How can respiration calm us down?


Respiration can significantly calm us down through specific breathing techniques. emphasizes the "physiological sigh," a method involving a double inhale followed by a long exhale through the nose or mouth. This technique offloads carbon dioxide effectively and reduces stress, acting on the bridge between conscious and unconscious control of breathing. It inflates the avioli in the lungs, enhancing a sense of calm and reducing stress 1.

Dr. Huberman also discusses "cyclic sighing," where the physiological sigh is repeated for about five minutes daily. This practice not only reduces stress during the breathing session but extends its benefits throughout the day, including enhanced mood, better sleep, and lower resting heart rate. Data indicates that this five-minute practice can significantly improve overall stress levels 2.

Breathing impacts heart rate variability (HRV), another critical aspect of managing stress. Inhales and exhales influence the heart's response: longer exhales slow the heart rate and induce calm, whereas deeper inhales speed it up. Emphasizing exhales, therefore, can help calm the system quickly and is a practical tool for managing stress in real-time situations 3.

Mind-Body Connection

Andrew explains the power of the physiological sigh, a simple breathing technique that bridges the conscious and unconscious mind. By using this method, one can reduce stress and enhance calmness, leading to a shift in mindset and overall well-being.

Dhru Purohit Show

Reprogram Your Brain to Destroy Laziness and Improve Focus with Dr. Andrew Huberman