I think I speak for everyone when I say my life is objectively better because of Andrew Huberman

You've changed so many lives for the better Andrew. Thank you.

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!

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

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

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!

🎯 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

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!!

The physiological sigh has been a game changer for my recovery journey with Myalgic Encephalomyelitis (CFS). Thank you so much Prof Huberman 🙏

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, UKposts Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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 😇♥️

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 cant believe I am 29 years old and I never thought to start breathing! This is a complete life changer! Thank you Andrew

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 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. 🙏🏽

The Huberman catalog of video knowledge is the modern equivalent of a bachelors degree in the most insightful health information of our time. The most thoughtful production of scientifically supported knowledge in history.

The most helpful podcast on the internet 👏

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 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.

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!

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!

my mind is actually blown right now! For years ive been playing football, and now I realize I've been utilizing the breathing technique Andrew said as in 1 deep breath with an additional quick breath to fully expand the lungs followed with a long exhale. I would try and breath that way because it felt like a reset and i could focus back on what i needed to do. It's honestly super cool finding out that theres genuine science behind the technique. I always thought it was just a personal preference kinda thing

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.

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.

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.

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.

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 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!

Listening to this channel is a must if you want to better your life. Thank you so much Prof. Huberman. Absolute gem! 🙏

Never in my life did I think I would be indulging in a 2 hour podcast about lungs and breathing 😮‍💨…

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!!

As a lifetime mouth breather i thank you very much for this informative video.

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.

Congratulations on reaching almost 3M!! Thank you for all the effort you put this podcast!

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!

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.

Thank you so much! My takeaways are: carbon dioxide tolerance test, box breathing duration, physiological sigh training, diaphragm and heart volume interconnection. Thank you, Andrew!

This is probably the one of the BEST episodes. Many thanks Mr. Huberman.

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.

All your breathing techniques since the early episodes have been so beneficial to me. I started breathing well which makes me less exhasted and less stressful. Thank you 🙏🙏🙏

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!

As a newbi using a CPAP machine, I really believe this podcast is pure gold. Thank you Professor

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!

Thank you for the great information and breathing exercises Dr. Huberman. I started doing box breathing and the sigh and the results are quick. Just signed up for your newsletter and look forward to learning more from your resources. You are doing a great service to many people. 🙏

I am so inspired by your knowledge, passion for research, and your willingness to share this evidence based content! I am a vestibular physical therapist and love neuroscience content and helping clients to understand their physiology to support their wellness. Much gratitude for your work!

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 :)

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.

I love how fondly he interacts with his guest experts in such a respectful way.

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'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

It's a weird thing, realising you've been doing it wrong for your entire life. For many reasons, it's a miracle I've made it this far. Thanks, Prof Huberman. Your discussions have improved my thoughts, habits, understandings and life. You're a treasure!

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!

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!

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.

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!

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 UKposts. 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

Peterson and Huberman kept me alive (literally) and are even helping me become better human being. Thank you very much 🙏

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🙏🙌

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.

Just got rid of hiccups with the triple inhale followed by an exhale. Thank you Dr. Huberman

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 🙏👍🙂

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.

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.

I cannot say thank you enough Mister. I really appreciate all your efforts in promoting public health and well being.

🎯 Key Takeaways for quick navigation: 00:00 🧠 Breathing is essential to life, but understanding how we breathe impacts mental and physical health, performance, and stress levels. 02:26 🌬️ Breathing lies at the interface between conscious and subconscious behavior, uniquely allowing voluntary control. 09:41 ⚖️ Oxygen and carbon dioxide play critical roles in breathing; understanding their balance is key for optimal performance and stress reduction. 16:14 😌 The "physiological sigh," a specific breathing pattern, can efficiently reduce stress by balancing oxygen and carbon dioxide levels. 17:10 🚫 Overbreathing, or breathing too frequently and shallowly, can disrupt oxygen delivery, leading to a hypoxic state and potential health issues. 21:22 🫁 Breathing involves mechanical components: nose, mouth, larynx, lungs, alveoli, diaphragm, and intercostal muscles. 22:48 🧠 The phrenic nerve controls the diaphragm and has both motor and sensory neurons, crucial for efficient breathing. 24:14 ⚖️ Diaphragmatic and rib cage breathing are both effective; no clear superiority, but versatile control benefits mental and physical states. 28:28 💨 Breathing through the nose offers resistance, aiding in drawing more air into the system and enhancing oxygen intake. 31:50 🧪 Oxygen and carbon dioxide are essential; carbon dioxide is crucial for liberating oxygen from hemoglobin, affecting body pH. 37:32 🌬️ Hyperventilation removes excess carbon dioxide, causing vasoconstriction and altering brain state, inducing alertness and anxiety. 40:25 ⛰️ High altitudes reduce available oxygen, necessitating oxygen masks to maintain optimal breathing conditions. 42:16 🫁 Breathing from high pressure to low pressure makes it easy to fill your lungs. 43:14 💨 At high altitudes, low air pressure requires more effort to breathe and get enough oxygen. 45:10 🏔️ Adapting to altitude involves physiological changes allowing efficient oxygen use. 47:32 😴 Sleep apnea can lead to serious health issues, including cardiovascular problems and cognitive dysfunction. 49:30 🛌 Shifting to nasal breathing during sleep can help with sleep apnea and snoring. 51:26 🧠 Conscious control of breathing involves brain centers like pre-Botzinger and parafacial nucleus. 53:48 🧪 Breathing control impacts brain excitability and overall brain activity levels. 01:02:19 🫁 Hyperventilation (breathing too quickly and shallowly) reduces oxygen to tissues, making the brain hyperexcitable and increasing anxiety. It impairs information processing and can trigger seizures in susceptible individuals. 01:04:35 🫁 Most people breathe too much, engaging in 15 to 30 shallow breaths per minute, overbreathing relative to what is considered healthy (about 12 shallow breaths per minute). Proper breathing involves fewer, deeper breaths and nasal breathing, promoting oxygenation and balanced carbon dioxide levels. 01:06:29 🫁 Pausing between breaths is crucial for efficient breathing, allowing the brain to control inhale-exhale rhythmic breathing. Overbreathing hampers focus, learning, and overall efficiency. 01:13:36 🫁 The carbon dioxide tolerance test helps evaluate carbon dioxide management, indicating if breathing patterns need adjustments. Box breathing, a technique involving equal duration inhale, hold, exhale, and hold, can improve neuromechanical control of the diaphragm and normalize breathing patterns. 01:21:38 🫁 Restoring normal breathing through exercises like box breathing, primarily through nasal breathing, can significantly reduce stress, improve mood, enhance sleep, and promote overall well-being. Monitoring progress and adjusting breathing patterns accordingly is important. 01:23:31 📚 A study compared breathwork and meditation's impact on stress and found that five minutes of daily breathwork showed greater stress reduction effects than a similar duration of meditation. 01:25:25 😌 Breathwork practices outperformed meditation in reducing stress when practiced for five minutes a day, with cyclic sighing being the most effective technique for stress reduction, mood improvement, and better sleep. 01:29:17 🌬️ Performing a physiological sigh, involving a deep inhale followed by a sharp second inhale and a long exhale, is the fastest way to reduce stress and introduce calm in real-time by balancing the sympathetic-parasympathetic nervous system. 01:37:51 💔 Physiological sighs can alleviate right-side "side stitches" during exercise by modulating the phrenic nerve, providing a simple solution for athletes to relieve discomfort while on the go. 01:41:42 ❤️ Respiratory sinus arrhythmia (heart rate variability) demonstrates the interconnectedness of breathing and heart rate. Inhales speed up heart rate, while exhales slow it down, forming the basis of various breathing practices. 01:44:08 🫁 Mastering extended exhales can rapidly control heart rate, useful for athletes, martial artists, and managing anxiety or panic attacks. 01:46:31 🤯 A simple technique to eliminate hiccups involves three inhales followed by a long exhale, hyperexciting the phrenic nerve and stopping spasms. 01:51:16 💨 Cyclic hyperventilation increases autonomic arousal, releasing adrenaline and epinephrine, offering stress inoculation through self-induced control of these responses. 01:58:30 🧠 During stressful circumstances, maintaining rhythmic breathing can mitigate stress, making a situation less stressful or even pleasant. This skill is beneficial in managing various stressful life situations. 02:04:13 🧠 Nasal inhalation enhances brain activity and improves the ability to detect stimuli, particularly fear and surprise. 02:05:08 ⏱️ Inhaling through the nose significantly reduces reaction time to fearful stimuli, suggesting improved cognitive function during nasal inhalation. 02:06:32 🌬️ Nasal breathing enhances the brain's ability to detect novel and unexpected stimuli, promoting heightened awareness and cognitive performance. 02:07:29 📚 Increasing the duration or intensity of nasal inhales during reading, studying, or information retention enhances brain focus and information retrieval. 02:09:50 💨 Nasal breathing is the preferred default breathing pattern, providing various health benefits including improved lung function, gas exchange, and nitric oxide production. 02:11:45 🏃‍♂️ Chronic mouth breathing can be damaging to respiratory functions, and nasal breathing is encouraged for overall well-being, facial structure, and aesthetics. 02:13:41 🌟 Switching from mouth to nasal breathing can positively impact facial structure, including jaw alignment and overall facial aesthetics. Made with HARPA AI

Hi Dr. Huberman! This is such exciting research! As a singer, I always decompress by singing in the car, which includes long exhales and controlled breathing. Now I have an explanation for why I enjoy singing so much! It all makes sense now… thank you! 🥰❤️

This was a fantastic podcast. I first started going down the breathing rabbit hole when I watched James Nestor on Joe Rogan. I read James Nestor's book Breath and while I loved it, it left a big lack of understanding scientifically. This episode was so enlightening and really tightened up my understanding of how the system works and what is happening during certain types of breathing exercises. Thank you so much for this episode.

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?

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! ❤

Dr huberman your teachings in part with a few others profoundly changed my life I love your work thanks for being great

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!

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

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!

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.

One of my favorite episodes from the Huberman Lab team! Thank you for your "inspiration" Dr. Huberman 🧠 🫁

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.

That was the most informative, impactful, non-complicated and immediately beneficial workshops I have experienced. Fantastic knowledge!! Thank you Andrew.

I love you, Andrew. For what you have done and continue to do for people everywhere, you have all my love and respect.

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.

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.

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.

Andy. Thank you for making these podcasts a reality. Because of you and your way of sharing my life has benefited immensely.

In what amazing Era I live, thanks Dr. Huberman. What a time to be alive and breath!

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.

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.

One of the best podcasts I’ve heard. Thank you brother for sharing this knowledge and awareness. People will benefit immensely from your work. Keep up the great work.

Thank you for this comprehensive information about how to breathe. To say the least, I've learned a lot from you about what a single breath can do to our life. So, thank you Dr. Andrew Huberman.

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 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.

Thank you Andrew, for creating such an informative and practical video on breathing correctly for optimal health, mood, learning, and performance. Your video has as always been a valuable resource, and I look forward to learning more from your podcasts.

If you’re reading this, please know you aren’t breathing incorrectly. Because you are not dead🙏🏼 Love ya Huberman!

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.

Been waiting for this exact content from Andrew for awhile. So awesome.

I can't begin to thank you enough for the amazing, real time, effective, no cost tools that you've added to not only my tool box but my three gifted boys on the Autism spectrum as well. I can't even begin to be able to put words how grateful we are. Your pod casts genuinely make our hearts smile. Thank you Andrew Huberman, you truly are life changing!!! 🧬🤟🧩

Dr Richard P. Brown, MD, would be a phenomenal guest for a discussion around all different types of breathwork, if you happen to be in New York. He and his wife Dr Patricia L. Gerbarg, MD, do brilliant work. Two of the kindest people. Happy to provide intro.

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.

“If you find science boring, you're learning it from a wrong teacher” ~ Richard Feynman