount of knowledge you have in order to transfer such complicated information in an understandable way ❤ *and your effort to organize the whole lecture, too. I'm so grateful ❤
I think I speak for everyone when I say my life is objectively better because of Andrew Huberman
Same, the sleep stack alone and morning light viewing have been game changers for me.
Yup!
@@Chiefbadbruuuuuh whats sleep stack
@@jeeaspirant6695 watch his sleep episodes. The 3 main supplements that help with sleep.
Most definitely
How do we get this guy a medal?
I went to medical school and every video still contains countless useful and interesting bits of information.
For free.
Just amazing, thank you!
Yes, I did too but his information includes recent findings that help me to update my knowledge. Dr Huberman, have you considered offering CME for listening to these? You teach me more than most CME classes.❤
@@edwigcarol4888 Yeah, my current primary care provider is one of those people who thinks she knows everything and talks down to me. BTW, she is just a physician assistant working for someone who is possibly an MD. That guy is just as bad.
@@watcherworld5873 I think we have the same doctors.
I got $5 on it! lol
Congrats, you went to medical school to learn about medicine, which this is not.
You've changed so many lives for the better Andrew. Thank you.
:3 :3 When people over breath, they are displaying hyperexcitability. That dampens calmness, memory retention in learning, ruins focus, etc. I do much better than the average person then. :3
🎯 Key Takeaways for quick navigation:
00:00 🌬️ Breathing is essential to life, but the quality of how we breathe impacts mental health, physical health, and performance.
01:57 💡 Breathing uniquely connects conscious and subconscious brain functions, allowing conscious control to influence mental state.
03:24 🌀 The "physiological sigh," a double inhale and long exhale, reduces stress by optimally balancing oxygen and carbon dioxide.
11:07 💨 Understanding the mechanical and chemical aspects of breathing helps realize the importance of optimal oxygen and carbon dioxide levels.
19:00 🫁 Mechanical components involve nose, mouth, larynx, diaphragm, and intercostal muscles, while alveoli increase lung surface area for gas exchange.
20:52 🫁 The diaphragm contracts during inhalation, allowing the lungs to inflate with air. Intercostal muscles between the ribs also play a role in expanding the rib cage.
22:20 🧠 The phrenic nerve controls the diaphragm's contraction for breathing. It has both motor and sensory neurons, providing feedback about diaphragm position.
23:44 🌬️ Diaphragmatic breathing involves the proper movement of the belly during inhalation. It's efficient for breathing, but rib cage movement is also valid and effective.
25:39 ⚖️ Diaphragmatic and rib cage breathing are equally valid, with no clear superiority. Combining both methods can help regulate mental and physical states effectively.
28:28 💡 Breathing through the nose provides resistance that draws more air into the system, contributing to breathing efficiency and oxygen delivery to tissues.
40:25 🌬️ Breathing involves a balance of oxygen and carbon dioxide, affecting energy levels, anxiety, and microvasculature construction in the brain and body.
41:20 🏔️ At high altitudes, reduced air pressure makes breathing more challenging, requiring increased effort to inhale enough oxygen due to lack of pressure gradient.
44:40 💤 Sleep apnea can lead to oxygen deficiency, causing various health issues like cardiovascular problems, cognitive dysfunction, and sexual dysfunction.
49:30 🛏️ Shifting to nasal breathing during sleep can help address sleep apnea and snoring, leading to better oxygen intake and improved overall health.
54:16 🧠 Two brain centers, pre-Botzinger complex and parafacial nucleus, control different aspects of breathing, rhythmic and non-rhythmic, respectively, influencing brain excitability.
59:31 🧠 Overbreathing can lead to reduced oxygen delivery to the brain due to lower carbon dioxide levels, causing hyperexcitability of neurons and increased background noise.
01:00:27 ⚖️ Hyperventilation results in lower carbon dioxide levels, reducing oxygen's release to the brain, affecting blood flow, vasodilation, and overall brain excitability.
01:02:46 😰 Overbreathing is linked to increased anxiety, reduced information processing, and decreased efficiency in detecting and learning from the environment.
01:06:29 🌬️ Breathing exercise: Box breathing can improve diaphragm control and normalize breathing patterns by focusing on equal duration inhale, hold, exhale, and hold phases.
01:10:19 💡 Use the carbon dioxide tolerance test to gauge your capacity for controlled exhales, helping tailor the duration of box breathing exercises for better results.
01:19:46 🌬️ The box breathing exercise encourages phrenic control over the diaphragm and gradually reduces breaths, leading to positive outcomes like calmness and improved sleep.
01:20:43 📈 Performing the carbon dioxide tolerance test and box breathing exercise can lead to longer inhale, hold, exhale durations, translating to deeper yet less frequent breathing during rest.
01:22:35 🧠 The study explores breathwork practices and meditation for stress reduction and mood improvement around the clock, showing that cyclic sighing is most effective.
01:25:25 🌬️ Cyclic sighing breathwork practiced for five minutes a day demonstrated the greatest reduction in stress, improved mood, and sleep compared to meditation and other breathwork forms.
01:30:15 🌬️ A single physiological sigh (double inhale and long exhale) is a quick way to introduce calm and reduce stress by rebalancing the sympathetic-parasympathetic nervous system.
01:40:17 🫀 Inhales increase heart rate, exhales decrease heart rate. Respiratory sinus arrhythmia controls heart rate variability.
01:42:10 🌬️ Breathing practices like Wim Hof, Tummo, Pranayama emphasize inhales/exhales to modulate heart rate.
01:45:05 🎈Extending exhales is a skill to quickly control heart rate; helpful for anxiety and panic attacks.
01:49:23 🙌 Inhaling three times through the nose followed by a long exhale can eliminate hiccups.
01:54:16 ⚡ Cyclic hyperventilation induces controlled adrenaline release, offering stress inoculation benefits.
01:59:00 🌬️ Controlling breath rhythmically reduces stress and enhances coping in stressful situations.
01:59:55 🧠 Breathing patterns influence learning, memory, and emotion through brain activation during inhalation.
02:02:20 🤔 Inhaling through the nose enhances brain function related to memory retrieval, learning, and cognition.
02:06:32 🌬️ Nasal breathing positively impacts oxygen intake, brain activity, and overall health compared to mouth breathing.
02:12:15 🌟 Nasal breathing improves facial aesthetics, stimulates nitric oxide production, and enhances overall well-being.
Made with HARPA AI
Thanks ❤
How do you do it
Do you recommend any exercises to prepare for altitude?
How do you remember and write them down ?
Got bless people like you
I as one with a masters in biochemistry and a ND with a PhD in nutrition, have NEVER heard such a comprehensive explanation of breathing. Thank you Andrew
guten tag :D
@Andrew_Hubermando you think the HVMN supplement would be beneficial for an older adult female with severe ADHD? I’m not wanting to go the prescription stimulant route…
@@madelynreusser1588 That's obviously a bot or impersonator, don't engage
Time to get your money back.
Thank you Andrew. My day is not complete without listening to your podcasts.
You manage to hold my attention for over 2 hours at a time, and deliver complex content in a way that doesn’t make me feel stupid. I’m very grateful for your work!
Never been this excited to listen to a 2 hour talk on how to breathe
🤣🤣🤣🤣 Same
Same here!
hahah
Wait till you hear the podcast about dental health
I listened to his talk about how alcohol affects your brain and your whole body and realized if I wanted to live longer I needed to quit drinking beer. That was in August of last year and I have not had a drink since. He literally scared me straight. I am very appreciative.
I’ve been a respiratory therapist/practitioner for almost 20 years and your explanations are spot on & you managed to teach me somethings! There is so much that goes into every breath and every beat of our hearts, the human body & brain absolutely amaze me. Thank you Dr. Huberman!!
My breathing is not good. I could really use your help
@@dannyk1289 inhale through nose. Exhale through mouth.
😊
@@dannyk1289bruh just breath
Timestamps
00:00:00 Breathing
00:05:41 Sponsors: HVMN, Thesis, WHOOP
00:09:36 Respiration, Oxygen & Carbon Dioxide
00:18:18 Breathing Mechanics
00:30:08 AG1 (Athletic Greens)
00:31:23 Chemistry of Breathing, Hyperventilation
00:40:35 High Altitudes, Oxygen & Breathing
00:47:16 Tool: Sleep Apnea, Nasal Breathing
00:51:50 Brain Centers & Breathing Rhythm
00:57:23 Brain, Hyperventilation & “Over-breathing”
01:03:53 What is Healthy Breathing?
01:08:26 InsideTracker
01:09:44 Tool: Train Healthy Breathing, Carbon Dioxide Tolerance Test & Box Breathing
01:22:39 Tool: Breathwork & Stress Reduction; Cyclic Sighing
01:33:56 Tool: Physiological Sighing & Exercise Side Cramp
01:39:16 Breathing & Heart Rate Variability
01:46:21 Tool: How to Stop Hiccups
01:51:17 Tool: Stress Management & Cyclic Hyperventilation, “Wim Hof Method”
01:57:11 Deliberate Cold Exposure & Breathing
01:59:54 Tool: Inhales & Learning; Exhales & Movement
02:09:15 Mouth vs. Nasal Breathing, Aesthetics
02:16:19 Zero-Cost Support, Spotify & Apple Reviews, RUclips Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
You're awesome. Thanks
You're the MVP, thanks!
Thank you 👍🏽
❤❤❤❤Plz do this very useful
I've been to 26,700 feet without oxygen. When a person is doing physical activity at that altitude they are almost hyperventilating for hours on end. Perhaps there is a lack of CO2 that accounts for some of the mental effects of altitude and not just a lack of oxygen.
The physiological sigh has been a game changer for my recovery journey with Myalgic Encephalomyelitis (CFS). Thank you so much Prof Huberman 🙏
Yes! This was an absolute life changer. My anxiety and stress were so toxic and o had no knowledge of how to deal with it except "breath". Thanks huberman
I also suffer with this, I will start to use it too
@@darnelljohn7077 may I suggest you to view podcasts and videos with or from Dr Jud Brewer, neuroscientist and clinical psychiatrist..
You can begin with his book on anxiety
After having listened to him, i subscribed to his "unwinding anxiety" App (thought through and tested clinically with a group of anxious caregivers).
This App belongs to the "digital therapeutics". The company is Mind Sciences.
Over 2 years and a half working daily with this App (monthly fees..) i have learned extremely valuables things on the brain, how it works, and what ways are efficient and long lasting to reduce that chronic anxiety..
Breathworks of course important.. but there are other things too
I hope you find your way to a better life free of anxiety
Dr Hubermann m.u.s.t get Dr Brewer as a guest here ! Absolutely...
Elaborate how much it helped? How Often you would do it and when you would do it. Thanks
Can I just say this is one of the most profound, well explained teaching on breathing I’ve heard! I started my breath work journey 2years ago, with wim hoff I did it 3times a day to give myself structure and something to believe in and achieve. Fast forward to now and my life has changed beyond belief due to many factors, breatheortg being a massive key component. I found other breath work, listened to many teachers and podcasts, read books. Finally getting my own coach from you tube, “Tara” last October. She has singlehandidly helped with my recovery journey and I value and trust her knowledge and guidance implicitly. I have listened to your talk whilst on my daily 5am walks, implementing all the breathing techniques I’ve learnt. Considering I have spent 35 years housebound and bedbound through chronic illness, I only began walking outside 13weeks ago, my transition has been remarkable! Down to hard work, diet, belief, ability to face my fears, and breath work have led me to become who I am today. So thank you for all your advice and stripped back basics to understanding “ why” breathing, breath work is so so vital . Diane
Tara, full name?
I’m from India and I have been diagnosed with acute bronchitis from last month as well as I have few complications since I had cardiac surgeries at the age of 5 and 15 . So I get through this podcast and I’m so grateful for the information and help you did to me . I’m going to watch other topics too as a biology student 😌 LOVE FROM INDIA SIR 😇♥️
Other healthy lifestyles are important
Check Buteyco, or the book Breath, james Nestor.
You Indian people have interesting knowledge about the right breath. We do not have this knowledge on europe universities.
My jaw has popped for 30+ years, and almost every morning gets stuck to were I can't open big enough to get a spoon of food in my mouth. I can't think of a time it hasn't been this way. I was told I had TMJ and would possibly need surgery to fix it. I listened to this today and have focused on nose breathing. My jaw doesn't pop or get stuck when I focus on this. Holy shit! My whole life I was nose breathing and didn't even realize it was a thing. This is literally life changing for me. Thank you!
Also the hiccup breathing works! I just had a coworker try it and they stopped immediately.
I am a manual physical therapist who treats patients with chronic pain…. I know how important breathing is for each patient….but you have helped me really understand the mechanical and chemical aspect of breathing. You are so capable of explaining science in a way that all of us can understand…. I thank you for that!
Buteyco! Book Breath, james Nestor.
@@borodel619 no
I can't stop learning from this channel. Its impossible to not better yourself from listening to Andrew and his expert guests. By far the most informative channel I have come across!
Thank you for making this content available outside of a lecture hall. You and your guests are reigniting my love for neurosciences and evidence based approaches.
I stopped smoking three months ago and since then became more aware about my breathing and started different breathing techniques. This episode is just what I need to listen right now. Thank you Dr. Huberman. Since I follow your podcast I became more aware and conscious about my health and your knowledge helped me a lot to improve myself and will even more help me in the future. 🙏🏽
Same here, good luck on your journey and reach your best health
@@arshr6964 thank you 🙏🏽
I can't thank you enough for this episode, Andrew. I have asthma, anxiety, and, most importantly, a neuromuscular disease that makes me have to breathe through a tracheostomy tube. This has given me so many insights into how breathing affects how I feel mentally. While I can't breathe through my nose, there are so many things you covered so many things that I CAN do to improve my well-being. I've been in treatment with a new drug for my neuromuscular disease for a few years, and I do a physical therapy exercise program every day. One surprising benefit is that It's bringing my intercostal muscles back online--I didn't have any rib movement at all before treatment. Your information will help me optimize my exercise program and reduce my anxiety. Thank you again for this episode and so many others.
How can it be?
That in that condition you breathe without rib movement? Just reading that made me feel anxiety.
I am so happy you found rib movement with breathing. Just know that many people do not have rib movement with breath. We can condition ourselves out of doing with via high anxiety.
What a beautiful gift to gain.
Dear Prof, Thank you so much for these podcasts. You have saved me from many issues. My mental health was wrecking, I had unexplained burnout, I was irritated easily, my anxiety creeping in every time, my heart palpitating almost every time, my BP went up and I have thought of dying. I still can't believe that after watching your Podcasts, I am able to live normally again, I am very much in control of my emotions and I can control my brain to think positively. I have been consistent with my exercise but had to stop because I had a C Section. However, now that the c -section is healed, I have returned back to my exercise routine. Now I feel like my self again only after a week of following your instructions. With much gratitude from Namibia.
This is immensely helpful for me Dr Huberman! For years now I’ve dealt with chronic anxiety, and the main physical symptom I experience is chronic hyperventilation. In the past it’s gotten so bad I get almost like vertigo, and tingly tongue/lips. It’s also really hard to regulate my breathing once I’m in that state. Sometimes I can’t fall asleep because my breathing is so rapid. A couple interesting things I’ve noticed in my body is that it almost feels like I’m holding tension in my diaphragm so if I focus on releasing that tension it will allow me to take more comfortable, full, relaxed breaths. Another thing I’ve noticed is the placement of my tongue - I hold a lot tension there as well and it seems to be connected with the hyperventilation/restricted breathing somehow. Learning about what is actually going on in my body is so incredibly helpful and empowering. Feels like there is a path forward. Thank you, thank you, thank you.
Same thing!
Years ago, I fell through the ice, trying to grab my sister's dog, who had fallen through the ice on our bay. I went down, opened my eyes to see murky water underneath, surfaced, and began doing a deep breathing, but through my mouth, in and out, in and out, and somehow I kept afloat in the icy hole, for about ten minutes, with my head above water and my arms out at each side. I was rescued. So was my sister, who came out after me and also fell through, but closer to shore. So was the dog. And now I understand the value of that rhythmic breathing that I instinctively began to do in that icy cold. I listen to the Huberman podcasts daily, actually. Fantastic lectures. Learning all the time! Thank you sir!
That is what Wim Hof says too! Very interesting observation brother
That's amazing!
Hi Andrew
That's a great podcast.
I'd recommend it to anyone.
What an excellent episode, and hopefully this can inspire you to do more research and experimentation on your own, because this is only the start.
I actually re-watched the early Huberman episode with Jack Feldman a couple months ago, and it sent me on one of those journeys, where I read books like Breath: The New Science of a Lost Art (which was mentioned in that episode), and The Oxygen Advantage, among others. I tried out all the techniques listed in those books and those mentioned in this episode as well.
The things I've learned are:
1) Tape your mouth when sleeping. Huberman mentioned this here, and doing that was an instant, absurd benefit. The few people I've been able to convince to try this as well say the same thing.
2) Slowing down and breathing less, and helping my body learn that more CO2 is ok also helped my sleeping a ton. I used to have headaches in the morning, and by doing daytime practice of slower breathing and feeling the extra CO2, and doing that when waking, has caused those headaches to diminish and are now gone.
3) There's a difference with upper vs lower lung breathing. Using the diaphragm and lower intercostal muscles at the same time cause such a different effect than upper lung breathing. Learning to do this and my switch from upper lung nasal breathing to lower lung nasal breathing has made a giant change in my normal mood and also appetite. This activation of the parasympathetic nervous system compared to sympathetic caused my desire for random snacks to vanish.
5) Cyclic hyperventilation is cool, and might be seen as a quick fix, but I'd say don't start there. Start with slower, lower lung breathing, and then try out the Tummo or Wim Hof methods. When you watch Wim Hof narrated videos, he'll say that your breathes should be lower lung first, and then upper lung. If you don't do practice and learn the difference between lower and upper lung breathing, you won't be able to do this correctly.
Don't take my word for this, try them out yourself. I'd love to hear what others have tried, and these youtube comments really a great source.
It's really incredible how quickly breath training can make vast differences in our lives. Huberman talking about the bridge between subconsciousness and consciousness that breathing provides is incredibly insightful. The fact that we can actively do something and cause our mood to change feels like a super power. I hope this video and all the information is just a starting point for everyone here, where we can find that breath work will be more and more popular. By watching this and acting on it, you can be one of the early adopters.
how do i activate the lower lung?
So so powerfully said. 👌
@@slicker1260 find somewhere safe, lie flat on your back with one hand on your chest (above the heart) and the other hand over your belly button. As you inhale each breath, notice which hand is moving. Focus on taking in breaths that fill your stomach/belly.
At first you might feel like your chest is expanding first before your stomach does, but with gradual practice you can choose where to direct your breath. If you can start to make your “belly hand” feel like there is a balloon expanding under it, success!
I’m sure there are better explanations, but I hope this helps.
You are providing such an essential service today where mere "opinions" tend to prevail. The way you present in depth will help any thinking person learn to fish and be a better analyst of "health opinions" (not to mention helping us all live more INTENTIONALLY!) Thank you Dr. Huberman.
Breath is literally so important. It is valuable to note the diaphragm, Ribs, and chest. Each location correlates to a part of our emotional body. Crazy that we can control our breath.
Semi Autonomous control over our bodies has made humans into their most adaptable creatures on the planet.
Dr. Huberman ROCKS! Stanford attracts this kind of brilliance and balance in their educators. Sharing this link with a family member who has been experiencing panic attacks during recovery from long COVID. Also sharing with all the creatives on staff at Tragicom Studios. Thank you Dr. Hubeman
I cant believe I am 29 years old and I never thought to start breathing! This is a complete life changer! Thank you Andrew
You were, you were just doing it incorrectly. I’m glad you found this, certainly glad I did
I am not sure how to give the "thumbs up" but. Love this
and tongue position, check: mewing!
As i am hearing impaired person and english is not my native language, i find that you have one of the most understandable accent and best subtitles on your field in youtube. I feel so lucky i found your channel.
You mentioned that we were gonna learn how to fix a deviated septum without surgery. I was really hoping to hear about that but I think you may have forgotten to address that topic. Or maybe I wasn't inhaling enough while listening😉 Great video as always!
Same!
I had the same question!
Me three, I was really hoping to hear about this because I have some trouble with it. Perhaps a topic for an ask me anything? Please?
Yeah I came here looking for this too actually! Awesome episode (as they all are) but definitely interested in hearing that bit!
Same here!
Chockablock with top-notch research data, so expertly laid out, delivered with that inimitable eye-level style, replete with practical tips. Prof Huberman, you are a real asset to health and fitness.
The most helpful podcast on the internet 👏
been relearning my breathing all year and this the most life changing and important information on this topic i've yet learned. Thank you sir!
As a newbi using a CPAP machine, I really believe this podcast is pure gold. Thank you Professor
You should look up free information about Dr Buteyko online.
Thank you Andrew for the tremendous content you are creating!
I have never expected to get so intrigued about science until I have discovered this podcast .
It’s outstanding how a voice (in this case your voice ) can have a certain impact on peoples ears and neuronal connection …But probably you already know very well about that …
Despite the compliments,I wanted to give my opinion about how good and well prepared is this laboratory and especially having the humility to recognize your misspelling errors or not exact informations when someone is correcting you !❤
It’s a massive (FREE)informative podcast,that can help people to live better ,THANK YOU and all your team!
I have a weird symptome while performing the cyclic sighing. When i breath out and i‘m close to having no air in my lunges i am experiencing a tingling first in my left chest and after some seconds on both sides. Does anyone has experienced something like this?
Anyway i just wanted to thank Andrew Huberman to bring these super intersing scientific topics to eqch and everyone of us. Best part of this is that he is actually helping improving so much lives while teaching us!
Thank you!
I'm a swimmer and my trainer always told me swimming is the most aerobic sport there can be. Even if an exaggeration it's because you need to take your inhaling and exhaling moment in two different situation and that forces you to think a lot about it, to the point professional swimmers have strategies on how to use their breath most efficiently in relation to the high intensity movement they are doing . For once i found myself very informed on the topic but this podcast was great and very insightful even for me. Thanks alot
so do you breathe thro nose and out of nose, or, in thro nose out your mouth?
@@hemiv8949 in throu mouth cause you need to be fast and cant breathe in water. Out through nose or both together (if you're able) cause you need it out all before putting your head outside the water again
Thank you Andrew for allowing us all access to your amazing knowledge for free. Thank you thank you thank you thank you thank you and thank you to all those who do similar acts. The world is a better place because of your generosity and kindness. Lets us all pass it on.
Learning the Box breathing technique in Yoga changed my breathing life! I have been consciously breathing since, and I love the power that choosing to breathe brings into my life!
Hi
you've single handedly allowed the public to focus on something good while they eat. Thank you mr Huberetman.
If you have chronic anxiety, please read this. This guy is changing my life one breath at a time.
As a 40+ year old chronic anxiety sufferer, I've had issues with a fast heartrate since I was a teen. Had my heart checked numerous times and it was fine. No reg doctor or cardiologist had any helpful advice.
I started paying attention to how I was breathing and this was the answer. All these years I had either been getting too much or not enough carbon dioxide from improper breathing which kept me an anxious state and started to rob me of sleep.
I've had thyroid problems and all sorts of autoimmune issues and I'm now seeing it's been tied to being stuck in a sympathetic nervous system state....largely due to improper breathing.
After just a few days of doing the exercises, I've noticed a tremendous difference and am able to get at least 6-7 hours of sleep most nights. Is my sleep perfect? No. I have a long way to go, but I am so much calmer.
If you do nothing else the rest of the week, practice taking 5 minutes a day to do those sighs and exercises he mentions here. My heartrate is so much calmer now!
Thank you for helping me when no other doctor could. I hate big pharma. Pushing meds that just mask the issue instead of helping us get to the real issue!
I’m writing this at the beginning of the video so I’m not sure if you touch this.
I have sleep apnea and use a c pap machine.
The other night I got lazy and did not hook it up.
Well I stopped breathing in my sleep 3 times and had difficulty inflating my lungs and resume breathing.
I was so scared.
I’m glad I have this video to watch now and Thank you for covering important topics.
Oh I'm excited for this one. I've been using deep breathing for parasympathetic arousal to deal with stress for a while now and it has been of tremendous help in becoming a happier and healthier person, all thanks to you Dr. Huberman :)
how exactöy do you breathe?
@@sobean9309 Square breathing technique or just slow and controlled deep inhale and exhales
As a lifetime mouth breather i thank you very much for this informative video.
I wish I could convince you to do an episode on Heart Palpitations and how to reduce them. I’ve been suffering from them every day since 2020. It’s greatly reduced my joy of life and doctors can’t do much for it. Thanks for all the great info Andrew. You are a treasure!
I love how fondly he interacts with his guest experts in such a respectful way.
Why is it so that we don’t learn this in school? Or intergrate it into school? I think informing about breathing only, will be world changing besides all the other things we don’t learn in school but should. I respect you immensely for informing people about this and informing about allot of other great topics regarding health and having your own lab aka doing what you love. It helped me allot and I’m sure everyone who’s watching this. You are truly inspirational! 🙌🙌❤️
I can’t believe I watched the entire video. I have two disorders and it’s kind of hard to focus and concentrate but I did the breathing exercises along the way specially the ciclyc sigh. I’ll stick to that and to box breathing too. Thanks Andrew and may God bless you.
I cannot say thank you enough Mister. I really appreciate all your efforts in promoting public health and well being.
This is an absolutelty great podcast. As someone with a deviated septum who is getting surgery I am always interested in ways to improve breathing and lung capacity, and this is exactly that. I think a good suggestion for another epidode would be the systems and mechanisms of mucus and how to reduce mucus (specifically in the nose). Thank you for all your work as always.
I like your explanation of the physiological aspects of low oxygen in the body at altitude. I remember learning that oxygen is actually at the same ratio at all altitudes... surprising huh? It's just there's less of it because there's less of everything up there... same percentage of the gas is oxygen though. And now I know the physiological side of why it's so unpleasant!
Congratulations on reaching almost 3M!!
Thank you for all the effort you put this podcast!
Andrew - you are the best. So sincere, passionate, committed to a higher purpose, sharing incredible knowledge and with the utmost humility. The world is a better place because of consummate guru that you are!
You have helped improve the quality of life of our family so much (and as a stay at home mom you help me stay sane 😆) I’m super thankfull for all the effort and energy you (all) have put into this podcast!!
Can we have real feelings toward a genius like him ,
even though we have never met .
Yes it’s called the FEELING OF GRATITUDE
You are priceless and so sincere every time
Born to be a teacher
Thank you
I hope you can feel my gratitude 🙏🏼🙏🏼🙏🏼
Thank you endlessly, Doctor Huberman. The life-changing gifts you so generously share with us is more than greatly appreciated. Always. I do a lot of different conscious breathing techniques, from more simple mindfulness to Holotropic breathwork and it's all amazing; so this podcast was so beneficial. Thanks again.
Andrew, I cannot compliment you enough. I am writing today because an M.D. I follow, Dr Al Sears from Royal Palm Beach Florida, and one of the first M.D.'s to be trained in anti-aging, and has a separate facility for this, and just within the past two weeks, mentioned in an email that if you pinch the nose 75% closed when inhaling, this creates a stress and nitric oxide is created even more so. I had no clue at all about any of this, but tried it and the next day I had more energy as well as a nice all around feeling. The Dr did not elaborate so I googled about it, and you came up. Nice to meet you and I subscribed with a thumbs up. Thank you for this incredible amount of work.
As a yogi we learned the different pranayama techniques, this podcast has taught me so much more and I can't wait to put it to practice myself as well share to my clients. Thank you so much Dr. Huberman. I'm your new subscriber from Dubai.
I want to thank you, Andrew, for your expertise and articulate explanations and praise you for your individual personal accomplishment in overcoming your early obstacles in life, which I find amazing and inspiring. You were introduced to me by Robert Sapolsky through your conversation with him on RUclips. I'm a native of San Francisco and grew up in Palo Alto and Burlingame. I now use London as a hub for my callings as a creative artist and serious high art musician. As a Clarinetist, a WIND player, I have a concerned enthusiastic interest in breathing. I began by doing pranayama hatha yoga breathing since the age of 11. The physiological cyclic sigh is a particularly helpful technique before going on stage to perform a concerto or recital, etc. I'm looking forward to meeting Dr. Professor Robert Sapolsky to discuss our mutual dilemmas as I write my clarinet tutor cum memoire and promote my lifelong claim that serious high art music and music-making makes people better human beings. I would love to include you in this inquiry, if possible. In any case I want to give you all my very best wishes. Cheers and trebles all around, Stephen Bennett FISM
Never in my life did I think I would be indulging in a 2 hour podcast about lungs and breathing 😮💨…
Just got rid of hiccups with the triple inhale followed by an exhale. Thank you Dr. Huberman
Its amazing how powerful our breath can be. The way we approach it can either make us more alert or make us more calm.. crazy.
Thank you, Andrew! ❤
It’s only…. Everything !!!
Our body is amazing, it has evolved a way to control mood which links to the thing that we do every second: breathing; without us to recognize
Listening to this channel is a must if you want to better your life. Thank you so much Prof. Huberman. Absolute gem! 🙏
Incredibly well timed considering I've just been trying to get a summary of all the different types of breathwork.
As a soon-to-be dad, I would love a future podcast on parenting tools if possible?
Bro how was the experience
First of all, congratulations on becoming a father soon! As for parenting tools, the most basic advice I can give you would be this: be there as much as you can, because they don't need perfect, they need "good enough". "Good enough" would be just show up and play with them, show them that you love them and that you can be counted on. That’s a good start. You don’t really need to know much more than that, just take care of the kids and give them affection, show them that you care. That’s a good way to start because it’s good for everyone, it’s good for the kids and it’s good for you.
Personally it helped me a lot to look parenting tools and tips on youtube, reminded me of some important things like taking care of myself (for example we tend to listen to kids music and shows because we care for them, but we forget to also make it enjoyable for ourselves) this way you have more energy for them and are more happy. Just one quick example but there are many more.
Question: Yawning, is there a significance to a consistent feeling of a need to yawn despite being rested? I do fall into low-level carbon dioxide tolerance. Working on that...
Thank you for everything you are doing to raise collective awareness of the power we each have to take the reins and create change for ourselves. I appreciate you.
Yawning reduces CO2 in ur system and furthers reduces tolerance. Better avoid it in my opinion or retain ur breath a little bit afterwards to compensate
I yawn a lot when asthma is acting up or I'm anxious. I find sometimes breathing deeply helps to calm whatever is going on and reduces the yawning. Sometimes I find pacing helps. I have noticed nothing is perfect.
You saved my life back in 2020 when i had covid. I was extremely breathless on exertion, I thought was a result of being essentially bed bound for 2weeks or more, but was more likely the onset of pneumonia. Did some of the breathing exercises you suggested in one of your videos back then, and within a day I was less breathless.
Cannot wait for this one. The physiological sigh alone has been an integral part of my everyday experience ever since learning about it. Im so grateful for what you do sir.
As a person who has deviated nose, many allergies, anxiety, partial mouth breathing. I find this information GOLDEN. I can't express my thanks enough, as I will be eternally grateful. I will try these methods starting now.
I am a certified Breathcoach and Stretching trainer for past 5 years,a public health dentist for 15 years prior to that ( a researcher at heart). You are doing a great job - Thank you.
I see miracles with my clients with Breathwork and correct stretching. I help people get off of their pain, chronic disease & sleep & mental health medications and happy to say that I explain about breathing just the way you did! My only question is why aren’t we bringing it to mainstream? Why in US we are not making prevention a priority?
You know the answer
🎯 Key Takeaways for quick navigation:
00:00 🌬️ *Breathing isn't just vital for life; its quality profoundly impacts mental health, physical health, and performance, including reducing stress and enhancing alertness.*
01:28 🤯 *Techniques exist, grounded in science, to control hiccup spasm through neural mechanisms, not esoteric methods like drinking water backward.*
02:56 🧠 *Breathing uniquely bridges the conscious and subconscious; it's involuntary yet allows conscious control, impacting brain states like excitability, anxiety, focus, and learning ability.*
04:23 📚 *Adjusting breathing patterns significantly affects learning and memory; inhaling greatly enhances learning compared to exhaling, demonstrating a notable difference.*
05:21 🌟 *Controlling breathing can substantially influence mental and physical well-being, performance, and overall capabilities, offering an avenue for personal empowerment.*
09:41 🌬️ *Oxygen and carbon dioxide play critical roles in breathing; maintaining their balance is key for optimal mental and physical function, challenging the idea that only oxygen is good and carbon dioxide is bad.*
15:17 🤯 *A specific breathing pattern, the physiological sigh (two deep inhales followed by a long exhale), rapidly reduces stress levels by optimally balancing oxygen and carbon dioxide.*
17:38 🤔 *Overbreathing, despite being shallow, removes excessive carbon dioxide, potentially leading to a hypoxic state, affecting oxygen delivery to the brain and impacting personality types and stress levels.*
19:28 🫁 *Lungs, beyond being bags of air, contain numerous sacs (alveoli) that significantly increase surface area, enhancing oxygen exchange into the bloodstream and carbon dioxide removal.*
22:20 🧠 *Phrenic nerve controls diaphragm movement, contains sensory neurons informing about diaphragm position.*
23:44 🧘 *Diaphragmatic breathing, expanding belly on inhale, aids efficient breathing but isn't superior to rib cage movement.*
25:39 💨 *Both diaphragmatic and rib cage breathing methods are valuable for oxygen intake based on exertion levels.*
27:33 🫣 *Breathing through nose offers more resistance, allowing better air draw, despite being harder.*
31:50 🌬️ *Carbon dioxide's role: aids oxygen releasefrom hemoglobin, regulating acidity; crucial for delivering oxygen to cells.*
37:06 😤 *Hyperventilation increases oxygen intake but expels more carbon dioxide, causing anxiety and vasoconstriction.*
40:25 💡 *Oxygen and carbon dioxide ratios can be adjusted for different activities; their balance impacts mental and physical states.*
41:20 🏔️ *Higher altitudes pose challenges due to reduced oxygen levels, affecting breathing and requiring oxygen supplementation.*
41:47 💨 *Breathing at high altitudes becomes difficult due to the difference in air pressure between the lungs and the surrounding environment.*
43:14 💪 *Inhaling at high altitudes requires more effort and force due to the lower air pressure outside the body.*
45:10 🏔️ *Athletes adapting to high altitudes experience increased oxygen delivery to muscles but might feel discomfort transitioning back to lower altitudes.*
47:32 😴 *Sleep apnea, characterized by underbreathing during sleep, can lead to various health issues, including cardiovascular problems and cognitive dysfunction.*
49:30 🛌 *Shifting to nasal breathing during sleep via simple methods like mouth taping can alleviate sleep apnea and related issues.*
51:55 🧠 *Understanding the brain areas controlling breathing - the pre-Botzinger complex for rhythmic breathing and the parafacial nucleus for non-rhythmic patterns and conscious control.*
54:16 💊 *Exogenous opioids like fentanyl bind to brain areas controlling breathing, causing shutdown and contributing to opioid-related deaths.*
58:06 🧘 *Breathing patterns directly affect brain activity, with hyperventilation reducing carbon dioxide levels and increasing alertness but potentially impairing focused cognitive function.*
01:01:24 🧠 *Overbreathing, exhaling too much, can reduce oxygen delivery to the brain by 30% to 40%, causing hyperexcitability and decreased efficiency in processing information.*
01:02:46 🫁 *Low levels of carbon dioxide due to overbreathing can trigger seizures, increasing brain excitability and affecting information processing.*
01:04:35 🌬️ *Many people tend to overbreathe, engaging in 15 to 30 shallow breaths per minute, while healthy breathing is around 6 liters per minute or about 12 shallow breaths.*
01:05:59 🫁 *Healthy breathing involves nasal breathing, generating more air pressure for longer exhales, and includes pauses between breaths, maintaining an appropriate balance of oxygen and carbon dioxide.*
01:09:21 📊 *InsideTracker offers personalized nutrition analysis based on blood and DNA data, assisting in understanding health markers and suggesting approaches to optimize them.*
01:14:34 🌬️ *Carbon dioxide tolerance test: 20 seconds or less implies low tolerance, 25-45 seconds moderate, and 50 seconds or longer suggests high carbon dioxide tolerance.*
01:16:29 🧘♂️ *Box Breathing Exercise: Tailored to individual carbon dioxide tolerance - low (3 seconds), moderate (5-6 seconds), high (8-10 seconds) inhale, hold, exhale, hold patterns for 2-3 minutes, enhancing neuromechanical control over breathing.*
01:20:14 🌬️ *Box Breathing Benefits: Improves calmness, reduces stress, enhances sleep quality, achieved by adjusting normal breathing patterns through controlled exercises.*
01:22:08 🌬️ *Breathing through the nose is highly recommended, but for those with severe nasal blockages, breathing through the mouth can work, though nose-breathing is preferred.*
01:23:04 🧘♂️ *A study explored breathwork and meditation, revealing that five minutes of breathwork daily showed greater stress reduction than a similar duration of meditation, enhancing mood and sleep.*
01:25:25 🫁 *Three breathwork types-box breathing, cyclic sighing, and cyclic hyperventilation-were explored. Cyclic sighing for five minutes daily showcased the most effective stress reduction among them.*
01:33:34 🧘♀️ *A physiological sigh-inhale deeply, a short second inhale, and long exhale-is a rapid method to restore calmness, rebalancing the sympathetic and parasympathetic nervous systems.*
01:35:55 🏃♂️ *Physiological sighs can alleviate side stitches during activities like running by influencing the sensory innervation of the diaphragm and liver, helping to relieve pain.*
01:39:19 ❤️ *Inhales temporarily enlarge the heart, slowing blood flow and increasing heart rate, while exhales compact the heart, accelerating blood flow and slowing heart rate.*
01:41:42 🌬️ *Adjusting the ratio of inhales to exhales can control heart rate: longer and more vigorous inhales increase heart rate, while longer and more intense exhales decrease heart rate, impacting heart rate variability.*
01:46:31 🌬️ *Hiccups explained: Hiccups result from a spasm in the phrenic nerve, causing a sharp sensation in the diaphragm. Inhaling three times and holding breath for 15-20 seconds, followed by a slow exhale, can reliably stop hiccups.*
01:51:16 🌀 *Cyclic hyperventilation effects: This practice induces adrenaline release and increases autonomic arousal. It's a stress inoculation method where controlled stress exposure helps manage the body's response to adrenaline and epinephrine, offering benefits in dealing with stress.*
01:59:55 🧠 *Breathing patterns and brain function: Specific breathing patterns affect learning, memory, emotional modulation, and reaction times. Inhaling enhances reaction times and learning, while exhaling aids in relaxation and vision focus.*
02:02:20 🧠 *Breathing through the nose triggers specific brain functions related to memory retrieval and cognition, possibly due to the olfactory system's ancient role.*
02:03:14 🌬️ *Nasal inhalation activates ancient brain regions, like the piriformis cortex, and enhances hippocampal activity involved in learning and memory.*
02:04:13 🤔 *Nasal inhalation enhances the brain's ability to react quicker to stimuli, improving reaction time to detect fear-inducing or novel stimuli.*
02:07:29 💡 *Increasing inhales relative to exhales while studying or learning can help access and retrieve information better, boosting focus and retention.*
02:09:50 🫁 *Nasal breathing is recommended for improved lung health, as it warms, moisturizes, and enables better gas exchange, creating resistance for better lung function.*
02:11:17 🌬️ *Nasal breathing aids in delivering nitric oxide, facilitating better vasodilation, blood flow, and nutrient delivery to organs, benefitting overall health.*
02:12:15 😌 *Shifting from mouth to nasal breathing can bring about aesthetic changes, improving facial structure and dental health, especially evident in before-and-after comparisons.*
02:14:09 🛠️ *Various breathwork exercises can help decrease stress, improve sleep, enhance mood, and aid cognitive and physical functions, offering multiple benefits for overall well-being.*
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Every time I listen to your podcasts I feel compelled to comment. Andrew you have changed my and so many other lives in such significant ways I fail to find words to adequately describe it. So this will have to suffice: Thank you from the bottom of my heart.
Great info...However you said that holding breath doesn't work, maybe not for some, but I'm 63 years old, and although I've never heard of breathing techniques prior to this info... but ever since I was about 14 or so, I've held my breath for 10 seconds, and it has never not once failed to take my hiccups away...just thought I'd share that info. I've shared that same technique with my children and grandchildren, and it works for them as well!!!
Another awesome book on breath is James Nestor - Breath (2020). This one is a lot about breathing by the nose as opposed to mouth. And how HUGE HUGE difference it is, in quite a detail.
Thank you Andrew, another priceless episode, as usual 🙏👍🙂
In what amazing Era I live, thanks Dr. Huberman. What a time to be alive and breath!
Last night I put some 3M micropore tape on my lips while I slept, woke up totally refreshed, had been sleeping badly. Just need a small square, can still breathe and talk a bit, just helps you stay nasal. I got out of the habit and I guess my mouth breathing relapsed! Saw this on my phone before my run and I remembered to stay nasal for my whole run and felt great! Not at the point of running with a piece of tape on my mouth in public yet tho! lol Thanks Professor for all your hard work
I sip a little water and hold it, while I work out. That helps me to breathe nasal. Maybe you can try it out as well.
@@venkatparamahesh4459 I love the idea bro! I will try it cheers!
I use to regularly wake with a sore throat and my uvula would be swollen from snoring. About 3 years ago I read a book called the oxygen advantage. My main takeaway was that I needed to start nose breathing especially in my sleep. The author suggested doing what you do, so I gave it a go and the result was amazing. Every night I put a small piece of tape just to gently hold my lips together, and encourage nose breathing. I have never woken with a sore throat since. Even if my throat is a little sore before bed, and I think I'm getting sick. I still wake perfectly fine with no soreness. Despite regular brushing I use to have bad breath all the time too, but that went away.
I also practice jiu jitsu and nose breathing helps me stay relaxed and focused during my rolls.
I am delighted that I found your channel a few months ago. You are great and you have helped me immeasurably! The way you explain things is impeccable!
Thank you very much Pr. Andrew Huberman!
Would love to hear a conversation between you and Patrick McKeown. I’d love to hear more about breathing and sleep apnea and anxiety. Mouth breathing during sleep is a huge issue.
Yes, that would be great!😊
I’ve been listening to your podcasts for years, it is by far the most valuable wide variety of health information science bssed available for free that I listen to. One time I wrote to you about my bipolar condition I had a brain scan at the Amen clinic and you actually responded I was thrilled and very suprised that you took the time to respond. You used to have a dog on sometimes. I love that you are so smart and knowledgeable and share that so freely with so many. I remember your story and how it touched me, roots in Argentina I believe I lived in Caracas for many years and feel close to your background and your story. I want to thank you profoundly and all the sponsors who offer quality innovative life healing health products, for making this valuable life saving information available at no cost, my life and so many others are greatly inproved by your generosity. Much love (The Unconditional Variety)♥️🦉💃🏻💯
Thank you very much for this episode! I'm so grateful to you, because of what you do, and I definitely can say, that the information you give to people has changed a lot of human lives for better!
Hi Dr. Huberman, Your podcast on breathwork and breathing is so valuable to me as a working yoga therapist & transpersonal psychologist. I am always talking with clients about the importance & practice of breathwork. Thank you, thank you, thank you for your work!
Oh this is a really fantastic episode. I recall that I was hoping in your much earlier “breathing” episode that you went into over breathing but the focus was more on too much carbon dioxide in the system. So very grateful for this episode + all your wonderful work for us Andrew🙏🙌
Never thought i'd learn so much from a podcast about breathing yet here i am
I can't wait for the episode on controlling one's thoughts. You've touched on it before with the trauma interview, the meditation episodes, the focus ones and whatnot. An episode specifically devoted to the mechanics of memory and construction of thought, and in particular managing intrusive thoughts, would be supremely useful.
You could offer specialized insight on the visual nature of some thoughts, how when one rehearses an argument with someone for the 137th time, replays a memory or imagines a catastrophe, one seems to be actively seeing the event in question. The visual cortex does activate if I'm not mistaken? Knowing how to interrupt that, to separate it from the narrative element and the body core sensations associated with it, would aid so many people.
Thank you again for all your help. True, profound gratitude to you.
With all due respect, if you are struggling with intrusive thoughts, there are great resources out there that can help you.
yes. go cold water for 2 min, when done check your memories again.
A simple thank you, would not represent how thankful I am for these class.. God bless you and your family.
Hey Andrew, I'm late to this episode. I don't know if you will read this comment but hoping you do.
As someone who has difficulty breathing through one nostril, I have spent several hours on the internet researching and understanding breathing. So far my research has led me to believe that my condition is from either a deviated septum or irregular facial muscles leading to poor breathing. I was excited when you talked about the technique to correct a deviated septum without surgery. I would like to hear about it in some other episode.
During my research I also came across PRI (Postural Restoration Institute) which is an institution that deals with posture correction. The theory of PRI is that the diaphragm is larger on the right side and thereby adding excess weight on the right side of the body leading to bad posture as the body compromises in order to accommodate this irregularity. The PRI calls this compromise the 'left aic, right bc pattern' which is common in everyone but some are more compromised than others. I would like to know more about the science behind this. So please do consider a making an episode about this.
Same problem man
I have allergic rhinitis. This means in the presence of foreign particles like dust mites, my nostrils congest and breathing becomes harder. I have had this ever since I was 10 and I am 19 now. Unfortunately I was diagnosed with this condition only at 19. When I was 10 to 14, i breathed primarily through my mouth because my nose was blocked 24/7. I believe that this may have caused a lot of underlying conditions like lethargy and digestion problems. Long-distance running for me has always been a struggle and I always end up at the bottom of my class in that aspect. Now at the age of 19, I am trying to rectify all the damage caused by running long-distance more often while breathing through my nose. It is very tiring but I will not stop trying
Thank you Hubermann. I spoke to a phisical therapist today because i've got pneumonia and she looked really pissed and also confused, because she said that the absolute correct way of breathing is nose-mouth and i said you are wrong. Shut your mouth is what science is advising us. I also mentioned the book Jaws and she seemed even more surprised. She said she never heard of this book before. There is a bunch of so called Professionals that know nothing of their trait, specially in health issues. Once i started listening to Hubermann, i began to question the status quo of many of my doctors and health related professionals. Because of Hubermann, i dont need to accept every nonesense that is presented to me.
Hi Andrew, I really hope that you get to read this as I do have a few questions after listening to this amazing podcast on my morning drive to work and back.
Firstly I want to say thank you, you have genuinely helped me make much better life choices with the information you put out and I hope you continue to rise in success!
I had some thoughts whilst listening to this one today, especially around inhalation, learning/retention of info and olfactory nerves and as someone who has been suffering with parosmia for almost two years now after catching COVID, it clicked to me as to why ‘smell training’ has helped a lot of people regain their sense of smell. It still hasn’t worked for me unfortunately and quite frankly it is driving me insane, but I wondered if you have looked into parosmia, or if there are any studies I can look into and possibly it’s relationship to memory loss which is something I’m really struggling with due to my loss of smell. I do also wonder if the fact that I was a mouth breather for the last 29 years has had an impact on my recovery as only recently really started learning the importance of nasal breathing this year! Apologies if you may have covered this in a previous podcast, but again, memory loss lol.
Also, you touched on repairing a deviated septum but never got round to explaining how to do so. It would be great if you could point me somewhere to go about enabling better nasal breathing.
Thank you again!
I left academia 20 years ago, but listening to your podcasts reminds me why I loved science in the first place. Thank you :)
Thanks so much for sharing health information at zero costs. At about 27.45 minutes in this episode you mention that you would talk about ways to repair a deviated septum without surgery but I don't remember hearing about that later in the episode. Was it covered? Also, thanks for the info on HRV and it's relationship to breathing. I would love to hear a whole episode on HRV.
I was waiting for this as well but it wasn't mentioned. However, from what I heard from Patrick McKeown. If you have seriously deviated septum, there is no natural cure. If you have this issue with one nostril being restricted at all times, I am sure you are aware of changes in airflow through nostrils during the day. You can actually use it to your advantage especially before sleep because it is always easier to fall asleep with your mouth shut. There is a possibility to voluntarily change what nostril will be active by leying on side and sticking your fingers inside your armpit. For example I have my left nostril restricted, I usually go to bed at 11pm and I want to switch to my right nostril before I go to sleep so I can nasal breath. So I make sure that my left nostril is switched on from cca 8pm and during that time I breath through mouth. And that is quite important because if the switch to the restricted nostril happens naturally before sleep, it is almost impossible to reverse it even with this technique.
Dr huberman your teachings in part with a few others profoundly changed my life I love your work thanks for being great
That was the most informative, impactful, non-complicated and immediately beneficial workshops I have experienced. Fantastic knowledge!! Thank you Andrew.
I want to say thanks to all team gathered over this project.
Thank you for all the info Andrew. Best regards! I would love to see more studies about physiological sigh, is a great tool I love to do it.
You are the best professor. I have made a lot of changes following your podcasts. If i would have heard you 20 yrs ago, I would have been a scientist and not a IT professional.
Box breathing greatly resembles Samaveta Pranayama. The main differences being in this particular Pranayama, the inhale and exhale are not metered and the holds are initially 1 or 2 seconds, and are increased gradually with comfort. Interestingly enough, the Samaveta actually refers (linguistically) to the use of both nostrils, and not to the fact that it is a controlled breath.
I think its also interesting, in reference to the commentary on meditation vs breath-control for stress reduction, that classical yoga prescribes breath-control prior to meditation (both within the practice session and in the order that one learns practices). They suggest that one must learn to relax the body-mind before one can experience the full benefits of concentration.
Andy. Thank you for making these podcasts a reality. Because of you and your way of sharing my life has benefited immensely.
Thank you Professor for your videos! Love learning from you. These breathing techniques literally turned my life around. I had c19 in June 2022 and suffered from chronic cough, esophageal reflux and intermittent acid reflux for a year and a half. I refused to see a dr., because at age 70, they only want to give Rx. Instead, I did lots of research, and came across Dr. Jamie Koufman. After reading her books "Chronic Cough", and "Dropping Acid, the Reflux Diet Cookbook and Cure", I began to experience improvement. I've always been a health nut, but her program was to eliminate high acid foods. I also made cabbage juice, increased my probiotics, began nebulizing H202 and saline water to kill any bad bacteria, and worked on my breathing. Always being short of breath since having the 'virus', my breathing began to improve and reflux subside. Due to my age, I was breathing through my mouth at night, so I started taping it before going to sleep, which improved my sleep 100%. I also added red light therapy, and increased my exercise to also help with my breathing. I do regular breathing exercises to increase my lung capacity, and walk an average of 3-5 miles a day with no issues. I use a free breathing app called Breathly, where you can customize the box breathing for whatever timeline you want, and I use it regularly. I suffered for over a year with this chronic cough and reflux issue, thinking it would go away on it's own. I hope this comment helps anyone struggling with these similar symptoms.
It's astonishing the amount of knowledge you have in order to transfer such complicated information in an understandable way ❤
*and your effort to organize the whole lecture, too. I'm so grateful ❤
Yes, please please do an episode on changing your thinking!!!! This is a very critical skill to have, and it’s hard to find good information on this.
Really looking forward to this one! Thank you so much, Andrew!