This is Your Brain on Sleep, Supplements, Sunlight, and Stimulation — Stanford Neuroscientist Andrew Huberman, PhD

Breathing

Andrew Huberman explains the double inhale exhale technique as a rapid method to calm the autonomic nervous system. This technique involves inhaling through the nose twice and exhaling through the mouth, which quickly reduces stress and anxiety by offloading carbon dioxide from the bloodstream 1. He contrasts this with more intense breathing exercises, like those used in the Wim Hof method, which aim to help individuals become comfortable in stressful states by deploying adrenaline and then calming the mind 2.

This double inhale exhale brings the autonomic nervous system toward a more calmed response very, very fast.

--- Andrew Huberman

Huberman emphasizes the importance of these real-time tools for managing stress, noting that they are effective immediately and can be used anytime someone feels overwhelmed 1.

   

Yoga Nidra

Yoga Nidra, or non-sleep deep rest (NSDR), is highlighted by Andrew Huberman as a powerful practice for stress reduction, memory enhancement, and sleep improvement. This practice involves exhale-emphasized breathing and body scans, and has been shown to reset neurotransmitter levels in the brain, providing a sense of restfulness equivalent to several hours of sleep 3.

The one that has had the greatest effect on everything from ability to buffer stress, learning and memory, et cetera, is a practice that a lot of people will think of as yoga nidra.

--- Andrew Huberman

Huberman recommends doing Yoga Nidra for about 30 minutes, five days a week, and suggests finding scripts on YouTube that suit individual preferences 3.

   

Nasal Breathing

Nasal breathing, as opposed to mouth breathing, offers significant health benefits, according to Andrew Huberman. Breathing through the nose supports the nasal microbiome, which helps protect against bacterial and viral infections, and improves cognitive functions like learning and memory retention 4.

There does seem to be something about oxygenating the brain and body through the nose that's beneficial.

--- Andrew Huberman

Huberman also notes that nasal breathing can enhance overall well-being by reducing the entry and growth of pathogens in the body, making it a crucial practice for maintaining health 5.