Dr. Andrew Huberman - Breathing Exercises for Optimized Brain Performance

Dr. Andrew Huberman is an American neuroscientist and tenured professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous important contributions to the fields of brain development, brain plasticity, and neural regeneration and repair.
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[@tomk2708]

I found the entire video interesting, but for those without the time, the breathing portion starts at the 18:00 mark.

[@martin.östlund]

Would be cool to see a talk about research where A.I, brain-computer interfaces, psychedelics and breath-work merge together. In the future maybe...

[@user-cn3ec4zl4r]

U r a legend 👏

[@shazzasmile]

Thank you so much really helpful.

[@shadowhorizon2169]

King

[@Linda-dc7rl]

God bless you!!

[@rashmikakde329]

Andrew Huberman, I listen to you every day while I walk on my treadmill in my living room. The knowledge and practical tools you share is gold dust and it deeply enriches and improves my life every day. You are truly an awesome human being! The one and only Andrew Huberman! Love love love :)

[@oeu3669]

AGREED! What an absolute GENIUS!!! I wish he were a close friend!!!!!! I could listen to him talk for HOURS - quietly!

[@andriypashynnyk4278]

Some notes: * box breathing: inhale -> hold -> exhale -> hold, repeat. (2:2:2:2 or 5:5:5:5 secs) * exhale-emphasise breathing decrease arousal * inhale-emphasise breathing increase arousal

[@tarafaulkner]

Thank you very much

[@advocate1563]

I am a professional singer so breath management has been fundamental to earning a living!! I recently found Andrew huberman work and am using space time meditation to great effect. Highly recommended for creating focused play (deliberate oxymoron). Tip for getting the breath low - when you breathe in your nose close one nostril. It guarantees abdominal engagement. Hope things are working well for you 😊

[@nikoagnes6675]

This comment spreads a lot of positivity. Good job! 👍 you must be a kind person

[@jonahravaz4550]

Can you please share what space-time meditation you use? Thank you!

[@hamooon]

wow. the first tip i've ever gotten that immediately works (in my adulthood)

[@hanssmith8901]

So basically pranayama

[@advocate1563]

@@hanssmith8901 absolutely hans although not taught as that in music college :) (ironically some of the great opera singers were very keen yogis, as well as lake swimmers and mountain walkers).

[@tubo1812]

18:00 breath

[@itsallabouthumanity6448]

Thank you !!

[@advocate1563]

Thank you

[@sadmanaliohee619]

Thanks,it saves time.

[@adolfoartigas3249]

Not all heroes wear capes.🤗

[@armaghankhan1439]

Thanks

[@RTFLDGR]

These methods are classically described in the practice of qi gong. What is old and known by some, is rediscovered by bright young Western minds.

[@asafeplacepodcast2690]

Just started with this Qigong. Loving it ♥️

[@lnc-to4ku]

Andrew Huberman is just an amazing human being, and I'm so grateful that he's decided to share his knowledge!!

[@ALCRAN2010]

Dr. Andrew Huberman and Dr. Gabor Mate should do a long-form collaboration. They are very similar in what they teach, from different schools of science.

[@spontaneousbootay]

I like how he labeled the different breathing practices. For years, looking at these from various practices such as pranayama, its like, yea it does something but is it really as described? Now we know for sure

[@AZhomeswithlena]

I can’t help that I love you Andrew Huberman!,

[@claireo1057]

We all do

[@sorsha_sky]

I was wondering if I was the only one that felt this way... maybe Dr. H is hypnotizing us with his large unblinking eyes. 😜 💘

[@victoraraoz75]

first of all, he's not here. secondable, get a grip.

[@AZhomeswithlena]

Victor Araoz not really sure why that bothers you. It’s just a statement in positivity, verses ugliness.

[@sorsha_sky]

@@AZhomeswithlena don’t mind or give time of day to the trolls 💞

[@jennypatton645]

I lean in when I get up in the morning, I lean into knowing that I can get up and do things that are uncomfortable and I feel better

[@BigZac12]

I love Dr. Huberman. I want to be an amazing, youtube creating scientist just like him. He makes amazing videos where he shares things he learns about a subject that he loves. I love the earth and the ocean, i am an Oceanography major

[@maximus6791]

You can do it bruh

[@soulpure8663]

Keep it on. Remember plasticity always!

[@jake.presents]

Tell me 1 amazing thing about Oceanography… that when you learned you thought "OoooOOoo…" or Wow!

[@danielbejarano7445]

Get it my man!! I believe you can do it!

[@Srimati4571]

I have had the Calm app for free through my medical insurance for 6 months. Tried it for meditation with limited success. Only after hearing several of Dr Huberman’s talk on the different breath types did i realize that the calm app also has the breath patterns he talked about built in with names like focus, restore, energize, balance, unwind. Now excited to try these for 5 minutes a day after hearing his explanations.

[@zambrocca]

Talking about my experience, the real game changer has been just forcing myself to close my mouth and breath trough my nose. 24h/day. It's a new life for me

[@glampreda3803]

The answer to life is truly breath. Thank you for this great video.

[@kharries38]

Thank you from a Psychotherapist! Your talks about breathing techniques are so imperative and useful in my work in teaching grounding to my clients when managing anxiety, stress and when using EMDR to process trauma.

[@jeffreyfoster8207]

This man is awesome! Skate rat roots. He mentioned Dan Manica on JRE, a blind professional skateboarder, AND he reps Oakland 👊🏼❤️

[@_Christopher_Williams]

Yeah, I heard him talk about that on Tom Bilyeu. I'm a skater at 47 years old, and it just makes him more relatable to me. Super cool dude, doing super cool things, and sharing his work for the benefit of others. Solid!

[@mikes659]

It seems there are so many different breathing techniques that people swear by. I just want one that will make me calm and help alleviate my stress, and make my relax.

[@ShirleyMcalpine]

Andrew! I hang on every word you say and have experienced miraculous recovery. You've outdone yourself this time. It's a little Wonder that I listen to everything you say. Thank you so much for all that you do. I can't thank you enough.

[@jakec5618]

Interesting how ancient Indians figured the breath, mind/body connections and how the breath regulates. Many pranayama techniques are described for different purposes and this gives more validity and backing behind it.

[@charlesnewton81]

Plus I eat healthy. And do some exercise I believe is all from Meditation and hijacking my brain and cold showers and brushing my teeth with the opposite hand. And I cam actually empty my mind where in the past I couldn't do those things. And I also have noticed I don't respond to others as much as I used to. . I have a job that people are mean amd I hate that but I am less reactive towards them.

[@RTFLDGR]

You are activating the brain in good ways when you do things with the opposite hand or focus on a different sensory imput.

[@n.d8001]

You should monitor the physiology of yogi while they breath as they have a greater control over their respiratory functions

[@thertis580]

And all achieved by never ending practice. No less.

[@JOVI08]

I love how Dr Andrew confirmed Wim Wof technique. Affirmation, meditation and deep breathing cures my depression. And Yoga 🙂 Oh there’s more.. HYPNOSIS 😂 I have to say, The Nervous System is so very amazing.

[@husseinfaiz3397]

How has your journey turned out now

[@michaelbishop9157]

Do you mean Him Hof ?

[@UsyksmashedFurytopieces]

Treats it you mean….not cures it.

[@tarafaulkner]

​@@michaelbishop9157nope its Wim Hof

[@dr.mahmoudjarhaman9584]

To be a "winner" of life & reduce your procrastination do this: 1. activate your body autonomic arousal as high as you can using tools like alert breathing. 2. introduce a threat (which can be anything that brings sense of danger like anything to act against or time threats like deadlines). your activation (pre or co-activation) will help you choose the confrontation-response against the threat. This is basically my takeaway from this video.

[@nc01sadh]

I've done breathing exercise for 1 hour. The result: 1. Focus definitely goes up 100% The days I don't do breathing exercise; i'm very swayed by impulsive bad habits and decisions. 2. Because you get focused your productivity goes up. Your mental alertness and energy is also highly increased. If you are reading a book after 1 hour of breathing exercise you're mostly likely to finish it than not doing the exercise. Sometimes I don't do breathing exercise, I get restless and read couple of pages and just fold it and tuck it away. Everybody should do breathing exercises ( preferably till 1 hour). You will become more productive and that's a time spent wisely.

[@PardeepSingh-wt7gi]

@Daycho McCreary I do "baba ramdev" pranayama ( prana= Breath yama= exercise); you can look that up in youtube search. Look for one in English. Alternate nostril breathing ( anulom vilom); bellow breathing ( bhastrika pranayama); chanting the sound of "om" ( bramhiri pranayama) are the ones that I do it. Make sure you do it on empty stomach; preferably five hours before a meal. If you drink a liquid ( juice, coffee; smoothie etc) ; do it after 2 hours of taking it. If there is any natural psychedelic drugs without any side effects. This is it. Start with 15mins for a month and then progress to 1 hour. We have the misconception if something is good; too much of it must be really good for us, right? But it's not the case always; that goes for breathing, sleeping or excessive drinking, smoking or what have you.... Guys; if you do this practice daily; you will feel the "heaven is in this earth; right here and right now..." Cheers to the good life. Love you all.

[@zack_120]

Impressed by the accuracy of his speech especially given the speed! Does this come from the brain training techniques that he promotes?

[@davyroger3773]

I'm sure he also gets a lot of practice in, speaking is a skill

[@alessandrofacciani7209]

What a great channel!!Andrew is someone who is gonna positively change our minds and behaviors

[@Sentientdreamer]

I heard Andrew Huberman on Rich Roll. Love me some Huberman!

[@Staple9]

Breathing exercises are key

[@winbalingit8502]

Andrew Huberman brought me here!!😁👍🏽👍🏽✌🏽

[@ramunasmargevicius2499]

no one brought me here, i came here myself. anyone else?

[@VIIlncent]

That’s cool, you’re my idol...

[@chinmaypatil1849]

Me too

[@elijahnavid7536]

The youtube algorithm brought you here

[@MissJami]

He's fascinating, but Wayne Dyer isn't as distracting. I imagine his female students fail his classes. I'm currently vacuuming my stomach so the breathing exercise is of interest.

[@victoraraoz75]

I searched super oxygenated breathing. I'm ahead of the algorithm

[@nelsonvalderrama8371]

thanks great work, a few ideas come to me: polyvagal nervous system teaches breathing and activate this system to calm down. also eyes and movement exercises (Dr. S Porges). Obviously Pranayama and yogui practices (I like Mike Strom) Also, to be calm and alert, i will try Halo equipment from Dave Asprey which work with electromagnetic fields.

[@TheListener01]

Thank you for making great content with great guest like this!

[@k14michael]

Andrew Huberman 👍

[@afzaalkhan2010]

Totally excellent and useful. Thank you so much.

[@Chris-ji4iu]

Great practical tips!

[@josephr9224]

Thank you for all the great information!

[@FranzStFleur]

8:06 that mice is straight up gangsta, lil mice got heart 😂😂🔥🔥

[@crowkangi]

ive been interested in how trauma effects the breath. my own experience has me breathing very shallow and disrupting my cognitive functions. its been very difficult to correct let alone identify. I see A LOT of people that breath mostly shallow.

[@greenlitlleman]

Try Wim Hof breathing, many people notice the difference immediately.

[@rosecanjura9799]

Try some Qi Gong breathing exercises, I am sure they will help you

[@jennypatton645]

I love you already. I've always been fascinated with the brain. But I am just a normal average brain as in the way brain works. I am doing Meditation and breathe work and ice cold showers for several weeks or a couple months and I've noticed my brain wanting to do more things, ie learning new things and grasping a hobby like photography, a new language. Is that a side effect?

[@barbararoriz]

Thank you for this video! Very good information

[@LoveMoneySecretsTV]

Lab works on visual development, how you fix it and how visual processing and internal states and the number one determinant for what you do is what you see. nice

[@marthalinagregory7379]

Thank you for sharing

[@chucknorris1257]

Per his request at the end; didn't Dr. Joe Dispenza already do that? I ask because I'm not entirely familiar with Joe's work but I believe he combines science and wellness practices to enrich lives.

[@cjpoole3595]

Great application at 18:01! Thank you!

[@axeberge]

I don't think i quite understood the protocol, would love for someone to chime in. When are these states more beneficial? I've been introduced to some of his other work and he talks extensively on needing deep focus and pushing through agitation when learning things as an adult. So should i try to induce more arousal or more equilibrium for this? I also have a tendency towards social anxiety. When he talks about fear he says that being aroused and not talking yourself out of it, and instead facing it head on and pushing through is what allows the brain to reward this behaviour with dopamine, thereby making it easier in the future. Does this mean that not doing any breathing and just staying very aroused is a good thing before tackling say a social gathering? Or should i do a little "equilibrium" breathing to manage? Any insights would be super appreciated.

[@bradpitt5595]

Zuxul yes, I was having the same question. So here’s my take on it, and will give an disclaimer, I am a medical student having dived pretty deep into neurophysiology myself. Here’s what I think: if you look at the slide @ 11:30, you can see that vMT activation increases arousal and “stress” - so my thought is that it is safe to assume that arousal and stress are directly proportional to one-another. That being said, you would want to breath to increase the state of arousal (increasing your levels of stress) before or during learning something -> and then turn that switch off after the learning session by decreasing your level of arousal (either by decreased arousal breathing pattern, or by mediation or self-hypnosis as Andrew talks about in other videos; regarding Michael Sealey on KZbin). That’s my take on it, would be awesome if others can chime in

[@kmichalene]

This is fascinating. If Dr. Huberman has not already done so, this could be an invaluable tool to offer the police. That’s not to criticize police but, for the new officers decision-making and panicking, seem to be problems. What would it be like if they were taught more how to manage a situation rather than “enforcing law,” Okay, we need for laws to be “enforced,” but that approach is about aggression. I’m not against police. Don’t anyone give me a hard time, please. I support the police. I’m just thinking of how to evolve to a better place than we are right now. Where we are in this moment in time is not a good place. I wouldn’t wish it on anyone.

[@xXRandomPianoXx]

How would this help? Like in psych evaluations? I think that would be a better-or rather, more specific-application. Interesting idea, nonetheless...

[@kmichalene]

@@xXRandomPianoXx well, for one the exercises improving autonomic control might help younger officers to not panic. I'm guessing that some of them do.

[@8schopra]

Give a little Credit to Pranayam.

[@pebblepeb6279]

Absolutely

[@ritughosh148]

Which pranamaya can be present all the day?piz tell ?

[@hanssmith8901]

@@ritughosh148 this is also a type of neuroscience

[@ashleyrudland9162]

TL;DR; 5 seconds in, hold for 5 seconds, 5 seconds out, hold for 5 seconds, repeat cycle.

[@LiLy-ic9vp]

Do you hold air in after releasing it too ?

[@daphneweldnichols3846]

Thank you

[@davidadams2395]

Your TL;DR doesn't integrate the blow-out time to determine one's CO2 tolerance and how long each phase should last. There's also breathing to keep alert, stay awake and calm, and induce sleep.

[@mdjamaluddin2079]

Thanks you so much

[@flaviam4111]

Rich Roll brought me here. Anyone else?

[@JD-hh2qb]

Joe Rogan did

[@joshuakohn4408]

Nah i was brought here by Rick Rolled

[@janeladigital]

Yep!

[@JOVI08]

Same here

[@kibetimmanuel5741]

🙋

[@varshahushare3197]

Thanks for the all informations

[@Doooit322]

This is just another way to market to people that paying attention to your breathe will significantly enhance your cognitive function. It’s either the “mindfulness” approach or scientific approach like this one. I admire the great intentions. Obviously these scientist informations are just too much for me to digest.

[@sergejssiporovs2228]

17:58 kinds of breathing

[@betauser6233]

Correction. Programmers do comb their hair... It's just constantly being pulled out through out the day. 😅

[@katherandefy]

Dylan Causbie hahah

[@0anant0]

Yeah, debugging 'other' ppl's errors :-)

[@chasingtailights]

hahaha thank you for making me laugh xD

[@googleUs3r]

Everyone (who is old enough) remembers, what they did and what they were wearing on 9/11. It comes out, that during high emotional state our super memory activates. During this period we memorize the event with high details. The question is: how to put ourselves into such state (in a controlled way), that we could easily memorize data.

[@nihaaljelkie]

He sounds so different compared to the Rich Roll podcast

[@Wwetitanfan27]

Love Rich

[@atruji69]

18:00

[@Jillwozhere]

I was a bit perplexed by a threat response I had last summer. I was running across a paddock and very almost trod on a Tiger snake, which I did not notice until it suddenly moved, in fright, as my foot landed beside it. In the instant I thought to myself. "That was a snake!", but instead of carrying on running, I stopped, a few steps later, (the time it took to slow) and turned to look. The snake had done the exact same thing, but had it's neck flattened, ready to strike. For an instant we both stared at one another and then I slowly backed away. The snake then realised I wasn't looking for a fight and it took off at a great rate, through the grass and far away. This was just the way I reacted in the moment. I noticed my heart was pumping and there was a kind of excitement afterwards, at my accidental dice with danger. Later though, I questioned why I stopped? I guess I just wanted to be sure of what the animal was, that I had surprised?

[@yoytuyoga5942]

He and Deepak need to have a conversation!

[@adolfoartigas3249]

Joe Rogan brought me here, anyone else?

[@fortitude1208]

Rich Roll

[@user-bg5ww8zm8w]

Your free will brought you here. I suppose.

[@karashiffer2473]

Kyle Kingsbury

[@adolfoartigas3249]

@@Gumbo_Calm 🤣😂

[@kevinforster1573]

Yes this blokes great. Amazing info

[@amandamate9117]

so how is psilocybin affecting memory? :D 16:31

[@MalinaImport]

psilocybin has been shown to increase neuroplasticity

[@nemanjag1812]

Can people with minor heart problems do this breathing exercises??

[@Draziell]

Yes

[@danam.5433]

I wonder how the Buteyko breathing method compares to what he is informing us.

[@ciiitaranoami6042]

Alguien sabe de algúna página en Español o subtitulado ?

[@mohamedorayith4626]

20:35 So nasal exhale 30-60 seconds I’m struggling with 20 seconds and I’m a recreational footballer who can play 90 full minutes ... Help me anyone ?

[@Cody-oc9bp]

I prefer to think of it as letting the exhale ease slightly out of my nose on its own. It feels so faint on your nostrils that you wonder if you only imagined the touch ;)

[@xXRandomPianoXx]

Currently four minutes in, but can/how do blind people perceive emotion from others through communication? Given that their other senses become heightened, how do they sense external emotional in a different way?

[@hannanmusabasoglu4088]

hearing

[@mdjamaluddin2079]

Congratulations

[@christinaflorizone5193]

When he is speaking is he not exhaling longer than inhaling which is supposed to have a calming effect and therefore would increase his management of CO2? Not sure where my error is. I would imagine he is more stressed than relaxed, having to put out all this information

[@DanDanOreo]

There's something I find confusing and I'd appreciate if someone commented on: In the exhale-emphasized breathing to decrease arousal - wouldn't it make more sense to do a 1:1:2:2? If I inhale and hold for 2, wouldn't that promote more oxygenation and less CO2, rather if I inhale, hold for 1, exhale 2 and hold for 2?

[@nemishasharma5737]

You could be right.. especially since in inhale-emphasized breathing the hold after the inhalation is longer.

[@nemishasharma5737]

Patrick McKeown promotes breath holding after exhalation too for the same reason.

[@Robert-iv8vc]

Every single example of conscious breathing he gave was derived from the science of YOGA

[@hypnotechno]

precisely

[@zack_120]

FROM yoga or SIMILAR to yoga? This is like saying you have same numbers of eyes, nose, mouth as others and thus you ARE FROM them! Illogic is a threat to human being.

[@davyroger3773]

@@zack_120 Not the best analogy the ancient eastern mystics have been practicing breathwork extensively for centuries.

[@samantha-kemp-therapy]

I agree 👌

[@coltonyanagibashi6931]

I'm pretty sure Dr. Huberman has read "Destructive Emotions" , by th Dalai Lama and Dr. Daniel Goleman!!

[@homesoundsgood7211]

Just watched Rich Roll. I need hacking bad!

[@Russman]

Dr. Huberman, you're amazing. This audience was lame though 🤣🤣🤣

[@ricknogan413]

Indeed. Not a single laugh at 12:35 or 13:10

[@7c9ND2el]

13:38. I think I can answer this. It is a different level from what is FAMILIAR to most people. If a person is familiar with stress and anxiety at a certain level, it might be totally foreign to someone who is NOT familiar. This can be related to work, death, sex, relationships to people, reactions to stressful situations, and (yes) sharks.

[@patriciagrelot-collomb6940]

Same

[@edwardoscissormanos469]

So if i conscientiously breathe differently and think about it too because it is in every definition... exhausting... my life is better?

[@edwardoscissormanos469]

hard to do watching your callous face watching those mice see death

[@katherandefy]

It depends on your goal. The examples of breath to do at 18:00 effect the brain in different ways. Did you notice that the longer the mice were in the study the more confident they were? The speaker says this was a surprising result.

[@kulch2008]

If you focus on breathing, you don't think about anything else, and thus a calmness becomes in you.

[@Iamthatknows]

🙂great!!

[@howardhill3395]

talks very fast, maybe high autonomic arousal due to time limit of talk

[@Dude29]

lmao

[@jibrail9638]

Que venga el toro! Confrontation quote.

[@antonellamicheli1082]

In other words it is like the Win h Hoff breathing?

[@garynicolson9341]

Julian from trailer park boys is actually pretty smart!

[@soulpure8663]

Mr. Rich Roll endorse him to my sesnses.

[@lejoerg]

I liked because so I am Like 3000!

[@docmaequanimit7912]

What is mind ? Where is it?

[@stevemora7845]

Where are the breathing excercises????

[@leemagnusson617]

From 18 minutes

[@hypnotechno]

what is the take away here? That what we see influences our behaviour is hardly breaking news

[@tresawilson6167]

Great video but just the last 4mins matter

[@calculatedmasochism7058]

`his in sucha hurry the whole talk, its ruined by stupid time limit, its 2020 ffs, moving on to watch 3h podcast with this dude, bye

[@loverofthewordofgod4156]

I agree. Too frantic to absorb the precious information.

[@everett1115]

He goes from “uhm” and “uh” to a speech with passion and heart. I almost shut off but he got comfy on stage and the passion was flowing.

[@drewblack749]

Look up his interview with Rich Roll. He is so relaxed and passionate.

[@everett1115]

Drew Black blessings 💪🏼🤟🏼

[@maryellengrabowski8941]

i didn't realize that you tested on animals. Isn't there a less primitive method modern science and tech.

[@DJSTOEK]

💘

[@jenniferservin1414]

I brought myself here .. lol.

[@joe1071]

The balls on this guy to use an active shooter example on the campus he's presenting at

[@nirvananokwe]

Lewis Howes brought me here. Anyone else?

[@reejuvideo456]

13: 15 interesting

[@perrin6]

How do we know when all co2 has been blown out ?

[@anuragekka317]

All CO2 is never blown out. Its always there.

[@zzulm]

Universe guru brought me here

[@mikepict9011]

I've been hacking my metabolism for a few years . Its fun , my hobby other then collecting silver

[@charlesnewton81]

Impressed by the accuracy of his speech especially given the speed! Does this come from the brain training techniques that he promotes?

[@mikepict9011]

@@charlesnewton81 i think acids in the brain can stimulate growth, in the right dose , in combination with the right nutrients blood flow and recovery. Just like muscles grow after the damage induced by lactic acid. Is is wrong to gain insight from a chemical reaction in the brain, a reaction that releases energy as it causes relatively minor damage? I don't think so , but I dont think contrast is a sin either.