Can you remind me of the weekly breathing protocol that Huberman talked about to elevate resistance to stress for a longer period of time?

Sources:

discussed a breathing protocol for stress resistance that consists of two techniques: a calming technique that can be used in real time whenever stress is experienced and a cyclic hyperventilation technique that is more intense and involves elevating autonomic arousal.

The calming technique involves a double inhale through the nose followed by a long exhale through the mouth, repeated cyclically for five minutes, which participants report to be very calming 1. The cyclic hyperventilation technique, similar to Wim Hof breathing, involves intense hyperventilation followed by exhales and breath-holds for a total of five minutes a day, which increases autonomic arousal 2.

He also mentioned a physiological sigh protocol, consisting of a big inhale through the nose, sneaking in another brief inhalation to maximally inflate the lungs, and then a long extended exhale through the mouth 3.

Breathing Techniques

Andrew discusses two breathing techniques that can be used for stress relief. The first technique involves a double inhale through the nose followed by a long exhale, while the second technique involves cyclic hyperventilation. The latter technique can increase autonomic arousal and is not recommended for those with a predisposition to panic or anxiety attacks.
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Erasing Fears & Traumas Based on the Modern Neuroscience of Fear | Huberman Lab Podcast #49
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Lastly, Dr. Huberman's lab has been exploring five-minute-a-day respiration protocols that show significant effects on stress reduction, both from protocols that calm and protocols that bring about heightened autonomic arousal 4.

It's important to consult with a healthcare provider before starting any new breathing practice, especially those that are intense or could impact existing health conditions.

RELATED QUESTIONS

I thought that he had suggested one protocol for more long lasting results. I think that it was called Box Breathing?

Sources:

does discuss a type of breathing known as Box Breathing, which can be beneficial for long-lasting stress resistance. Box Breathing involves four equal parts: inhaling, holding the breath, exhaling, and holding again, each for the same duration, creating the sides of a "box." The duration of each part should be based on your carbon dioxide tolerance, which can be determined through a test Dr. Huberman describes. The protocol suggests that you perform this breathing exercise for a few minutes a day or even just once or twice a week to improve your breathing efficiency and shift toward a calmer state when at rest 1.

For practice, if your carbon dioxide tolerance is low, you would use a shorter duration for each side of the box (around 3 seconds), if it's moderate, you might use 5-6 seconds, and if it's high, you might use 8-10 seconds for each "side" of the box 1. Dr. Huberman notes the many benefits of Box Breathing, including improved calmness, reduced stress, and better sleep 2.

Always remember that breathing practices should be approached with the guidance of a healthcare professional, especially if you have a health condition that might be affected by such exercises.

Breathing Exercise

Andrew explains how to measure your carbon dioxide tolerance and shares a simple breathing exercise called box breathing that can improve your efficiency of breathing and shift you away from box breathing when at rest. The exercise involves inhaling, holding, exhaling, and holding for equal durations based on your carbon dioxide discard rate.
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How to Breathe Correctly for Optimal Health, Mood, Learning & Performance | Huberman Lab Podcast
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RELATED QUESTIONS

Explain the benefits of Box Breathing.

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Box Breathing, as discussed on the , offers several benefits, including:

  • Stress Reduction: Regular practice can reduce stress and improve your pattern of breathing, encouraging calmness and preventing brain hyperexcitability 1.
  • Improved Sleep: It has been shown to improve sleep by fostering a more relaxed state before bedtime 1.
  • Enhanced Neuroplasticity: Deliberate breathwork practices post-exercise could enhance neuroplasticity, leading to better fitness gains 2.
  • Recovery Post-Exercise: A down-regulation strategy involving controlled breathing aids in faster recovery after workouts and maintains sustained energy levels 2.

Furthermore, mentioned the benefits of variability within breathwork practices, hinting that experiencing transitions between different patterns of breathing could be beneficial for sensing relationships between speeds and depths of inhales, exhales, and holds 3.

Box Breathing Benefits

Andrew explains the benefits of box breathing and the importance of carbon dioxide tolerance. By doing this exercise, we can improve our calmness, reduce stress, and improve our nighttime sleep. The carbon dioxide tolerance test helps us determine our capability to do box breathing, and over time, we can extend the duration of the inhale hold exhale holds.
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How to Breathe Correctly for Optimal Health, Mood, Learning & Performance | Huberman Lab Podcast
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These benefits make Box Breathing not only a stress management tool but also a general wellness practice that potentially enhances physical and cognitive health.

RELATED QUESTIONS