In this episode Andrea Samadi revisits her conversation with Rohan Dixit, founder of Leaf Therapeutics, exploring how heart rate variability (HRV) and breath awareness reveal hidden stress and support self-regulation. Learn practical breath techniques like the physiological sigh and slow breathing, plus tips to calm nighttime stress and improve sleep, so you can build lasting resilience without over-relying on technology. In Episode 389, we revisit our September 2022 interview with Rohan Dixit, founder of Lief Therapeutics, where we explore the science behind HRV, breath awareness, and how learning to regulate our nervous system can improve stress, sleep, and resilience. In this episode, we cover: ✔ What heart rate variability (HRV) is and why it’s one of the most important biomarkers for understanding stress, recovery, and resilience ✔ Why many people unknowingly hold their breath during stressful moments and how this impacts mental health and nervous system regulation ✔ How breath awareness can help shift the body from a stress response to a calmer, more regulated state ✔ How wearable technology like the Lief Therapeutics device can help people recognize stress patterns in real time ✔ Why improving breathing patterns before sleep can improve sleep quality and reduce anxiety the following day ✔ The connection between self-regulation, nervous system awareness, and long-term mental health ✔ Why learning to regulate stress through breathing is a skill that develops over time, not a one-time solution Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I’m Andrea Samadi, and here we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so we can create measurable improvements in well-being, achievement, productivity, and results. When we launched this podcast seven years ago, it was driven by a question I had never been taught to ask— not in school, not in business, and not in life: If results matter—and they matter now more than ever—how exactly are we using our brain to make these results happen? Most of us were taught what to do. Very few of us were taught how to think under pressure, how to regulate emotion, how to sustain motivation, or even how to produce consistent results without burning out. That question led me into a deep exploration of the mind–brain–results connection—and how neuroscience applies to everyday decisions, conversations, and performance. That’s why this podcast exists. Each week, we bring you leading experts to break down complex science and translate it into practical strategies you can apply immediately. Season 15 we’ve organized as a review roadmap, where each episode explores one foundational brain system—and each phase builds on the one before it. Season 15 Roadmap: Phase 1 — Regulation & Safety Phase 2 — Neurochemistry & Motivation Phase 3 — Movement, Learning & Cognition Phase 4 — Perception, Emotion & Social Intelligence Phase 5 — Integration, Insight & Meaning PHASE 1: REGULATION & SAFETY Staples: Sleep + Stress Regulation Core Question: Is the nervous system safe enough to learn? Anchor Episodes Episode 384[i] — Baland Jalal How learning begins: curiosity, sleep, imagination, creativity Episode 385[ii] — Bruce Perry “What happened to you?” — trauma, rhythm, relational safety Episode 387[iii] Sui Wong Autonomic balance, lifestyle medicine, brain resilience Episode 389 Rohan Dixit HRV, real-time self-regulation, nervous system literacy Episode 390 Dr. Kristen Holmes (Whoop) Recovery Metrics, physiological readiness Episode 391 Antonio Zadra Sleep, dreaming, REM Integration EPISODE 389 — Rohan Dixit HRV, Real-Time Self-Regulation, and Nervous System Literacy In Phase 1: Regulation & Safety, we are asking one essential question: Is the nervous system safe enough to learn? So far, we’ve revisited Dr. Baland Jalal on curiosity, sleep, imagination, and creativity; Dr. Bruce Perry on trauma, rhythm, and relational safety; and Dr. Sui Wong on autonomic balance, lifestyle medicine, and brain resilience. Today, we return to one of my favorite episodes—Episode 248[iv] with Rohan Dixit, founder of Lief Therapeutics—where we explored how a deeper understanding of heart rate variability, or HRV, can help us sharpen our awareness of stress, recovery, and resilience. What stood out most to me about Rohan’s work was that his wearable device was never meant to become something we depend on forever. Instead, it was designed to help people learn how to breathe and regulate themselves in real time—so that eventually, they can recognize stress, anxiety, and overwhelm on their own, and know how to calm their body without needing the device. At the heart of Rohan’s mission is something much bigger than technology. It’s about helping people build the skills to manage stress in healthier ways—without over-relying on medication, quick fixes, or habits that may bring short-term relief but create long-term harm. This episode reminds us that self-regulation is a skill. And when we learn to read the signals of the body, we can begin to build the safety and stability the brain needs for learning, healing, and growth. 🎥 CLIP 1 — Rohan Dixit Before we looked at the device that Rohan created to improve our HRV in real time, Andrea asked Rohan, “What are we missing that could help us handle life’s pressures better? Before we talk about your device, what do you think people are missing?” Rohan explained that for most people, the number one thing is becoming more aware of their breath—and noticing how their breathing patterns change throughout the day. Many people unintentionally hold their breath or breathe more shallowly when they are stressed. I immediately related to what he was saying. I shared that I had noticed this myself when listening back to some of my earliest podcast interviews (Episodes 1–50). During moments of stress or focus, I realized I was actually holding my breath, and looking back I wondered, “Why wasn’t I breathing?” Rohan pointed out that this is extremely common. Many people don’t realize they are doing it, yet breathing patterns have a powerful impact on our mental health and overall state of mind. Simply becoming aware of our breath—and learning to regulate it—can be one of the most effective ways to calm the nervous system and manage stress. Breathing Awareness: The Missing Skill for Managing Stress Key Takeaways Most people are unaware of how they breathe. Many of us unintentionally hold our breath or change our breathing patterns when we are stressed, focused, or overwhelmed. I notice that I do this and the worst time to do this, is right before sleep, if my stress levels have been unusually high. The first step to improving this is to notice how you breathe. Breath is directly connected to our nervous system. When breathing becomes shallow or paused, it can signal the body that we are under stress, activating the sympathetic “fight or flight” response. Have you EVER noticed having a hard time catching your breath at a time when you know you should be resting? I have, and just noticing this, and talking about it, was the first step I took to making a change to better manage whatever it was that was stressing me out at that time. Breath awareness is the first step to self-regulation. Simply noticing how you are breathing throughout the day can dramatically improve your ability to regulate stress. I had never paid much attention to how I was breathing, until I wore the Leif Therapeutic HRV monitor. Small breathing changes can influence mental health. Intentional breathing can shift the body toward the parasympathetic “rest and recover” state, improving calm, focus, and emotional balance. It really did make an impact to notice when my breathing was shallow, or when I was holding my breath. Once I could see this pattern, I was able to practice the steps we will talk about next, to bring myself back to calm. Listener Action Steps Putting these key takeaways into action: 1. Notice Your Breath Throughout the Day Set a reminder on your phone 3–5 times per day to pause and ask: Am I holding my breath? • Is my breathing shallow? • Am I breathing through my chest or diaphragm? Awareness is the first step toward change. It looks like since our last interview, the Leif device now uses AI to help you to change your breathing when you are under stress. I never paid attention to my breath throughout the day before using the Leif device that noticed my patterns quickly and easily for me. 2.Practice the “Physiological Sigh” A simple science-backed breathing reset: Inhale through your nose Take a second short inhale Slowly exhale through the mouth Repeat 3–5 times to quickly reduce stress. American neuroscientist Dr. Andrew Huberman[v] has covered the physiological sigh often on his podcast, explaining how 2 quick inhales, followed by one long exhale, can in real-time, make a significant impact on your stress levels. 3. Try 5 Minutes of Slow Breathing Research shows breathing around 5–6 breaths per minute can increase heart rate variability (HRV) and calm the nervous system. Example rhythm: Inhale for 4–5 seconds • Exhale for 5–6 seconds 4.Watch for Breath-Holding During Stress Common moments when people hold their breath: Working intensely • Reading email • Public speaking • Driving in traffic • Recording a podcast interview Right before sleep Once you notice it, exhale slowly and reset your breathing. Short Summary Most people don’t realize they hold their breath when they are stressed. Rohan Dixit explains that simply becoming aware of our breathing patterns can dramatically improve stress regulation, mental clarity, and emotional balance. Learning to breathe intentio
