STRESSED? DO THIS! w/ Dr. Andrew Huberman

Feeling an intense anxiety and stress in school? Try the physiological sigh. It's a pattern of breathing that involves two inhales, followed by a long exhale.
Follow these steps...
Inhale through your nose very deeply. After inhaling as deeply as you can, sneak in a little bit more air on a second inhale also through your nose. After you do that, do a long exhale to the point where your lungs are empty.
Feeling better?
Download the @virtusan_app and learn more practices to reduce stress and anxiety, including the 12 Super Protocols to excel in school by Dr. Andrew Huberman (@hubermanlab).
#studentjourney #stress #anxiety #hubermanlab #andrewhuberman #physiologicalsigh #wellness #wellnesslifestyle #wellnesstips #health #virtusan #healthapp #ai
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[@melvinburchett]

I do this everyday, Huberman is a life saver!!

[@TonyG-n1m]

Bro I be tryna put homeboys on to game.... I be saying huberman be saving lives

[@nightshiftnyc911]

After my wife passed, I was under tremendous anxiety and stress. I found myself constantly gasping and sighing involuntarily, even when I wasn't crying. So much so that I put a line in a song I wrote called Missing Marie. - " Every time I think of you my heart starts to wonder - Every time I think of you I *sigh - Every time I think of you my heart starts to ponder - To the last night that I said goodbye .... After watching this video I'm thinking my body was attempting to cope with all the stress without my knowledge.

[@MelB868]

Sorry about your wife.

[@JiasYTChannel]

😢😢😢😢😢

[@a.r.4093]

I'm very sorry for your loss. I hope you surrender all your pain and suffering to Jesus. He is more acquainted with our pain than we can even fathom...."Jesus, I surrender myself to You. Take care of everything." ❤️🙏God bless you

[@Little_Sidhe]

I'm so sorry for your loss, all the best to you ❤

[@fencerhydra5302]

I am so sorry about your loss brother. Remember I am Always there for you. Amen .god bless you.

[@DarthVader-x9h]

I remember breathing naturally like this after crying following a bad injury or painful experience as a kid.

[@KLVHG]

It does work, but takes me 5-7 times. Worth it! Love it as I'm trying to relax when I go to bed - neck muscles melt right into the pillow.

[@mattjeffsdpt]

This is one of the 6 techniques I use while in the sauna / steam - after workouts. Counting silently in rounds of '8:' 1) Through the nose - I inhale for a count of '4' 2) hold for '5, 6, and 7' 3) then 'pop' a short inhale on '8.' 4) followed by a slow exhale (through pursed lips) to a full count of 8. This is one round. Usually, I'll repeat this round 8-to-10 times. Hope this helps.

[@santeenl]

what are the other 5 techniques?

[@vamsidocs5137]

After workout . probably u r trying to calm down and cool down. In that case dont hold inhale for a long time, just inhale little and immediately exhale long as possible. The more u inhale and hold, heart is gonna get bigger and heart beat will increase, and vice versa for exhale

[@jabronipepparoni1585]

What are the other 5? Would really be helpful

[@notjaketyler]

what are you doing hiding out in here, Joe Rogan?

[@sanaerzaigui4481]

What s the benefits of yourq breathing technique?

[@CeceKruchkoSmith]

It works! My dog does this sometimes too.

[@virtusan]

We love pet owner co-regulation #VirtusanPets

[@misberave]

I remember I had a weird feeling of anxiety and stress one day, when I did this exercise, five minutes straight, I was immediately calm after and my day was fixed. Amazing working technique

[@KyraAWilliams]

I have been doing this breathing practice for almost 1 week now. After a few days, I felt the anxiety and stress energy leaving my body. It's like I gave myself permission to heal. I am lighter and will continue this practice. The shift is undeniable. Thank you for this gift!

[@vitorfernandes6747]

How long dou youre dping

[@Maniacjudo]

Truly a life saver

[@sheilamalone3453]

I just learned about this the other recently and it really does help a lot it's the best breathing exercise I have found for helping me turn off anxiety

[@nehemaialord2653]

I just fell off my computer chair how relaxed I got

[@babybokchoiii]

it's realllllly useful！I was facing a important interview. 30 mins before the video call, I feel my heart is beating so fast that it's almost hurting. i search the youtube and come across Dr. Andrew's another clip mentioning this method. i tried maybe 15 circles and my hearts slows down to normal speed and i just think fuck it, let's do it... and i think i did well! thank you!!

[@crystalprosise6647]

Love it! Do it going outside early morning! Los if situations now. Exercise

[@ptahhotep2]

Thank you so much doctor

[@fredcrowley3027]

This works so well, I appreciate everything he shares

[@sarahmurphy-nf4yl]

Andrew Huberman is a gem.

[@miiiaaaooowww]

I think this is what we involuntarily do after a heavy cry?

[@leeroyuckface6893]

Correct. He mentioned that on his podcast

[@tongpoo8985]

Interesting

[@maaax573]

Very interesting. Awesome method.

[@mmdrodrigues]

Yes it is

[@Jacintojudio3478]

Also while enjoying party drugs 🤌🏽

[@Justchill098]

Thank you it work .

[@derrekrichardson4862]

helped me thru a tough time. Thanks bruh

[@khalilmcpherson2770]

Man I appreciate this video so much 🤝

[@3TNT3]

They should teach this evvvvvery year, in school, starting in pre-school

[@FR-ty5vn]

Genius!! Just watched your full podcast on breathing - really enlightening - exactly what I was looking for as an older martial artist.

[@virtusan]

Glad it was helpful! :-)

[@FR-ty5vn]

@@virtusan I am going to try that physiological (or cyclical) sigh in times of stress/anxiety - a method I’ve used that worked well was breathe in through nose 4 seconds, hold for 8 seconds, exhale through mouth slowly for 10-12 seconds - any thoughts on that and/or why it might be effective? Also, as an almost 56 year old doing Brazilian Jiu Jitsu against 20 year old marines and wrestlers, should I be breathing in and out through the nose in times of rolling (full resistance sparring) or in through the nose and out through the mouth?

[@ahlanmalik]

• 1-3 physiological sighs (double deep inhales and long exhale till empty lungs),when stressed or anxious

[@Gg-rssystG8]

Thank you DR. Blessing.

[@anthonyjohnson2996]

hes the king

[@AnthonyCastelli]

Glad to see you monetuzibg all the good info you share. Btw I thinlk Lewis Howes is a top pocater interviewer. He lets the guest be the star and ask questions that add to the knowledge . I bet your friend Chriss Voss would say the same thing. Please are you against skipping Balfort? Dicapprio did him a favor balfoets podcasts. Your authentism is refreshing and now you are readibg the Bible. Cant break the code. Tony

[@AnthonyCastelli]

I fat finger a lot😂 i just wasnt made for threse times.

[@sonicgauge1]

Absolutely works..

[@egisshield]

I used to do this naturally when running. At some point I second guessed myself and stopped. I guess it's time to start up again!

[@a.human.being2103]

Thank you prof

[@djkinkled273]

I remember seeing this in a other video and reading in the comments someone saying this is pretty much wim hof method. I agree just shortened up for scenarios where you don't have the time to stop everything you are doing. I do recommend anyone reading this to try wim hof method as well it has helped me a lot.

[@EdwardsNH]

Not at all. The Wim Hof breath is hyperventilating. Very different. Both are very powerful, but have very different uses/effects on the body

[@Hajun554]

@@EdwardsNH yeah agreed you can continuously use this regularly, wimhof is more hyperventilation then a long breath hold

[@melaniebellin9365]

I m working with pregnant mother during birth. I teach them many different breathing techniques but I was wondering if you ever study breathing methods to cop with intense pain..? Love your podcast 😊😉

[@virtusan]

YEs, absolutely "lamaze" breathing is utilized for just this purpose :-)

[@danielacristina923]

Are there any negative effects from doing this more than 3 times? Can we do this for 5 minutes daily as a practice?

[@coder_rc]

You can

[@dremarcus1622]

Thank you for the help

[@virtusan]

Happy to help! :-)

[@sawmanbigtreeslayer2360]

Thank you!!

[@honeybarapatre]

Thanks! I have exam in 2 days, will try this!

[@rafiahmad4429]

Hey, what’s up doc? I always love all the info you teach👍 I use that technique a lot as a child, my parents use to beat me and I remember doing that breathing. The only difference is it’s a rapid double and sometimes triple inhale before I breathe out. Don’t remember the first inhale was longer🤷‍♂️ I am now 54 with a 22 year old son that never got any whopping I might add. I had to use that breathing as I was commenting here now, and I still think it’s 2 quick inhales one after the other. The first is not longer.

[@jackieharris9750]

I did this and I did feel a bit better but not sure if it was the breathing or coincidence because I've suffered with these feelings in the mornings for ever ! So was very surprised when the feelings started to die down, I do hope it was the excersis that would be brilliant so I will keep on doing them ❤

[@609_]

love you brother

[@abdolhamedsharef2924]

Wonderful professor ❤

[@carlakenyon6073]

lol, I had an eye twitch for most of my serious education- stopped the moment I was done. Wish I had known this 25 years ago

[@gurnoorsingh-k5x]

Full video?

[@petrobotha8166]

Thank you again

[@SimonAZ]

Why not 1 long inhale or 3 short ones? What's the difference?

[@HairwrapsUK]

How does this work? (It’s amazing and I teach it to my kids - but WHY does it work?)

[@lawrencegregory9235]

The breathing pattern signals a message of safety to your nervous system which activates the relaxation response.

[@ilatorabinezhad3827]

Thank you because i am always having stress

[@user-03-gsa3]

This is awesome

[@asaphsalazar2814]

Would you recommend exhaling with your mouth closed and exhaling through your mouth instead ?

[@Sky-vr5vw]

is it normal that your body naturally does this double inhale ?

[@MelB868]

I got stressed out Saturday morning so I just left the room and went to my room to be myself I had to get away from the people that were stressing me out . I don't know how it wasn't stressing my nieces out. My niece said that I get stressed out too easily that I would have a heart attack and die in the real world (hopefully not though)

[@lydiapetra1211]

Please take it easy....may God help you and bless you 🙏

[@rm.makes.me.smile_]

Do I have to be standing or can I sit/lay down while doing this?

[@virtusan]

Sitting, standing, or laying down are all applicable. Perhaps we would recommend doing this practice while sitting for the first few times.

[@jhengis1971]

Making the sighing 'sound' really necessary 😅😂

[@swethakalluri2205]

What app?

[@dusica1904]

It works....

[@mercyshaver5264]

Helpful

[@JiasYTChannel]

Goood❤❤❤❤❤

[@chasewhitemma420]

This made me lightheaded and increased my heart rate I think I did it wrong

[@jillfanning749]

I just did this like ten times

[@solodolo786]

Reminds me of college

[@siamgangte2826]

This is not an ad for Virtusan app. This is an ad for Huberman by Virtusan hosted by the man himself 😂

[@ParminderSingh-ce1oj]

Fuck! That's bhastrika from indian yoga pranayama. I didn't expected this from him

[@Asmakanwal090]

My dark circles gone just because of this breathing exercise😂

[@parth3996]

Achha, Pranayam karna hai

[@Me-eb3wv]

So phase 1 seems work, phase 2 are hobbies such as playing the piano and dancing, and phase 3 is sleep.

[@crdmgc69]

Me - inhales deeply..... 🌬 Also me- tries to sneak in a lil more air....🫁 Air already in my nose- Hey yo, back off.....😤

[@DVONTEE]

😂😂😂

[@billturecki6685]

The last thing the internet needs is another health guru.

[@Sebek086]

1

[@jabronipepparoni1585]

Do I fully inflate my lungs or what?

[@virtusan]

Yes! including a second short inhale after the initial longer inhale to fully expand the lungs.

[@kissfan8675309]

Can’t breathe through my nose.

[@wmyttmlimvty]

I've been doing this when I have hipo my whole life, if you do that and then hold the air one minute the hipo goes away

[@AnnaFedor]

The hipo? 🦛

[@dommagana4537]

Tried it but I got a bit of a sore throat right now and I just hacked for the next 5 mins 😂

[@lukebell7131]

Got high doing this 10 times

[@VanessaV100]

I love Huberman but isn’t it naturally reflexive for everyone to do a “physiological sigh” every 5 mins without noticing it? This is t a criticism of Huberman as I’m sure they gave him this script

[@jesse_campbell]

Who else inhaled immediately?

[@virtusan]

The unconscious influence of mirroring - our breathing can have this co-regulating influence on others 🙂

[@TacomanHehehawhaw]

I kinda feel wierd after doing this

[@bigbadwolf2331]

I did this and a few mucus end up in my mouth ☠️

[@lawrencegregory9235]

This is good. It's a sign of the parasympathetic nervous system (relaxation response) activating.

[@Ritvik___]

But my upper chest slightly pains while doing double inhale , when done repeatedly

[@alexanderwindh4830]

Can you do too much of these? Does your body get used to it?

[@allmektig3604]

I think it would be healthy to do it more regularly.

[@TheFirstAmendment]

These things are great; however, mental, spiritual, emotional healing, and well-being will cure all these issues. Jesus is the answer to that. Why do you worry about the future? Today has enough trouble of its own. Consider the birds of the field. They go about their business and are carefree; everything they need, I provide through nature. Will I not nurture you much more, for you are greater than the birds in my sight?” - Jesus, Matthew chapter 6 (paraphrased)

[@projectfree6438]

Physiological psy

[@mmdrodrigues]

Babies and toddlers do this inately as do adults if they are sobbing or similar. Hacking humans!

[@MubashirullahD]

I find the thought of it suffocating

[@SunnyvaleTrailerParkSupervisor]

Great advice keep the tips coming please

[@virtusan]

Your very welcome! What other advice or tips would you like to hear!

[@CeceKruchkoSmith]

@@virtusan One for panic attack coming?

[@virtusan]

@@CeceKruchkoSmith Yes, its 3-minute emergency relax protocol. You can find it in the Virtusan app now

[@SunnyvaleTrailerParkSupervisor]

Personally I'd like to see tips on health and wellbeing

[@sharmajikabeta7878]

It's just pranayam yoga. Atleast credit the subject

[@TobyLerone76]

The joke who promoted bloodflow for hair loss 🤡🤡🤡🤡

[@Sebek086]

Pierwszy

[@jflexys5114]

Sillyness. This is nonsense

[@thementaldetectorist756]

I thought that, until I got really stressed like, badly. Then I did this and it was almost instantly gone

[@user-iw8sq3bj4g]

​@@thementaldetectorist756same

[@ssingh2985]

You dont know anything 😂. It works. Too bad you're too close minded to learn something

[@Homeheart1]

This exercise does not do what it says it does for all. Calmness No. Just enormous amounts of sorrow and grief that brings forth a run on a d makes the soul cry. This member of the audience is done with being on the receiving end of the inundation of those that have not dealt with what they need to, transference is not lovely it can be awful. At present while there is so much sadness of death, and grief that people are not talking about nor addressing, there is no true calmness nor lasting calmness until it is dealt with. The popular elephant in the room, under the mat, now in the air, breath and breathing needs to be addressed. Can we have honesty in the spiritual and in breathing? Something for you to consider, when we can't breathe properly.

[@virtusan]

While the physiological sigh may not be the answer to the experience of grief the practice itself may aid in regulating the emotional response to grieving a loss. Self-regulation is a wonderful skill to learn in life; as we face challenges, integrate grief, and personally develop.

[@Homeheart1]

@@virtusan Thankyou for your response. This exercise was better with movement. The sigh was also better with strength. Better standing than sitting. The calmness I know, is not dependent on breath, or breathing exercise.

[@ssingh2985]

It works!! .stop complaining

[@steviefpv]

We also do this automatically when we sleep when our blood has too much carbon dioxide.