“DO THIS For 7 Days To Change Your Behavior & Rewire Your Brain” | Andrew Huberman & Lewis Howes

Calm

Andrew Huberman explains a powerful breathing technique known as physiological sighs, which involves two inhales followed by an extended exhale. This method helps to reinflate the alveoli in the lungs, reducing carbon dioxide levels and promoting relaxation. He emphasizes that this technique is the fastest way to bring the mind and body into a relaxed state 1.

Two inhales through the nose, and then exhale slow through the mouth. One to three of those repeated will bring your level of autonomic arousal down, basically to baseline.

--- Andrew Huberman

Huberman also highlights the role of the autonomic nervous system in controlling our stress levels and how conscious breathing can help manage anxiety 2.

   

Immunity

Breathing exercises can also boost the immune system. Huberman discusses a study where participants practiced a breathing technique before being injected with E. Coli, resulting in reduced fever and inflammation 3. This technique involves 25 deep breaths in through the nose and out through the mouth, which helps release adrenaline and combat infection.

The nose actually is better at scrubbing or filtering out bacteria, viruses. And we'll leave parasites aside for the moment, but then is the mouth. And so being a nasal breather actually is better in terms of combating different types of infections.

--- Andrew Huberman

He also notes that nasal breathing is more effective than mouth breathing in filtering out pathogens, contributing to overall health 4.

   

Focus

For enhancing alertness and focus, Huberman recommends making inhales longer and more vigorous than exhales. This technique speeds up the heart rate and increases alertness 5. He advises against practicing breath-holding techniques near water due to safety concerns but notes that these methods can significantly boost energy levels.

Making your inhales just a little bit longer or more vigorous than your exhales will speed up your heart rate and will make you more alert.

--- Andrew Huberman

Huberman also explains that consistent workout routines can help build anticipatory circuits in the body, making it easier to maintain energy levels throughout the day 6.