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Essentials: 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.

In this Huberman Lab Essentials episode, my guest is Dr. Jack Feldman, PhD, a Distinguished Professor of Neurobiology at the University of California, Los Angeles, and a leading expert in the science of breathing.

We explain the mechanics of breathing and the neural circuits that generate and regulate our breathing rhythm. We also discuss how breathing patterns profoundly influence mental states, including their role in reducing anxiety and enhancing emotional resilience. Dr. Feldman also shares practical tools, such as box breathing for daily performance and magnesium L-threonate supplementation to support cognitive health and longevity.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

Mateina: https://drinkmateina.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

00:00:00 Jack Feldman

00:00:23 Breathing Mechanics, Diaphragm; Pre-Bötzinger Complex & Breath Initiation

00:03:25 Nose vs Mouth Breathing

00:04:23 Sponsor: Mateina

00:05:24 Active Expiration & Brain; Retrotrapezoid Nucleus

00:08:32 Diaphragm & Evolution; Lung Surface Area & Alveoli, Oxygen Exchange

00:12:56 Diaphragmatic vs Non-Diaphragmatic Breathing

00:14:23 Physiological Sighs: Frequency & Function; Polio & Ventilators 

00:18:21 Sponsor: AGZ by AG1

00:19:52 Drug Overdose, Death & Gasps 

00:21:38 Meditation, Slow Breathing & Fear Conditioning Study

00:25:28 Mechanistic Science in Breathwork Validation; Breath Practice & Reduced Fear

00:27:21 Breathing & Emotional/Cognitive State, Olfaction, Vagus Nerve

00:29:44 Carbon Dioxide, Hyperventilation & Anxiety

00:31:21 Sponsor: Eight Sleep

00:32:47 Breathing, Emotion & Autonomic Processes Coordination; Depression & Breath Practices

00:36:43 Tool: Breathwork Practices, Box Breathing, Tummo, Wim Hof

00:38:46 Magnesium L-Threonate & Cognitive Enhancement; Compound Refinement

00:44:28 Clinical Trial, Magnesium L-Threonate & Cognitive Improvements; Dose, Sleep

00:48:28 Acknowledgements

Disclaimer & Disclosures
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