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February 20, 2023 • 2hr 14min
How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
Huberman Lab
In this episode, Dr. Andrew Huberman discusses the biology of breathing and how to breathe optimally for health, mood, learning, and performance. He explains the mechanical and chemical aspects of respiration, how breathing impacts brain function, and provides science-based breathing techniques to reduce stress, improve cognition, and enhance physical performance.
How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
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Key Takeaways
- Breathing is essential for life but how we breathe also significantly impacts our mental health, physical health, and performance
- Breathing is unique in that it can be controlled both consciously and unconsciously, representing an interface between voluntary and involuntary brain functions
- Normal healthy breathing at rest is about 6 liters of air per minute, or 12 shallow breaths
- Most people overbreathe, taking 15-30 shallow breaths per minute, which can lead to anxiety and reduced cognitive function
- The physiological sigh (double inhale through nose, long exhale through mouth) is the fastest way to reduce stress and anxiety
- Nasal breathing is superior to mouth breathing in most circumstances and has many health benefits
- Box breathing (equal duration inhale, hold, exhale, hold) can help restore normal breathing patterns
- Cyclic sighing for 5 minutes per day was found to be the most effective breathwork practice for reducing stress
- During inhalation, the brain is better at learning, memory, and detecting stimuli compared to during exhalation
- Exhalation is better for generating voluntary movements and physical exertion
Introduction
In this episode, Dr. Andrew Huberman discusses the biology of breathing and how to breathe optimally for health, mood, learning, and performance. He explains the mechanical and chemical aspects of respiration, how breathing impacts brain function, and provides science-based breathing techniques to reduce stress, improve cognition, and enhance physical performance.
Topics Discussed
Mechanics and Chemistry of Breathing (9:36)
Dr. Huberman explains the basic mechanical components of breathing:
- Air enters through nose or mouth
- Passes through larynx to lungs
- Lungs expand and contract like a pump
- Diaphragm and intercostal muscles control lung movement
- Alveoli in lungs increase surface area for gas exchange
He then discusses the chemical aspects:
- Oxygen passes from alveoli into bloodstream
- Hemoglobin in blood carries oxygen to tissues
- Carbon dioxide is needed to release oxygen from hemoglobin
- Proper balance of oxygen and carbon dioxide is critical
Brain Centers Controlling Breathing (51:50)
Two key brain areas control breathing:
- Pre-Bötzinger complex - controls rhythmic breathing patterns
- Parafacial nucleus - involved in non-rhythmic breathing patterns
Dr. Huberman emphasizes that breathing is unique in allowing conscious control over an otherwise unconscious process, providing a way for the brain to regulate its own excitability.
Overbreathing and Brain Function (57:23)
Dr. Huberman explains how overbreathing (hyperventilation) impacts brain function:
- Reduces carbon dioxide levels too much
- Leads to vasoconstriction and reduced blood flow to brain
- Makes brain hyperexcitable but less efficient at processing information
- Can trigger anxiety and panic
Healthy Breathing Patterns (1:03:53)
Characteristics of healthy breathing at rest:
- About 6 liters of air per minute
- 12 shallow breaths per minute
- Nasal breathing when possible
- Pauses between breaths
Carbon Dioxide Tolerance Test and Box Breathing (1:09:44)
Dr. Huberman describes how to assess and improve CO2 tolerance:
- Perform CO2 tolerance test:
- Inhale deeply through nose
- Exhale slowly and controlled through nose
- Time how long you can exhale before needing to inhale
- Based on result, practice box breathing:
- Inhale, hold, exhale, hold for equal durations
- Duration based on CO2 tolerance test result
- Practice for 2-3 minutes, 1-2 times per week
Physiological Sigh for Stress Reduction (1:22:39)
Dr. Huberman introduces the physiological sigh:
- Double inhale through nose
- Long exhale through mouth
- Fastest way to reduce stress and anxiety
- Can be used in real-time when stressed
- Practicing cyclic sighing for 5 minutes daily found to be most effective for stress reduction
Breathing and Heart Rate Variability (1:39:16)
Dr. Huberman explains the relationship between breathing and heart rate:
- Inhales increase heart rate
- Exhales decrease heart rate
- Can use breathing to consciously control heart rate
- Extended exhales are effective for quickly lowering heart rate
Breathing Techniques for Specific Purposes (1:46:21)
Dr. Huberman provides techniques for various situations:
- To stop hiccups: Three rapid inhales through nose, hold breath 15-20 seconds, slow exhale
- For side stitch during exercise: Perform 2-3 physiological sighs
- For stress management: Cyclic hyperventilation (e.g. Wim Hof method)
Breathing and Cognitive Function (1:59:54)
Dr. Huberman discusses how breathing impacts cognition:
- During inhalation:
- Better at learning and memory
- Faster reaction times
- Improved detection of stimuli
- During exhalation:
- Better at generating voluntary movements
- More efficient for physical exertion
Nasal vs Mouth Breathing (2:09:15)
Dr. Huberman emphasizes the benefits of nasal breathing:
- Increased resistance allows greater lung inflation
- Warms and moisturizes incoming air
- Produces nitric oxide for vasodilation
- Improves facial aesthetics over time
- Should be default breathing pattern when possible
Conclusion
Dr. Huberman concludes by emphasizing that breathwork practices are zero-cost, require minimal time, yet provide powerful ways to improve overall quality of life. The various breathing techniques discussed offer tools to reduce stress, enhance cognitive function, improve physical performance, and optimize health. By understanding the biology of breathing and implementing these science-based practices, anyone can harness the power of respiration to positively impact their mental and physical wellbeing.
