Episode
Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance
2:21:06
Published: Mon Jan 10 2022
Description
This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Our Breath Collective https://www.ourbreathcollective.com/huberman Timestamps (00:00:00) Introducing Dr. Jack Feldman (00:03:20) Sponsors: AG1, LMNT, Thesis, Momentous (00:10:35) Why We Breathe (00:14:35) Neural Control of Breathing: “Pre-Botzinger Complex” (00:16:20) Nose vs Mouth Breathing (00:18:18) Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles (00:20:11) Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus (00:26:20) How We Breathe Is Special (Compared to Non-Mammals) (00:33:40) Stomach & Chest Movements During Breathing (00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin (00:49:39) If We Don’t Sigh, Our Lung (& General) Health Suffers (01:00:42) Breathing, Brain States & Emotions (01:05:34) Meditating Mice, Eliminating Fear (01:11:00) Brain States, Amygdala, Locked-In Syndrome, Laughing (01:16:25) Facial Expressions (01:19:00) Locus Coeruleus & Alertness (01:29:40) Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia (01:35:22) Stroke, Muscle Strength, TBI (01:38:08) Cyclic Hyperventilation (01:39:50) Hyperbaric Chambers (01:40:41) Nasal Breathing, Memory, Right vs. Left Nostril (01:44:50) Breathing Coordinates Everything: Reaction Time, Fear, etc. (01:57:13) Dr. Feldman’s Breathwork Protocols, Post-Lunch (02:02:05) Deliberately Variable Breathwork: The Feldman Protocol (02:06:29) Magnesium Threonate & Cognition & Memory (02:18:27) Gratitude for Dr. Feldman’s Highly Impactful Work (02:20:53) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
Dr. Andrew Huberman interviews Dr. Jack Feldman on how different patterns of breathing influence all aspects of mental and physical health, and how to leverage the breathing system towards particular goals in life.
00:00 - 02:50 (02:50)
Summary
Dr. Andrew Huberman interviews Dr. Jack Feldman on how different patterns of breathing influence all aspects of mental and physical health, and how to leverage the breathing system towards particular goals in life. Dr. Feldman also shares his personal breathing protocols and suggests ways to use respiration for improved focus, stress relief, and quick relaxation.
EpisodeDr. Jack Feldman: Breathing for Mental & Physical Health & Performance
PodcastHuberman Lab
InsideTracker provides specific recommendations for lifestyle, nutrition, and supplementation factors to help you bring your blood test results into the ranges that optimize your immediate and long-term health.
02:50 - 09:20 (06:30)
Summary
InsideTracker provides specific recommendations for lifestyle, nutrition, and supplementation factors to help you bring your blood test results into the ranges that optimize your immediate and long-term health. The tool emphasizes single ingredient supplements provided in cost-effective dosages to help you build a scientific and systematic supplementation protocol.
EpisodeDr. Jack Feldman: Breathing for Mental & Physical Health & Performance
PodcastHuberman Lab
In a series of experiments, scientists discovered that there was another region dominant in producing expiratory movements, the pre-Bötzinger complex, which is responsible for generating active expiration.
09:20 - 22:12 (12:51)
Summary
In a series of experiments, scientists discovered that there was another region dominant in producing expiratory movements, the pre-Bötzinger complex, which is responsible for generating active expiration.
EpisodeDr. Jack Feldman: Breathing for Mental & Physical Health & Performance
PodcastHuberman Lab
The development of control systems for motor neurons in the immediate vicinity of facial nuclei played a significant role in the evolution of facial muscles.
22:12 - 29:58 (07:46)
Summary
The development of control systems for motor neurons in the immediate vicinity of facial nuclei played a significant role in the evolution of facial muscles. The parafacial, a cluster of neurons controlling facial muscles, is in an area rich with neurons controlling eye blinks, nose twitches, lip curls, and lip smacks.
EpisodeDr. Jack Feldman: Breathing for Mental & Physical Health & Performance
PodcastHuberman Lab
The direct health benefits of diaphragmatic vs non-diaphragmatic breathing has not been extensively researched, but there are changes happening in the body and brain when breathing is not as easy.
29:58 - 38:56 (08:57)
Summary
The direct health benefits of diaphragmatic vs non-diaphragmatic breathing has not been extensively researched, but there are changes happening in the body and brain when breathing is not as easy. Default breathing is usually diaphragmatic, but for certain pathologies where the diaphragm is compromised, other muscles have to be used.
EpisodeDr. Jack Feldman: Breathing for Mental & Physical Health & Performance
PodcastHuberman Lab
A researcher named Doug Lappy figured out how to bind to a receptor causing the cell to die but preventing the molecule from entering other cells, unlike ricin.
38:56 - 50:46 (11:49)
Summary
A researcher named Doug Lappy figured out how to bind to a receptor causing the cell to die but preventing the molecule from entering other cells, unlike ricin. The mortality rate significantly decreased as he examined this mechanism further.
EpisodeDr. Jack Feldman: Breathing for Mental & Physical Health & Performance
PodcastHuberman Lab
In this podcast, the discussion revolves around the benefits of deep breathing practices like meditation and sighing prompts.
50:46 - 1:09:25 (18:39)
Summary
In this podcast, the discussion revolves around the benefits of deep breathing practices like meditation and sighing prompts. Insights shared cover topics such as sighing's role in calming the mind and its mechanism, how it improves the immune system, and how patients with Parkinson's and Myotrophic Lateral Sclerosis (ALS) breathe during sleep, among others.
EpisodeDr. Jack Feldman: Breathing for Mental & Physical Health & Performance
PodcastHuberman Lab
Breathing control and emotive control are two separate functions of the body that can be affected by brain state and emotion.
1:09:25 - 1:18:21 (08:56)
Summary
Breathing control and emotive control are two separate functions of the body that can be affected by brain state and emotion. While volitional control of breathing can affect emotion, emotive control of the facial muscles and breathing can exist independently in cases of locked-in syndrome.
EpisodeDr. Jack Feldman: Breathing for Mental & Physical Health & Performance
PodcastHuberman Lab
This podcast discusses how CO2 levels can impact brain function, the effects of episodic hypoxia, and how breathing practice affects our emotional state.
1:18:21 - 1:33:27 (15:06)
Summary
This podcast discusses how CO2 levels can impact brain function, the effects of episodic hypoxia, and how breathing practice affects our emotional state.
EpisodeDr. Jack Feldman: Breathing for Mental & Physical Health & Performance
PodcastHuberman Lab
There are a lot of experiments that need to be done to distinguish between the nasal component and the non-nasal component of these breathing related signals.
1:33:27 - 1:44:30 (11:03)
Summary
There are a lot of experiments that need to be done to distinguish between the nasal component and the non-nasal component of these breathing related signals.
EpisodeDr. Jack Feldman: Breathing for Mental & Physical Health & Performance
PodcastHuberman Lab
Oscillations play a crucial role in brain function, varying in frequency and coordinating signals across neurons.
1:44:30 - 1:55:25 (10:54)
Summary
Oscillations play a crucial role in brain function, varying in frequency and coordinating signals across neurons. Breathing also impacts brain function, with slower breathing rates potentially disrupting neural networks.
EpisodeDr. Jack Feldman: Breathing for Mental & Physical Health & Performance
PodcastHuberman Lab
While there isn't specific data on the benefits of different breathing patterns, the transitions between them may be just as important in experiencing mind-body benefits.
1:55:25 - 2:05:26 (10:01)
Summary
While there isn't specific data on the benefits of different breathing patterns, the transitions between them may be just as important in experiencing mind-body benefits. Experimentation is needed in exploring the different pathways involved and their summation through varied breathing practices.
EpisodeDr. Jack Feldman: Breathing for Mental & Physical Health & Performance
PodcastHuberman Lab
Testing on mice showed that a magnesium-enriched diet improved cognitive function and longevity.
2:05:26 - 2:16:46 (11:20)
Summary
Testing on mice showed that a magnesium-enriched diet improved cognitive function and longevity. However, the challenge with humans is that most magnesium salts do not passively enter the bloodstream, but a recent test showed that magnesium supplementation could help those with mild cognitive decline.
EpisodeDr. Jack Feldman: Breathing for Mental & Physical Health & Performance
PodcastHuberman Lab
In this episode, the host expresses gratitude to a pioneer in studying respiration for decades, who brought the mechanisms underlying respiration to the forefront.
2:16:46 - 2:20:56 (04:10)
Summary
In this episode, the host expresses gratitude to a pioneer in studying respiration for decades, who brought the mechanisms underlying respiration to the forefront. With the huge interest in breathwork and wellness, the field of respiration has exploded, and the Our Breath Collaboration platform teaches detailed breathwork protocols.