What is the breathing protocol?

Andrew Huberman recommends a breathing technique called the "physiological sigh" for quickly calming oneself and reducing stress. It involves a double inhale followed by a long exhale, which helps to open up collapsed air sacs in the lungs, facilitating the release of more carbon dioxide. This method is substantiated by scientific literature and yields immediate calming effects 1.

Additionally, for controlling immune system responses and generating energy through hormonal triggers like adrenaline, he discusses a cyclic breathing method involving multiple inhales and exhales followed by breath holds. These breathing patterns can influence immune system function, evident from a study where subjects managed stress responses more effectively through such a protocol 2.

For general fitness and recovery, incorporating several minutes of deliberately slowed breathing after exercise is suggested to enhance overall physical recovery by downshifting the nervous system 3.