Podcast: Huberman Lab Podcast URL: How to Breathe Correctly for Optimal Health, Mood, Learning & Performance | Huberman Lab Podcast - YouTube
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
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
Notes
00:00:00 Breathing
00:05:41 Sponsors: HVMN, Thesis, WHOOP
00:09:36 Respiration, Oxygen & Carbon Dioxide
- Why do we breathe?
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- To bring oxygen into the body
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- Remove certain things from our body, (in particular carbon-dioxide (CO2))
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- Common misconception: CO2 is bad.
- You don’t want to get rid of too much CO2. 10:45
- Or else you won’t be able to efficiently get oxygen into your body, in the places it needs to be.
- You don’t want to get rid of too much CO2. 10:45
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
- Sleep apnea is under breathing:
- Symptoms:
- excessive day time sleepiness
- snoring
- Symptoms:
- Treatments:
- CPAP machines
- Nasal breathing
- Sleeping with medical tape to prevent mouth breathing
- Chin Strap