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.
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The breathing exercise featured is provided by ‪@TAKEADEEPBREATH‬: • Heart Coherence Breath...
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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

[@wilsonrodrigues377]

Watching people breathing is another level of the content creator realm

[@CibitiPro]

It's amazing how something as simple as breathing can be so impactful. Glad you enjoyed the content!

[@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.

[@lighthealerastrid1465]

Interesting. I do this breathing for 10 minutes twice a day and no increase in HRT (which is extremely low).

[@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...

[@CibitiPro]

The human body is truly remarkable. So glad you enjoyed Andrew's explanation!

[@JonathanGonzalez-hu2hj]

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

[@rameshhansaravendra]

One of the best videos on KZbin.

[@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!

[@CibitiPro]

So true, Dave! Rick Rubin and Huberman make a great team for breathwork. Keep going strong!

[@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? 🙏

[@adam2.0coach]

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

[@iwonaurbaniec3216]

James Nestor, Patrick Mc Keown and a lot od others

[@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?

[@CibitiPro]

That's fantastic, Brenda! Combining tools with breathwork can really amplify the benefits. Keep up the great practice!

[@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

[@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

[@CibitiPro]

Cheers from New Zealand! It’s great to hear that you found this specific part helpful. Sharing these moments can make a big difference.

[@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

[@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.

[@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. ❤

[@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.

[@CibitiPro]

Your journey is truly inspiring, Jake. It's wonderful to hear how the content has been beneficial for you. Wishing you and your family all the best.

[@NouriMeditationLab]

The beautiful breath - the bridge between mind and body. ❤

[@AgapiemoeNL]

I've been doing this for a month now, daily and I want to thank the both of you for putting this out. This helps me calm in the morning, and sometimes (when needed) later in the day, a lot. Thank you a lot for introducing me to this. This is a game changer for me.

[@Damienvizuete]

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

[@Jade-ms2ys]

Thank you for posting this full breaking session.

[@PierreLaBaguette]

breaking?

[@JoJo-oc8oq]

Both you guys have the most comfortimg voices as well

[@JMijares]

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

[@valeriequinn9982]

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

[@arshdeepbedi6379]

Excellent start for the day, thanks for sharing

[@Ankitkumar-ko5lr]

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

[@RonaldinhoGaucho12]

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

[@jeremydodd-o7z]

Rick Rubin giving the gift of breath ❤

[@michaellocasto]

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

[@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

[@lindapow9351]

Feels Guidy after 5 minutes first time doing . Thank you

[@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

[@JoJo-oc8oq]

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

[@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!

[@chedzamudongo]

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

[@vuittonharding]

Almost passed out after this. Amazing!

[@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).

[@scottkidd1969]

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

[@meditationJD]

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

[@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

[@carolynbaker5411]

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

[@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.

[@mikefeign1914]

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

[@realgreekexperiences]

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

[@vernross]

That was a really amazing 5 minutes

[@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 😊

[@tomotis2657]

This works great especially for insomnia

[@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! 😁

[@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! 🎉❤😁

[@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 😢

[@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

[@kimberlysnow8045]

Any chance to find just those tones for 5 minutes to do on our own??

[@iksDen]

i do this every day! thnx !

[@purepotentialityNow]

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

[@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.

[@scottkidd1969]

This was really great thank you.

[@devanshunarang3759]

Yog pranayam and yog asan done well by Dr.

[@sporadicgroups]

It feels like their voices changed after the exercise! It became a deeper voice!

[@Sirius19716]

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

[@andrewmerritt1667]

Amazing!!!! Thank u. ❤❤❤

[@boundbysound]

love you rick

[@bethprideford3966]

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

[@bent7190]

It's liked in the description

[@DeepBreathMelody]

Thank you!

[@varunkumar4690]

Checkout hrv resonance breathing by forest knutson.. he is the og in hrv breathing and resonance

[@Kathysart]

Thank you 🍃🌸🍃

[@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

[@chadwickcrawford964]

Dude just needed a nap mid pod cast

[@Wendywonder123]

😂

[@lc91324]

😂😂😂

[@Soltaiyou]

100%

[@daviscm100]

😻

[@weathercannon8433]

Well earned nap considering the amount of his work we interact with regularly.

[@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

[@fairuzastevenson9896]

Thank you

[@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.

[@Moccsnosocks]

Breathing is very effective - eliciting a sense of gratitude and joy in the heart space has been shown to produce even better HRV results than breathing exercises alone (per the Heartmath institute). I wonder why that has been left out of this exercise as Heartmath teaches the heart coherence technique. In any case, thank you for a moment of peace.

[@jeremydodd-o7z]

I hear you on heartmath but maybe he just wanted to go the traditional route, no esoteric.

[@BobbyBundlez]

Maybe just chill?

[@Moccsnosocks]

@@BobbyBundlez I am chillin', but I'm also just sayin' Bobby. Why does that trigger you?

[@CodyLoveday]

Hello, least important question by far - but was the very beginning of this video recorded at the end of the interview? His tea is practically empty at first then when he is going into "the reason why I began doing this" it is almost completely full! Or did he get a refill? Sorry, just extremely curious and attentive I suppose. haha

[@mikeschneider]

Love it hahah

[@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.

[@travissteffens7719]

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

[@JenBroyles]

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

[@jeremiahbullfrog]

I’m here for this ⚡️

[@deanhepton3585]

Hey Andrew.....I was thinking I've done heart coherence for a few years now...I noticed when I'm listening to both of you doing the heart breath, with Rick you can hear him counting as he breathes out make a different noise and when you do it your quiet...so Rick is thinking and activating his thoughts but your not does that make the coherence work different as both your mind are working differently? I know you like to get into the research to see what's best...just a thought.

[@junweilu5019]

Feel great after the practice

[@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.

[@andreagrazianodibenedetto1464]

Exercise starts at 0:55

[@donchi8194]

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

[@DCB938]

I do this once a day with my mala beads. So take 108 of these long slow breaths. I’ve never timed myself so I don’t know how long this takes. Will check the time next time I do this.

[@mysteradio]

post your time update シ

[@jatinvaishnav5728]

Let me know how much time does it takes bro

[@moderncontemplative]

It’s basically what James Nestor calls the perfect breath in his epic book Breath. Keep the inhalation and exhalation at exactly 5.5 seconds. That's coherent respiration. I actually count

[@tobias3t290]

If 6 breath/min => 10 sec./ breath. 108 breath=1080 sec. 18 min=108 breath

[@jamessteed3741]

Does anyone know the app he’s using?

[@pinecone1321]

Look up, coherent breathing timer.

[@matthewguzda4075]

Next I want to watch 7 hrs of these guys sleeping

[@phil562]

On the first try the bell took me to a bible study room, when I was 8. All the details of the room, the smell, the paint, the chairs. This memory hasn't appeared in other breathing exercises. It was strange to hear Andrew say it took him to random places.

[@marieagapie2349]

This exercise was recommended by my osteopath as well 💪🏼

[@thomasgreene6578]

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

[@bigbear1843]

Any luck?

[@aaronholt6080]

So good👏🏻👏🏻

[@rajeshramkumar866]

Superb!!!

[@TristanBellerive]

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

[@ZachTheExcitedViper]

Im deeply upset by Rick's ability to spontaneously generate more tea at 0:19 , I wish my meditation was that powerful.

[@phrogmorten]

It’s pee

[@ZachTheExcitedViper]

thats so Rick Rubin @@phrogmorten

[@TomWilkowske]

Came here to say this 😂😂😂

[@cartguy1000]

What's the ratio of in breaths to out breaths on this exercise?

[@danmustlearn]

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

[@ramarajulunaidu3896]

Same as qigong breathing ..good stuff

[@BehaviorCoachNeysa]

My Breathing Healing Mantras series pairs coping statements w/ the 6-breaths-per-minute (HeartMath) science. Thus combining breathing and behavior therapy.

[@breathemovebreathe]

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

[@joanschmidt6634]

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

[@dash8997]

5 seconds in 5 seconds out.

[@tesslemoing727]

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

[@voiletsun6241]

It's a 5 min HRV coherence breathing exercise from the channel 'Take a deep breath '

[@jennysiebenthaler134]

Awesome thnx!

[@noahklingler4343]

we are the glasses from which rick rubin is wearing?

[@KiraF]

I don’t get it… with the bell 🔔. When do you inhale or exhale??

[@dannyspitzer1267]

Higher note inhale