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How to Breathe Correctly for Optimal Health, Mood, Learning & Performance | Huberman Lab Podcast

In this episode, I clarify the biology of respiratory (respiration), the way it delivers oxygen and carbon dioxide to the cells and tissues of the body and the way is finest to breathe—nostril versus mouth, quick versus sluggish, intentionally versus reflexively, and so forth., relying in your health and efficiency wants. I talk about the constructive advantages of respiratory correctly for temper, to cut back psychological and physiological stress, to halt sleep apnea, and enhance facial aesthetics and immune system operate. I additionally evaluate what is understood in regards to the results and effectiveness of various respiratory strategies, together with physiological sighs, field respiratory and cyclic hyperventilation, “Wim Hof Method,” Prānāyāma yogic respiratory and extra. I additionally describe how to breath to optimize studying, reminiscence and response time and I clarify respiratory at high altitudes, why “overbreathing” is dangerous, and the way to breathe particularly to relieve cramps and hiccups. Breathwork practices are zero-cost and require minimal time but present a novel and highly effective avenue to enhance total high quality of life that’s grounded in clear physiology. Anyone fascinating in bettering their psychological and bodily health or efficiency in any endeavor ought to profit from the data and instruments on this episode.

#HubermanLab #Breathing #Science

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Thesis: https://takethesis.com/pages/huberman
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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 research: https://bit.ly/3k9rkyS
Brief structured respiration practices improve temper and cut back 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 psychological 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 normal informational functions solely and doesn’t represent the apply of drugs, nursing or different skilled health care companies, together with the giving of medical recommendation, and no physician/affected person relationship is fashioned. The use of data on this podcast or supplies linked from this podcast is on the consumer’s personal threat. The content material of this podcast isn’t meant to be a substitute for skilled medical recommendation, prognosis, or therapy. Users shouldn’t disregard or delay in acquiring medical recommendation for any medical situation they could have and may search the help of their health care professionals for any such situations.

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