5-Minute Breathing Exercise / Meditation for Improving HRV | Rick Rubin & Dr. Andrew Huberman

Rick Rubin discusses the benefits of coherence breathing with Dr. Andrew Huberman for enhancing heart rate variability, sharing his personal experience and practice routine, including combining breathing with physical activities like squats and treading water.
Rick Rubin is a world-renowned music producer of numerous award-winning artists, host of the podcast Tetragrammaton, and the author of the best-selling book about the creative process entitled “The Creative Act: A Way of Being.” Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Watch the full episode: • Rick Rubin: Protocols ...
Listen on Spotify, Apple Podcasts or other podcast platforms: go.hubermanlab.com/rick-rubin...
Show notes: www.hubermanlab.com/episode/r...
The breathing exercise featured is provided by @TAKEADEEPBREATH: • Heart Coherence Breath...
Social & Website
Instagram: / hubermanlab
Threads: www.threads.net/@hubermanlab
X: / hubermanlab
Facebook: / hubermanlab
TikTok: / hubermanlab
LinkedIn: / andrew-huberman
Website: www.hubermanlab.com
Newsletter: www.hubermanlab.com/newsletter
#HubermanLab #RickRubin #Meditation
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[@HubermanLabClips]

Watch the full episode with Rick Rubin on KZbin: kzbin.info/www/bejne/faHKoot5oLeCY9k. Breathing exercise provided by TAKE A DEEP BREATH: kzbin.info/www/bejne/n2bEoaGCp9-UipYfeature=shared&t=728

[@memastarful]

🌬 inhale exhale

[@kellyleehy7577]

Thankyou for acknowledging TAKE A DEEP BREATHE. I have been following this podcast for the past few years. I use this particular episode with my high school school students in the afternoons. What a change it makes to the lesson. The students are surreptitiously grateful for a moment to stop.

[@realjackofall]

Dr Andrew Huberman, about your observation on you not breathing at that cadence and breathing quite a bit faster, have you heard about "ujjayi breathing" where you slightly constrict the airways (in the throat) when exhaling? I automatically tend to do that when I am consciously performing deep breathing exercises. In fact, I deliberately tried to NOT do that and exhale normally while following along during this video. I too noticed I exhaled much faster. It was easier for me to follow along and maintain the rhythm when exhaling as I would in ujjayi breathing.

[@rrbarti]

Hi, thanks for sharing. Will it reduce high heart rate to normal? Please let me know

[@dirtycleansound]

Thank you

[@whatthefunction9140]

Oh snap I was listening on 2x and almost fainted

[@southernroots3896]

😂😂😂

[@whatthefunction9140]

@@southernroots3896 I though damn these guys are real pros

[@Leonardokite]

Oh yes, that was my problem LOL.

[@morbidzero8094]

Lol

[@SL-vv3xy]

It’s easier on 2x.. it’s like normal breathing

[@jakecatskill]

Thank you Huberman labs I am 45 yr old man, husband and father. I'm currently... "permanently disabled " weird right? Anyway I've had CRPS TYPES 1&2 in the lower part of my legs so we dont have the normal life, but I'm so thankful for the help you give at your costs.... THANK YOU FOR THAT. I'm Married for over 20 years to my best friend and loving wife the mother of my 15 year old daughter whom I've homeschooled since elementary age. I was turned on to you through my New physiotherapist and I am currently working through almost every episode of your full podcast. 💦😅 Keep up the awesome work, keep pushing us to get better.

[@domderaimo]

I did this last night while lying in bed and I think I fell asleep for a minute at about 4:30 into the exercise. I woke back up at the end of the conversation to shut it off, then went to sleep for the night. My whoop tracked a 13% higher HRV than usual from one session.

[@domderaimo]

Obviously anecdotal, but cool nonetheless.

[@beamie5728]

Yeah man i did this and my whoop showed 15% higher hrv the next day

[@gabzsy4924]

@@beamie5728 what's a whoop?

[@jlee8803]

​@@gabzsy4924 Google is your friend.

[@anitahernandez1207]

Amazing how quickly the lungs 🫁, heart,🫀diaphragm, vagus nerve, brain 🧠 and all the neurons in between work in split second synchronization. I’m in awe! 🤩 Thank you Andrew for explaining how breathing works in previous podcasts. 😮‍💨

[@malnir643]

THIS IS THE ANCIENT SYSTEM/LIFESTYLE FROM INDIA THAT EVERYONE IS WAKING UP TO! AND THE FREAKIN WEST CALLED US BACKWARD N UNDERDEVELOPED. INDUSTRIAL DEV HAS ONLY CAUSED DAMAGE...

[@JonathanGonzalez-hu2hj]

Awesome stuff! This is the type of education that humanity needs. Thank you!

[@rameshhansaravendra]

One of the best videos on KZbin.

[@brendakmorales]

I use a HearthMath inner balance sensor when I meditate. Using it with this breathing exercise gave me the highest coherence achievement in 5 minutes I've ever gotten. I love this practice!

[@nick01080]

Womderful. I’m thinking to buy myself one. How long you’ve been doing meditations with HratMath sensor?

[@Henry_Crun]

@@nick01080 Did you get one? I'm thinking the same.....

[@paul-ie]

Do you recommend the sensor?

[@JoJo-oc8oq]

Both you guys have the most comfortimg voices as well

[@valeriequinn9982]

I couldn’t possibly love you two humans more. Thank you. ❤

[@JesseCoomer]

TAKE A DEEP BREATH leading the breathwork! So nice to hear my friend, Mike Maher on Huberman!🎉

[@PJointson]

Which one is it? Can you paste the link? 🙏

[@adamrynhart]

Yes!!!! You can’t not notice that’s Mike 💪🏼

[@iwonaurbaniec3216]

James Nestor, Patrick Mc Keown and a lot od others

[@arshdeepbedi6379]

Excellent start for the day, thanks for sharing

[@Damienvizuete]

I never take the time to do this. Finally did. Gracias 🙏🏽

[@justynschannel2548]

Thank you my brothers. I love the whm breathing, and i love the sort of converse challenge of breathing as slow as possible for some minutes... I was surprised that 6 breaths a minute could feel so approachable after the initial minute or so. So much love and respect for you both, and gratitude for unexpected little powerful moments like this. ❤

[@RonaldinhoGaucho12]

What a Lovely content these clips helps a lot on a weekly basis there should be more of these.

[@mrmukura]

I'm thankful this has been uploaded. I listened to the full show the otherday and this was largely edited for brevity, but I wanted to share this specific part with someone. So it's cool to go throught the whole 5mins too and to be able to pass it on. Cheers from New Zealand

[@daveseymourlmft379]

Rick Ruben doing breathing exercises with Huberman…doesn’t get much better than that! ❤️ Thank you both for helping me sit when “it” didn’t want to. The first breathe is the hardest! 😆

[@ferris194]

"it" very often tries to keep me away from nice moments like this one. Putting "it" to the side and just enjoying such things is the best!

[@user-yh6cq5km6x]

Rick Rubin giving the gift of breath ❤

[@Jade-ms2ys]

Thank you for posting this full breaking session.

[@PierreLaBaguette]

breaking?

[@scottkidd1969]

This is a fantastic, breathing exercise. Thank you for the clarity.

[@meditationJD]

This felt great. I'll keep with it. Thank you!

[@SLiCkJo]

This is called coherent breathing. There’s a whole body of study behind it.

[@RonnieRants]

Whole body of study? No pun intended. :D

[@parulchauhan5106]

Resonant breathing on google play.

[@stevenlay3772]

5.5 secs in 5.5 secs out. represented in some prayer of all faith practices.

[@carolynbaker5411]

Thanks for all the tools you give us…like this one🙏

[@chedzamudongo]

I just sat by my way to do this breathing exercise while sun bathing. Thank you both. 🙏🏾🤎💫

[@dorissoucy5348]

Can you do an episode on asthma, exercise induced asthma, COPD, and other setbacks that may limit someone's ability to expand lung capacity? Thank you Andrew, you are the BEST!

[@nivekrb1]

You may want to look into breathing triggers and if you have them as well.

[@dorissoucy5348]

Thank you for the response. where would I learn more about breathing triggers @@nivekrb1

[@JoJo-oc8oq]

did this on my porch 28 degrees in the sun. feels great!

[@PierreLaBaguette]

i have one of those devices for over 200 bucks, with all the tracking etc. but just simply breathing along this video feels so much better. i've been doing this for a week or so, several times a day, and don't understand how i lived without it

[@timothyammons9011]

What have your tracking results been? 😇

[@paul-ie]

What device?

[@PierreLaBaguette]

@@timothyammons9011 it's quite cubmersome to plug with computer and the sensor doesn't work well for me so the measurements are full of gaps. also, how do i share a bunch of visual graph data?

[@PierreLaBaguette]

@@paul-ie since it would be a bad advertisement for a small company, i won't share

[@JMijares]

Wow, this works! I took measurements with my Garmin watch and my HRV did improve by a few points!

[@scottkidd1969]

This was really great thank you.

[@andrewmerritt1667]

Amazing!!!! Thank u. ❤❤❤

[@DeepBreathMelody]

Thank you!

[@vernross]

That was a really amazing 5 minutes

[@michaellocasto]

Michael Maher on the track with this beautiful breathwork guidance! Take A Deep Breath 🙏

[@iksDen]

i do this every day! thnx !

[@rajeshramkumar866]

Superb!!!

[@vuittonharding]

Almost passed out after this. Amazing!

[@aaronholt6080]

So good👏🏻👏🏻

[@jeremiahbullfrog]

I’m here for this ⚡️

[@Kathysart]

Thank you 🍃🌸🍃

[@fairuzastevenson9896]

Thank you

[@realgreekexperiences]

Thanks Michael @TakeADeepBreath for pointing this video out, very useful

[@jennysiebenthaler134]

Awesome thnx!

[@chadwickcrawford964]

Dude just needed a nap mid pod cast

[@Wendywonder123]

😂

[@lc91324]

😂😂😂

[@Soltaiyou]

100%

[@purepotentialityNow]

Thank You Gentlemen Fabulous 😊😊😊 Breathe Work Coherence and Alignment..Noetic Science and Heart math Also Opened Awareness Respected Blessings

[@devanshunarang3759]

Yog pranayam and yog asan done well by Dr.

[@user-mi5wc9vx6t]

Perfect ❤

[@junweilu5019]

Feel great after the practice

[@kodyhood6527]

I cant love this video enough, it has literally changed my day to day life!! anyone know what app Rick is using?!?!?

[@SudhakarChintapalli]

@kodyhood6527 I am exactly looking for the same, kindly share if you are able to find it out. Thank you.

[@brunodeaviz]

Ohh, me too! Please share it with us if you find out. Thank you!

[@tomotis2657]

This works great especially for insomnia

[@antkin608]

Thanks for sharing. 🙏☺

[@Ankitkumar-ko5lr]

This is called Sudarshan kriya very well renowned yoga practice, also called SO-HUM breathing technique.

[@mikefeign1914]

Amazing, what is the app he is using the have a sound when to start inhale and exhale?

[@kilo.nine.7773]

“NO WORDS BETWEEN BROTHERS” I get it sometimes we can’t make sense of it kinda like that which we all endured to some level or degree while serving. That’s where we “let go” with the mind and take control with the breath. That’s the beauty of “breath work” we don’t have to think bc just like you said brother you can’t explain it not even to yourself thus the expression “there just aren’t words” and your right there aren’t words. There is only energy stored in our bodies called “emotion” or energy in motion. How many times have you over your life time held your breath in disbelief, fear, or was made to feel less than the magnificent being of love that you are? Every time any human being has had to “control their emotions” what they have actually done is STORED THEIR EMOTIONS in the body and then try to make sense of IT sometimes LIFETIMES later when in all actuality it is not the event so to speak of that is necessary to “relive” with our words bc as we all know sometimes there aren’t words but there is always our breath. With the breath we can release ALL of those stored up energies without ever having to utter a word. “Let Go & Let God” is what the world says, we say let go of the mind and allow Love to work its perfect work with your breath, with every breath we take we are communicating with our bodies. Work with your own, find your breath and watch a world appear all around you that can only be attributed to a “miracle” which after all you are the miracle that I AM. I am that Love, I AM and so are you!! US Army K9 OEF 04-05 / OIF 07

[@indiaelias2249]

I LOVE YOU!!!

[@TristanBellerive]

Two dudes breathing has over 37K views in one day… nice 😎

[@Godshonestruth]

Can anyone direct me to where I can find this exact meditation online or on an app by itself? I love it. It really locks you in.

[@stefanboatca2264]

reading the comments i learned that this practice is called coherent breathing and there is an app on google play called Resonant breathing, i'm sure there's plenty of videos on youtube too

[@EdHarroldLifeWithBreath]

Oh wow Mike, they're talking about YOU and your breath technique. Take A Deep Breath BE'ing GREAT! ❤

[@Joyrider8]

Ha :) I Was not following Mike a lot but just enough to know that it is not Mikes. I think that one Mike's guest is mentioning italian doctor studying it - beautiful video Monk mode.

[@TR6-2.0]

Thank you for this 🙏🏽. For the folks playing from home, would you mind sharing the name of the app that was used, please?

[@gorantomas]

Yes, would be interested in the timer app, as well!

[@MrRalteria]

Not the same app but there is a comparable one called Resonant Breathing. Able to set breathes per minute, as well as ratio of in to out, timers, etc.

[@jps8678]

Just type youtube HRV breathing 5 min

[@PaintpalSue]

Paced Breathing app.

[@donchi8194]

Wow thank u for that!! Which app are they using??

[@blackhillsbreathwork]

Oh snap! That Michael Maher with Take A Deep Breath 👏

[@FairyPodcaster]

New to breathing! 🙋‍♀️🧘🏼‍♀️😮‍💨 Question: Counting aka “occupying yourself with a task”. Is there a term for that or reason to do that? Thanks for the fun clip! Welcome to 2024 Guys! 🎉❤😁

[@ramarajulunaidu3896]

Same as qigong breathing ..good stuff

[@SirTriton2000]

Very interesting. Thank you. Can anyone tell me which App Rick is using for the Breathing Exercise?

[@HubermanLabClips]

The meditation Rick used is from TAKE A DEEP BREATH: kzbin.info/www/bejne/n2bEoaGCp9-UipYfeature=shared&t=728

[@tinytim71301]

I dig Rubin’s look. Seriously.

[@konnyknees]

what do you like most about it?

[@tinytim71301]

@@konnyknees he looks like family (I’m from Louisiana).

[@brendanrtw]

Please update the show notes with the app/video used.

[@breathevolution]

It’s Mike from “take a deep breath” . He’s got some awesome stuff here on KZbin! 😁

[@andreagrazianodibenedetto1464]

Exercise starts at 0:55

[@windsurfsamario]

When i do apnea hunting day (spearfishing) for at least 4 hrs or around 40-60 dives (1:00 min avg dive time), my HRV increases around 30% . Always a huge spike. Then it stays high 2 days, or more if i keep good exercising. Sleeping score is also benefited. So basically all deep breath techniques help. More if you do some time of effort. The whole caveat: you get really tired that day.

[@tobias3t290]

How do you find out how much us your HVR?

[@JoJo-oc8oq]

​@@tobias3t290 a device like a Fitbit watch

[@SIMnCed]

@@tobias3t290you need to buy a tracking device

[@Overflow927]

​@@tobias3t290You can use a whoop strap or a polar heart rate strap. I'm sure there's other tools that you can use as well, but these are the ones that I know

[@marieagapie2349]

This exercise was recommended by my osteopath as well 💪🏼

[@JenBroyles]

Shoutout to Mike Maher with TAKE A DEEP BREATH leading the breathwork!!

[@yunmoh628]

What meditation app does Rick Rubin use? The guide with rhythmic bell is amazing.

[@parulchauhan5106]

Resonant breathing. Search in Google l. It is an amazing thing.

[@tesslemoing727]

What's the app he's using? I love the gong cues for inhaling and exhaling.

[@travissteffens7719]

This is that amazing Breathwork track from Michael Maher on Take a Deep Breath, he’s on KZbin and The Breath Source App.

[@michaelmcintyre490]

The really wild thing is that the intervals marked by the Bell can represent many different cadences of the breath and you can play with various aspects. For example the space between two chimes can mean an exhalation, or the length of one can mean an inhalation and exhalation, one chime can mean a breath hold after inhalation, the length of three shimes can mean a breath hold after an exhalation so to continuously vary what the intervals between chimes signify pertaining to breathing cycles will change heart rate variability to an even greater degree and thus change the overall physiological and emotional state during and after the practice for however long and whenever it is embraced, always though in the eternal now, the present moment. All an ongoing experimental experience 😊

[@mahlodimatakalo1230]

Before I did this breathing technique my chest was tight due to I'm a smoker and when I coughed I could feel my chest tighten.after this breath work chest no longer tight coughing feels normal again 😢

[@jodull3197]

Hi what breathing bell app do you use???

[@Sirius19716]

great exercise, it is called coherence breathing, 5,5 second in then 5,5 second out

[@Mas9ki]

Where is this breathing exercise audio from? I really like the sounds as guides

[@HubermanLabClips]

The meditation Rick used is from TAKE A DEEP BREATH: kzbin.info/www/bejne/n2bEoaGCp9-UipYfeature=shared&t=728

[@vireshlokhande4145]

Thank you @hubermanlibclips for providing audio

[@sebastiansteck4511]

Hello, can someone give me a tip on what the name of the app used in the video for the breathing rhythm is?

[@rangeleno2538]

This is great, really calms me down. What app is Rick using? Anyone knows any app to use to practice this breathing technique ?

[@quocanhle]

I think many meditation apps have this. Before I use Calm to do this breathing bubble, you can choose the cycle length.

[@Joyrider8]

To practice I use yt chanel "take a deep breath" - coherent breathing and it is tha same track :)

[@kein2009]

Heartmath app, they also have a divice to monitor HRV.

[@HubermanLabClips]

The meditation Rick used is from TAKE A DEEP BREATH: kzbin.info/www/bejne/n2bEoaGCp9-UipYfeature=shared&t=728

[@enigmaticlfc]

What is the app being used as the timer please?

[@SKISHORE07]

@TAKEADEEPBREATH video i think

[@metwalymagdy264]

There're multiple apps. I use "paced breathing" app. You can set the time of inhale, hold, exhale, hold. On average, it's 4 sec in, 6 out but you can test yourself and see what feels good for you as everyone is different. For example, mine is 4.2 and 6.2 out. I read the book "heart, breath, mind" by Leah Lagos and she explained in details how to do everything in one of the chapters.

[@HubermanLabClips]

The breathing exercise Rick used is from TAKE A DEEP BREATH: kzbin.info/www/bejne/n2bEoaGCp9-UipYfeature=shared&t=728

[@lezlieobrien]

Did they mention what app that was? Just curious

[@thomasgreene6578]

Anybody know how to find an isolated version of that sound? Maybe on Spotify or something?

[@bigbear1843]

Any luck?

[@connorm1817]

What app are they using?

[@user-uo8jt6yp2i]

I have to inhale and exhale by thé noze ? Thanks

[@LectioMundi]

His hair up like a baby that just woke up 😂

[@_.alonso._]

Does he use an app or something like that for the beat? if someone know pls lmk.

[@SturleyArt]

Does anyone know what app Rick is using here?

[@kishore260490]

Does anyone know the name of the app that Rick uses for the timer?

[@metwalymagdy264]

There're multiple apps. I use "paced breathing" app. You can set the time of inhale, hold, exhale, hold. On average, it's 4 sec in, 6 out but you can test yourself and see what feels good for you as everyone is different. For example, mine is 4.2 and 6.2 out. I read the book "heart, breath, mind" by Leah Lagos and she explained in details how to do everything in one of the chapters.

[@PrincessThuya]

I believe he’s using the same one I do-Inner Balance. It comes with an ear clip to measure HRV and coherence. It also encourages doing this breathing through the heart space.

[@jonahspindel]

It's from a KZbin channel called Take A deep breath. Search for one of his videos called coherent breathing!

[@stacielivinthedream8510]

​@@jonahspindelIt's "Take a deep breath"

[@Pazaluz]

Another great app is called "breathe" blue icon.

[@bdorsky]

I’ve been reading/listening to Richard Rudd and he has “pauses” in his day. That made me think, do you think it’s better to do 1 - 20 minute session or 4 - 5 minute ones? Thanks

[@mattbaron14]

Personally, I like both. Going deeper into meditation is good, but also short little breaks helps keep me stay mindful.

[@joanschmidt6634]

Is it at a specific rate, inhale and out and what video did he use

[@dash8997]

5 seconds in 5 seconds out.

[@danmustlearn]

Didn't realize my youtube play speed as at 2x. Nearly passed out trying this breathing exercise! LOL 😆😆

[@lorraineayre]

How did you program your phone with those tones and rythym?

[@icantthinkrn]

He's a music producer. I'm sure he created it or used an app.

[@robertvarleymaloney5989]

@takeadeepbreath recognised your video instantly haha!

[@harvey_weenstain8857]

I feel like i just watched two dudes take a nap

[@abhimanyuarunatheym5073]

I was doing the exercise and burst out laughing. Fckn hell 😂

[@MonkeyDJoshie]

This clip could be totally be exported from a GTA radio station 😂

[@bethprideford3966]

Were you using an app for this breathing? If so, which one?

[@bent7190]

It's liked in the description

[@k.r.3523]

Does anybody know where we can get the sounds they were breathing to?

[@Dirty_Planet]

+ wanna to know too

[@HubermanLabClips]

The meditation Rick used is from TAKE A DEEP BREATH: kzbin.info/www/bejne/n2bEoaGCp9-UipYfeature=shared&t=728

[@dm_podcast_takeways]

Can someone please explain if you need to hold your breath between inhalation and exhalation? or is it 5 sec in and 5 sec out? Thanks

[@woody6791]

That’s 5.5 sec in and 5.5 sec out, no pauses. In out in out. I do prefer some kind of slower box breathing like 6 in 4 pause 6 out 4 pause, or anything like that. Helps me to feel calmer. Don’t know about it helping for HRV though

[@dm_podcast_takeways]

Thanks a lot. I prefer to hold too but was not sure if he does that@@woody6791

[@bent7190]

Is it normal to continue this pattern of breathing after the practice without being able to control it?

[@matthewguzda4075]

Next I want to watch 7 hrs of these guys sleeping