All mentions 39 clips
▶ Your Top Health Questions Answered 9:53 “I've talked a lot about physiological sigh. It's called physiological sigh, not just sighing, because it involves this double inhale, long exhale, which is involved in reducing the amount of so-called sympathetic autonomic arousal, again, just alertness.” ▷ How to Control Your Cortisol & Overcome Burnout 1:23:45 “The fastest way to calm down in real time is going to be the so-called physiological sigh, which is just a big, deep inhale through your nose, then a second sharp inhale to try and maximally inflate your lungs, and then a long exhale until your lungs are empty. If you're experiencing stress, especially in the evening and nighttime hours, do one to three physiological sighs.” ▷ Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity 45:45 “Now I've talked before on this podcast and all over social media about the so-called physiological sigh, a naturally occurring form of breathing that occurs in sleep and that we can deliberately do anytime we want to calm down fast.” ▷ Tools for Managing Stress & Anxiety | Huberman Lab Essentials 12:58 “When you're feeling stressed, The physiological sigh done just one to three times.” ▷ How to Learn Faster by Using Failures, Movement & Balance | Huberman Lab Essentials 25:31 “the two that I've spoken about previously on various podcasts I'll just review them really quickly are the double inhale exhale so inhaling twice through the nose and exhaling once through the mouth this is what's called a physiological sigh offloads carbon dioxide from the lungs” ▷ How to Control Your Inner Voice & Increase Your Resilience | Dr. Ethan Kross 2:12:09 “things like long exhale, breathing, physiological size, meditation...” ▷ Create Your Ideal Future Using Science-Based Protocols | Ari Wallach 1:14:54 “The two deep breaths and the long exhale, it works to bring your level of autonomic arousal down, make you navigate that situation better.” ▷ Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination | Dr. Martha Beck 1:11:02 “I mean, I – and my lab studies stress and I talk about stress relief and physiological size are a great way to reduce real-time stress and I stand by that.” ▷ How to Improve Skin Health & Appearance 1:57:16 “We have a master stress episode that talks about real-time tools that you can use, like the physiological sigh... It's the fastest way that I'm aware of to reduce one's levels of stress... physiological side takes about 10 to 15 seconds.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre 44:08 “I would think that we perhaps should teach kids some tools to modulate their stress in real time like physiological size I don see why not I certainly wish I had tools to regulate my stress when I was younger” ▷ The Science of Your Gut Sense & the Gut-Brain Axis | Dr. Diego Bohórquez 2:23:26 “physiological size two inhales followed by a full exhale to lungs empty these are core physiological mechanisms known to activate the vagus and lead to calming” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre 11:35 “Well, the fastest way is going to be physiological size, probably repeated two or three times in a row if you don't experience that the first time.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House 3:01 “I'll deliberately not repeat what I said earlier about physiological size, panoramic vision, etc., and raising stress threshold, because we covered that already.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Toronto, ON 12:08 “I don't think there's a lot that one can do in real time, except perhaps physiological size.” ▷ Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health 41:14 “the best way that I'm aware of... to reduce your stress in real time is the so-called physiological sigh... You simply do a big inhale through your nose... sneak in another brief inhalation... And then you're going to do a long extended exhale through the mouth.” ▷ Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health 1:20:09 “we had people set aside five minutes per day... and we just had them repeat that physiological sigh for a duration of five minutes total... two inhales through the nose and then a full exhale to lungs empty through the mouth.” ▷ How to Use Music to Boost Motivation, Mood & Improve Learning | Huberman Lab Podcast 1:27:58 “It's a breathing technique of two inhales through the nose and a long exhale through the mouth... at this point in time, we understand to be the fastest and most effective way to reduce one's levels of anxiety in real time.” ▷ AMA #9: Kratom Risks, Does Infrared Sauna Work & Journaling Benefits 20:17 “Many of you have heard me talk about the physiological sigh as something that you do voluntarily, the double inhale through the nose and then a long exhale in order to rapidly reduce your level of stress. As far as we know, that's the fastest way to deliberately lower your level of stress.” ▷ Science-Supported Tools to Accelerate Your Fitness Goals 56:24 “a great pattern of breathing to incorporate during rest between sets is... the physiological side... It's two inhales followed by an extended exhale... If you do one, truly just one physiological side at the beginning of the rest period” ▷ How Psilocybin Can Rewire Our Brain, Its Therapeutic Benefits & Its Risks 1:30:30 “I've talked a lot about this before on previous podcasts. So rather than explain it to you again here now, we'll put a link to the physiological psi.” ▷ How to Breathe Correctly for Optimal Health, Mood, Learning & Performance 15:21 “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.” ▷ How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried 56:00 “I'm a big proponent of physiological sighing, real-time.” ▷ AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More 26:08 “The two that I recommend the most would be double inhale, followed by a full exhale, and then repeat for a period of five minutes, known to substantially reduce anxiety, stress, and the various physiological systems associated with arousal. One to three of those will reduce your stress substantially.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Los Angeles, CA 29:49 “Like a physiological side directly calms you down quickly. It mediates the calming response.” ▷ Fitness Toolkit: Protocol & Tools to Optimize Physical Health 1:33:55 “In between sets, what I really strive to do is to bring my heart rate down as much as possible, calm myself down as much as possible.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Seattle, WA 39:31 “This double inhale, long exhale, the so-called physiological sigh, was the most effective breathing practice for allowing people to control their heart rate variability, reduce overall heart rate, access better sleep. ... I love the idea that people can do a very brief protocol once a day.” ▷ The Science of Love, Desire and Attachment 47:48 “But for instance, the physiological sigh, this tool that I've talked about extensively of two inhales through the nose, as deeply as you can on the first one, sneaking in a little bit more air on the second one, and then a long exhale through the mouth is a way of adjusting that autonomic seesaw. It tends to make us more calm.” ▷ Using Play to Rewire & Improve Your Brain 5:07 “I've also encouraged people to use the physiological sigh deliberately, not just spontaneously, as a way to reduce their stress quickly. ... you want to remind yourself to engage in these physiological sighs fairly regularly.” ▷ Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman 1:53:32 “You know, you're nervous, you take a deep breath, and it seems to help relax. Or a sigh.” ▷ Erasing Fears & Traumas Based on the Modern Neuroscience of Fear 1:52:01 “There's a pattern of breathing that we all do in sleep when our carbon dioxide levels in our bloodstream get too high, and we do this when we get claustrophobic, meaning we do it reflexively, and that's a double inhale through the nose, followed by a long exhale.” ▷ Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging 2:08:59 “Things like the physiological side, two inhales through the nose and a long exhale.” ▷ How to Optimize Your Brain-Body Function & Health 25:55 “The simplest way to do this... is to emphasize exhales through what's called a physiological sigh. Two inhales, could be through the nose or the mouth, but ideally through the nose... followed by a long exhale.” ▷ How to Build Endurance in Your Brain & Body 1:32:57 “Typically you can relieve that side cramp, which isn't a cramp at all, that side stitch by doing the double inhale, exhale, really breathing deeply and then sneaking a little bit more air in... But if you repeat that a few times, often... what'll happen is that side stitch will just naturally disappear.” ▷ Science of Muscle Growth, Increasing Strength & Muscular Recovery 1:33:33 “You could do 10 physiological sighs, double inhales through the nose, followed by long exhales. That will definitely engage the parasympathetic nervous system at the end of training.” ▷ How to Learn Skills Faster 14:38 “The way to relieve it is very simple. You do the physiological side that I've talked about in previous episodes of the podcast and elsewhere, which is a double inhale through the nose, very deep, and then a long exhale.” ▷ Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function 28:55 “So if you find yourself getting stressed and staying stressed, there are great tools that we provide in the stress episode that relate to things like the double inhale, exhale, the so-called physiological sigh, you can incorporate an NSDR, a non-sleep deep breath protocol, et cetera.” ▷ The Science of How to Optimize Testosterone & Estrogen 46:16 “I've talked about the physiological sigh on previous episodes of this podcast, of this pattern of double inhales followed by exhales that one can do consciously to reduce stress and anxiety and offload carbon dioxide,” ▷ Tools for Managing Stress & Anxiety 34:29 “When you're feeling stressed, the physiological sigh done just one to three times, it will be double inhale, exhale, double inhale, exhale maybe just two times will bring down your level of stress very, very fast. And as far as I know, it's the fastest way to accomplish that.” ▷ Learn Faster Using Failures, Movement & Balance 1:01:49 “The two that I've spoken about previously on various podcasts and I'll just review them really quickly are the double inhale exhale. So inhaling twice through the nose and exhaling once through the mouth. This is what's called a physiological sigh... That will calm you down faster than anything else that I'm aware of.”