In this episode 25 protocols
▶ 15:21 Physiological Sigh Behaviors “This is two very deep inhales through the nose. So the first one is a long inhale. And then the second one after that is a quick sharp inhale to maximally inflate your lungs, followed by a full exhale through the mouth to lungs completely empty.” ▷ 23:58 Diaphragmatic Breathing Behaviors “If you inhale and your belly moves outward on the inhale, well, then that phrenic nerve is controlling your diaphragm properly. And then when you exhale, your belly should go in just a little bit. That's diaphragmatic breathing.” ▷ 46:39 Conscious Large Breaths at Altitude Behaviors “If you do find yourself at altitude and you have a headache or you're feeling like you just can't catch your breath, spending some time really consciously trying to draw in larger breaths of air, as much as that might seem fatiguing and you'll be short of breath, it will allow you to adapt more quickly.” ▷ 46:52 Deliberate Hyperventilation With Breath Holds at Altitude Behaviors “A little bit later in the episode, we'll touch on a few methods, including deliberate hyperventilation combined with some breath holds that can allow you to deliver more oxygen to the cells immediately upon arriving at altitude so you don't get quite as much headache, disorientation, and so on.” ▷ 49:39 Mouth Taping During Sleep Behaviors “Taping the mouth shut using medical tape prior to sleep, excuse me, putting medical tape on the mouth prior to going to sleep and then sleeping all night with medical tape on the mouth is one way that people can learn to nasal breathe during sleep and can greatly offset a lot of sleep apnea, snoring, and sleep-related issues.” ▷ 49:42 Medical Tape Tools “Putting medical tape on the mouth prior to going to sleep and then sleeping all night with medical tape on the mouth is one way that people can learn to nasal breathe during sleep.” ▷ 51:03 CPAP Device Tools “Again, if you have severe sleep apnea, you probably do need to check out a CPAP. You should talk to your physician.” ▷ 1:07:30 Track Resting Breathing Rate Behaviors “The basic takeaway here is you want to breathe in a healthy manner at rest. And the best way to do that is to spend some time, and it doesn't take much, maybe a minute or so each day, paying attention to how quickly, how quickly, how quickly, how quickly you are breathing per minute.” ▷ 1:07:54 Avoid Chronic Breath Holding Behaviors “Chronically holding your breath isn't good, but neither is over-breathing.” ▷ 1:10:21 Carbon Dioxide Tolerance Test Behaviors “The carbon dioxide tolerance test is a sort of back of the envelope measure of how well you are managing carbon dioxide. That is how well you can control your breathing at both the mechanical and the chemical level.” ▷ 1:16:37 Box Breathing Behaviors “Now you're going to do two minutes of what most people would call box breathing. What is box breathing? Box breathing are equal duration, inhale, hold, exhale, hold, repeat... That's an exercise that you can do for about two to three minutes, once or twice per week.” ▷ 1:24:17 Whoop Strap Tools “The folks over at WHOOP were generous enough to donate a bunch of WHOOP straps, which allowed us to measure heart rate variation, variability, a number of other different physiological parameters.” ▷ 1:25:54 Mindfulness Meditation Behaviors “However, the research on meditation has shown us that meditation, at least short meditations, mainly lead to improvements in focus and memory, not so much reductions in stress, although they do lead to reductions in stress.” ▷ 1:31:58 Cyclic Sighing Behaviors “The data say that you would want to invest that in cyclic sighing, that is double inhale through the nose, extended exhale through the mouth until your lungs are empty, then repeat for five minutes a day.” ▷ 1:41:42 Use Longer or More Vigorous Inhales to Increase Heart Rate Behaviors “If you want to increase your heart rate, you can simply inhale, longer, and then exhale. Longer and more vigorously relative to your exhales.” ▷ 1:41:50 Extended Exhale to Decrease Heart Rate Behaviors “If you want to decrease your heart rate, well, then you're going to make your exhales longer and or more vigorous than your inhales.” ▷ 1:48:55 Three Inhales Breath for Hiccups Behaviors “That simple method is to inhale three times in a row... and then hold your breath for about 15 to 20 seconds, and then slowly exhale.” ▷ 1:52:40 Deliberate Cold Exposure Behaviors “The Wim Hof method also involves deliberate cold exposure, which as all of you know, I'm a big fan of, and we've done episodes this podcast on, and we have toolkits on deliberate cold exposure for increasing dopamine levels, epinephrine levels, immune system function, et cetera.” ▷ 1:52:58 Cyclic Hyperventilation Behaviors “Anytime you're doing cyclic hyperventilation, you want to be very cautious about not doing it in or near water, because it does greatly increase the risk of shallow water blackout.” ▷ 2:07:05 Increase Inhale Duration or Intensity While Studying Behaviors “If you are sitting down to read or research or study, or you really want to learn some information... it actually makes sense to increase the duration or the intensity of your inhales as you do that.” ▷ 2:08:52 Exhale During Powerful Voluntary Movements Behaviors “Our ability to generate fast directed so-called volitional voluntary movements is greatly enhanced if we do them during the exhale, not the inhale.” ▷ 2:09:31 Nasal Breathing Behaviors “Whenever possible, meaning unless you're speaking or eating or you're exercising or other activities require some change in your pattern of breathing, we should really all be striving to breathe through our nose, not through our mouth.” ▷ 2:10:15 Mouth Breathing During Hard Exercise Behaviors “That of course does not mean that you shouldn't breathe hard through your mouth when you're running or sprinting or exercising hard, but you don't want mouth breathing to be the chronic default pattern that you follow.” ▷ 2:12:50 Put Tongue on Roof of Mouth Behaviors “You should be able to close your mouth and breathe only through your nose... but close your mouth, put your tongue on the roof of your mouth, and it should fit behind your teeth. And you should be able to nose breathe in that position.” ▷ 2:14:26 Avoid Over-Breathing at Rest Behaviors “to have enough of it around, and therefore you don't want to over-breathe, especially at rest.”