From: hubermanlab
Breathing is a fundamental life process, supplying oxygen to the body and removing carbon dioxide. However, recent research highlights its significant role beyond mere survival, impacting cognitive function and emotional regulation. This article delves into the insights shared by Dr. Jack Feldman, an expert in the neuroscience of breathing, as discussed in a conversation with Dr. Andrew Huberman.
Breathing and its Broader Impacts
Dr. Feldman’s work underscores that breathing affects many aspects of life beyond basic physiological needs. Different patterns of breathing, like the rate and depth, can influence how focused we are, how we regulate emotions, and how we manage stress and anxiety. These patterns can even predict how easily we transition between sleep states and awake states, emphasizing the brain-breath connection.
Brain Centers Involved
Two primary brain centers control different breathing patterns. The pre-Bötzinger complex in the brainstem is crucial for generating rhythmic breathing. Meanwhile, another oscillatory system becomes active during high-demand situations such as exercise, which is critical for active expiration processes like forceful exhalation [[00:00:55]].
Cognitive and Emotional Regulation
Influence on Cognitive States
Breathing has a bidirectional relationship with cognitive and emotional states. Changes in breathing can directly influence brain activity and even the processing of emotions. Research by Noam Sobel’s group suggests that inhalation enhances cognitive functions, which explains why taking deep breaths before performing a task can improve focus and performance breathing and cognitive function [[01:22:01]].
Emotional Control through Breathing
Understanding the emotive control of breathing can also offer avenues for emotional regulation. For example, individuals experiencing stress can benefit from deep breathing techniques, which may help lower anxiety levels. Dr. Feldman points out that employing conscious breath control can disrupt negative emotional circuits, offering a non-invasive approach to mood regulation breathing techniques for stress reduction [[01:55:00]].
Physiological Sighs
A particularly fascinating aspect of breathing involves the physiological sigh, a natural double inhale followed by an extended exhale. This process is unconsciously initiated by the brain every few minutes and plays a critical role in resetting physiological states. It helps reopen collapsed alveoli in the lungs, thus maintaining efficient gas exchange and mitigating stress physiological sighs and lung health [[00:38:22]].
Breathing Practices
Dr. Feldman suggests that even simple breathwork practices can have profound impacts on both cognitive function and emotional regulation. Practices like box breathing (a cyclical breathing pattern involving equal phases of inhalation, holding, exhalation, and holding again) can help individuals manage stress responses effectively breathwork practices and health benefits [[02:00:01]].
The Practical Application
By integrating controlled breathing into daily routines, people can enhance cognitive functions and manage emotional responses more effectively. Whether looking to improve focus or reduce anxiety, understanding and utilizing the relationship between breathing and brain function provides powerful tools for personal and professional development.
Dr. Jack Feldman
Dr. Jack Feldman is a pioneer in the field of breathing and neurobiology. His lab’s discovery of the brain centers critical for breathing rhythms has been foundational in understanding how breathing influences broader physiological and cognitive processes.
In summary, breathing is a robust and versatile tool for regulating mental and physical states. By leveraging controlled breathing techniques, individuals can gain better control over their cognitive functions and emotional well-being, highlighting the immense potential of breathing beyond its traditional perceptions.