From: hubermanlab
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In a recent episode of the Huberman Lab Podcast, Dr. Andrew Huberman discusses the impactful role of breathing in stress reduction and how specific techniques can be employed to manage stress effectively. Breathing not only sustains life but also considerably influences mental and physical health by controlling the excitability of the brain. This article highlights the primary breathing techniques discussed by Dr. Huberman that aid in reducing stress.
The Importance of Breathing
Breathing is a unique bodily function because humans can voluntarily control it, unlike other functions like digestion. This ability forms a bridge between the conscious and subconscious, allowing individuals to regulate their psychological state through deliberate breathing patterns [00:04:50].
Breathing Techniques to Reduce Stress
1. Physiological Sigh
A physiological sigh is the fastest known method to reduce stress and regain calmness. It involves two inhales followed by an extended exhale [01:29:03]. Here’s the step-by-step process:
- Double Inhale: Take a deep inhale through the nose, followed by a short inhale to maximize lung inflation.
- Long Exhale: Release the breath completely through the mouth.
This method can be performed anytime during elevated stress and is one of the fastest ways to calm the autonomic nervous system, balancing the sympathetic and parasympathetic activities [01:29:12].
2. Cyclic Sighing
Cyclic sighing involves repeating the physiological sigh for a continuous duration, typically five minutes a day [01:26:26]. Regular practice of cyclic sighing was shown to result in significant reductions of stress across the 24-hour cycle, improving mood and sleep sleep[01:27:26].
3. Box Breathing
Box breathing, or square breathing, involves:
- Inhale: For a count matching your carbon dioxide discard rate comfort.
- Hold: Maintain it at the peak.
- Exhale: Through the nose.
- Hold: Before the next inhale.
This technique enhances mental clarity and decreases anxiety, serving well for both stress reduction and performance enhancement [01:16:55].
Benefits of Effective Breathing Techniques
- Immediate Calming Effect: Physiological sighs can be employed in real-time stressful situations to quickly bring about calmness.
- Long-term Stress Management: Regular practice of cyclic sighing can lower baseline stress levels over time, offering a buffer against daily stressors.
- Improved Sleep: These techniques can positively influence sleep quality by balancing autonomic nervous system activity [01:32:02].
Key Insight
Physiological sighing, whether as a single technique or as part of cyclic sighing, is not simply a hack but a natural, ingrained mechanism that our bodies use to restore homeostasis and reduce stress [01:33:39].
Conclusion
Understanding and employing the right breathing techniques offer powerful tools for managing stress. By integrating physiological sighs, cyclic sighing, and box breathing into daily routines, individuals can effectively reduce immediate stress and support long-term emotional balance. These practices leverage our body’s inherent mechanisms, providing a zero-cost, accessible strategy for enhancing mental and physical well-being.