Episode
How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
2:18:49
Published: Mon Feb 20 2023
Description
In this episode, I explain the biology of breathing (respiration), how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathe—nose versus mouth, fast versus slow, deliberately versus reflexively, etc., depending on your health and performance needs. I discuss the positive benefits of breathing properly for mood, to reduce psychological and physiological stress, to halt sleep apnea, and improve facial aesthetics and immune system function. I also compare what is known about the effects and effectiveness of different breathing techniques, including physiological sighs, box breathing and cyclic hyperventilation, “Wim Hof Method,” Prānāyāma yogic breathing and more. I also describe how to breath to optimize learning, memory and reaction time and I explain breathing at high altitudes, why “overbreathing” is bad, and how to breathe specifically to relieve cramps and hiccups. Breathwork practices are zero-cost and require minimal time yet provide a unique and powerful avenue to improve overall quality of life that is grounded in clear physiology. Anyone interesting in improving their mental and physical health or performance in any endeavor ought to benefit from the information and tools in this episode. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman HVMN: https://hvmn.com/huberman Thesis: https://takethesis.com/huberman WHOOP: https://join.whoop.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/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, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
Breathing represents a bridge between the conscious and subconscious, and it is critical in defining our state of mind and body.
00:00 - 05:36 (05:36)
Summary
Breathing represents a bridge between the conscious and subconscious, and it is critical in defining our state of mind and body. Despite not requiring conscious attention, the subtleties of breathing such as inhales, exhales, and the duration of each, impact what we can and cannot do.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
The body needs to maintain a balance between oxygen and carbon dioxide to allow for optimal cognitive and physical performance.
05:36 - 14:25 (08:48)
Summary
The body needs to maintain a balance between oxygen and carbon dioxide to allow for optimal cognitive and physical performance. Consuming supplements that increase blood ketones can improve cognitive function and physical output, even if one is not following a ketogenic diet.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
This episode discusses the mechanical and chemical aspects of breathing and the importance of breathing efficiently without removing too much carbon dioxide in order for oxygen to be delivered properly to the body's tissues, including the brain.
14:25 - 23:38 (09:13)
Summary
This episode discusses the mechanical and chemical aspects of breathing and the importance of breathing efficiently without removing too much carbon dioxide in order for oxygen to be delivered properly to the body's tissues, including the brain.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
Breathing in through your nose, even with increased resistance, can bring more oxygen into your system as it allows muscles to contract and create more room for your lungs to fill with air.
23:38 - 31:28 (07:49)
Summary
Breathing in through your nose, even with increased resistance, can bring more oxygen into your system as it allows muscles to contract and create more room for your lungs to fill with air. Different modes of breathing, such as diaphragmatic breathing, can still aid in bringing enough oxygen into your system.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
The regulation of carbon dioxide is crucial for maintaining proper brain function and preventing states of panic and anxiety.
31:28 - 38:53 (07:24)
Summary
The regulation of carbon dioxide is crucial for maintaining proper brain function and preventing states of panic and anxiety. It opens hemoglobin cages and allows oxygen to be delivered to cells and tissues in the body.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
Learn about the different nasal breathing techniques, such as using medical tape, that can help offset sleep apnea and related issues.
38:53 - 52:10 (13:16)
Summary
Learn about the different nasal breathing techniques, such as using medical tape, that can help offset sleep apnea and related issues. These methods can be more cost-effective for those with minor sleep apnea instead of using a CPAP machine.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
The discovery of the paraphacial nucleus neurons has given insights into how different patterns of breathing affect the brain's overall state and ability to respond to sensory stimuli, allowing people to consciously control their brains through breathing techniques like box breathing.
52:10 - 1:00:24 (08:14)
Summary
The discovery of the paraphacial nucleus neurons has given insights into how different patterns of breathing affect the brain's overall state and ability to respond to sensory stimuli, allowing people to consciously control their brains through breathing techniques like box breathing.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
Not retaining enough carbon dioxide in our body can lead to a range of issues, as carbon dioxide plays a crucial role in regulating the acidity and alkalinity of blood and tissues.
1:00:24 - 1:07:57 (07:32)
Summary
Not retaining enough carbon dioxide in our body can lead to a range of issues, as carbon dioxide plays a crucial role in regulating the acidity and alkalinity of blood and tissues. Additionally, low levels of carbon dioxide in the brain can trigger seizures.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
Breathing exercises can help determine one's carbon dioxide tolerance, with shorter exhale times indicating a lower tolerance level.
1:07:57 - 1:18:29 (10:31)
Summary
Breathing exercises can help determine one's carbon dioxide tolerance, with shorter exhale times indicating a lower tolerance level. Longer inhales, exhales, and holds can be practiced to improve tolerance.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
This episode explores the benefits of box breathing and carbon dioxide tolerance tests in reducing stress, improving mood and sleep, and enhancing endurance during exercise.
1:18:29 - 1:26:50 (08:21)
Summary
This episode explores the benefits of box breathing and carbon dioxide tolerance tests in reducing stress, improving mood and sleep, and enhancing endurance during exercise. It also describes a study on the effectiveness of deliberate breathing and meditation in achieving these benefits.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
Performing a physiological sigh, which involves inhaling deeply through the nose and exhaling through the mouth until the lungs are empty, is the quickest way to reduce stress levels in real-time.
1:26:50 - 1:39:28 (12:37)
Summary
Performing a physiological sigh, which involves inhaling deeply through the nose and exhaling through the mouth until the lungs are empty, is the quickest way to reduce stress levels in real-time. One physiological sigh can provide immediate relief, while repeatedly practicing it for five minutes each day can help reduce overall stress levels long-term.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
Learning to control your breathing through actively relaxing the diaphragm and intercostal muscles can allow you to quickly control heart rate.
1:39:28 - 1:46:14 (06:45)
Summary
Learning to control your breathing through actively relaxing the diaphragm and intercostal muscles can allow you to quickly control heart rate. Inhales increase heart rate while exhales decrease it, making a breathing practice that emphasizes exhales helpful in reducing heart rate quickly.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
This podcast shares immediate and effective ways to stop hiccups.
1:46:14 - 1:59:19 (13:04)
Summary
This podcast shares immediate and effective ways to stop hiccups. It explains how hiccups work, and introduces a unique breathing technique to hyper-excite the phrenic nerve, which will eliminate hiccups right away.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
Nasal breathing can increase your ability to nasal breathe, and allow for more dilation of the vasculature, leading to more blood flow and delivery of nutrients to organs, as well as aesthetic changes such as elevation of the cheekbones, improvement of the teeth and entire jaw structure.
1:59:19 - 2:13:53 (14:34)
Summary
Nasal breathing can increase your ability to nasal breathe, and allow for more dilation of the vasculature, leading to more blood flow and delivery of nutrients to organs, as well as aesthetic changes such as elevation of the cheekbones, improvement of the teeth and entire jaw structure.
EpisodeHow to Breathe Correctly for Optimal Health, Mood, Learning & Performance
PodcastHuberman Lab
This episode discusses the essential role of carbon dioxide in breathing, and emphasizes the importance of maintaining the correct levels of oxygen and carbon dioxide in our system.
2:13:53 - 2:18:45 (04:52)
Summary
This episode discusses the essential role of carbon dioxide in breathing, and emphasizes the importance of maintaining the correct levels of oxygen and carbon dioxide in our system. It also introduces a tool to measure your carbon dioxide tolerance and various breathing exercises to improve stress management and optimize the effectiveness of daily supplements.