2 hr 23 min

Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance Huberman Lab

    • Health & Fitness

This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance.
 
Thank you to our sponsors:

Thesis - https://takethesis.com/huberman 

Athletic Greens - https://www.athleticgreens.com/huberman 

Headspace - https://www.headspace.com/specialoffer 

 
Our Breath Collective:

http://www.ourbreathcollective.com/huberman 
 
Dr. Jack Feldman Links:

UCLA website - https://bioscience.ucla.edu/people/jack-feldman


Wikipedia - https://en.wikipedia.org/wiki/Jack_L._Feldman


Twitter - https://twitter.com/prebotzinger


Instagram - https://www.instagram.com/jacklfeldman 

 
Our Patreon page:

https://www.patreon.com/andrewhuberman 
 
Supplements from Thorne:

http://www.thorne.com/u/huberman 
 
Social:

Instagram - https://www.instagram.com/hubermanlab 

Twitter - https://twitter.com/hubermanlab 

Facebook - https://www.facebook.com/hubermanlab 

Website - https://hubermanlab.com 

Newsletter - https://hubermanlab.com/neural-network 

 
Timestamps:

00:00:00 Introducing Dr. Jack Feldman

00:03:05 Sponsors: Thesis, Athletic Greens, Headspace, Our Breath Collective

00:10:35 Why We Breathe 

00:14:35 Neural Control of Breathing: “Pre-Botzinger Complex”

00:16:20 Nose vs Mouth Breathing

00:18:18 Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles

00:20:11 Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus

00:26:20 How We Breathe Is Special (Compared to Non-Mammals)

00:33:40 Stomach & Chest Movements During Breathing

00:36:23 Physiological Sighs, Alveoli Re-Filling, Bombesin

00:49:39 If We Don’t Sigh, Our Lung (& General) Health Suffers

01:00:42 Breathing, Brain States & Emotions 

01:05:34 Meditating Mice, Eliminating Fear 

01:11:00 Brain States, Amygdala, Locked-In Syndrome, Laughing

01:16:25 Facial Expressions

01:19:00 Locus Coeruleus & Alertness

01:29:40 Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia

01:35:22 Stroke, Muscle Strength, TBI

01:38:08 Cyclic Hyperventilation

01:39:50 Hyperbaric Chambers

01:40:41 Nasal Breathing, Memory, Right vs. Left Nostril

01:44:50 Breathing Coordinates Everything: Reaction Time, Fear, etc.

01:57:13 Dr. Feldman’s Breathwork Protocols, Post-Lunch 

02:02:05 Deliberately Variable Breathwork: The Feldman Protocol

02:06:29 Magnesium Threonate & Cognition & Memory 

02:18:27 Gratitude for Dr. Feldman’s Highly Impactful Work

02:20:53 Zero-Cost Support, Sponsors, Patreon, Instagram, Twitter, Thorne


Title Card Photo Credit: Mike Blabac
Disclaimer

This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance.
 
Thank you to our sponsors:

Thesis - https://takethesis.com/huberman 

Athletic Greens - https://www.athleticgreens.com/huberman 

Headspace - https://www.headspace.com/specialoffer 

 
Our Breath Collective:

http://www.ourbreathcollective.com/huberman 
 
Dr. Jack Feldman Links:

UCLA website - https://bioscience.ucla.edu/people/jack-feldman


Wikipedia - https://en.wikipedia.org/wiki/Jack_L._Feldman


Twitter - https://twitter.com/prebotzinger


Instagram - https://www.instagram.com/jacklfeldman 

 
Our Patreon page:

https://www.patreon.com/andrewhuberman 
 
Supplements from Thorne:

http://www.thorne.com/u/huberman 
 
Social:

Instagram - https://www.instagram.com/hubermanlab 

Twitter - https://twitter.com/hubermanlab 

Facebook - https://www.facebook.com/hubermanlab 

Website - https://hubermanlab.com 

Newsletter - https://hubermanlab.com/neural-network 

 
Timestamps:

00:00:00 Introducing Dr. Jack Feldman

00:03:05 Sponsors: Thesis, Athletic Greens, Headspace, Our Breath Collective

00:10:35 Why We Breathe 

00:14:35 Neural Control of Breathing: “Pre-Botzinger Complex”

00:16:20 Nose vs Mouth Breathing

00:18:18 Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles

00:20:11 Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus

00:26:20 How We Breathe Is Special (Compared to Non-Mammals)

00:33:40 Stomach & Chest Movements During Breathing

00:36:23 Physiological Sighs, Alveoli Re-Filling, Bombesin

00:49:39 If We Don’t Sigh, Our Lung (& General) Health Suffers

01:00:42 Breathing, Brain States & Emotions 

01:05:34 Meditating Mice, Eliminating Fear 

01:11:00 Brain States, Amygdala, Locked-In Syndrome, Laughing

01:16:25 Facial Expressions

01:19:00 Locus Coeruleus & Alertness

01:29:40 Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia

01:35:22 Stroke, Muscle Strength, TBI

01:38:08 Cyclic Hyperventilation

01:39:50 Hyperbaric Chambers

01:40:41 Nasal Breathing, Memory, Right vs. Left Nostril

01:44:50 Breathing Coordinates Everything: Reaction Time, Fear, etc.

01:57:13 Dr. Feldman’s Breathwork Protocols, Post-Lunch 

02:02:05 Deliberately Variable Breathwork: The Feldman Protocol

02:06:29 Magnesium Threonate & Cognition & Memory 

02:18:27 Gratitude for Dr. Feldman’s Highly Impactful Work

02:20:53 Zero-Cost Support, Sponsors, Patreon, Instagram, Twitter, Thorne


Title Card Photo Credit: Mike Blabac
Disclaimer

2 hr 23 min

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