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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,” Prānāyāma 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. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman HVMN: https://hvmn.com/huberman Thesis: https://takethesis.com/pages/huberman WHOOP: https://www.join.whoop.com/en-EU/huberman/ InsideTracker: https://info.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Social & Website Instagram: https://www.facebook.com/unsupportedbrowser Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/unsupportedbrowser TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com/ Newsletter: https://www.hubermanlab.com/newsletter Articles Concentration of carbon dioxide, interstitial pH and synaptic transmission in hippocampal formation of the rat: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1192044/pdf/jphysiol00515-0258.pdf Effects of voluntary hyperventilation on cortical sensory responses Electroencephalographic and magnetoencephalographic studies: https://link.springer.com/article/10.1007/s002210050680?error=cookies_not_supported&code=6cb3c799-3307-4a78-87b3-b0215459f210 Brief structured respiration practices enhance mood and reduce physiological arousal: https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8?_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue Breathing Rhythm and Pattern and Their Influence on Emotion: https://www.annualreviews.org/doi/10.1146/annurev-neuro-090121-014424?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub++0pubmed Nasal Respiration Entrains Human Limbic Oscillations and Modulates Cognitive Function: https://www.jneurosci.org/content/36/49/12448 Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials: https://www.nature.com/articles/s41598-022-27247-y?error=cookies_not_supported&code=a0eead10-89f3-4252-bb21-be4316971146 Books Jaws: The Story of a Hidden Epidemic: https://www.amazon.com/Jaws-Hidden-Epidemic-Sandra-Kahn/dp/1503604136 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 - https://www.blabacphoto.com/ 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.