Breathing Techniques to Reduce Stress and Anxiety | Dr. Andrew Huberman on the Physiological Sigh
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- Опубліковано 24 жов 2021
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“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 UA-cam 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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Long inhale = speed up the heart.
Long exhale = slow down the heart.
Double inhale + long exhale = reduce stress & anxiety
Pound for pound, this might be some of the most valuable 4 minutes of content on UA-cam. It will take a few months but these tools are going to be staples in Health and Wellness. Thanks guys.
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.
Facts.
Yes!
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.
Facts!
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.
Yes same very powerful
Do you exhale out of your nose or mouth?
@@mobileandroid5299 mouth is better imo for out but always keep the in threw the nose
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.💯
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
The technique: 2:06
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
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.
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
The Huberman Lab is the most valuable content on the whole internet.
That and cat videos!
I like him as well.
Saying that, such exaggerations are a bad way to communicate :)
first class both of them !
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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 💥✨️
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.
No words for your work Sir!!
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 technique just got me through the most stressful situation I've had to face in years. #TimFerriss
#HubermanLab #AndrewHuberman --- Thank you!
This is great information, Tim! Love this video
Short and sweet. Thanks a lot!!!!
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
spot the gen Z
@@clxse1😅 spot the millenial
I now use this regularly & it has helped me gain control over my anxiety 🙏💝👏
rn im sitting on my toilett, scared for a phonecall im gona make and this stuff legit relaxed me instantly. thanks for this information
Superb! What a fantastic video - simple, easy to use advice to help relax the body 🧘🏼♀
This makes so much sense!
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! :)
Thank you so much!🙏
Namaste 🙏🏾🙏🏾🙏🏾🙏🏾
Thank you for sharing! So valuable!!
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.
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 ❤
Beautiful said.
Excellent explanation 👌
Two of my favorite people. They have save me one more than one occasion. ♥️
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)!
That was brilliant!!
Works very well for me and I use this technique daily now. Thank you very much.
Thoroughly useful - thank u
ThankYou for the information.
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.
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.
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.
so, how are you now?
Love this breathing technique!!
Tremendous, thanks very much
It works, and thank you again.
thanks a lot for the tips
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.
Dr. Huberman is my hero. You can tell his passion to just help everyday people like us live better lives, is genuine.
What a wonderful knowledge for the people to acquire it 🔥😀
This is amazing works instantly
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
I was so stressed today since the moment i did for 10 minutes i felt much more better thanks DR. May GOD bless you.
For how long can we do physiological sighs?
👏
Priceless knowledge
Why these types of videos gets low views?this is amazing knowledge from top peoples...
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.
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
@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
@Lillian Victoria You can check him out on. 👇🏻
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@@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.
Can't believe I'd never heard of this before. Really works.
Love Andrew
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
Hello @ Helping people with Parkinson :)
I've leant so much watching his videos. 478 breathing technique helps . love his videos
4:13 this is the best thing i ve learnt lately
Brilliant
Awesome. Thank you.
With ADHD and Asthma I'm often anxious for no good reason and it's difficult for me to breath properly
You likely don’t have asthma. You have vocal cord dysfunction and you need to see a qualified speech therapist
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!!!!!
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'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.
Thank you works very well for me.
Thank you
Here's the issue, when I having an anxiety attack, this is the last thing Im thnking about. I have tried this.
Wow, this worked!
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!
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.
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
I totally need this. Where you were before?)
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.
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
Worked very well for SPEEDING UP my heart rate. Not the intended effect.
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
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.
@@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
@@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.
@@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
@@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 😃
Class ☘️
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.
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
Thanks Wim Hof.
Wim Hof to the rescue
Thanks
Thank you!
So you patented Wim Hof. Reported
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.
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.
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.
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!
My dog has high anxiety
I noticed that he does this just before he ready to fall asleep
He’s a sigher also
😌
Sufi practicing that style of breathing for centuaries
This really works, you can fall asleep with this, then waking up in stressed, do it again...
Could you put subtitles in the Videos, please? That would help me a lot 😊
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.
💡 I was suspecting this!
Huberman, as always a gold mine
This plus wim hof = good feels.
I've been doing the 4,7,8 breathing technique for a while now and have adapted it by using this double breath to start, in place of the normal inhale for 4 to start. A very notable improvement!
Same. This technique gives me the same results but much faster!
Oh that's v interesting! Smart!
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.
Can someone explain to exactly how to perform this tecnique and for how long each day? Thanks in advance
I would like to read some of this clinical research, where might I find it?
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.
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.
Is there any guided rhythmic breathing for increasing power of focus and concentrat on study and computerPROGRAMMING?
can you suggest me any video ?
Please!
Yes!. This has been studied before. That deep child cry brings this kind of breath. It seems natural for humans until we get older and repress our deep release of emotions. I remember reading about this long ago. I forgot that I could do it for myself though. It's very satisfying. 🙂
Huberman has a habit of taking or ignoring other people's work and taking credit. It's like sliced bread is new to him everyday.
do you do the extended exhale through your mouth or nose?
my friend send me this, he's so nice
So how long do you hold the double inhale? How long do you the Exhale?
Details plz. 🤷🏻♂️
OMG! This is how I cry when I’m upset! I’ve always wondered why I cry like that!! By the way my heart rate variability is terrible (maybe I need to cry more often 🤔)
Today afternoon at 3 pm I got an anxiety attack and almost heartburn and immediately I started the process of breathing as stated and. It worked. Thank you 🙏
V have to exhale thru mouth or nose?
@@ketanchandanshive7315 exhale slowly through the mouth
@@ketanchandanshive7315through 👄 mouth
Interesting. Ive found when im running, my default breathing method is two rapid breaths in and two breaths out, in cadence to my steps
“Health is a state of complete mental, social and physical well-being, not merely the absence of disease or infirmity.”
❤️
The self affirming mindset
How many times should we do?
I’m thinking of doing this before a meditation session
Did you end up doing it? It was my thought to combine it with meditation too?