Breathing Techniques to Reduce Stress and Anxiety | Dr. Andrew Huberman on the Physiological Sigh
ฝัง
- เผยแพร่เมื่อ 18 ต.ค. 2024
- Brought to you by AG1 all-in-one nutritional supplement drinkag1.com/tim and Helix Sleep premium mattresses helixsleep.com/tim
Watch my full interview with Dr. Andrew Huberman here: • Optimize Sleep, Enhanc...
Show notes: tim.blog/2021/...
Andrew's TH-cam channel: / andrewhubermanlab
“Use the body to control the mind.”
- Dr. Andrew Huberman
Andrew Huberman, PhD is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Andrew is a McKnight Foundation and Pew Foundation fellow and recipient of the 2017 Cogan Award for his discoveries in the study of vision. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.
Andrew is host of the Huberman Lab podcast, which he launched in January of this year. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on TH-cam and all podcast platforms.
SUBSCRIBE: bit.ly/1dSzTkW
LINK TO ALL SHOW TRANSCRIPTS: tim.blog/2018/...
About Tim Ferriss:
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 500 million downloads and been selected for “Best of Apple Podcasts” three years running.
Connect with Tim Ferriss:
Sign up for "5-Bullet Friday" (Tim's free weekly email newsletter): go.tim.blog/5-...
Visit the Tim Ferriss PODCAST: tim.blog/podcast/
Visit the Tim Ferriss BLOG: tim.blog/
Follow Tim Ferriss on TWITTER: / tferriss
Follow Tim Ferriss on INSTAGRAM: / timferriss
Like Tim Ferriss on FACEBOOK: / timferriss
Long inhale = speed up the heart.
Long exhale = slow down the heart.
Double inhale + long exhale = reduce stress & anxiety
Legend
Double inhale adds more oxygen to lungs and to cells so more energy burns...
Pound for pound, this might be some of the most valuable 4 minutes of content on TH-cam. It will take a few months but these tools are going to be staples in Health and Wellness. Thanks guys.
Second for second might be more apropos, but yes I agree. This technique is amazing and I use it whenever I'm in a tense situation.
Facts.
Yes!
This along with massage my suboccipital muscles 3-6 mins, 4 to 6 times a day has been big breakthroughs in mental clarity. Godspeed to any and everyone on their journey.
Facts!
This is literally a magic pill for me. No joke. I have generalized anxiety and have tried different breathing techniques but this one instantly decreases the tension. After a few cycles, my body is at ease again.
Yes same very powerful
Do you exhale out of your nose or mouth?
@@mobileandroid5299 mouth is better imo for out but always keep the in threw the nose
Perfect! It summons your parasympathetic nervous system, also known as your rest-and-digest system, and helps stimulate relaxation to return everything to equilibrium. You take in more oxygen, your heart rate slows, and your mind starts to slow down.💯
Personal experience on how I successfully overcame my anxiety:
It's a cycle of thought --> emotion (what you feel) --> thought --> emotion (what you feel) ....
First you need to differentiate between these two. Because dealing with one is different from dealing with the other.
Since it's a circle, you must break one of these, but you can deal with both. Dealing with the thought(s) is more important.
The circle (your anxiety) does not disappear instantly. But it becomes weaker every time you manage to break one element of it.
1. Regarding the emotions you might search for breathing techniques or methods to cause physical pain to lessen the feeling. And remember the emotion (= physical, what you actually feel when anxiety manifests itself) is not the same as the thought which triggered the emotion. You cannot fight the emotion itself or run away mentally without making things worse. But what you can do is to face the emotions which means to become aware of your bodily symptoms and accept them voluntarily. Your emotions cannot (!) force you to fight them mentally (= with your thoughts). That’s how the chain between emotion and thought can be cut by refusing to fight the emotion after having had the thought.
2. Regarding the thoughts themselves:
Your thoughts can become an inner circle if you start catastrophising. Catastrophising should be interrupted right at the start and must not be thought through till some presumed result is found which falsely promises inner peace if you act according to it. How do you do it? Do not try to not think about it because that does not work. Instead, think about something else something that distracts you very easily (for instance, in my case that’s the latest football news).
And now back to 1..
And remember, the anxiety circle doesn’t disappear instantly, but it becomes weaker every time focus on 1. or 2..
Your anxiety will steadily decrease by time, might take you days, weeks or months. But it works if you stick to it.
You are in control: Your fear cannot force you to fight it.
“There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.” (1. John 4:18, highly recommend the entire 4th chapter)
“God is love.” 1. John 4:16
The technique: 2:06
THANK YOU!!!!
If I may comment; I am an MD in Internal Medicine. The way I do the 2 part breath is this way: First I relax back in either a sofa or lie supine. Loosen up tension in my muscles. Then, without forcing at any time, I breathe into my belly, then without stopping, expand the breath into my chest. After reaching a good inhale, I let go my chest muscle and allow the breath to flow out without forcing. Lastly, I let my belly muscles sink down again without forcing the breath out. And that is it, works great. One other comment, and that is about Heart Rate Variability. About 10-15 years ago I purchased a device to place around a fingertip and connected it via USB I think it was, to my computer. I could see the heart rate display and also the variability showed as a score. I didn't do too well, until one day I learned that if I really relaxed, and use gentle belly breathing, my score shot up beautifully! If I didn't maintain my focus on the gentle belly breathing, my score went down again! Ever since then, I note that if my mind is tense, my belly breath is shallow and fast. So I just gently allow it to slow down and gently allow the depth of the breath to be deeper, without any undue effort or forcing. It works in just about 2-3 minutes. Namasthe! :)
Thank you so much!🙏
Namaste 🙏🏾🙏🏾🙏🏾🙏🏾
This just relaxed me.. instantly!!
I was struggling with high blood pressure and since incorporating this breath work into my day, has come down to perfectly normal levels. My mom recently started and she has seen the same results.
Give this man a raise!
This technique just got me through the most stressful situation I've had to face in years. #TimFerriss
#HubermanLab #AndrewHuberman --- Thank you!
I picked this technique from Andrew's guidance a year or so ago and it works everytime ❤ This man articulates science into that which assists and accelerates your induction into higher quantum states of consciousness 💥✨️
This double inhale and exhale saved mi flight experience. It's incredible, it totally works, as I have plane phobia and managed to calm myself only doing this.
I now use this regularly & it has helped me gain control over my anxiety 🙏💝👏
Echoing that this is one of the best tools for reducing anxiety in the moment I've ever come across. Immediately practical and always helpful. I've passed it on to many parents who are struggling with how to stay calm in stressful interactions with their kids. Thank you so much.
I have found that practicing this breathing technique leads to the double inhale more spontaneously and without any conscious effort. When I was younger (now 70), and did a lot of running for exercise, I remember this happening sometimes, during my runs, and it was extremely satisfying. I never thought of making it happen, it just did, and I loved it. I knew it was a sign of incredible fitness.
I also noticed myself doing this rhythm spontaneously during running! Particularly medium-intensity, not jogging or sprints. Feels much better than the other breathing techniques I've seen runners use.
I tried this pattern for the first time today at work, most stressful day of the week. Maybe too early to say but so far it was a game changer. Thank you Dr Huberman and Tim this was a very helpful episode. Greetings from Tijuana Mexico.
so, how are you now?
I tried this now, maybe its too early to say now, but I was feeling light headed and out of breath, I did this exercise and I feel much better, I did maybe 5 sessions and felt immediately how I calmed myself...
0:00 Intro, Leisures Vs Pressures
0:30 Recreational activities may good but...
0:41 physiological sigh, rediscovered again...
1:30 reason why it works
2:07 how it works
3:00 hrv, why exhale is important
spot the gen Z
@@clxse1😅 spot the millenial
On a sub min video is wild
rn im sitting on my toilett, scared for a phonecall im gona make and this stuff legit relaxed me instantly. thanks for this information
I was so stressed today since the moment i did for 10 minutes i felt much more better thanks DR. May GOD bless you.
For how long can we do physiological sighs?
👏
@@gigachad65213 are recommended in this video to reduce stress. U can do more if u want.
Psilocybin containing mushrooms saved my life. The drastically reduced my benzodiazepine withdrawal allowing me to quite illicit pill addiction after three years of heavy daily use before it would had became medically dangerous to quit. It has also helped me survive depression.
The Trips I've been having really helped me a lot,I finally feel in control of my emotions and my future and things that used to be mundane to me now seem incredible and full of nuance on top of that I'm way less driven by my ego and I have alot more empathy as well
@Lillian Victoria I was having this constant, unbearable anxiety due to work stress. Not until I came across *dr.jeromespore* a very intelligent mycologist. He saved my life honestly
@Lillian Victoria You can check him out on. 👇🏻
*l* *G*
@@ryancihet555 I feel the same way too. I put too much on my plate and it definitely affects my stress and anxiety levels. I am also glad to be a part of this community.
1) 30 deep breaths in through nose then 30 passive quick exhales through mouth
- you will feel agitated, blood flow increases, adrenaline increases
- your body will want to reduce inhale amounts, keep breathing deeply as possible
2) THEN exhale only through the mouth and hold the exhale breath & stay calm for 30-60 seconds
3) REPEAT steps 1 to 2 (TWICE), exhale & hold breath for 30-60 seconds
4) THEN inhale deeply and hold breath with lungs full for 30-60 seconds
- dopamine releases, feeling of calmness/alertness, increases stress threshold/grit/mental toughness
- ability to think clearly/calmly during times of stress/adrenaline spikes
Thanks Wim Hof.
Wim Hof to the rescue
Thanks
Thank you!
So you patented Wim Hof. Reported
I've been asked as far back as I can remember "why do you sigh?" and or "huff?" ... anxiety and overall thinking patern become easier to deal with! Thank you for making a point that it's helpful and not a sign of outward frustration!!!!!
I’ve had the same thing happen! One roommate I had thought it was because I was often in a bad mood and depressed. He was right, so it can be a bad sign. But it’s usually a sign of internal frustration, not outward. It sucks that sometimes people can’t tell the difference though.
Thank you Dr Huberman , this technique help me a lot. The best on You Tube
I've been doing this the past few days when feeling stressed and used on my son and incredibly effective
I watch this video when I get panic attacks sometimes as a reminder. A doctor bumped into me after my visit and that shit freaked me out. I wasnt ready for that. I've been having panic attacks for a week. Thank you so much Andrew Huberman. Youre the real G
Most Valuable 4 min.'s of a very informative video... Technique is the Same 1 my Counselor taught me 1 yr. & 1/2 ago..Amazin'! Very good session!
I just had a lot of anxiety build up after a confrontation i had with someone, did this breathing technique afterwards and it did work, i still feel the tingling of the anxiety a bit but i feel way better now, so it works
What does this anxiety look and feel like? Because my social anxiety kicks in hard whenever I have a confrontational situation with someone and I hate it so much.
@@codinginflow my heart starts to pump faster, my head repeats the same thoughts over and over that caused the anxiety and i feel a rush all over my body so to speak, mostly i feel the anxiety build up in my chest
@@bastianrivero For me it becomes so bad that I'm unable to speak because I know my voice is shaking like crazy, my face gets red and even my eyes start tearing up. And that happens even if I'm not even physically scared of the other person. So annoying.
@@codinginflow i had a difficult childhood so i guess thats where it comes from.. but ive been able to calm my anxiety more and more.. you can do breathing exercises , search for andrew huberman.. he has great info on it
@@bastianrivero I listen to Adrew Huberman a lot but to be honest, this particular breathing exercise doesn't work for me when I'm really anxious. It feels more like getting waterboarded, making me even more anxious 😃
Short and sweet. Thanks a lot!!!!
im from argentina . its amazing how dr huberman continues his improving at "learning" how to teach!i ve heard this concept so many times but this time ( in particular) the message was so clear! amazing. thank you tim and andrew
Superb! What a fantastic video - simple, easy to use advice to help relax the body 🧘🏼♀
Brought to you by Athletic Greens all-in-one nutritional supplement athleticgreens.com/tim and Helix Sleep premium mattresses helixsleep.com/tim
Works very well for me and I use this technique daily now. Thank you very much.
This is great information, Tim! Love this video
This makes so much sense!
No words for your work Sir!!
Awesome. Thank you.
With ADHD and Asthma I'm often anxious for no good reason and it's difficult for me to breath properly
You likely don’t have asthma. You have vocal cord dysfunction and you need to see a qualified speech therapist
Thank you so much for this vital knowledge in a bite sized piece, I share this to all my clients and it's super effective for them to release stress and reduce their Parkinson's symptoms. Dr. Huberman is amazing and his knowledge and passion for helping people is admirable. Thanks for this and all your videos, Irene x
Hello @ Helping people with Parkinson :)
Dr. Huberman is my hero. You can tell his passion to just help everyday people like us live better lives, is genuine.
Excellent explanation 👌
So I am at my job right now, took a break and just did this. I did it 4 times in a row. It just made me almost feel high🤣! Slightly light headed lol, it got me ready for work RIGHT after. It made me almost happier and giggly, completley clear headed and lifted off my feet so to speak. I have never ever experienced anything like this in my entire life from a breathing technique wow.
It is truly the greatest breathing method I have done . Box breathing is 2nd one. I do both everyday combined . Wim hof isn’t as effective to me but is good as well
This truly does work but dont over do it becaue you'll feel more anxious. I was just practicing it an hour or two ago and I felt brain zaps. Brain zaps are what most of us anxiety say whenever we feel more anxious. I get the same thing whenever I work out too and its weird because excercising helps you to relax too but too much of it if you are suffering from anxiety is not good.
💡 I was suspecting this!
4:13 this is the best thing i ve learnt lately
Great points Dr. Huberman, I appreciate your ability to deliver key points, in a direct and concise manner. You are one of few that I find, knowledge, personal journey and determination very inspiring. Thst being said, I believe, Stress will always be part of modern life, I don't believe it to be entirely bad, as long as one learns how to dominate it at its peak, and learns its timing-variables management. sort of a conscious state of harmonious tolerance ... Perhaps, sometiens instead, we often tend to dismiss it all together.
I've leant so much watching his videos. 478 breathing technique helps . love his videos
How wonderful. Thank you for this beautiful session Tim. I found your knowledge and explanations so sensitive and soft and warm. When there is a willingness to connect with others, anxiety can be explored, with awareness in order to reduce it's impact. Patience, showing up and being kind to ourselves when we fall is like retraining the amygdala in the present moment. With awareness, this becomes our super power to being with the anxiety that comes and managing it better. Waving to you with love, Marie-Louise from Cornwall, UK ❤
Beautiful said.
It really workes , thank you so much 🥺
I've found these tools and used them for long time in physiotherapy clinic practice as i see alot of people with pain or other forms of stress where it has gone so bad that their motorfunction is colalpsin and thus engaging in other locomotor dysfunction related pain... stress is a beast with many forms.
My Notes:
- Physiological sigh is a breathing technique for stress reduction.
- Involves double inhale followed by extended exhale.
- Re-inflates lung sacs and offloads carbon dioxide.
- Can be consciously driven and used anytime.
- Breathing affects heart rate variability.
- Inhales speed up heart rate, exhales slow it down.
- HRV is based on the respiratory sinus arrhythmia, which involves the brain signaling the heart to slow down during exhales.
- Longer exhales compared to inhales can lead to a decrease in heart rate and a calming effect.
- Conversely, longer inhales compared to exhales can increase the heart rate and activate the system.
Concepts to keep in mind
• [[Physiological Sigh]]: A breathing technique involving a double inhale followed by an extended exhale, aimed at reducing stress and anxiety.
• [[Breathing Techniques]]: Various practices and exercises that focus on conscious control of breathing patterns.
• [[Stress Reduction]]: Strategies and techniques aimed at managing and reducing stress levels.
• [[Mind-Body Connection]]: The relationship between physical and mental well-being, emphasizing the influence of psychological factors on physiological processes.
• [[Heart Rate Variability (HRV)]]: The variation in time intervals between consecutive heartbeats, reflecting the autonomic nervous system's regulation and response to stress.
• [[Respiratory Sinus Arrhythmia]]: The natural variability in heart rate that occurs with respiration, where the heart rate slows down during exhales and speeds up during inhales.
• [[Holistic Approach]]: An integrated and comprehensive approach that considers the interconnectedness of different aspects of health and well-being.
• [[Mindfulness Practices]]: Techniques and exercises that cultivate present-moment awareness and promote mental and emotional well-being.
• [[Yoga]]: A physical, mental, and spiritual practice originating in ancient India, combining postures, breathing exercises, and meditation.
• [[Workplace Wellness Programs]]: Initiatives and activities implemented in the workplace to support and improve employees' physical and mental well-being.
The physiological sigh offers a practical and accessible method for managing stress and anxiety. By incorporating this breathing technique into daily life, individuals can quickly reduce their stress levels. Moreover, understanding the relationship between breathing and heart rate variability provides further insight into the mind-body connection. Practicing conscious breathing not only calms the mind but also influences the physiological response of the body, offering a holistic approach to stress management. Exploring the broader implications of these findings, one might consider integrating breathing exercises into mindfulness practices, yoga, or even workplace wellness programs. The simplicity and effectiveness of the physiological sigh warrant further exploration and experimentation.
Understanding the relationship between breathing patterns, heart rate, and HRV can have practical applications in managing stress and promoting relaxation. By consciously focusing on exhaling and making exhales longer than inhales, individuals can engage in a simple breathing technique to calm their system and reduce stress. This technique can be particularly useful in situations where relaxation is desired, such as before important presentations or when experiencing anxiety. Additionally, further research on the topic may shed light on how HRV can be utilized in various therapeutic interventions and stress management programs.
Thank u so much
Thoroughly useful - thank u
this is incredibly true and so powerful.. i have always had bad anxiety and everything. so learning how to reduce stress and control my nerves really was a head on solution to the bulk of my anxiety disorder. controlled breathing and double breathing work miracles. i also recommend looking up wim hof if you dont know this guy.. he inspired me to really pursue self educed stress and learning to overcome it.. its helped me very much
All known to yoga/pranayama for thousands of years
Two of my favorite people. They have save me one more than one occasion. ♥️
Why these types of videos gets low views?this is amazing knowledge from top peoples...
Here's the issue, when I having an anxiety attack, this is the last thing Im thnking about. I have tried this.
I've been doing the 4,7,8 breathing technique for a while now and have adapted it by using this double breath to start, in place of the normal inhale for 4 to start. A very notable improvement!
Same. This technique gives me the same results but much faster!
Oh that's v interesting! Smart!
Yes it works. I am 192 cm 117 kg man (big and very beefy) and with this my resting heart rate went to 39. But i was still warching the video and that sooths me somehow si it worked in tandem. But note one thing. If you do it so vigorously how you see in this video, it will not work. That is simply form of hyperventilation. You need to breathe in and out smootly and slowly, silently. Then it will work like a charm!
ThankYou for the information.
Love this breathing technique!!
I‘m not sure if it‘s just that I‘m doing it wrong or that I’m too dependent on it… After some years I have the feeling (or the people around me have…) that this habit can even cause more anxiety in the long run!
Hyperventilation causes anxiety. And if you force yourself to breath, you create this hyperventilation. In this situation you don't have enough carbon dioxide in your blood, and you don't need it to remove at all. People don't need to remove it from their blood completely.
So I think the method should work for some people. But if your carbon dioxide levels are already low, it will create anxiety for sure!
I'm not a doctor, just my observations.
Priceless knowledge
This is amazing works instantly
I figured this out by myself like two years ago if you have anxiety really bad like I get because I have MS it will save your life in certain times.
I have an additional comment:
When you breathe without an abdominal component, there is
• more change in pressure in the thoracic cavity for the same exchange of air, with a consequence of
• increased fluctuation in somatic/emotional intensity.
• Together with this, there is a comparative lack of a para-sympathetic involvement, due to the sun-shaped plexus of nerves in the abdomen being less stimulated:
• The increased sympathetic reactivity effectively magnifies emotional lability; there is a reduction in affect tolerance; a smaller window of tolerance to outside mental/emotional stimuli.
Conversely, when breathing abdominally,
• the stimulation of the solar plexus causes more para-sympathetic (relaxation) response and
• the exhale requires the diaphragm to move up less and
• the tendency for the heart rate to increase is minimised.
Following this, with an abdominal inbreath, there can be
• a sense of retaining the level of relaxation/groundedness, while
• the reduced change in the thoracic capacity takes the edge off the sympathetic response and
• allows it to be more of an activation of awareness (of the relaxation) rather than increased reactivity.
I have a three year old, he used to breath like this right before ending a big cry when he was upset. I could tell his crying was over because of the double breath and long release. He still does it sometimes in his sleep.
Could you put subtitles in the Videos, please? That would help me a lot 😊
Explains it at 1:15.
and during the exhale you can add a sound of release and see if you can glide into a yawn, than you have a double relaxing effect
May I use this in an upcoming workshop for sign-language interpreters? Our role can be highly stressful.
That was brilliant!!
thanks a lot for the tips
Thank you for sharing your wisdom with the world, Dr. Huberman (and thank you Tim for being the conduit for which that info reaches us)!
It works, and thank you again.
This really works, you can fall asleep with this, then waking up in stressed, do it again...
My dog has high anxiety
I noticed that he does this just before he ready to fall asleep
He’s a sigher also
😌
Can't believe I'd never heard of this before. Really works.
Sorry, Dr. Huberman, yogis have known this for centuries.
What a wonderful knowledge for the people to acquire it 🔥😀
Can someone explain to exactly how to perform this tecnique and for how long each day? Thanks in advance
For years after intense workout I tend to exhale longer than inhale and found I could control the heart rate with that. Now I understood the mechanism behind that. People who would want to know in yoga there is a breathing exercises like a breathing exercise called full yogic breathing will help will help to reduce the heart rate and kapalabhati will increase the heart rate.
I am not lying I have OCD and Anxiety and as I am from India my parents told me to add Yoga and Pranayama (Breathing Exercise) in my routine and then I found out my Nostrils are not able to Inhale that much air and plus my Right Nostril is not able to inhale as much as left. My Yoga teacher fixed that by Forcing me to Breath Faster and I am telling you the Movement my Nostrils opened and I started breathing patterns my Anxiety went Down rapidly and the feeling you get after Breathing patters like a Booze is amazing.
I have been on meds since 15 years for anxiety..can you please share how to do pranayama?
Tremendous, thanks very much
“Health is a state of complete mental, social and physical well-being, not merely the absence of disease or infirmity.”
Sufi practicing that style of breathing for centuaries
Love Andrew
I tried this while running and it felt like I was getting waterboarded. But I will try it next time in a social anxiety situation.
Ah yeah no I don't think we can do these types of breaths during exercise lol
Lmao no it's meant for relaxation and calming, if you do it while exercising it'll conflict and cause issues like you experienced
Thank you
2:11 actual demonstration timestamp
I am curious: have you heard od so called "pursed lips breathing"? It's a method of inhaling air trhough nose, and then purse your lips and exhale so that you are tighthening the opening of your mount and apparenetnly more CO2 goes out. It's said to be helpful with people with asthma, COPD, and relieving stress in general...
Wow, this worked!
Very true I also use this technique, it works most of the time, specially with remedial tactile therapy you can manage stress and pain in the same time. This is very interesting, they is a lot more to discover about the link of O2 and its "oxidative property" that can be useful and armful in the same time.
Today afternoon at 3 pm I got an anxiety attack and almost heartburn and immediately I started the process of breathing as stated and. It worked. Thank you 🙏
V have to exhale thru mouth or nose?
@@ketanchandanshive7315 exhale slowly through the mouth
@@ketanchandanshive7315through 👄 mouth
This technique works too well honestly
Can ןhave a reference to a publish research oy the benefits of physiological sight? Thanks
Very interesting, but Mine is doing the opposite! Watching my rate on a monitor. I have an irregular heartbeat, sometimes tachycardia.
There is a Qigong breath called "sipping breath" which is basically the double inhale extended to triple or quadruple inhale. Do you think this would be more effective IF and only IF the person became comfortable with this practice?
"Unless you are underwater"
So... What's the ideal (I assume lmao) exhalation pattern that allows for maximum breath hold length/stress reduction in an anaerobic environment. One long extended exhale? Various 'puffs' out every few seconds or so? Would love to get more research in this area.
Hello… Question:
For most of my adult life, I’ve been using Dr. Weil’s 4-7-8 breathing technique…
Now I’m very interested in what you are teaching and have been trying this out of my own… Only in the 4-7-8 breathing technique, you hold your breath for the count of 7 before exhaling…
You don’t say anything about holding your breath after the two breaths in… What are your feelings about this? Thank you!
This plus wim hof = good feels.
Worked very well for SPEEDING UP my heart rate. Not the intended effect.
try long exhale
So how long do you hold the double inhale? How long do you the Exhale?
Details plz. 🤷🏻♂️
I'm coming off kolonpin and my f u cc ing anxiety is ridiculous. This video helped at work.
“Unless you’re in water” 😂 thankful he said something I was gonna try this while drowning to calm me down
My daughter has anxiety and severe fatigue problems but bloodwork shows she is often hypocapnic. She is not hyperventilating at the time of the blood draw. I have wondered if her carbonic anhydrase activity is elevated (she also hates carbonated beverages as she feels the bubbles too intensely). I guess the only way to know if this would help or hurt is to try it.