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Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance. 
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Our Breath Collective
https://www.ourbreathcollective.com/huberman 
Timestamps
(00:00:00) Introducing Dr. Jack Feldman
(00:03:20) Sponsors: AG1, LMNT
(00:10:35) Why We Breathe 
(00:14:35) Neural Control of Breathing: “Pre-Botzinger Complex”
(00:16:20) Nose vs Mouth Breathing
(00:18:18) Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles
(00:20:11) Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus
(00:26:20) How We Breathe Is Special (Compared to Non-Mammals)
(00:33:40) Stomach & Chest Movements During Breathing
(00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin
(00:49:39) If We Don’t Sigh, Our Lung (& General) Health Suffers
(01:00:42) Breathing, Brain States & Emotions 
(01:05:34) Meditating Mice, Eliminating Fear 
(01:11:00) Brain States, Amygdala, Locked-In Syndrome, Laughing
(01:16:25) Facial Expressions
(01:19:00) Locus Coeruleus & Alertness
(01:29:40) Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia
(01:35:22) Stroke, Muscle Strength, TBI
(01:38:08) Cyclic Hyperventilation
(01:39:50) Hyperbaric Chambers
(01:40:41) Nasal Breathing, Memory, Right vs. Left Nostril
(01:44:50) Breathing Coordinates Everything: Reaction Time, Fear, etc.
(01:57:13) Dr. Feldman’s Breathwork Protocols, Post-Lunch 
(02:02:05) Deliberately Variable Breathwork: The Feldman Protocol
(02:06:29) Magnesium Threonate & Cognition & Memory 
(02:18:27) Gratitude for Dr. Feldman’s Highly Impactful Work
(02:20:53) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer

This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance. 
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Dr. Jack Feldman
(00:03:20) Sponsors: LMNT & Waking Up
(00:10:35) Why We Breathe 
(00:14:35) Neural Control of Breathing: “Pre-Botzinger Complex”
(00:16:20) Nose vs Mouth Breathing
(00:18:18) Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles
(00:20:11) Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus
(00:26:20) How We Breathe Is Special (Compared to Non-Mammals)
(00:33:40) Stomach & Chest Movements During Breathing
(00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin
(00:49:39) If We Don’t Sigh, Our Lung (& General) Health Suffers
(01:00:42) Breathing, Brain States & Emotions 
(01:05:34) Meditating Mice, Eliminating Fear 
(01:11:00) Brain States, Amygdala, Locked-In Syndrome, Laughing
(01:16:25) Facial Expressions
(01:19:00) Locus Coeruleus & Alertness
(01:29:40) Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia
(01:35:22) Stroke, Muscle Strength, TBI
(01:38:08) Cyclic Hyperventilation
(01:39:50) Hyperbaric Chambers
(01:40:41) Nasal Breathing, Memory, Right vs. Left Nostril
(01:44:50) Breathing Coordinates Everything: Reaction Time, Fear, etc.
(01:57:13) Dr. Feldman’s Breathwork Protocols, Post-Lunch 
(02:02:05) Deliberately Variable Breathwork: The Feldman Protocol
(02:06:29) Magnesium Threonate & Cognition & Memory 
(02:18:27) Gratitude for Dr. Feldman’s Highly Impactful Work
(02:20:53) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
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