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Essentials: Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman

Andrew Huberman

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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.

Episode show notes: https://go.hubermanlab.com/11vofKY

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: Breathing for Mental & Physical Health & P...

Watch more Huberman Lab Essentials episodes: Huberman Lab Essentials

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Dr. Jack Feldman
UCLA academic profile: https://bioscience.ucla.edu/people/ja...
Google Scholar: https://scholar.google.com/citations?...
Wikipedia: https://en.wikipedia.org/wiki/Jack_L....
X: https://x.com/prebotzinger
Instagram: Instagram: jacklfeldman

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 Active Expiration & Brain; Retrotrapezoid Nucleus
00:07:32 Diaphragm & Evolution; Lung Surface Area & Alveoli, Oxygen Exchange
00:11:56 Diaphragmatic vs Non-Diaphragmatic Breathing
00:13:23 Physiological Sighs: Frequency & Function; Polio & Ventilators
00:17:21 Drug Overdose, Death & Gasps
00:19:06 Meditation, Slow Breathing & Fear Conditioning Study
00:22:57 Mechanistic Science in Breathwork Validation; Breath Practice & Reduced Fear
00:24:50 Breathing & Emotional/Cognitive State, Olfaction, Vagus Nerve
00:27:13 Carbon Dioxide, Hyperventilation & Anxiety, Emotion
00:29:27 Breathing & Autonomic Processes Coordination; Depression & Breath Practices
00:32:44 Tool: Breathwork Practices, Box Breathing, Tummo, Wim Hof
00:34:47 Magnesium L-Threonate & Cognitive Enhancement; Compound Refinement
00:40:29 Clinical Trial, Magnesium L-Threonate & Cognitive Improvements; Dose, Sleep
00:44:28 Acknowledgements

#HubermanLab #HubermanLabPodcast #Science

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

20 Comments

@hubermanlab Creator 10 months ago Pinned

Thank you for watching. Please click the subscribe tab and then the "bell" icon to subscribe to our channel here on YouTube and get notified when new content is posted... And thank you for your interest in science! -- Andrew

@epicanova 10 months ago

I’ve been holding my breath for this one

@PrismaticKitty 10 months ago

No exaggeration, proper breathing technique can change your life.
It did mine.

thank you for sharing this important knowledge!! ❤

@marinagordon1273 10 months ago

Dr Huberman, I’ve really been loving your podcast especially episodes touching on mental health. I know I and many others would be forever grateful if you’d create an episode on social anxiety soon please. Thank you.

@omeroonie 10 months ago (edited)

Been waiting for this one so now I can breathe

@prakasheduinsights1983 10 months ago

Hello sir..
I hv been watching you from Uttarakhand, India.
I often notice while practicing mindfulness or vipassna meditation that by breathing slows down instantly, it gets deeper without any intention..
It's such a mirecleous that Breathing determines everything like good health, mind state, cognitive fuction❤

@LokeshKumar-tk7ri 10 months ago

The best time to breathe is after watching this video

@S7jose 8 months ago

Woah that breathwork study on mice he did is REALLY intteresting. 30 min of slow breathing a day for 4 weeks led to a significant drop in fear response.

And like he said, it’s actually more impressive to see these results in mice because they can’t have a placebo effect like us humans can.

@instituteofsocialworknagpu3241 10 months ago

Breathing is an important aspect of our life. it is very well being explained in Yoga .

@sbdsinc8366 8 months ago

Super interesting. I’m an older masters athlete, and I think breathwork gives me a big advantage. Wish breathing techniques for athletes would be studied

@OhmZenCloud9 10 months ago

In Hindi Prana "breath" means energy. I practice Krya so "Prana" is actually life.

@ricardorodriguesferreira5608 6 months ago

Andrew, thank you for this. I have been struggling with Anxiety/panic attacks which have started last year due to a long absence from skateboarding (due to injury and other factors) and other physical activity. These have become a bit more severe in the past month and I am now on a psychological battle with myself, applying deep breathing technics as mentioned, as well as, being back on my board for the first time in 6 months. Skateboarding is once again breathing life into my routine and when I start a session, within 5 minutes my breathing gets normalised. It's that "break" in the brain that disrupts the "bad breathing" pattern. Even after 38 years of skateboarding, the benefits never fail to amaze me. Yes it has become more difficult to skate as I used to in my 20's, 30"s and even my early 40's and injury is more frequent nowadays but, the benefit is tremendous. Keep up the great work. Stay strong.

@inspirephysicaltherapy5103 10 months ago

Thank you Andrew and Dr Feldman. Breathing is so central to everything we do. Dr Feldman was outstanding on the mechanisms of breathing. Please spend more time on this topic and consider talking to Ron Hruska of the Postural Restoration Institute regarding how breathing affects our movement patterns.

@vl7974 3 months ago

i’m an NP. Phenomenal! Thank you

@Callmeab50 10 months ago

I am finally able to breath, thank you.

@aizome_textiles 10 months ago

love seeing discussions that connect breathing, cognitive health, and longevity. curious how environmental factors like indoor air quality or toxins might also play a role here

@olgazavilohhina6854 10 months ago

¡Hola Profe!It always fascinates me how powerful breath is as a tool for changing our states.Your full -length conversation Dr.Feldman is a true gem.Thank You for all Your hard work and care for all of us.

@franklinmoraes871 10 months ago

This video deserves lots of likes. ❤❤

@Vi_Srividya 10 months ago

Dr. Huberman, I just wanted to say thank you for making complex topics so easy to understand. I've been loving your episodes and have learned so much!