In this Huberman Lab Essentials episode, my guest is Dr. Jack Feldman, PhD, a Distinguished Professor of Neurobiology at the University of California, Los Angeles, and a leading expert in the science of breathing.
We explain the mechanics of breathing and the neural circuits that generate and regulate our breathing rhythm. We also discuss how breathing patterns profoundly influence mental states, including their role in reducing anxiety and enhancing emotional resilience. Dr. Feldman also shares practical tools, such as box breathing for daily performance and magnesium L-threonate supplementation to support cognitive health and longevity.
Read the episode show notes at hubermanlab.com.
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Timestamps
00:00:00 Jack Feldman
00:00:23 Breathing Mechanics, Diaphragm; Pre-Bötzinger Complex & Breath Initiation
00:03:25 Nose vs Mouth Breathing
00:04:23 Sponsor: Mateina
00:05:24 Active Expiration & Brain; Retrotrapezoid Nucleus
00:08:32 Diaphragm & Evolution; Lung Surface Area & Alveoli, Oxygen Exchange
00:12:56 Diaphragmatic vs Non-Diaphragmatic Breathing
00:14:23 Physiological Sighs: Frequency & Function; Polio & Ventilators
00:18:21 Sponsor: AGZ by AG1
00:19:52 Drug Overdose, Death & Gasps
00:21:38 Meditation, Slow Breathing & Fear Conditioning Study
00:25:28 Mechanistic Science in Breathwork Validation; Breath Practice & Reduced Fear
00:27:21 Breathing & Emotional/Cognitive State, Olfaction, Vagus Nerve
00:29:44 Carbon Dioxide, Hyperventilation & Anxiety
00:31:21 Sponsor: Eight Sleep
00:32:47 Breathing, Emotion & Autonomic Processes Coordination; Depression & Breath Practices
00:36:43 Tool: Breathwork Practices, Box Breathing, Tummo, Wim Hof
00:38:46 Magnesium L-Threonate & Cognitive Enhancement; Compound Refinement
00:44:28 Clinical Trial, Magnesium L-Threonate & Cognitive Improvements; Dose, Sleep
00:48:28 Acknowledgements
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