From: hubermanlab
Breathing is a fundamental physiological process that plays a critical role in the regulation and modulation of the heart rate. Regulating heart rate through specific breathing techniques can result in various benefits, including enhanced focus, improved mood, and better stress management. Andrew Huberman, a distinguished Professor of Neurobiology at Stanford, delves into the correlation between breathing patterns and heart rate fluctuations in his podcast episode on interoception or sense of self.
The Mechanism of Breathing and Heart Rate
When discussing the impact of breathing on heart rate, Huberman highlights the relationship between the diaphragm, lungs, heart, and brain. Essentially, the mechanics of breathing can lead to significant changes in heart rate:
-
Inhalation - During inhalation, the diaphragm moves downward, expanding the thoracic cavity and increasing lung volume. This expansion causes the heart to enlarge slightly, slowing the blood flow due to the increased volume. As a response, the brain sends signals to speed up the heart rate to compensate for this slowed flow ([00:21:00]).
-
Exhalation - On the other hand, exhalation causes the diaphragm to move upwards, reducing the chest cavity size and decreasing lung volume. Consequently, the heart gets compressed, quickening the blood flow. This triggers the brain to send a slowing signal to the heart, reducing the heart rate ([00:24:12]).
Breathing Techniques for Heart Rate Regulation
Huberman introduces multiple breathing exercises that can be used to modulate the heart rate and achieve particular mental and physical states:
1. Emphasis on Exhalation for Calmness
To promote relaxation and reduce stress, extending the exhalation phase is beneficial. The simplest technique to achieve this is the “physiological sigh,” which involves taking two short inhales followed by a long exhale. This pattern helps in expelling a maximal amount of carbon dioxide from the system thus calming the system ([00:26:02]).
2. Deep Inhalation for Alertness
If an increase in alertness is desired, intensifying inhalation can speed up the heart rate. Techniques involve taking a deep inhale followed by a shorter exhale. This method elevates energy levels and can provoke an adrenaline release, mimicking the effects of stimulants like caffeine Caffeine effects on hormones and neurotransmitters ([00:27:32]).
3. Box Breathing for Balance
Box breathing, or balanced breathing, involves maintaining equal duration for inhalation, hold, exhalation, and another hold. This steady pattern helps maintain a balanced state of alertness and calmness, making it versatile for various situations ([00:28:54]).
The Biological Underpinning
The mechanism responsible for sensing pressure during breath cycles involves receptors known as piezo receptors. These receptors line tissues, including the lungs, and send signals to the brain based on pressure changes as the lungs inflate and deflate ([00:29:04]).
Huberman’s exploration of breathing techniques underscores the profound impact that targeted respiratory practices can exert on physiological and psychological states by modulating heart rate. These techniques provide immediate and practical applications for achieving desired states of calmness or alertness, illustrating the intrinsic power of breathing as a tool for self-regulation.