Pound for pound, this might be some of the most valuable 4 minutes of content on KZread. It will take a few months but these tools are going to be staples in Health and Wellness. Thanks guys.

@westcoastkidd17

2 жыл бұрын

Second for second might be more apropos, but yes I agree. This technique is amazing and I use it whenever I'm in a tense situation.

@Max-dj1hu

2 жыл бұрын

Facts.

@Pretzik

Жыл бұрын

Yes!

@MrTidx90

Жыл бұрын

This along with massage my suboccipital muscles 3-6 mins, 4 to 6 times a day has been big breakthroughs in mental clarity. Godspeed to any and everyone on their journey.

@lotzpsych1

Жыл бұрын

Facts!

The technique: 2:06

This is literally a magic pill for me. No joke. I have generalized anxiety and have tried different breathing techniques but this one instantly decreases the tension. After a few cycles, my body is at ease again.

@jochy67

Жыл бұрын

Yes same very powerful

@mobileandroid5299

Жыл бұрын

Do you exhale out of your nose or mouth?

@jochy67

Жыл бұрын

@@mobileandroid5299 mouth is better imo for out but always keep the in threw the nose

@AnnTsungMD

Жыл бұрын

Perfect! It summons your parasympathetic nervous system, also known as your rest-and-digest system, and helps stimulate relaxation to return everything to equilibrium. You take in more oxygen, your heart rate slows, and your mind starts to slow down.💯

@Joh-jf5kc

Жыл бұрын

Personal experience on how I successfully overcame my anxiety: It's a cycle of thought --> emotion (what you feel) --> thought --> emotion (what you feel) .... First you need to differentiate between these two. Because dealing with one is different from dealing with the other. Since it's a circle, you must break one of these, but you can deal with both. Dealing with the thought(s) is more important. The circle (your anxiety) does not disappear instantly. But it becomes weaker every time you manage to break one element of it. 1. Regarding the emotions you might search for breathing techniques or methods to cause physical pain to lessen the feeling. And remember the emotion (= physical, what you actually feel when anxiety manifests itself) is not the same as the thought which triggered the emotion. You cannot fight the emotion itself or run away mentally without making things worse. But what you can do is to face the emotions which means to become aware of your bodily symptoms and accept them voluntarily. Your emotions cannot (!) force you to fight them mentally (= with your thoughts). That’s how the chain between emotion and thought can be cut by refusing to fight the emotion after having had the thought. 2. Regarding the thoughts themselves: Your thoughts can become an inner circle if you start catastrophising. Catastrophising should be interrupted right at the start and must not be thought through till some presumed result is found which falsely promises inner peace if you act according to it. How do you do it? Do not try to not think about it because that does not work. Instead, think about something else something that distracts you very easily (for instance, in my case that’s the latest football news). And now back to 1.. And remember, the anxiety circle doesn’t disappear instantly, but it becomes weaker every time focus on 1. or 2.. Your anxiety will steadily decrease by time, might take you days, weeks or months. But it works if you stick to it. You are in control: Your fear cannot force you to fight it. “There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.” (1. John 4:18, highly recommend the entire 4th chapter) “God is love.” 1. John 4:16

Long inhale = speed up the heart. Long exhale = slow down the heart. Double inhale + long exhale = reduce stress & anxiety

0:00 Intro, Leisures Vs Pressures 0:30 Recreational activities may good but... 0:41 physiological sigh, rediscovered again... 1:30 reason why it works 2:07 how it works 3:00 hrv, why exhale is important

@clxse1

Жыл бұрын

spot the gen Z

@qine6559

Жыл бұрын

@@clxse1😅 spot the millenial

The Huberman Lab is the most valuable content on the whole internet.

@CristiVladZ

2 жыл бұрын

That and cat videos!

@valdius85

2 жыл бұрын

I like him as well. Saying that, such exaggerations are a bad way to communicate :)

@vajo5845

2 жыл бұрын

first class both of them !

Brought to you by Athletic Greens all-in-one nutritional supplement athleticgreens.com/tim and Helix Sleep premium mattresses helixsleep.com/tim

This technique just got me through the most stressful situation I've had to face in years. #TimFerriss #HubermanLab #AndrewHuberman --- Thank you!

This double inhale and exhale saved mi flight experience. It's incredible, it totally works, as I have plane phobia and managed to calm myself only doing this.

I picked this technique from Andrew's guidance a year or so ago and it works everytime ❤ This man articulates science into that which assists and accelerates your induction into higher quantum states of consciousness 💥✨️

No words for your work Sir!!

If I may comment; I am an MD in Internal Medicine. The way I do the 2 part breath is this way: First I relax back in either a sofa or lie supine. Loosen up tension in my muscles. Then, without forcing at any time, I breathe into my belly, then without stopping, expand the breath into my chest. After reaching a good inhale, I let go my chest muscle and allow the breath to flow out without forcing. Lastly, I let my belly muscles sink down again without forcing the breath out. And that is it, works great. One other comment, and that is about Heart Rate Variability. About 10-15 years ago I purchased a device to place around a fingertip and connected it via USB I think it was, to my computer. I could see the heart rate display and also the variability showed as a score. I didn't do too well, until one day I learned that if I really relaxed, and use gentle belly breathing, my score shot up beautifully! If I didn't maintain my focus on the gentle belly breathing, my score went down again! Ever since then, I note that if my mind is tense, my belly breath is shallow and fast. So I just gently allow it to slow down and gently allow the depth of the breath to be deeper, without any undue effort or forcing. It works in just about 2-3 minutes. Namasthe! :)

@olgaaussie2556

Жыл бұрын

Thank you so much!🙏

@Milan_03378

6 ай бұрын

Namaste 🙏🏾🙏🏾🙏🏾🙏🏾

@Gia-fd5sz

Ай бұрын

Thank you for sharing! So valuable!!

im from argentina . its amazing how dr huberman continues his improving at "learning" how to teach!i ve heard this concept so many times but this time ( in particular) the message was so clear! amazing. thank you tim and andrew

Short and sweet. Thanks a lot!!!!

Superb! What a fantastic video - simple, easy to use advice to help relax the body 🧘🏼‍♀

Most Valuable 4 min.'s of a very informative video... Technique is the Same 1 my Counselor taught me 1 yr. & 1/2 ago..Amazin'! Very good session!

This is great information, Tim! Love this video

I now use this regularly & it has helped me gain control over my anxiety 🙏💝👏

Dr. Huberman really is one the edge of new development and research. Many of these other doctors and physicians speak and act like it's they're a few decades behind.

This makes so much sense!

Excellent explanation 👌

Love this breathing technique!!

I have found that practicing this breathing technique leads to the double inhale more spontaneously and without any conscious effort. When I was younger (now 70), and did a lot of running for exercise, I remember this happening sometimes, during my runs, and it was extremely satisfying. I never thought of making it happen, it just did, and I loved it. I knew it was a sign of incredible fitness.

@micahauerbach4794

4 ай бұрын

I also noticed myself doing this rhythm spontaneously during running! Particularly medium-intensity, not jogging or sprints. Feels much better than the other breathing techniques I've seen runners use.

ThankYou for the information.

Tremendous, thanks very much

How wonderful. Thank you for this beautiful session Tim. I found your knowledge and explanations so sensitive and soft and warm. When there is a willingness to connect with others, anxiety can be explored, with awareness in order to reduce it's impact. Patience, showing up and being kind to ourselves when we fall is like retraining the amygdala in the present moment. With awareness, this becomes our super power to being with the anxiety that comes and managing it better. Waving to you with love, Marie-Louise from Cornwall, UK ❤

@idasje

Жыл бұрын

Beautiful said.

Thoroughly useful - thank u

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.

I tried this pattern for the first time today at work, most stressful day of the week. Maybe too early to say but so far it was a game changer. Thank you Dr Huberman and Tim this was a very helpful episode. Greetings from Tijuana Mexico.

@user-oy5xp9hd6q

9 ай бұрын

so, how are you now?

Two of my favorite people. They have save me one more than one occasion. ♥️

4:13 this is the best thing i ve learnt lately

That was brilliant!!

thanks a lot for the tips

It works, and thank you again.

rn im sitting on my toilett, scared for a phonecall im gona make and this stuff legit relaxed me instantly. thanks for this information

This is amazing works instantly

Thank you so much for this vital knowledge in a bite sized piece, I share this to all my clients and it's super effective for them to release stress and reduce their Parkinson's symptoms. Dr. Huberman is amazing and his knowledge and passion for helping people is admirable. Thanks for this and all your videos, Irene x

@kayirarachel2208

Жыл бұрын

Hello @ Helping people with Parkinson :)

Love Andrew

Priceless knowledge

Dr. Huberman is my hero. You can tell his passion to just help everyday people like us live better lives, is genuine.

Great points Dr. Huberman, I appreciate your ability to deliver key points, in a direct and concise manner. You are one of few that I find, knowledge, personal journey and determination very inspiring. Thst being said, I believe, Stress will always be part of modern life, I don't believe it to be entirely bad, as long as one learns how to dominate it at its peak, and learns its timing-variables management. sort of a conscious state of harmonious tolerance ... Perhaps, sometiens instead, we often tend to dismiss it all together.

Works very well for me and I use this technique daily now. Thank you very much.

What a wonderful knowledge for the people to acquire it 🔥😀

Thank you

Brilliant

Thank you for sharing your wisdom with the world, Dr. Huberman (and thank you Tim for being the conduit for which that info reaches us)!

Psilocybin containing mushrooms saved my life. The drastically reduced my benzodiazepine withdrawal allowing me to quite illicit pill addiction after three years of heavy daily use before it would had became medically dangerous to quit. It has also helped me survive depression.

@ryancihet555

Жыл бұрын

The Trips I've been having really helped me a lot,I finally feel in control of my emotions and my future and things that used to be mundane to me now seem incredible and full of nuance on top of that I'm way less driven by my ego and I have alot more empathy as well

@ellaaysun6181

Жыл бұрын

@Lillian Victoria I was having this constant, unbearable anxiety due to work stress. Not until I came across *dr.jeromespore* a very intelligent mycologist. He saved my life honestly

@ellaaysun6181

Жыл бұрын

@Lillian Victoria You can check him out on. 👇🏻

@ellaaysun6181

Жыл бұрын

*l* *G*

@ohmakure4716

Жыл бұрын

@@ryancihet555 I feel the same way too. I put too much on my plate and it definitely affects my stress and anxiety levels. I am also glad to be a part of this community.

I was so stressed today since the moment i did for 10 minutes i felt much more better thanks DR. May GOD bless you.

@gigachad6521

Жыл бұрын

For how long can we do physiological sighs?

@emilyb5557

Жыл бұрын

👏

Can you also do this breathing tecnnique if you have a heart problem like Tetralogy of Fallot with PDA? Thanks for your amazing videos, so helpful!

Can't believe I'd never heard of this before. Really works.

I've leant so much watching his videos. 478 breathing technique helps . love his videos

Wow, this worked!

this is incredibly true and so powerful.. i have always had bad anxiety and everything. so learning how to reduce stress and control my nerves really was a head on solution to the bulk of my anxiety disorder. controlled breathing and double breathing work miracles. i also recommend looking up wim hof if you dont know this guy.. he inspired me to really pursue self educed stress and learning to overcome it.. its helped me very much

Here's the issue, when I having an anxiety attack, this is the last thing Im thnking about. I have tried this.

Why these types of videos gets low views?this is amazing knowledge from top peoples...

Thank you works very well for me.

Awesome. Thank you. With ADHD and Asthma I'm often anxious for no good reason and it's difficult for me to breath properly

@louisethomas8074

Жыл бұрын

You likely don’t have asthma. You have vocal cord dysfunction and you need to see a qualified speech therapist

I've found these tools and used them for long time in physiotherapy clinic practice as i see alot of people with pain or other forms of stress where it has gone so bad that their motorfunction is colalpsin and thus engaging in other locomotor dysfunction related pain... stress is a beast with many forms.

I've been asked as far back as I can remember "why do you sigh?" and or "huff?" ... anxiety and overall thinking patern become easier to deal with! Thank you for making a point that it's helpful and not a sign of outward frustration!!!!!

@kevinbunn7915

2 жыл бұрын

I’ve had the same thing happen! One roommate I had thought it was because I was often in a bad mood and depressed. He was right, so it can be a bad sign. But it’s usually a sign of internal frustration, not outward. It sucks that sometimes people can’t tell the difference though.

I totally need this. Where you were before?)

1) 30 deep breaths in through nose then 30 passive quick exhales through mouth - you will feel agitated, blood flow increases, adrenaline increases - your body will want to reduce inhale amounts, keep breathing deeply as possible 2) THEN exhale only through the mouth and hold the exhale breath & stay calm for 30-60 seconds 3) REPEAT steps 1 to 2 (TWICE), exhale & hold breath for 30-60 seconds 4) THEN inhale deeply and hold breath with lungs full for 30-60 seconds - dopamine releases, feeling of calmness/alertness, increases stress threshold/grit/mental toughness - ability to think clearly/calmly during times of stress/adrenaline spikes

@69butternut.

Жыл бұрын

Thanks Wim Hof.

@JacobGrim

Жыл бұрын

Wim Hof to the rescue

@heartheart5543

Жыл бұрын

Thanks

@Braddug

Жыл бұрын

Thank you!

@LencoTB

Жыл бұрын

So you patented Wim Hof. Reported

Class ☘️

Brilliant as usual. I will definitely share this technique with my coaching clients to use before they go onstage and go into a room to be interviewed.

“Unless you’re in water” 😂 thankful he said something I was gonna try this while drowning to calm me down

My Notes: - Physiological sigh is a breathing technique for stress reduction. - Involves double inhale followed by extended exhale. - Re-inflates lung sacs and offloads carbon dioxide. - Can be consciously driven and used anytime. - Breathing affects heart rate variability. - Inhales speed up heart rate, exhales slow it down. - HRV is based on the respiratory sinus arrhythmia, which involves the brain signaling the heart to slow down during exhales. - Longer exhales compared to inhales can lead to a decrease in heart rate and a calming effect. - Conversely, longer inhales compared to exhales can increase the heart rate and activate the system. Concepts to keep in mind • [[Physiological Sigh]]: A breathing technique involving a double inhale followed by an extended exhale, aimed at reducing stress and anxiety. • [[Breathing Techniques]]: Various practices and exercises that focus on conscious control of breathing patterns. • [[Stress Reduction]]: Strategies and techniques aimed at managing and reducing stress levels. • [[Mind-Body Connection]]: The relationship between physical and mental well-being, emphasizing the influence of psychological factors on physiological processes. • [[Heart Rate Variability (HRV)]]: The variation in time intervals between consecutive heartbeats, reflecting the autonomic nervous system's regulation and response to stress. • [[Respiratory Sinus Arrhythmia]]: The natural variability in heart rate that occurs with respiration, where the heart rate slows down during exhales and speeds up during inhales. • [[Holistic Approach]]: An integrated and comprehensive approach that considers the interconnectedness of different aspects of health and well-being. • [[Mindfulness Practices]]: Techniques and exercises that cultivate present-moment awareness and promote mental and emotional well-being. • [[Yoga]]: A physical, mental, and spiritual practice originating in ancient India, combining postures, breathing exercises, and meditation. • [[Workplace Wellness Programs]]: Initiatives and activities implemented in the workplace to support and improve employees' physical and mental well-being. The physiological sigh offers a practical and accessible method for managing stress and anxiety. By incorporating this breathing technique into daily life, individuals can quickly reduce their stress levels. Moreover, understanding the relationship between breathing and heart rate variability provides further insight into the mind-body connection. Practicing conscious breathing not only calms the mind but also influences the physiological response of the body, offering a holistic approach to stress management. Exploring the broader implications of these findings, one might consider integrating breathing exercises into mindfulness practices, yoga, or even workplace wellness programs. The simplicity and effectiveness of the physiological sigh warrant further exploration and experimentation. Understanding the relationship between breathing patterns, heart rate, and HRV can have practical applications in managing stress and promoting relaxation. By consciously focusing on exhaling and making exhales longer than inhales, individuals can engage in a simple breathing technique to calm their system and reduce stress. This technique can be particularly useful in situations where relaxation is desired, such as before important presentations or when experiencing anxiety. Additionally, further research on the topic may shed light on how HRV can be utilized in various therapeutic interventions and stress management programs.

@shyestshawty

6 ай бұрын

Thank u so much

Sufi practicing that style of breathing for centuaries

Very true I also use this technique, it works most of the time, specially with remedial tactile therapy you can manage stress and pain in the same time. This is very interesting, they is a lot more to discover about the link of O2 and its "oxidative property" that can be useful and armful in the same time.

I just had a lot of anxiety build up after a confrontation i had with someone, did this breathing technique afterwards and it did work, i still feel the tingling of the anxiety a bit but i feel way better now, so it works

@codinginflow

Жыл бұрын

What does this anxiety look and feel like? Because my social anxiety kicks in hard whenever I have a confrontational situation with someone and I hate it so much.

@bastianrivero

Жыл бұрын

@@codinginflow my heart starts to pump faster, my head repeats the same thoughts over and over that caused the anxiety and i feel a rush all over my body so to speak, mostly i feel the anxiety build up in my chest

@codinginflow

Жыл бұрын

@@bastianrivero For me it becomes so bad that I'm unable to speak because I know my voice is shaking like crazy, my face gets red and even my eyes start tearing up. And that happens even if I'm not even physically scared of the other person. So annoying.

@bastianrivero

Жыл бұрын

@@codinginflow i had a difficult childhood so i guess thats where it comes from.. but ive been able to calm my anxiety more and more.. you can do breathing exercises , search for andrew huberman.. he has great info on it

@codinginflow

Жыл бұрын

@@bastianrivero I listen to Adrew Huberman a lot but to be honest, this particular breathing exercise doesn't work for me when I'm really anxious. It feels more like getting waterboarded, making me even more anxious 😃

I would like to read some of this clinical research, where might I find it?

This truly does work but dont over do it becaue you'll feel more anxious. I was just practicing it an hour or two ago and I felt brain zaps. Brain zaps are what most of us anxiety say whenever we feel more anxious. I get the same thing whenever I work out too and its weird because excercising helps you to relax too but too much of it if you are suffering from anxiety is not good.

@simonanardi4312

3 ай бұрын

💡 I was suspecting this!

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.

My dog has high anxiety I noticed that he does this just before he ready to fall asleep He’s a sigher also 😌

Can someone explain to exactly how to perform this tecnique and for how long each day? Thanks in advance

I am not lying I have OCD and Anxiety and as I am from India my parents told me to add Yoga and Pranayama (Breathing Exercise) in my routine and then I found out my Nostrils are not able to Inhale that much air and plus my Right Nostril is not able to inhale as much as left. My Yoga teacher fixed that by Forcing me to Breath Faster and I am telling you the Movement my Nostrils opened and I started breathing patterns my Anxiety went Down rapidly and the feeling you get after Breathing patters like a Booze is amazing.

Is there any guided rhythmic breathing for increasing power of focus and concentrat on study and computerPROGRAMMING? can you suggest me any video ? Please!

So I am at my job right now, took a break and just did this. I did it 4 times in a row. It just made me almost feel high🤣! Slightly light headed lol, it got me ready for work RIGHT after. It made me almost happier and giggly, completley clear headed and lifted off my feet so to speak. I have never ever experienced anything like this in my entire life from a breathing technique wow.

@harpreetweston

9 ай бұрын

It is truly the greatest breathing method I have done . Box breathing is 2nd one. I do both everyday combined . Wim hof isn’t as effective to me but is good as well

For years after intense workout I tend to exhale longer than inhale and found I could control the heart rate with that. Now I understood the mechanism behind that. People who would want to know in yoga there is a breathing exercises like a breathing exercise called full yogic breathing will help will help to reduce the heart rate and kapalabhati will increase the heart rate.

Worked very well for SPEEDING UP my heart rate. Not the intended effect.

Could you put subtitles in the Videos, please? That would help me a lot 😊

I have a three year old, he used to breath like this right before ending a big cry when he was upset. I could tell his crying was over because of the double breath and long release. He still does it sometimes in his sleep.

So how long do you hold the double inhale? How long do you the Exhale? Details plz. 🤷🏻‍♂️

This really works, you can fall asleep with this, then waking up in stressed, do it again...

Yes it works. I am 192 cm 117 kg man (big and very beefy) and with this my resting heart rate went to 39. But i was still warching the video and that sooths me somehow si it worked in tandem. But note one thing. If you do it so vigorously how you see in this video, it will not work. That is simply form of hyperventilation. You need to breathe in and out smootly and slowly, silently. Then it will work like a charm!

Huberman, as always a gold mine

I figured this out by myself like two years ago if you have anxiety really bad like I get because I have MS it will save your life in certain times.

My daughter has anxiety and severe fatigue problems but bloodwork shows she is often hypocapnic. She is not hyperventilating at the time of the blood draw. I have wondered if her carbonic anhydrase activity is elevated (she also hates carbonated beverages as she feels the bubbles too intensely). I guess the only way to know if this would help or hurt is to try it.

Can I do it while exercising?

some one knows what type of headphones is huberman using?

There is a Qigong breath called "sipping breath" which is basically the double inhale extended to triple or quadruple inhale. Do you think this would be more effective IF and only IF the person became comfortable with this practice?

do you do the extended exhale through your mouth or nose?

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!

“Health is a state of complete mental, social and physical well-being, not merely the absence of disease or infirmity.”

This plus wim hof = good feels.

I have an additional comment: When you breathe without an abdominal component, there is • more change in pressure in the thoracic cavity for the same exchange of air, with a consequence of • increased fluctuation in somatic/emotional intensity. • Together with this, there is a comparative lack of a para-sympathetic involvement, due to the sun-shaped plexus of nerves in the abdomen being less stimulated: • The increased sympathetic reactivity effectively magnifies emotional lability; there is a reduction in affect tolerance; a smaller window of tolerance to outside mental/emotional stimuli. Conversely, when breathing abdominally, • the stimulation of the solar plexus causes more para-sympathetic (relaxation) response and • the exhale requires the diaphragm to move up less and • the tendency for the heart rate to increase is minimised. Following this, with an abdominal inbreath, there can be • a sense of retaining the level of relaxation/groundedness, while • the reduced change in the thoracic capacity takes the edge off the sympathetic response and • allows it to be more of an activation of awareness (of the relaxation) rather than increased reactivity.

Does anyone know if this is particularly effective during hyperventilation? Or is it better to do square breathing, or just even intake and exhalation? I’m under the impression that hyperventilation is due to low carbon dioxide, and I feel like the physiological sigh may not be best for hyperventilation.

how many times you practice this in a day?

2:11 actual demonstration timestamp

Do you exhale through the nose or mouth? Or does it not make a difference?

Interesting. For some off reason I've been doing this my whole life - but to an extreme form. Not only a double intake, but up to sex- or septuple times in a very uncontrolledly arbitrary way. My sister does this as well but much less extreme than I. Interestingly, I had about 2 years until 2-3 years ago where I suddenly didn't do it at all. People typically react with a mixture of surprise/shock when they experience me doing this and most of the times I get asked if I'm ok - to which I reply "I'm fine, I was just taking a little breath" which lightens the moods again right away since it's so ridiculously contrary to what apparently to others feel like what I actually did. I always just assumed that my breathing isn't deep enough and that I do it for a simply deeper gas exchange within my lungs - so it turns out that's what it actually is. The only odd thing about it is that my oxygen levels are perfectly fine when I'm doing it. And yes, it indeed is a bit weird that I do this quite often. Guess I'd make a good lab rad for some pulmonary specialists.

demonstration 2:10