yo, i got sent a protocol summary newsletter thing from huberman, he summarized everything abotu breathing what's again the quick protocole to slow your heart rate and slow down? and what's the one on how to get a rush of adrenaline or something to focus?

To slow down your heart rate and achieve calm, and to get a rush of adrenaline or focus, Andrew Huberman suggests the following breathing protocols:

To Slow Down Your Heart Rate:

1. Extended Exhales: Emphasize longer and more vigorous exhales than inhales.
2. Physiological Sigh: Perform two inhales through the nose followed by a long exhale through the mouth. This technique is very effective for quickly calming down and reducing heart rate 1 2.
3. Box Breathing: Inhale for a certain duration (e.g., 3 seconds), hold your breath for the same duration, then exhale for the same duration, and hold again for the same duration. This method balances your heart rate if maintained equally 3.
   
   1
   Breathing and Heart Rate
   01:41:10
   
   2
   Breath Control Techniques
   00:25:44
   
   3
   Breathwork Mechanics
   00:38:19

To Get a Rush of Adrenaline or Focus:

1. Deep, Vigorous Inhales: Perform deep and vigorous inhales with shorter exhales. By doing this for 25-30 breaths, you will start to secrete adrenaline, making you feel more alert, similar to the effect of having a cup of espresso 2.

These simple and quick breathing exercises leverage the body's natural mechanics to either calm or energize you.