Tim Ferriss
Breathing Techniques to Reduce Stress and Anxiety | Dr. Andrew Huberman on the Physiological Sigh
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Watch my full interview with Dr. Andrew Huberman here: https://www.youtube.com/watch?v=Ojkh7qV-OoA
Show notes: https://tim.blog/2021/07/06/andrew-huberman/
Andrew's YouTube channel: https://www.youtube.com/c/AndrewHubermanLab/about
“Use the body to control the mind.”
— Dr. Andrew Huberman
Andrew Huberman, PhD is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Andrew is a McKnight Foundation and Pew Foundation fellow and recipient of the 2017 Cogan Award for his discoveries in the study of vision. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.
Andrew is host of the Huberman Lab podcast, which he launched in January of this year. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on YouTube and all podcast platforms.
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About Tim Ferriss:
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 500 million downloads and been selected for “Best of Apple Podcasts” three years running.
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[Music] a few years ago when my laboratory got interested in studying stress in humans we asked ourselves what are the patterns of breathing that allow for the most rapid reduction in stress levels and more importantly what are the patterns of breathing that can be done in real time so that people can adjust their stress while they're still engaging in life right breath work classes running off to excellent for a weekend is a magical experience but life demands pressing on you that's typically when you feel stressed so it is still true that vacation long meditation retreats and massages or a nice drink if you're of drinking age still work but they're slow and they take you offline the physiological side is a pattern of breathing that was actually discovered by physiologists in the 30s and that was essentially rediscovered by professor jack feldman at ucla a world expert in the neurobiology of respiration and by my colleague mark krasnow at stanford who studies lung function the physiological side is a pattern of breathing that we all engage in in deep sleep when levels of carbon dioxide in our bloodstream get too high we or our dogs you can see your dog do this we'll do a double inhale followed by an extended exhale children or or adults for that matter that are sobbing and lose their breath so to speak we'll also do a double inhale exhale that's the spontaneous execution of what we call the physiological psi the reason it works so well to relax us is because it offloads a lot of carbon dioxide all at once and the way it works is the following our lungs are not just two big bags of air we have all these little millions of sacks of air that if we were to lay them out flat they would be as big as about a tennis court or so the volume of air therefore and the volume of carbon dioxide that we can offload is tremendously high except that we get stressed as carbon dioxide builds up on our bloodstream and is kind of a double whammy these little sacs deflate now when we do a double inhale so i'll do this now twice through my nose or you could do this or you could do it through your mouth but it works best for your nose it's inhale and then you sneak a little bit more air in at the very end when you do that you re-inflate those little sacs and when you exhale then you discard all the carbon dioxide at once so the simple way to describe this protocol is that unless you are under water you do a double inhale followed by an extended exhale and you offload the maximum amount of carbon dioxide and we found in our laboratory and other laboratories have found that just one two or three of those physiological size brings your level of stress down very very fast and it's a tool that you know you can use anytime i do hope that people kind of watch other people or dogs as they start to relax or go down to sleep you'll see this pattern of breathing but again it can be consciously driven the other thing about breathing and the reason why exhales are so vital is the following i know there's a lot of interest nowadays in heart rate variability well most people don't realize this but your breathing is actually driving heart rate variability so when you inhale this dome shaped muscle beneath your lungs your diaphragm actually moves down because the lungs expand it moves down when you do that you create more space in the thoracic cavity and you actually the heart gets a little bigger it actually expands as a consequence blood flows more slowly through that larger volume and the brain quickly sends a signal down to the heart to speed the heart up the short simple version of this is inhales speed the heart up when you exhale the opposite is true that dome-shaped muscle the diaphragm moves up the space in your thoracic cavity gets a little bit smaller the heart gets a little bit smaller blood moves more quickly through that small volume and the brain sends a signal to the heart to slow the heart down physicians know this as respiratory sinus arrhythmia but this is the basis of what we call hrv heart rate variability and the simple way to remember this is anytime you emphasize exhales in other words making them longer than your inhales you are slowing the heart rate down you're calming your system anytime you emphasize inhales you make them more vigorous or longer than your exhales you're speeding up your heart you
#Breathing #Techniques #Reduce #Stress #Anxiety #Andrew #Huberman #Physiological #Sigh
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How long in time to exhale
oh my gosh. thank you thank you thank you
When I do deep breathing with breathhding I always start to sweat
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I remember I accidentally did this and all my stress immediately went away.
I was so stressed and very anxious from work and a relationship I was in. I had stiff neck, acid reflux and brain fog. I was in NYC at a barbershop using their bathroom doing #1.(I’m a male ). I was soo nervous for no reason and stressed out, no idea why I had anxiety getting a hair cut. While I was in the bathroom I took a 2 deep breaths as mentioned in the video without knowing it ,my body just naturally did these 2 breath, I felt this huge air come out of my stomach travel through my esophagus and I’ve seen my stomach almost in-flat and deflate quickly. Incredible moment I swear where I was %100 fine for 3 days.
Since then I tried to replicate the method but was unsuccessful. Now that I’ve seen this video I truly believe that I did this without knowing it. Now all I have to do now is really practice it.
I say use breathing to ELIMINATE stress and anxiety responses. Include this proven 3 step thought process that rewires the subconscious. So before doing this video focus BRIEFLY on what is your biggest stressor for the day or week. Ask self "why is it a concern?" and "how can it be worse." THEN immediately do this video. AFTER video think of something that really makes you feel joyful. Repeat this video 2 more times (doing the 3 steps). You can test results; by thinking of stressor and you will notice immediately a PERMANENT intensity change in how your brain is viewing your stressor. Best Wishes!!!
hope someone will read my msg and try to understund me because im lost in life
10 years ago i smoked a hash which effected me i had a really bad anxiety attack which last for like couple of hours … after few days i kinda calmed down but after few days it came along all sudden the panic attack just came from no where i was in really stress and it got my into depression and lot of anxiety … after 3 month of suffering i start took prizma 10mg which really helped me i start live again nothing really bothered me … life was ok i also had lot of faith in god and etc now 2 years ago or 3 years ago , i had another anxiety attack from covid-19 i remember sitting at work kinda sick and i had that thought on my mind that i might have covid and its it came again that feeling i had anxiety attack i thought im gonna die or something and i got freezed and wanted to drop my self on the floor like i can't stand
since this situation from 2-3 years ago im not feeling my self again i have some kind of feeling in my chest 24/7 of something storge or stuck
i manage to go work and do things but i always force my self to do i no longer enjoy from life and i suffer and i really dont know what to do
can someone maybe have a clue what kind of treatment will fit me? will the 5min double inhale exhale daily will help me?
"Unless you are under water" xD lol
2:05. 4:11
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What about inhale 2x, exhale, snap right hand slap left hand, clap 60-90 seconds.
Thank you. I found some yoga Nidra meditations here on youtube and they use this type of breathing. It works well. I’m healing from trauma caused by illness and surgery. Really messed up my nervous system. Finding ways to be calm helps me heal. ❤️🩹 thanks again.
Brilliant thank you! It works a treat!
Excellent 👌👍 effort bro
I got on this because I had anxiety and he gave me more anxiety All he does is talk.
When I inhale again after the extended exhale, might I not be breathing in some of the carbon dioxide I've just exhaled, which would be quite close to my nose?
It works! I've used it many times! 😏
May I use this in an upcoming workshop for sign-language interpreters? Our role can be highly stressful.
This is why singers are super woo people. They do this stuff all day and professionally.
and during the exhale you can add a sound of release and see if you can glide into a yawn, than you have a double relaxing effect
It really workes , thank you so much 🥺
Echoing that this is one of the best tools for reducing anxiety in the moment I've ever come across. Immediately practical and always helpful. I've passed it on to many parents who are struggling with how to stay calm in stressful interactions with their kids. Thank you so much.
It fuckin works guys. Amazing ❤
Very interesting, but Mine is doing the opposite! Watching my rate on a monitor. I have an irregular heartbeat, sometimes tachycardia.
Can ןhave a reference to a publish research oy the benefits of physiological sight? Thanks
I've been doing this the past few days when feeling stressed and used on my son and incredibly effective
I couldn’t believe it my blood pressure was always 135/88 because i get panic attacks all day long anxiety
I did this 3 times and took my blood pressure immediately while having a panic attack and high levels of anxiety and heart rate and still my blood pressure was 125/84
Thank you Dr Huberman , this technique help me a lot. The best on You Tube
This technique works too well honestly
Falou e disse
Give this man a raise!
I do this when im stressed by my boyfriend. He hates it and screams more which stress me more..
exhale through mouth or nose?
All known to yoga/pranayama for thousands of years
I watch this video when I get panic attacks sometimes as a reminder. A doctor bumped into me after my visit and that shit freaked me out. I wasnt ready for that. I've been having panic attacks for a week. Thank you so much Andrew Huberman. Youre the real G
I was struggling with high blood pressure and since incorporating this breath work into my day, has come down to perfectly normal levels. My mom recently started and she has seen the same results.
Thank you
Here's the issue, when I having an anxiety attack, this is the last thing Im thnking about. I have tried this.
Hello… Question:
For most of my adult life, I’ve been using Dr. Weil’s 4-7-8 breathing technique…
Now I’m very interested in what you are teaching and have been trying this out of my own… Only in the 4-7-8 breathing technique, you hold your breath for the count of 7 before exhaling…
You don’t say anything about holding your breath after the two breaths in… What are your feelings about this? Thank you!
This stops chest anxiety instantly. Best advise
I wish he didn't include 'drinking' as a method of relaxation. I wanted to show this to my drug and alcohol clients.
THIS IS THE ANCIENT SYSTEM/LIFESTYLE FROM INDIA THAT EVERYONE IS WAKING UP TO! AND THE FREAKIN WEST CALLED US BACKWARD N UNDERDEVELOPED. INDUSTRIAL DEV HAS ONLY CAUSED DAMAGE…BREATHWORK IS PART OF VEDICSCIENCE AND HINDUISM (BHUDDHISM CAME OUT OF HINDUISM) FYI
This is so wonderful for people with AFib, as is his NSDR meditation. The 5 minute sigh is also perfect for practicing Kegel, it is the perfect rhythm. The world in need created Andrew Huberman. We are so Blessed by his genius.
"Unless you are underwater"
So… What's the ideal (I assume lmao) exhalation pattern that allows for maximum breath hold length/stress reduction in an anaerobic environment. One long extended exhale? Various 'puffs' out every few seconds or so? Would love to get more research in this area.
If someone has hyperventilation, forcing themselves to breath will cause more problems.