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For busy people: 1. Extend your exhales 2. Double inhale and long exhale - physiological sigh

I trained myself not to panic. As I get older, nothing is a drama. It can be the end of my life, but not so easily. Breath well and take it slower than the young days. Walk slowly, react dimmly, keep calm and carry on.

Heard this quote the other day: "Take a deep breath and just let go. Find that peace you already know."

My four month old does this right before he goes to sleep! I’ve always thought it was the cutest signal that he was finally settled in and about to pass out, had no idea it served a purpose. Amazing 😍

2:50 for mechanics of the physiological sigh 7:00. Quick stress buster 4:50. Principle 5:30 7:27. Double inhale,exhale 8:29 10:45 9:34. 👌

This got me through the past few months. I’m a busy attorney in court all day long and Andrew is right, “Life happens”. I use this to chill my body and mind out.

Here's a detailed summary of the key points discussed: 1. **Introduction to Stress Management** [00:00-00:22]: The video opens by acknowledging the well-known benefits of mindfulness, meditation, and adequate sleep for stress management. However, the speaker notes the difficulty in applying these methods during times of high stress or fatigue. 2. **The Role of the Autonomic Nervous System** [01:01-01:25]: The autonomic nervous system, which controls our states of alertness or calmness, is introduced. The speaker explains that direct manipulation of this system through breathing can effectively manage stress. 3. **Physiological Sigh and Its Effects** [01:32-02:01]: The physiological sigh, a specific breathing pattern, is presented as a powerful tool for rapid stress reduction. This method is grounded in neuroscience and involves a pattern of breathing that directly influences heart rate. 4. **Breathing and Heart Rate Control** [02:47-03:01]: The video explains the connection between breathing patterns and heart rate. Inhaling increases heart rate, and exhaling decreases it. This principle is central to using controlled breathing for stress management. 5. **Double Inhale-Exhale Technique for Stress Relief** [05:43-07:31]: A specific breathing technique is described, involving a double inhale followed by a long exhale. This method effectively reduces stress by adjusting heart rate and removing excess carbon dioxide, which can cause agitation. 6. **Natural Occurrence of Physiological Sigh** [07:24-08:00]: The physiological sigh is a natural response occurring in various situations, like before sleep or after crying. It aids in restoring normal breathing and reducing stress. 7. **Research on Breathing Patterns** [08:47-09:14]: The video references ongoing research studying the effects of deliberate breathing patterns, such as the physiological sigh, on stress and emotional responses. These studies aim to better understand and validate these techniques' effectiveness. 8. **Practical Application and Effectiveness** [09:52-11:01]: The speaker concludes by emphasizing the practicality of the physiological sigh in everyday scenarios. Unlike cognitive strategies that may be challenging to implement during high stress or fatigue, the physiological sigh offers a quick, effective way to reduce stress levels in real-time.

The sigh works 100%. After a brain injury in 2017 i developed anxiety, depression and something like PTSD but without backflashes. I couldnt cope with light or noise or busyness- it took 4 years and over 40 practitioners, before i could handle 5-10 minutes in a coffee shop without wanting to choke everyone out due to overwhelm. It took about the same amount of time to learn to control my yelling outbursts - something I now know as the fight/flight response. But in that time I learned some strategies to calm the nervous system. Looking back on it now 6 years later, i remember my kids commenting a lot about how often and how loud I would sigh. At that time I hand not heard of it as an actual technique, it was just something my body intuitively did and it worked.

An old Qigong master taught me how to calm my heartbeat down using a very similar method. First, we empty the lungs. Then fill them with a 4 count in breath, followed with a 6 count exhale. Fully evacuating the lungs with each breath. It’s an amazing tool to help my respiratory system recover from exercise. Or, if I’m in a stressful situation. And it can be done anywhere, at anytime. Peace ✌️ 😊

Man!!! I'm so happy to watch this video. You know that smokers do smoke to either release the stress or to feel energic, which is odd considering it's a contrary feeling. I want to share my thoughts about this. (Warning: long comment but it's worth the look if you want to quit smoking) Not so long ago I developed a theory that smoking cigarettes didn't really help to release the stress, that something else caused it while we smoke. Why so ? Because I was a smoker myself, and at that period I found it really dubious that my cigarettes could have that ability to do these contrary things such as : smoking to release the stress (lower down heart rate, feeling calm and relaxed), and ALSO smoking to induce some stress (just like if you drank coffee to make your heart rate speed up and feeling energic). As a smoker I suspected something were wrong in my thinking, you can't have both effects with the same product. And one day, it stroke me when I have remembered a breathing technique I've been taught by my parent's friend when I was a teen, to help me find sleep in bed ; and just how close this breathing was to the way I smoked (or how many other smokers), I was confident that I found the real cause of stress release I was looking for. I didn't found anything about it on the internet and I might have missed the info, so it may be obvious to some of you that you may call me ignorant (and it's OK), but this is the result of my personal experiments. So if this isn't news to you, I'm still happy for you, and for the sake of my own knowledge. So I came to think, that THE WAY YOU BREATHE when smoking was directly responsible for the cause of feeling relaxed. And guess what lol : it's really close to what this person in the video says!! First is the quick air intake at maximum capacity (because you want that smoke to fill your lungs right) ; then generally you keep this air inside for an extra seconds whenever you feel more nervous/stressed (that's what I did when I smoked, tell me about you?) ; THEN a deep and slow breathe at the end. Repeat a dozen times, you got it. And to that day, I knew that I found what caused my smoking to make me feel more calm, that was caused by my breathing. Isn't that amazing? Now I've been quitting cigarette for more than one year, believe me or not but it gave me a BIG advantage in quitting and I may have that little need tingling in my brain when I watch smokers in motion, but I never touched one cig and I don't feel ANY of the symptoms of addiction ; whenever I felt stressed that I wanted that cigarette so bad, I did as if I had my cigarette for real, I sat somewhere and started my breathing (you can call it "air smoking" if you want lol), and I repeated my breath pattern UNTIL and only until I felt better (because it's not so easy to trick your brain the first times, on the first days or weeks of quitting). Man, remember with smoking you're doing these real steps : 1 deep breathing each time you take a puff ; keep the air in the lungs a few seconds, then a slow release (and repeat). So you can do this TEN times or more until you feel some change. If you focus about it, take your time to do it, that you want to get rid of that poison, you CAN DO IT. Please try this at home !! You can do either like he said (1 deep breathe + do a quick second breathe to carry maximum air in your lungs, then 2 do a slow release) or the other technique that I used before I had seen this video, which is similar (1 time in seconds how long you can deep breathe if you do this slowly until you fill at maximum, generally takes 5 or 6 secs. ; 2 keep your air inside for the same time ; and 3 count the same time while slowly release your air). Do whichever suits you better, and I'm curious just how it helped you so please hit me back with a comment, share your experience 💜🙏

I do something very similar and it works amazingly - I imagine my mind as a pond with sand in it. In a state of agitation the sand is swirling around in the pond. I start by admitting that I am stirred up right now and that the sand is swirling around in the pond. Then with my eyes closed I push the sand down gently to the bottom of the pond by exhaling slowly and completely. I do this about three times, and I feel calm. Works every time for me.

As someone with PTSD in nigh constant hypervigilance I appreciate you sharing this information with us.

As a yoga therapist I use elongated exhales (among other techniques) with survivors of trauma and assault. We call this the falling out breath (nickname FOB), It can be useful to leave post-it notes on a bathroom mirror or kitchen cupboard to remind ourselves FOB! Thank you for breaking down the scientific process in a coherent accessible way. Excellent.

We were taught in the navy a technique called box breathing to calm down in a stressful situation that we had to think clearly in so we can function effectively in high stress situations. It (box breathing) did work, but it’s balanced. I then, purposely lengthened the exhale on the box breathing exercise x2/twice as long. Then, 3 times longer. It worked much more efficiently and quickly to create a CALM state. VERY noticeable. For me, it almost felt relaxed for a few mins. Very cool! Thanks for the video!!!

This has helped to change my life. Combining this with other tools, I've been able to quit drinking and now I'm even thinking about quitting smoking finally. So tired of poisoning myself. Thank God for these simple, yet extremely affective tools and practices that help ppl get out of an inner hell. I've been there. Now I want to share with others still suffering. God bless every one of Gods creation and may we overcome the evil coming against humanity. If God be for us, who can be against us!

I think this is why yoga is so grounding for people- stretching + connection with intentional breath + flow state of movement pattern + meditation at the end!

I have watched many videos and read many articles on "How not to be nervous during exams" as I tend to get very nervous during exams and can't sleep. All I could find was the 5-7-8 method of breathing but it didn't help much. The video has changed my life for good...Thanks a lot 💙

"It's hard to control the mind with the mind"...very true!

Wow double breath in certainly chilled me as I was watching……… Last month in A&E as heart went bonkers and was up to 210 bpm for several hours on a loop down and then back up it would not ‘reset’……. Just before medical intervention I was given oxygen and was breathing deeply (meditator 30 years) and after few minutes with the team prepping for ‘medical reset’ my heart ‘reset’! Huge relief Hope this comment finds the correct people! Go well :)

I suffered PTSD; severe anxiety and mental disorder for over 8 years. Not until my mom recommended me to psilocybin mushrooms treatment. It's just amazing how psilocybin mushrooms treatment saved my life honestly. 4 years totally clean. Never thought I would be saying this about mushrooms.

Getting through stress by solving a problem causing the stress is exhilarating. I meditate and pray daily before getting out of bed in the a.m. and am extremely grounded and calm because of this practice, , but now and then I have to “handle” a necessary but stressful situation. By reminding myself that “this too shall pass” and simply powering through the stressful event, I come out emotionally stronger than ever, with a boost to my self esteem and gratitude. And yes, breathing right is very helpful in easing stress. One other tip: I say this: “I pray for deep inner peace, within and without (world peace), and I stay in the now all day long. And I take it slow - very, very slow.” As a hyper-vigilant, driven perfectionist who tends to rush through life, I need daily discipline to take it easy on myself, my work, and others in my life.

I appreciate that this is practical and immediately usable. Thank you for sharing and not making it a 1 hour podcast.

Firefighter's have been doing this for years while wearing our SCBA's, we use the term "skip breathing." Our original intent is to lengthen out the air in our tanks, but I can see the benefits of calming our bodies down as well.

This is a golden tool to carry with us at all times. Remember it always. " you can't control the mind with the mind," but you can relax the body with this way of breathing. Thank you for sharing this beautiful message! ❤

My martial arts teacher taught us this decades ago. I used to use it to make my heart race and stay active with less sleep. After years of that and caffeine abuse my heart had grown larger, it's a muscle and when you use it hard it either grows or fails, mine grew. They told me it would fail and the doctors said I had about 6 months to live. That was 17 years ago. I switched to the longer exhale, kept calm, slept properly and meditated. After 7 years my heart reduced to normal size, and my blood pressure is back into normal range. So I didn't die. I've been able to maintain that for years. Basically I've got half a century of self experimentation on breathing techniques and how it effects my heart.

So grateful to be able to watch this useful tool to eliminate my stress so I can manage my chronic insomnia . I have been suffering from sleeping disorders for over 12 years and still been struggling with my anxiety and lack of sleep which got me weak and tired all the time. I used to be physically active, but my body seemed to be changed due to aging. Insomnia soon became my biggest nightmare and lower my daily activities which included my physical exercise. Anyway, streets can be so toxic to our physical, emotional and mental biggest enemy. This video really opens up a window for me to manage my stress and hopefully will help improving my sleep!

As someone with panic disorder, this is so so helpful thank you so much!

Awesome reminder, thank you! Watching babies calm themselves (with what my sister called the “sup-sups”) after a hard cry through this type of breathing, it never occurred to me that it was a natural response. B🙄 Awesome science, I love it. Once again, thanks a million.

The double inhale exhale helps me waaay more than other breathing techniques e.g. 4-4-4-4 breathing

I didn’t know there was a name for the thing I do when crying-the physiological sigh. When he mentioned the double inhale before the exhale I recognized it right away. I’m well practiced without knowing it. Now I know when to use it consciously!

Lying awake stressed about a hospital appointment tomorrow and your presentation came up. I tried the double intake and exhale.... IT WORKS!! Thankyou. For sure this will be my 'go to'

We learned this as physiotherapists in medical school aswell and this is only one of many exercises that we share with stressful patients.

It's the same to stop 'flushing', embarrassment etc. (which is a 'rush') Breath out and empty your lungs through your nose slowly (while you smile to distract the situation) and feel a little discomfort for a few seconds with empty lungs while your system removes the excess oxygen from your blood and your face does not 'flush' for long, then breath in slowly back in through your nose while still smiling! You'll become adapt at it and it slowly helps with 'flushing' issues and can eliminate it slowly over time! It also gives you time to think and understand the 'shame' 'attack' a bit more deeply within yourself. Walking in nature and rough terrain (hiking) is the best practice for eliminating stress and helping regulate your life and reactions to life's situations.

I’ve been going back and forth about writing this comment, but I decided to go ahead because it might help someone out there. I’ve been dealing with anxiety for almost half my life. I've learned to live with it, but sometimes those intrusive thoughts just hit me at the worst possible time, as they tend to do. I’ve tried so many techniques to calm myself down, but this one is just on a whole other level. It has helped me out countless times over the past six months; I can’t even keep track. I’m really thankful for this. You’ve made my life so much better with this simple, clear, and easy technique. God bless you.

This is a major reason why I love playing my flute 😊.

Indians are doing this from ages ago , every morning, during yoga, its called kapalbhati🙂

Finally. An explanation for what my body began doing 3 years ago. I’ve had two traumatic experiences during that time and now and then I would automatically double breathe. I called it what a baby does, and here’s the explanation. It’s remarkable how our body is responding in our favor naturally, but now I know how to do it …intentionally. I love how the Right explanations come to us at the Right time, when we Seek them… Thanks🌻

This is pranayama where you control the mind through breathing techniques, and there are also variations with long exhales. It really works

past 50 now, and feel my entire life was like living in a stress shell. now after so much, no more friends, no more life, no more family. no one to talk with or have fun with. life is no so much fun. never learnt to talk with anyone... i wish i was able to be more social..

That was excellent. I work with trauma victims and we use multiple tech top/down approaches to therapy and this is one I will practice myself and teach my clients. Thank you!

I'm absolutely amazed about how fast I calm down after trying this method of stress relief. Not only does it calm the body and feeling of pressure but it also releases thoughts and burried feelings that caused the stressful state. To me it's influencing and serving the vegetative nervous system directly. Thank you very much for the easily explained topic, even more for foreign english speaking people.

Thank you. I also find simply saying firmly to myself "I am not my anxiety" is immediately grounding.

I taught myself this when I realized breathing a certain way took my brain directly, instantly to that place my mind and body are at when i meditate. I found I can immediately return to that place of peace. Its almost like once I discovered that state, i unlocked a door to it that I can use as a shortcut whenever I need to. I really can instantly calm myself and feel a state of relaxation across my whole body that is VERY distinct.

Wow!!! Just had a heavy duty cry. The snotty kind. This works! It was a happy, big relief kind of cry 🙏 And I tried the double inhale/exhale… Blissful. Thank you 🙏 ❤️

This was very interesting to me, as a BodyMind interface psychotherapist, because in my field we have long suspected how important the links to breathing as an unconscious response to distress are. This has long been a feature of Indian and other kinds of mysticism practice too. I myself grew up in a family where my father was depressed and angry and would lash out at us, I remember holding my breath when he came into a room. I realised when I did my therapy training that I still did this in certain situations/environments. I literally have to 'remember to breathe.' Regarding the double inhale, anyone with a baby will remember after a toddler tantrum the baby is often doing those 'double sobs' even once they are sleeping, so this is an observable calming strategy that perhaps we have to regain developmentally later in life.

I needed this right now, I'm 8 months post-partum and my rage might just ruin my relationships. This is exactly what I need to utilize to control my emotions better, THANK YOU!!!🎉

11 minute video with thumbnail "lose stress in seconds" gives me stress.

I am happy to be learning this now. I would have dearly loved to have learned it a month ago, a year ago or I am happy to be learning this now. I would have dearly loved to have learned it a month ago, a year ago, especially when I was 12 or 15! I am 67 and trying not to look back, ever, with regret. Breathing skills, along with no longer beating up on myself for any reason is the best way to move forward and be present.

This was on Tony Robbins Get The Edge series 20 years ago. I remember incorporating the breathing into my morning routine. It's wonderful to see the 'science' catching up and going mainstream so more people can practise this wonderful tool.

In somatic therapy, for example the modality called Continuum, founded by Emilie Conrad, we use audible breaths to stimulate the fluid system of the body. We have been working with longer audible exhales, not just sighs but dozens of other sounds, for decades. I use this work for my somatic bodywork clients. It's amazing to see the changes in their bodies and how they can move through old trauma's with more ease. Thank you Andrew for sharing the science and on going research on this wonderful and simple tool we can all use.

I Cannot Believe how Instantly these techniques helped me!! I could just hug you right now! I recently realized my BP has been consistently elevated, not just intermittently as I'd previously thought. Your video is a godsend for me! Thank you!!🙏🏽🙌🏼

I just discovered Respire and enjoyed this video so much that I subscribed to your channel. I heard somewhere a few months ago about the double breathing and I do it often now. It helps to really understand why and how it works, so thank you. I have anxiety and panic attacks and tonight I felt like I was losing my mind when I came across your video and I'm so glad I did. Synchronicity in action. It helped me to remember to breathe and I calmed down. For 77 years I have found myself holding my breath frequently and breathing just enough to stay alive as a therapist once told me. You explained everything so clearly. Thank you very much.

amazing. I been doing breathing exercises for about a year now and the changes for me have been positive all around. I use the 4-7-10 method with the quick in long out. the four things that are routine in my life now are; diet, exercise, rest and breath work. thank you for the post.

This is a type of Pranayama - Viloma Pranayama done during Yoga practice since centuries.

A very useful tool. The problem, as I see it, with the involved breathing practices is that you can do it, walk out the door, get in your car and quickly have a stress response when a bad driver cuts you off. The SNS is always primed to kick into gear instantly.

Thank you so much for teaching this so well and explaining the science behind it. I've been using this more simple technique of "physiological sigh" unconsciously for a some years now and it really works to calm down and lower stress levels. And it also works to calm down babies or small children, and pets like dogs, if we do it next to them, for example, if they are in our lap or next to us to make them fall asleep or calm down if they are anxious or sick. It's like almost immediately they imitate the same behavior and start doing the same "physiological sigh". Dogs usually do this when they are really calm and trust the person who is nearby or when they are about to fall asleep. So do as Dr. Huberman says, it really works. All the best for your lab studies.

Thank you, Dr. Huberman! Your positive contribution service to society is immeasurable! I wish every person who suffers from anxiety could hear this message and put these ideas into practice! Please continue to make these helpful videos!

This should be taught to kids at school. I wish I had learned that before. Thank u! Thank u! Thank u!

Thanks Andrew .. straight to the point !!! No long winded pre anticipated message getting you to sign up to pay for something .. just good helpful free information !!! Much appreciated during an intense period of stress and grief 😢x

Dear everyone, I wish you peace inside your soul. We are all light and all connected, don’t be scare, all gonna be ok. Your futur gonna be fantastic because you are fantastic. Thank you so much for your reading.

This is excellent and effective. This "physiological sigh" or "cyclic sigh" works wonders. I do it several times daily and it reduces stress within 2 minutes. Is so easy you can do it while sitting on the "John", which also improves things there as well.

Very useful info One correction: The diaphragm does not move down because the lungs expand. The lungs expand because the diaphragm moves down.

Thanks! I use breath practice to decrease stress but didn't know about the influence difference between inhaling and exhale. That's why I mixed them ) Now I understand which technique I should use in a particular situation. In Ukraine, it's really important and useful now.

Thank you so much for amazing subtitles. My daughter has severe ME/CFS and dysautonomia. She can't watch videos so I make screenshots for her. She said this video was very helpful.

Interesting to have an explanation of this, never knew it was a ‘thing’. I learned to do this when my older 2 (of 4 ;) were toddlers and when I’d catch myself as irritable, I’d realized I had been breathing shallow and assumed I was depriving my brain of oxygen ☺️ I do a fluid intake of about four consecutive breathes that aren’t huge to have one long slow exhale, and then one long intake and long exhale. Resets my mood instantly

Amazing! I was a very accomplished wind instrumentalist and vocalist as a teenager. I gave up a full music scholarship to attend West Point. I won awards in road races. I became an intercollegiate cycling racer. The first time I fired a firearm, an M16, I put three bullets in the same hole. Thank You for this very informative and helpful video!

Thank you soooooo much Dr. Huberman, I was trained in Heart Coherence many years back BUT I never heard such complete, clear and practical explanations. The synchronized relationship between the sympathetic and the parasympathetic nervous system is the Golden Key not only for perfect health but to really live in harmony from Inside/out. Thanks for your generosity of spirit to share all about it.❤

Please make a study of the following Pranayama technique also, 2 counts of inhalation: 4 counts of retention: 8 counts of exhalation. As per your explanation 4 counts of retention gives the heart greater time to expand and relax. As a senior practioner, i know that retention of breath definitely helps in reaching a deeper state of relaxation. Last year, when i had a minor cardiac event, i practiced a deep breathing pranayama cycle, traveling all the way to the hospital, it definitely helped to keep my cool.

Breathing is the only voluntary and involuntary action we have in the body. Prolonging the exhale is key… the physiological sigh is new to me as a Dr of Physical Therapy but I always preach prolonging the exhale to engage the diaphragm and strengthen this muscle and promote relaxation through the parasympathetic pathway. Great clip!!

I started doing this unintentionally about a month ago after a session with my therapist where I've managed to formulate that there's something 'heavy' around my diaphragm and I was feeling deeply stressed. This sigh really works - instead of heaviness and lack of air I make an effort inhaling more air, and I am almost never stressed. Thanks a lot for scientific explanation!!

For me, closing my eyes while doing this breathwork works even better

Been using the 4-7-8 breathing technique with stressed children ages 5 to 16 for over 30 years. It’s been very effective without exception, and 4 breath cycles work very quickly. Never had need for the double inhale.

I have been stumbling across your videos here and there, but not regularly. Today, I have subscribed. This is one of the most important channels on KZfaq. Please keep up the great work. Thanks! ❤

Been doing the sigh for an hour at work, still stressed. I want to like you Huberman, I really do

Wow Thank you for this! I had it all wrong! When I am stressed...I would take long deep inhales and short exhales. From what you were saying in this video, that means i was adding to my stress! Thank you for this revelation! I am grateful for this knowledge!!!

Fantastic Doctor, I was great stress due to reoccurring bad stressful relationships with my spouse so fortunately I watch your great video and practice 2-3 time double inhaling and long exhaling technique, I swear to God! I was very relaxed now, thank you and appreciated Doctor, God bless you with long and healthy life In Shaa Allah Amen

so nice! I noticed on acid that I am more often yawning intensely after feeling and thinking stressful or very exciting things.. Also in the military service I wanted to sleep at every possible occasion, so the whole thing would be over quicker. I intuitively found out that I can force myself to sleep by mimicking "the breath of sleep" what is very similar to sighing..

Becoming better/stronger is one of the greatest rewards (in my opinion). Thank you for this video. I had forgotten how simple it can be. ( By "simple," I do not necessarily mean "easy.")

Wow very happy that people are now studying this. As a child I was very interested in how long I could hold my breath for. So would lay still breath in but not out but breath in a little more and more, I would hear my heart beating and would feel I could slow it down, then exhale and start again but with a slower heart beat. So I would be able to hold my breath for much longer. I now know this is a breathing technique. But I hope this type of thing can help people remove stress so the world becomes a nicer place for us all. Good luck keep working on this.

From the DESCRIPTION of this PRECIOUS channel: "... support those who have stopped believing in anything but have found the strength to step on the path of development." VERY WISE WORDS THAT DESCRIBE US PERFECTLY! 🙏 Thank you for helping us feel less alone & less isolated.

Really great video. Note that part of that slowing down of the heart is also the simple physics of the heart filling - Systole is triggered when the heart is full - and when you are breathing out there is higher pressure inside the chest compared to when you are breathing in, so the chambers take longer to fill cause physics. It's called sinus arrhythmia. Also, I used to do a sleep breathing exercise where I would breath in for 4 seconds, hold it in for 4 seconds, and then exhale over 8 seconds. Repeat that 10 times and it really helps you fall asleep.

Aha! What serendipity to find this here today. I experienced a big shift in my psyche recently after doing some coherence therapy, and found myself with a new habit: taking big, chest-expanding inhales and long exhales. Somehow I intuitively found my way to this practice. It feels like such good self-care and inner child parenting, as it helps tell my mammalian brain / limbic system that I am safe.

Will give this a go. After a few years of panic attacks, i realised i wasnt going to die immanantly while having one, and they stopped. Still suffer from stress/tension.

I've been doing something akin to the double inhale & slow exhale all my life as an instinctive action to relieve stress - it really works and instantly makes me feel good. As a former musician I was trained to control my breath with my diaphragm so my double intake is as follows: I take in as deep a breath from my belly as is possible while keeping my chest still, then a second deeper breath from my chest expanding it as much as possible and then hold my breath for around 5 seconds before slowly exhaling. I feel like my lungs tell me to do this and I follow their orders 😉

Brilliant! I've been learning how to meditate to obtain a more calm state and I've noticed that breathing is huge. Now I understand why and a better how. Thank you! ♥️

I did what you said how to inhsle/exhsle. I felt it the impact while listening to this video. Wow thank you❤❤❤

I've been doing the breathing thing for a couple of years and it definetly helps alot, but I never heard of the breathing to stop smoking. I will definetly try it. It just makes sense. Thank you❤

I love huberman lab and really like this rendition that has all of the visuals. Two things I wish were better is the diaphragm automation - the diaphragm doesn't actually move in the chosen visual...only the lungs move which doesn't make any sense Also, I was surprised by the title "you'll never feel stressed again" because I wouldn't expect huberman to ever say anything like that, and, low and behold, he doesn't. So I'd appreciate a little more respect to the speaker and if you'd not misquote him in the title.

when I was younger I was always very calm untill some things happend in my life and wasn't able to work for 10 years from 19 to 29. during this period I have become very susceptable to stress and I panic/ lose patience quite rapid and feel overwhelmed. hopefully I am able to turn this around again

yoga has been saying this from ages to lengthen the exhalation when compared to inhalation . Good to see modern researches are supporting this and as usual amazed again about how those ancient people have advocated all these without the research

Thank you so much for this! I have learnt the importance of "maintainìng breathing pace" these past few years than I had ever in my life. In fact I used to think it wasn't a big deal at all. Silly me thinking you just breath unconsciously anyway. But when doctors always diagnosed "you are in a high stress" whenever I got an "anxiety attack" and for me to see a psychiatrist to help tackling the cause even when I told them "I don't feel stressed at all though. It just came!" makes me think something is really wrong with my mental health huh... It takes me so long to realize: GERD -> anxiety -> nasal hypertrophy -> anxiety -> GERD -> anxiety and it goes on and on in a constant loop, and this deathly loop causes me "stress" because they affect my breathing pattern, all the three! Now I learnt meditating and paid attention on my foods intake, and I know it's a long journey to get back completely normal again but at least the anxiety symptoms don't come as often now. I will make sure to use this breathing technique as well because nasal hypertrophy makes breathing suck 24/7! 😤❤

I love Dr Huberman! This man will save mankind and bring it to long and enduring health….if only everyone followed his advice.

Thank you so much for this breathing technique. I came across this when I really needed it - synchronicity at its best. Really calmed me.

I am an equestrian and I got a big young 4 year old horse a couple of years ago. Riding a young horse will come with some scary times and it’s important that the horse not know I am scared. They detect the human heart rate. I didn’t realize this breathing method was research based, I just happened to do it and it worked so I kept doing it anytime I might get scared. It’s amazing the difference it has had in my riding. I never thought to apply this breathing method it to other parts of my life. I will now! Thank you for your podcasts and KZfaq. Unrelated… I can’t wait for you to have Dr. Sara Gottfried back!!

Probably the best tip I've ever heard to deal with, for example, the pre-presentation jitters. Love it! Andrew. It's something I will pass on to others.

Thank you for explaining what’s going on and how it is all connected. The sigh is so helpful! Thanks again

I just stumbled across this and I am so glad I did. I never knew the name for an unconscious double sigh but I always sensed it was something profound! And funny how you can watch sleepy kids and dogs do the same thing. I am going to try to use it now to control stress. Thanks again.

My cat does a physiological sigh after he stops purring and before he starts falling asleep.

OMG!!! I have done this unconscious of it's implementation so many times when I'm anxious, I seem to get anxious when ever I have to perform and i just take short breaths repeatedly, WOW.