I had never had an anxiety attack. I had one yesterday. Your teachings on breathing (the physiological sigh) literally saved me from totally losing control. I felt my heart rate slowly going down, and soon I was able to speak and ask for help. Thank you a million times Dr. Huberman.
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. Important: Your emotions cannot (!) force you to fight them mentally (= with your thoughts). That’s how the chain between emotion (1.) and thought (2.) can be cut by refusing to fight the emotion after having had the thought. “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
Sorry to hear...this is a club noone likes to belong to...but life has gotten so entangled that our bodies are literally crying for help. Hope you feel better and able to control the episodes.
I had a panic attack while being on a 10 days silent retreat (yeah the irony..) and remembered the physiological sigh when my whole body was trembling. In just 3-4 breaths I was completely calm again. It is really incredible how a simple and quick breath exercise can create a state of deliberate calmness in just seconds. Thanks Dr. Huberman, you are literally making the world a calmer place.
While I enjoy listening to the full podcast episodes, my ADHD side really appreciates these short clips. It helps the info sink in. (Happy to see Huberman Lab is trending on Podcast Addict!)
I wanted to say the same. I’d love to take in all the info he shares, but dang, there’s a lot of droning on in 1-2hr episodes, and I’ve given up. It’s worth editing it down a bit, whether in the script first or cutting things out later. I was glad this was short and to the point!
Restilen is an effective way to forget about stress. Taking it regularly helps to increase resistance to stress, reduce stress symptoms, fatigue and exhaustion. The product is based exclusively on natural ingredients that act directly on the source of the problem. Restilen is designed for men and women who has ever felt stress, anxiety or nervousness and wants to relieve the stress. The product’s effects can be seen from the first day of use To know more, please visit the official website: bit.ly/3eD59dH
They really need to start teaching this stuff in school. Thank you Dr Huberman, you are changing the world! Edit: Everyone like and share let’s get this trending on the UA-cam homepage!
The Physiological Sigh has changed my life! I have PTSD, CPTSD, and ADHD... I've been in lots of therapy and never have learned how to calm myself. I'm 53yo. This simple tool has given me access to calm. I'm using it in all sorts of ways and all sorts of situations. Thank you!
@@IndiErik Hey, I see you're looking for a lot longer than a 9 month period. But if you're interested, 5 mins of this for the last two weeks has helped me sleep better, become less agitated and has reduced my anxiety. I recommend this technique strongly.
@IndiErik It is a helpful tool, but, ultimately, I have found freedom in Jesus. He took all of these things to the cross and was resurrected to resurrect me, too. It has been amazing!
Im a combat veteran and also have had other experiences throughout life that have been continual sources of anxiety. I wanted to commend you on sharing your expertise, it has helped substantially.
I had my first anxiety attack in 2003....it's been 23 years and several trips to emergency thinking my heart was giving up. After several years of reading, practicing breathing techniques and finally meditation...which has done wonders. I can appreciate this (new to me) double sight to put a sudden stop in the middle of the night when anxiety wakes me up. Thankyou.
It literally is. Your body is instinctively trying to calm you down by doing this It's amazing how much nature has equipped us to deal with stress yet we only seem to consciously know a fraction of what's available to us
Great practical tool to decrease stress in real-life situations. Two inhales through the nose (one long, one short) and a long, extended exhale through the mouth. Just one or two repetitions should be enough.
I read the title and took a deep breath and sighed. I was feeling quite anxious and all of a sudden my eyesight became a bit more focused and i felt pressure being removed from my head. I also smiled because of how simple the solution was (although assumedly temporary). But its the little things that help you to keep going. Thank you for your knowledge and wisdom Dr.Huberman
these little clips are genius. you cover so much in your podcast its often difficult to grab the bullet points to apply. thank you sir. keep up the great work.
I used to do this unintentionally after i went through a painful period of my life. I always thought it was because i still havent healed from it. But now i know it was my nervous system trying to calm itself down. Now i'm gonna use this with intention. Your method of focusing and defosing, mastering sleep, these 2 have changed my life monumentally and i cant wait to implement phsiological sighs as well. Thankyou!
I tried this breathing technique before and during a critical exam which I took today and I believe this made a substantial difference in my performance. It both helped me to focus more and feel calmer, less stressed. Thank you so much Dr. Huberman. I would appreciate if you could share certain techniques to focus better especially on exam settings.
The two quantal clips - I apply now - are worth many times more than all the anti-depressants medication I ever used. Thank you for your life changing effort.
Thank you, I have been bullied at work and have now reported it, but it's still very stressful, and your advice has really helped me from completely falling apart in class.
Absurd how much this works. During a recent panic attack I tried the 4-7-8 technique, box breathing, nothing worked. Tried this and the results were apparent in SECONDS. It was literally an off-switch to my anxiety. Truly amazing and thank you for sharing the wisdom.
I've used this technique now so many times and shared it with so many others! I think we really take for granted how important our breath is sometimes. This is a good reminder that it literally has the power to completely calm and relax your entire body! Thanks again! ❤
Instant release of tension. Thank you for realising that when in the moment, stepping back or even being aware that release is needed is very difficult and meditation etc takes time and focus. Easy if at home doing not much, but almost impossible when drowning at work! This I can do at my desk or driving.
A slightly modified version of the Physiological Sigh saved my life during a mental health crisis. Bet you don't hear that often, if at all. Thank you for sharing your knowledge in the public domain.
@@neinbruderja7519 I held my breath in between the inhales and the exhale was much slower and longer than Prof Huberman demonstrated. There was a real sweet spot that can be found in the length of the breath hold and even more important was the rate and length of the exhale. I wouldn't have known the basic principle of the Physiological Sign if it hadn't been for Prof Huberman.
It’s been an absolute blessing having the opportunity to study your work over the years. You have been like the David Goggins of the neuroscience and educational world for me. You’ve inspired me to actually go back to school and pursue something far great than I ever could have expected. This is my go to breathing exercise on the daily 🙏🏼🙏🏼🙏🏼
Double inhale exhale! I’ve started doing these before going into meditation. Love it! ☀️ My son was flustered today about his French test... DOUBLE INHALE EXHALE to the rescue. Thank you Huberman Lab.
@@MM-qg5xh it’s simply that he trusts my judgement. I tend to provide effective tools for efficient application. 😁Children tend to appreciate a direct approach. Perhaps you may try a new approach with your child? Maybe check the TONE of your delivery? All and only the best to you!
Thank you Dr. I am utilizing this breathing as am a caregiver. I told my 80 yo RN friend this technique the other day. Today she told me she does a technique of 2 deep in thru the nose & a long exhale & it works. I said I was glad.😂
Love that instead of steping away from the stressor...doing a physiological sigh (and rather moving forwards) is a option...as it does not involve avoiding the stress/threat but rather facing it...and for me is much more practical. Thanks again!....nice tool as well for parenting :)
I struggle with stress, anxiety and poor frustration tolerance leading to anger. I understood the value of this 'brain hack' the moment you explained it, and it's going to be a great tool in my recovery kit.
I'm giving this another try because it really does work especially if you have serious issues getting to bed due to insomnia like me. I've tried this years ago when I was younger and it worked extremely well. My body felt so relaxed and II also felt naturally tired and was able to drift off to sleep easily but I think I over did it because I felt a little sick after so breathing techniques can stress you out too if does improperly which can make you not feel well.
I have PTSD and have been trying to figure out how to calm down effectively for two years. I've tried various breathing techniques before. This seems to be working much better than the others. I'm using it almost constantly, which doesn't seem to be the intended method, but I'm feeling better, even if it's just placebo.
Andrew, in one of your podcasts about workout performance hacks (or something!) I first heard you refer to this within the context of calming your parasympathetic nervous system to ramp up for the next set. I do this now, and it's great. But I'm commenting today because I suffer from esophageal spasms, which often can lead to sleepless nights and pain. I have been taking on-demand medication for the this, and historically it has worked 80% of the time but clearly not perfect. So I got the idea listening to your episode that maybe this breathing exercise would help calm the spasms. And I can't believe it, but it works. ALL. THE. TIME. Stops them dead in their tracks. This is a life changing discovery for me, worth spreading the gospel on. Thank you!
@@elisafrye2115 she really is! Ahead of her time (or maybe setting the clock)! She used to do body scans on me when I would have trouble falling asleep and I just thought all good moms did that. She always gave me the impression that she was in total control until I grew up and saw her as the same sort of anxious adult that I am now-with a wealth of tools that she picked up along the way to make for a productive and fulfilling life.
I’ve been teaching anyone and everyone that I come into contact with about this tool. As someone who loves helping people with these tips I love the research and data to back up these findings. Thank you!
I'm a mom to a sweet autistic boy and this is going to help me so much in self management. I can't disengage from my son who needs me to be in control when he's out of control (sensory meltdown). I want to be there for him exactly when he needs me the most so going into a meditation or checking out isn't gonna cut it for me lol.. Caregivers of autistic children suffer chronic stress on par with combat soldiers due to hyper vigilance and isolation. Every little technique I can put in my toolbox is much appreciated. Thank you this is a breath of fresh air.
I called it the inverted 'short yawn'. Done intentionally as a practice it eventually becomes the same as spontaneous when there is a feeling of release at the solar plexus and around the shoulder blades. It will happen while doing the dishes, putting away the groceries or finally sitting back on the couch. My pooch Nickey (the 'Buddha') taught me while snoozing in my lap. It's the meditative magic of self surrender.
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.
This was very informative. For about 4 months I've been breathing in rapidly 3 times as though I'm out of breath then breathing out a long exhale. All of a sudden, I'm fine. I thought it might have something to do with anxiety but doc thought it was my holding my breath and or building up carbon dioxide. Thank you for your explanation. I appreciate all of your podcasts. You are a beautiful man to look at.
I notice that I hold my breath when anxious and stressed. I woke up with a panic attack at 3 AM and this calmed me down but I still had trouble going back to sleep.
thanks man was feeling anxious after hearing death news of a young person, this technique lowered my anxiousness and uncomfort, i burped a little as well, feeling better from before, will inculcate this into my daily routine
I've done this with my grandaughter after hearing it in your longer lecture.... We do it to calm down around bees! Thank you for sharing so many amazing science tools.
Your breathing advice works wonders! I got rid of stress as well as pfhem and I do sleep better at night. Also, I do not need to get up in the middle of the night to pee and I used to do it few times a night!. Quick results and no need for medication or else. It works like true MAGIC. Thanks Dr Andrew ! God Bless
I have missed 6 days in a row of work due to panic attacks, I have been using this all day and it has helped, my anxiety is highest in the morning so I am going to utilize this tomorrow morning
The most practical, daily-use techniques for the normal people. Been following Andrew Huberman's channel from day one, and I am glad I did. Much appreciated Andrew!
One day while watching the grand kids, the oldest wasn't being to a younger sibling, age 6, when Luke realized it wasn't going to go his way. He did a breathing exercise and I saw calmness come over him. Now for more than 30 years of my life. I lived a certain way. One which allowed me to live in the middle of chaos, and not be affected by it. If we were to tune travel back to the beginning of when humans came into this world. We would see people living without any form shape or type of negativity. Which means, they woke up to a world of peace.
I suffer from severe anxiety and panic disorder among other things. I have tried soooooo many different things to alleviate the stress which in turn goes right into panic. My days are filled with more of that than peace. I have been in psychiatric services for some years as well as consistent counseling, never once hVw I heard of this, how is this possible?? I do practice my breathing and do my best with the tools that I have. End goal to manage all of this and hopefully to one day be without any type of medication. This could be a very powerful tool for me of this works in that extreme moment of panic and fight or flight. Praying for everyone suffering and struggling in any wya shape or form. 🙏
Amazing tool to keep stress at bay in real time.Double inhale through nose with first inhale typically longer than the second one followed by a longer extended exhale through the mouth
Thank you so much for this video, Dr. Huberman! Now I am experiencing a significant work overload, and the physiological sigh helps me reduce my stress. I appreciate your educational videos; they are so valuable to me. I wish I had watched this video earlier.
do it right now. it works a bloody charm. You can feel that stress and tension leaving your chest on the exhale and you almost get this rush/wave of calm euphoria, like you're stretching out after a long drive
You also mentioned it to be an effective way to eliminate side stitches on Aubrey’s episode. So want to try it as I suffered from the most annoying side stitch which eventually forced me to stop running altogether.
I found myself somehow doing this automatically after my old man died when i was in my 20’s. It definitely helps alleviate/block some amount of bad feelings.
HUBERMAN LAB TEAM RULES!!! For what it's worth I'd like to share that I have end stage Achalasia (22 years of Achalasia all together) and the the physiological sigh is one of the few things to actually help ease the feeling of choking on foods & liquids.
Anxiety = between ‘then’ and ‘now’ ...verbalising the concept really helped me recognise when to sigh. For years i shied away from using the word because had no idea what it meant or how empathise with folks who it felt lol
Thank you for a great tip! In traume treatment I used to teach my patiens one inhale followed by a long exhale, but now I have started with this one because it makes sense, and it works:-)
seems to work.. specially the second short breath really does add noticeable to the lungs. Started this yesterday and really happy with it. Thanks a lot!!!*😊
Wow~~ I already naturally do the physiological sigh throughout the day~ I do it whenever I feel like I need more oxygen 😅 and tbh that is usually when I am stressed and overwhelmed. Thanks for the video~~ ill do it more mindfully from now on!
Without the double inhalation...... I learned many years ago to take a very long slow inhale, hold and then consciously exhale as far as possible to exchange the residual air in the lungs. Works well as a conscious step to expel tension.... will try this one when I remember
You sir, are missing your super hero outfit. Thank you so much for taking the time and effort to give us the tools to make the world a little better of a place.
wow - just *WOW* - 💫💡💫 - people have commented on my sighing all my life - something that I don't consciously do (well except doing breathing exercises these last few years via guided meditation and/or yoga nidra to manage my stress, Anxiety, (depression, PTSD, etc etc) - ok, so maybe I was doing _this_ instead - good to know - *thank you*
it works! I normally breathe from the belly when i'm not stressed or anxious but when I am, my chest feels too tight to breathe from the belly, the physiological sigh helps to release some of that tightness
Hey Andrew! I really love and appreciate all you're doing. Please make more of these clips for each episode! Also please share text based notes or summaries of the episodes if possible
Yes, a transcxript of the videos would ve unimaginably appreciaed. This way we can go back to revisit certain parts we feel are important to us. Thank you.
Tested it with my Garmin Fenix smartwatch. I do not know how reliable the stress indicatoe is or how it works but this technique drove stress from 49 to 23 in minutes.
Guessing this either reduces resting heart rate and/or increases HRV, thereby reducing the level of stress. Smartwatches that measure stress levels rely on these two indicators mostly.
Andrew,I appreciate all your advice as it is evidence based. The simplicity and clarity of your explanation supported with a demonstration of the breathing techniques, is also crucial. I pass this information to my students/mentees. Thanks.
Dear Professor Huberman, I may be wrong, but I discovered (during mitigating panic attacks) that when I inhale in several, 4-5 portions, this sighing technique works even faster. It is very similar to the yawning I do when I'm exhausted.
I definitely need to reduce stress and anxiety after that intro
I feel like I just unlocked a new perk lol. Works great!
🤣
😂
😆👍
😂😂😂😂😂
I had never had an anxiety attack. I had one yesterday. Your teachings on breathing (the physiological sigh) literally saved me from totally losing control. I felt my heart rate slowly going down, and soon I was able to speak and ask for help. Thank you a million times Dr. Huberman.
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.
Important: Your emotions cannot (!) force you to fight them mentally (= with your thoughts). That’s how the chain between emotion (1.) and thought (2.) can be cut by refusing to fight the emotion after having had the thought.
“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
did your heart start beating distressingly fast and hard out of nowhere?
Sorry to hear...this is a club noone likes to belong to...but life has gotten so entangled that our bodies are literally crying for help. Hope you feel better and able to control the episodes.
i’m so happy that worked for you!!!!
I had a panic attack while being on a 10 days silent retreat (yeah the irony..) and remembered the physiological sigh when my whole body was trembling. In just 3-4 breaths I was completely calm again. It is really incredible how a simple and quick breath exercise can create a state of deliberate calmness in just seconds. Thanks Dr. Huberman, you are literally making the world a calmer place.
Was it a Vipassana retreat?
@@jatinnair4489Guess we'll never know
@@billdavejohn1160 I guess so.. By the way, have you attended one?
@@jatinnair4489 Nope, probably never will
I had this day 8 at a Vipp. Very intense.
Do not run away from stress. “The best way out is always through” ...and equipped with Dr. Huberman’s teachings :)
that doesn't sound healthy
Tu ne cede malis sed contra audentior ito
That music is anxiety inducing 🫨
That's exactly what Dr. Claire Weekes teaches, too. She's written excellent books on this.
While I enjoy listening to the full podcast episodes, my ADHD side really appreciates these short clips. It helps the info sink in.
(Happy to see Huberman Lab is trending on Podcast Addict!)
I wanted to say the same. I’d love to take in all the info he shares, but dang, there’s a lot of droning on in 1-2hr episodes, and I’ve given up.
It’s worth editing it down a bit, whether in the script first or cutting things out later.
I was glad this was short and to the point!
I usually listen to the podcasts during walks. I do zone out from time to time so these shorts are really helpful :)
I listen to the same podcasts multiple times in the background.
@@90MysteriumFascinans I wrote a summary of some episodes which I can share with you if you’d find that helpful :)
Don’t give up 💪
You don’t have adhd. Modern life has shaped you into a person with a short attention span. It can be overcome.
If you are reading this - you are doing great, it will get easier and be better tomorrow! Sending a like and love from zen world that is Ireland 🇮🇪
Restilen is an effective way to forget about stress. Taking it regularly helps to increase resistance to stress, reduce stress symptoms, fatigue and exhaustion. The product is based exclusively on natural ingredients that act directly on the source of the problem.
Restilen is designed for men and women who has ever felt stress, anxiety or nervousness and wants to relieve the stress. The product’s effects can be seen from the first day of use
To know more, please visit the official website: bit.ly/3eD59dH
I was in Ireland with my wife in 2018. How I would love to go back and explore more of this great country and wonderful people and culture. Slanté,
Love you back, from the US!
Thank you, I only hope that every next day is better for me.
They really need to start teaching this stuff in school.
Thank you Dr Huberman, you are changing the world!
Edit: Everyone like and share let’s get this trending on the UA-cam homepage!
The Health & Human Performance Foundation recently started a study/pilot program with high school students
I’m a teacher and I do teach this to my students.
@@mybestlastyears You must be a lovely teacher.
Teachers have been teaching this for a very long time. Most kids just never paid attention :(
The Physiological Sigh has changed my life! I have PTSD, CPTSD, and ADHD... I've been in lots of therapy and never have learned how to calm myself. I'm 53yo. This simple tool has given me access to calm. I'm using it in all sorts of ways and all sorts of situations. Thank you!
Is it still working for you 9 months later? Just curious?
@@IndiErik Hey, I see you're looking for a lot longer than a 9 month period. But if you're interested, 5 mins of this for the last two weeks has helped me sleep better, become less agitated and has reduced my anxiety. I recommend this technique strongly.
@@jamesdale9253 you do it for 5 minutes straight and it’s helped you? I wanted to stack it with my meditation routine.
ADHD, CPTSD sister here. Plus autism and BPD. I’m curious, does the breath make you dizzy as well?
@IndiErik It is a helpful tool, but, ultimately, I have found freedom in Jesus. He took all of these things to the cross and was resurrected to resurrect me, too. It has been amazing!
Im a combat veteran and also have had other experiences throughout life that have been continual sources of anxiety. I wanted to commend you on sharing your expertise, it has helped substantially.
I had my first anxiety attack in 2003....it's been 23 years and several trips to emergency thinking my heart was giving up. After several years of reading, practicing breathing techniques and finally meditation...which has done wonders. I can appreciate this (new to me) double sight to put a sudden stop in the middle of the night when anxiety wakes me up. Thankyou.
Me too. Woke up with anxiety at 3 AM and teh PS really calmed me down
Thank you 🌹
I started to do 3 deep breaths inhaling lavender oil before sleep.... now I’m sleeping really well 🦋
Totally used this breathing during a recent MRI. I would have not been able to endure it without this breathing technique. Thanks Andrew!
That is great to hear! Thank you.
This is like that breath we catch after a good crying session
that's what I'm saying
oh fr now i notice
Yet u feel somewhat of a relief after it!!
It literally is. Your body is instinctively trying to calm you down by doing this
It's amazing how much nature has equipped us to deal with stress yet we only seem to consciously know a fraction of what's available to us
Great practical tool to decrease stress in real-life situations. Two inhales through the nose (one long, one short) and a long, extended exhale through the mouth. Just one or two repetitions should be enough.
Thank you for summarizig the technique.
I read the title and took a deep breath and sighed. I was feeling quite anxious and all of a sudden my eyesight became a bit more focused and i felt pressure being removed from my head. I also smiled because of how simple the solution was (although assumedly temporary).
But its the little things that help you to keep going.
Thank you for your knowledge and wisdom Dr.Huberman
these little clips are genius. you cover so much in your podcast its often difficult to grab the bullet points to apply. thank you sir. keep up the great work.
Agreed
I used to do this unintentionally after i went through a painful period of my life. I always thought it was because i still havent healed from it. But now i know it was my nervous system trying to calm itself down. Now i'm gonna use this with intention. Your method of focusing and defosing, mastering sleep, these 2 have changed my life monumentally and i cant wait to implement phsiological sighs as well. Thankyou!
I tried this breathing technique before and during a critical exam which I took today and I believe this made a substantial difference in my performance. It both helped me to focus more and feel calmer, less stressed. Thank you so much Dr. Huberman. I would appreciate if you could share certain techniques to focus better especially on exam settings.
The two quantal clips - I apply now - are worth many times more than all the anti-depressants medication I ever used. Thank you for your life changing effort.
What is the other quintal clip?
Thank you, I have been bullied at work and have now reported it, but it's still very stressful, and your advice has really helped me from completely falling apart in class.
Absurd how much this works. During a recent panic attack I tried the 4-7-8 technique, box breathing, nothing worked. Tried this and the results were apparent in SECONDS. It was literally an off-switch to my anxiety. Truly amazing and thank you for sharing the wisdom.
I've used this technique now so many times and shared it with so many others! I think we really take for granted how important our breath is sometimes. This is a good reminder that it literally has the power to completely calm and relax your entire body! Thanks again! ❤
This has been KEY for grounding myself out of anxiety attacks. Thank you
Instant release of tension. Thank you for realising that when in the moment, stepping back or even being aware that release is needed is very difficult and meditation etc takes time and focus. Easy if at home doing not much, but almost impossible when drowning at work!
This I can do at my desk or driving.
A slightly modified version of the Physiological Sigh saved my life during a mental health crisis. Bet you don't hear that often, if at all. Thank you for sharing your knowledge in the public domain.
Could you tell me the technique?
@@neinbruderja7519 I held my breath in between the inhales and the exhale was much slower and longer than Prof Huberman demonstrated. There was a real sweet spot that can be found in the length of the breath hold and even more important was the rate and length of the exhale.
I wouldn't have known the basic principle of the Physiological Sign if it hadn't been for Prof Huberman.
@@johnthomson843 thank you very much!
It’s been an absolute blessing having the opportunity to study your work over the years. You have been like the David Goggins of the neuroscience and educational world for me. You’ve inspired me to actually go back to school and pursue something far great than I ever could have expected. This is my go to breathing exercise on the daily 🙏🏼🙏🏼🙏🏼
Double inhale exhale! I’ve started doing these before going into meditation. Love it! ☀️ My son was flustered today about his French test... DOUBLE INHALE EXHALE to the rescue. Thank you Huberman Lab.
@@MM-qg5xh it’s simply that he trusts my judgement. I tend to provide effective tools for efficient application. 😁Children tend to appreciate a direct approach.
Perhaps you may try a new approach with your child? Maybe check the TONE of your delivery? All and only the best to you!
@@MM-qg5xh They are blessed to have a parent who cares as much as you do! ☀️
Thank you very much! Life is much better when one remains calm!
Thank you Dr. I am utilizing this breathing as am a caregiver. I told my 80 yo RN friend this technique the other day. Today she told me she does a technique of 2 deep in thru the nose & a long exhale & it works. I said I was glad.😂
That is very gratifying to hear! Thank you for passing that along. Best wishes, Andrew
Love that instead of steping away from the stressor...doing a physiological sigh (and rather moving forwards) is a option...as it does not involve avoiding the stress/threat but rather facing it...and for me is much more practical. Thanks again!....nice tool as well for parenting :)
Great quick tip reminder from the full length episode and much needed in these stressful times. 🙏
For the 'impatients'. :P
Your username deserves a masterclass 🤔 👍
Thanks Dr. Huberman, you are literally making the world a calmer place.
I struggle with stress, anxiety and poor frustration tolerance leading to anger. I understood the value of this 'brain hack' the moment you explained it, and it's going to be a great tool in my recovery kit.
I'm giving this another try because it really does work especially if you have serious issues getting to bed due to insomnia like me. I've tried this years ago when I was younger and it worked extremely well. My body felt so relaxed and II also felt naturally tired and was able to drift off to sleep easily but I think I over did it because I felt a little sick after so breathing techniques can stress you out too if does improperly which can make you not feel well.
I have PTSD and have been trying to figure out how to calm down effectively for two years. I've tried various breathing techniques before. This seems to be working much better than the others. I'm using it almost constantly, which doesn't seem to be the intended method, but I'm feeling better, even if it's just placebo.
Andrew, in one of your podcasts about workout performance hacks (or something!) I first heard you refer to this within the context of calming your parasympathetic nervous system to ramp up for the next set. I do this now, and it's great. But I'm commenting today because I suffer from esophageal spasms, which often can lead to sleepless nights and pain. I have been taking on-demand medication for the this, and historically it has worked 80% of the time but clearly not perfect. So I got the idea listening to your episode that maybe this breathing exercise would help calm the spasms. And I can't believe it, but it works. ALL. THE. TIME. Stops them dead in their tracks. This is a life changing discovery for me, worth spreading the gospel on. Thank you!
Good for you friend ❤
Love the physiological sigh. My mom taught me to do it when I was a kid and my old girl 🐾was a pro at it. I use this tool at least once a day.
What a great mom! 😋👍🥰
@@elisafrye2115 she really is! Ahead of her time (or maybe setting the clock)! She used to do body scans on me when I would have trouble falling asleep and I just thought all good moms did that. She always gave me the impression that she was in total control until I grew up and saw her as the same sort of anxious adult that I am now-with a wealth of tools that she picked up along the way to make for a productive and fulfilling life.
I’ve been teaching anyone and everyone that I come into contact with about this tool. As someone who loves helping people with these tips I love the research and data to back up these findings. Thank you!
I'm a mom to a sweet autistic boy and this is going to help me so much in self management. I can't disengage from my son who needs me to be in control when he's out of control (sensory meltdown). I want to be there for him exactly when he needs me the most so going into a meditation or checking out isn't gonna cut it for me lol.. Caregivers of autistic children suffer chronic stress on par with combat soldiers due to hyper vigilance and isolation. Every little technique I can put in my toolbox is much appreciated. Thank you this is a breath of fresh air.
I called it the inverted 'short yawn'. Done intentionally as a practice it eventually becomes the same as spontaneous when there is a feeling of release at the solar plexus and around the shoulder blades. It will happen while doing the dishes, putting away the groceries or finally sitting back on the couch. My pooch Nickey (the 'Buddha') taught me while snoozing in my lap. It's the meditative magic of self surrender.
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.
This was very informative. For about 4 months I've been breathing in rapidly 3 times as though I'm out of breath then breathing out a long exhale. All of a sudden, I'm fine. I thought it might have something to do with anxiety but doc thought it was my holding my breath and or building up carbon dioxide. Thank you for your explanation. I appreciate all of your podcasts. You are a beautiful man to look at.
I notice that I hold my breath when anxious and stressed. I woke up with a panic attack at 3 AM and this calmed me down but I still had trouble going back to sleep.
These short clips really help and are easy to consume. Sometimes I don't have time to go for a full length podcast... This helps
Love the clips. Perfect for family that would never sit through a video more than 5 minutes
Sending this one to many
thanks man was feeling anxious after hearing death news of a young person, this technique lowered my anxiousness and uncomfort, i burped a little as well, feeling better from before, will inculcate this into my daily routine
I've done this with my grandaughter after hearing it in your longer lecture.... We do it to calm down around bees!
Thank you for sharing so many amazing science tools.
I listened to the original lecture and now have a benefit of reoeating the info, thank you for making those short clips too
Thank youuuu! 🙏🏽. The timing of this video is divine intervention.
I use this clip to teach medical students and psych doctors. The technique has really helped me in some tricky situations too. Thank you!
Your breathing advice works wonders! I got rid of stress as well as pfhem and I do sleep better at night. Also, I do not need to get up in the middle of the night to pee and I used to do it few times a night!. Quick results and no need for medication or else. It works like true MAGIC. Thanks Dr Andrew ! God Bless
I have missed 6 days in a row of work due to panic attacks, I have been using this all day and it has helped, my anxiety is highest in the morning so I am going to utilize this tomorrow morning
How's it going?
@@cucumbersalad1324 ended up getting fired from my job because I was missing so much time, but I have 2 interviews lined up this week
The most practical, daily-use techniques for the normal people. Been following Andrew Huberman's channel from day one, and I am glad I did. Much appreciated Andrew!
One day while watching the grand kids, the oldest wasn't being to a younger sibling, age 6, when Luke realized it wasn't going to go his way. He did a breathing exercise and I saw calmness come over him. Now for more than 30 years of my life. I lived a certain way. One which allowed me to live in the middle of chaos, and not be affected by it. If we were to tune travel back to the beginning of when humans came into this world. We would see people living without any form shape or type of negativity. Which means, they woke up to a world of peace.
Thank you Dr. Huberman for this exceptional tool to combat anxiety.
This is really powerful and effective. I've been suffering with stress for a while so needed some strategies to support me.
This really works for me
If you
don’t control stress
Stress WILL control you
🙏
Gold short clip. Bite sized chunk with immediately realizable benefit.
I suffer from severe anxiety and panic disorder among other things. I have tried soooooo many different things to alleviate the stress which in turn goes right into panic. My days are filled with more of that than peace. I have been in psychiatric services for some years as well as consistent counseling, never once hVw I heard of this, how is this possible?? I do practice my breathing and do my best with the tools that I have. End goal to manage all of this and hopefully to one day be without any type of medication. This could be a very powerful tool for me of this works in that extreme moment of panic and fight or flight. Praying for everyone suffering and struggling in any wya shape or form. 🙏
Same here brother same here 🙏
Holy #$@&! My blood pressure before this was 147/88. Did it 6 times. Blood pressure was 117/77. thank you!
Love this simple effective method to reduce stress.
Amazing tool to keep stress at bay in real time.Double inhale through nose with first inhale typically longer than the second one followed by a longer extended exhale through the mouth
Thank you so much for this video, Dr. Huberman! Now I am experiencing a significant work overload, and the physiological sigh helps me reduce my stress. I appreciate your educational videos; they are so valuable to me. I wish I had watched this video earlier.
CRAZY! I have been doing this forever without realizing it. Usually in situations where I feel like I have to stifle my urge to anger or impatience.
I really enjoy this small clips, i also enjoy the long podcasts and all the amazing work you do on this channel dr Huberman. Have a great day
This has helped me fall asleep more easily for a few months now
Great breathing practice. I was feeling stressed trying to get our holiday dinner ready. I applied this practice and felt calm!
Thank you!
Perfect 👌 I was trying to look for this in the longer episode and interview that Dr Huberman had, this makes it’s a lot easier 🙈 thank you 🙏
I like these short format videos.
You’re a god send Doc.
Really appreciate your what you’re doing.
This works like magic for me to calm me down. Thanks Prof. Huberman for this & for all the valuable info in your podcast.
First thing I've adapted for myself and pass on ever since to all my colleagues and clients. Simple but gold.
Thank you Dr Huberman , this technique help me a lot with my blood pressure.
do it right now. it works a bloody charm. You can feel that stress and tension leaving your chest on the exhale and you almost get this rush/wave of calm euphoria, like you're stretching out after a long drive
You also mentioned it to be an effective way to eliminate side stitches on Aubrey’s episode. So want to try it as I suffered from the most annoying side stitch which eventually forced me to stop running altogether.
I found myself somehow doing this automatically after my old man died when i was in my 20’s. It definitely helps alleviate/block some amount of bad feelings.
HUBERMAN LAB TEAM RULES!!! For what it's worth I'd like to share that I have end stage Achalasia (22 years of Achalasia all together) and the the physiological sigh is one of the few things to actually help ease the feeling of choking on foods & liquids.
I’ve always noticed my body doing this on it’s own and wondered precisely what the purpose was. Very interesting. Thank you! I will implement this.
Dr you are a gift to society. Keep doing your good work.
that feels great. this pattern occurs naturally at different times and is one off my favorites
I do this when I'm smoking a joint. Double inhale always makes me more relaxed. Another great tip, cheers.
Thank you for the shorter clip!! I would love to see more short videos on your channel
Seriously.... you’re the best - now offering “Power Clips!” 💥👊
As always, Dr. Huberman... Gracias 🙂
Anxiety = between ‘then’ and ‘now’ ...verbalising the concept really helped me recognise when to sigh. For years i shied away from using the word because had no idea what it meant or how empathise with folks who it felt lol
Thank you for a great tip! In traume treatment I used to teach my patiens one inhale followed by a long exhale, but now I have started with this one because it makes sense, and it works:-)
This one breathing exercise alone is life changing. I always feel so good on the exhale
seems to work.. specially the second short breath really does add noticeable to the lungs. Started this yesterday and really happy with it. Thanks a lot!!!*😊
Thank you very much Andrew! 🌈🍀
Wow~~ I already naturally do the physiological sigh throughout the day~ I do it whenever I feel like I need more oxygen 😅 and tbh that is usually when I am stressed and overwhelmed. Thanks for the video~~ ill do it more mindfully from now on!
Without the double inhalation...... I learned many years ago to take a very long slow inhale, hold and then consciously exhale as far as possible to exchange the residual air in the lungs. Works well as a conscious step to expel tension.... will try this one when I remember
🌊🌊🌊I appreciate you sharing your wisdom and offering your service to improve our lives for the better✨🌟🔥 Thank You Andrew Huberman, You Rock👊👊👊
You sir, are missing your super hero outfit.
Thank you so much for taking the time and effort to give us the tools to make the world a little better of a place.
Not all heros wear capes and things.
Some just have a dog and a mic.
wow - just *WOW* - 💫💡💫 - people have commented on my sighing all my life - something that I don't consciously do (well except doing breathing exercises these last few years via guided meditation and/or yoga nidra to manage my stress, Anxiety, (depression, PTSD, etc etc) - ok, so maybe I was doing _this_ instead - good to know - *thank you*
It was nice to see this short clip midweek. It was good reminder to use this tools. If I can only remember to do it when I'm feeling anxious.
Dr. that changes all our lives!
it works! I normally breathe from the belly when i'm not stressed or anxious but when I am, my chest feels too tight to breathe from the belly, the physiological sigh helps to release some of that tightness
Hey Andrew! I really love and appreciate all you're doing.
Please make more of these clips for each episode! Also please share text based notes or summaries of the episodes if possible
Yes, a transcxript of the videos would ve unimaginably appreciaed. This way we can go back to revisit certain parts we feel are important to us. Thank you.
Tested it with my Garmin Fenix smartwatch. I do not know how reliable the stress indicatoe is or how it works but this technique drove stress from 49 to 23 in minutes.
Guessing this either reduces resting heart rate and/or increases HRV, thereby reducing the level of stress. Smartwatches that measure stress levels rely on these two indicators mostly.
Andrew,I appreciate all your advice as it is evidence based. The simplicity and clarity of your explanation supported with a demonstration of the breathing techniques, is also crucial. I pass this information to my students/mentees. Thanks.
Dear Professor Huberman,
I may be wrong, but I discovered (during mitigating panic attacks) that when I inhale in several, 4-5 portions, this sighing technique works even faster.
It is very similar to the yawning I do when I'm exhausted.
This short videos are a treasure! Keep them coming, pls!!!!!!