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

In this episode I explain the biology of breathing respiration how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathe nose versus mouth fast versus slow deliberately versus reflexively etc depending on your health and performance needs I discuss the positive benefits of breathing properly for mood to reduce psychological and physiological stress to halt sleep apnea and improve facial aesthetics and immune system function I also compare what is known about the effects and effectiveness of different breathing techniques including physiological sighs box breathing and cyclic hyperventilation Wim Hof Method Pr n y ma yogic breathing and more I also describe how to breath to optimize learning memory and reaction time and I explain breathing at high altitudes why overbreathing is bad and how to breathe specifically to relieve cramps and hiccups Breathwork practices are zero-cost and require minimal time yet provide a unique and powerful avenue to improve overall quality of life that is grounded in clear physiology Anyone interesting in improving their mental and physical health or performance in any endeavor ought to benefit from the information and tools in this episode HubermanLab Breathing Science Thank you to our sponsors AG1 Athletic Greens a https 3A 2F 2Fathleticgreens com 2Fhuberman a HVMN a https 3A 2F 2Fhvmn com 2Fhuberman a Thesis a https 3A 2F 2Ftakethesis com 2Fpages 2Fhuberman a WHOOP a https 3A 2F 2Fjoin whoop com 2Fhuberman a InsideTracker a https 3A 2F 2Fwww insidetracker com 2Fhuberman a Supplements from Momentous a https 3A 2F 2Fwww livemomentous com 2Fhuberman a Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-huberman a Website a https 3A 2F 2Fhubermanlab com a Newsletter a https 3A 2F 2Fhubermanlab com a neural-network Articles Concentration of carbon dioxide interstitial pH and synaptic transmission in hippocampal formation of the rat a https 3A 2F 2Fbit ly 2F3k3BG3y a Effects of voluntary hyperventilation on cortical sensory responses Electroencephalographic and magnetoencephalographic studies a https 3A 2F 2Fbit ly 2F3k9rkyS a Brief structured respiration practices enhance mood and reduce physiological arousal a https 3A 2F 2Fbit ly 2F3KgN5rj a Breathing Rhythm and Pattern and Their Influence on Emotion a https 3A 2F 2Fbit ly 2F3XRxsda a Nasal Respiration Entrains Human Limbic Oscillations and Modulates Cognitive Function a https 3A 2F 2Fbit ly 2F3EgX1gr a Effect of breathwork on stress and mental health A meta-analysis of randomised-controlled trials a https 3A 2F 2Fgo nature com 2F3XMKYi7 a Books Jaws The Story of a Hidden Epidemic a https 3A 2F 2Famzn to 2F2UZoudJ a Timestamps 00 00 00 Breathing 00 05 41 Sponsors HVMN Thesis WHOOP 00 09 36 Respiration Oxygen Carbon Dioxide 00 18 18 Breathing Mechanics 00 30 08 AG1 Athletic Greens 00 31 23 Chemistry of Breathing Hyperventilation 00 40 35 High Altitudes Oxygen Breathing 00 47 16 Tool Sleep Apnea Nasal Breathing 00 51 50 Brain Centers Breathing Rhythm 00 57 23 Brain Hyperventilation Over-breathing 01 03 53 What is Healthy Breathing 01 08 26 InsideTracker 01 09 44 Tool Train Healthy Breathing Carbon Dioxide Tolerance Test Box Breathing 01 22 39 Tool Breathwork Stress Reduction Cyclic Sighing 01 33 56 Tool Physiological Sighing Exercise Side Cramp 01 39 16 Breathing Heart Rate Variability 01 46 21 Tool How to Stop Hiccups 01 51 17 Tool Stress Management Cyclic Hyperventilation Wim Hof Method 01 57 11 Deliberate Cold Exposure Breathing 01 59 54 Tool Inhales Learning Exhales Movement 02 09 15 Mouth vs Nasal Breathing Aesthetics 02 16 19 Zero-Cost Support Spotify Apple Reviews YouTube Feedback Sponsors Momentous Social Media Neural Network Newsletter Title Card Photo Credit Mike Blabac - a https 3A 2F 2Fwww blabacphoto com a The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine nursing or other professional health care services including the giving of medical advice and no doctor patient relationship is formed The use of information on this podcast or materials linked from this podcast is at the user s own risk The content of this podcast is not intended to be a substitute for professional medical advice diagnosis or treatment Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions

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