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Summary of Transcript:
This podcast discusses the importance of breathing and how it affects mental health, physical health, and performance. Breathing is unique among brain and bodily functions in that it lies at the interface between our conscious and our subconscious behavior, and at any moment we can consciously take control of how we breathe. Our breathing can affect how able the brain is to take in new information or not, how able the brain is or not to turn itself off to go to sleep, and to regulate its own levels of anxiety, focus, etc. We are also introduced to two sponsors of the podcast, HVMN and Thesis, which are supplement and nootropic companies, respectively.
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Summary of Description:
This episode of the Huberman Lab podcast discusses the biology of breathing, how it delivers oxygen and carbon dioxide to the cells and tissues of the body, and how to best breathe depending on one’s health and performance needs. It covers the positive benefits of proper breathing, different breathing techniques, how to breath to optimize learning, memory and reaction time, breathing at high altitudes, and how to relieve cramps and hiccups. It also provides information on zero-cost, time-efficient breathwork practices that can help improve overall quality of life.
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The Biology of Breathing: Exploring the Effects of Different Types of Breathwork
Breathing is an essential part of life. It is the process by which oxygen and carbon dioxide are exchanged between the air and the body. Proper breathing can have a profound effect on our mental and physical health, as well as our performance in any endeavor. In this episode of the Huberman Lab podcast, we explore the biology of breathing and the positive benefits of breathing properly.
#Understanding Respiration
Respiration is the process by which oxygen is delivered to the cells and tissues of the body and carbon dioxide is removed. It is the basis for all life on Earth. Oxygen is essential for cellular respiration, the process by which energy is produced in the cells. Carbon dioxide is a waste product of this process, and proper respiration is necessary to remove it from the body.
#Nose Versus Mouth Breathing
Nose breathing is generally preferred over mouth breathing because it warms, moistens, and filters the air before it enters the lungs. This helps reduce the risk of infection and can improve the efficiency of the respiratory system. In addition, nose breathing can help reduce snoring, sleep apnea, and other sleep-related disorders.
#Fast Versus Slow Breathing
The rate of breathing can also have an effect on health and performance. Fast breathing can increase oxygen delivery to the cells and tissues, which can be beneficial for physical activities such as exercise or sports. However, it can also increase the amount of carbon dioxide in the body, which can have a negative effect on mental and physical health. Slow, deep breathing can help reduce stress and anxiety, improve sleep, and support overall health.
#Different Breathing Techniques
There are a variety of breathing techniques that can be used to improve mental and physical health. These include box breathing, cyclic hyperventilation, the “Wim Hof Method”, Prānāyāma yogic breathing, and more. Each technique has its own set of benefits and it is important to find the one that works best for you.
#Breathwork for Health and Performance
Breathwork practices are a powerful tool to improve overall quality of life and can be used to optimize learning, memory, and reaction time. They are also effective for reducing stress, improving facial aesthetics, and boosting the immune system. Breathwork is a zero-cost practice that requires minimal time and can have a significant impact on your mental and physical health and performance.
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Source 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.
#HubermanLab #Breathing #Science
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
HVMN: https://hvmn.com/huberman
Thesis: https://takethesis.com/pages/huberman
WHOOP: https://join.whoop.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
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LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://hubermanlab.com
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Articles
Concentration of carbon dioxide, interstitial pH and synaptic transmission in hippocampal formation of the rat: https://bit.ly/3k3BG3y
Effects of voluntary hyperventilation on cortical sensory responses Electroencephalographic and magnetoencephalographic studies: https://bit.ly/3k9rkyS
Brief structured respiration practices enhance mood and reduce physiological arousal: https://bit.ly/3KgN5rj
Breathing Rhythm and Pattern and Their Influence on Emotion: https://bit.ly/3XRxsda
Nasal Respiration Entrains Human Limbic Oscillations and Modulates Cognitive Function: https://bit.ly/3EgX1gr
Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials: https://go.nature.com/3XMKYi7
Books
Jaws: The Story of a Hidden Epidemic: https://amzn.to/2UZoudJ
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 – https://www.blabacphoto.com
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
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