double inhale

Double Inhale (Physiological Sigh): This technique combines two deep inhales followed by a long exhale. It effectively calms the body and helps in stress reduction. Here’s a breakdown based on insights from Andrew Huberman:

1. Mechanics:

   • The first inhale is deep, filling the lungs.
   • The second inhale, although shorter, adds extra air to reinflate the small air sacs in your lungs.
   • The long exhale effectively expels carbon dioxide from the bloodstream and promotes relaxation.

2. Benefits:

   • Quickly reduces stress and anxiety by balancing oxygen and carbon dioxide levels.
   • Aids in calming the nervous system and helps regulate emotions effectively when feeling overwhelmed or anxious (1).

3. Applications:

   • Use it during stressful situations, like waiting in line or before a presentation.
   • Recommended to repeat this pattern one to three times for maximum effect (1).

4. Scientific Basis:

   • This breathing pattern is recognized as a hardwired mechanism to control stress responses and emotional states.
   • Research noted from Huberman's lab indicates its effectiveness in modulating stress and emotionality (1).

For further details and practical insights on this technique, you can refer to the episode Tools for Managing Stress & Anxiety on the Huberman Lab.