Andrew Huberman Demonstrates the Best Breathing Technique for Stress Relief | The Tonight Show

Summary

In this engaging interview, neuroscientist Andrew Huberman discusses the role of neuroscience and his work on stress and the nervous system. He shares insights from his 'Huberman Lab' podcast, emphasizing the importance of sleep, sunlight exposure, and physiological sighs for mental and physical health. The conversation highlights practical strategies for enhancing creativity and managing stress in daily life.

Takeaways

• 🧠 A neuroscientist studies the nervous system, including the brain and spinal cord, and how they communicate with the body's organs.
• 🔍 Neuroscientists use tools like MRI scanners to observe brain activity during creative processes or to diagnose neurological conditions.
• 🧬 The guest's lab at Stanford focuses on stress and nervous system regeneration, reflecting the broad scope of neuroscience research.
• 👶 The guest's childhood curiosity led to a unique classroom arrangement where he would share knowledge, foreshadowing his future career.
• 🎙️ 'Huberman Lab' podcast, launched in 2021, has become the top health and fitness podcast, offering science-based advice.
• 🧘 Rick Rubin's practice of stilling the body while keeping the mind active mimics REM sleep, a state associated with creative idea generation.
• 💡 Neuroplasticity is the brain's ability to rewire itself, which occurs during sleep and is crucial for learning and adaptation.
• 🌞 Morning sunlight exposure is vital for aligning circadian rhythms, improving mood, focus, and promoting better sleep at night.
• 👃 The physiological sigh, a specific breathing pattern, can immediately reduce stress levels and is a natural mechanism we all possess.
• 🌬️ Breathing is controlled by the brain, and a particular type of sighing helps regulate stress by adjusting CO2 to O2 levels in the blood.
• 📈 The guest emphasizes practical, science-backed techniques for mental and physical health, such as sunlight exposure and specific breathing exercises.

Q & A

What is the primary focus of a neuroscientist's work?

A neuroscientist primarily focuses on understanding the nervous system, which includes the brain and spinal cord, and how they communicate with the body's organs to facilitate their functions.

How does a neuroscientist study the brain's activity during creative processes?

Neuroscientists can study brain activity during creative processes by using a special scanner with a powerful magnet to observe which parts of the brain are active and how the body, such as heart rate, changes during the creative process.

What is the main area of study in Andrew Huberman's laboratory at Stanford?

Andrew Huberman's laboratory at Stanford mainly studies stress and methods to ameliorate it, as well as the regeneration of the nervous system.

How did Andrew Huberman's childhood curiosity manifest in his school life?

Andrew Huberman's curiosity as a child led to him giving lectures on what he learned over the weekends about biology, flora, fauna, and other scientific topics, in order to keep him quiet in class.

What is the 'Huberman Lab' podcast and what has been its impact?

The 'Huberman Lab' podcast, started by Andrew Huberman in 2021, has become the number-one health and fitness podcast globally, providing insights into neuroscience and practical advice for health and well-being.

What is the significance of the practice of stilling the body with an active mind, as mentioned by Rick Rubin?

The practice of stilling the body with an active mind mimics the state of rapid-eye-movement (REM) sleep, a stage where the brain is highly active, and we often come up with our most original ideas.

What is neuroplasticity and why is it important for the brain?

Neuroplasticity is the brain's ability to rewire itself, which is crucial for learning and adapting to new experiences. It is a fundamental aspect of brain health and function.

Why is getting sunlight exposure after waking up beneficial for health?

Sunlight exposure after waking up helps activate special neurons in the eye that send signals to the brain to wake up, improving mood, focus, and alertness throughout the day, and promoting better sleep at night.

What is the role of intrinsically photosensitive melanopsin retinal ganglion cells in our body's response to light?

These cells, found in the retina of the eye, are sensitive to light and send a direct signal to the brain to help regulate our circadian rhythms, mood, and alertness.

How does the practice of physiological sighs help in reducing stress?

Physiological sighs involve a double inhale and a long, slow exhale, which adjusts the levels of carbon dioxide to oxygen in the bloodstream, impacting the brain and quickly reducing stress levels.

What is the recommended method for performing a physiological sigh to reduce stress?

To perform a physiological sigh, one should take a complete inhale through the nose until the lungs feel full, then sneak in a bit more air as a second inhale, followed by a long, slow exhale through the mouth until the lungs are completely empty.

Outlines

00:00

🧠 Understanding Neuroscience and Stress

In the first paragraph, the guest, a neuroscientist, is introduced and provides an overview of the profession, focusing on the study of the nervous system, including the brain and spinal cord, and their connection to the body's organs. The guest discusses the role of neuroscientists in understanding brain function during creative processes and in addressing neurological conditions. The discussion also touches on the guest's personal research on stress and the nervous system's regenerative capabilities. The neuroscientist's early curiosity and unique childhood experiences are shared, highlighting their journey into the field of neuroscience.

05:01

🌞 The Importance of Sleep and Morning Light for Health

The second paragraph delves into the significance of sleep for mental and physical health, emphasizing the brain's rewiring process during sleep. The guest suggests that exposure to bright light, preferably sunlight, shortly after waking up is crucial for aligning circadian rhythms and promoting better mood, focus, and alertness throughout the day. The explanation includes the role of specific neurons in the retina that respond to light and the impact on the brain's wake-up process. Additionally, the paragraph discusses the concept of physiological sighs as a method for immediate stress relief, describing the technique and its effect on stress levels and the brain's carbon dioxide to oxygen balance.

Keywords

💡Neuroscientist

A neuroscientist is a professional who studies the nervous system, including the brain and spinal cord. They aim to understand how these parts connect with the body's organs, influencing functions like heart rate and digestion. In the video, the neuroscientist explains their role in researching stress and the nervous system's regeneration.

💡Brain

The brain is the central organ of the nervous system responsible for processing sensory information, regulating bodily functions, and enabling thought and emotion. The neuroscientist discusses how the brain interacts with other organs and its ability to rewire itself, a concept known as neuroplasticity.

💡Neuroplasticity

Neuroplasticity refers to the brain's ability to reorganize itself by forming new neural connections. This process allows the brain to adapt to new experiences, learn, and recover from injuries. The neuroscientist highlights the importance of neuroplasticity in maintaining brain health and adapting to new information.

💡Stress

Stress is the body's response to challenging situations, which can affect mental and physical health. The neuroscientist's laboratory studies how stress impacts the nervous system and explores ways to alleviate it. Techniques like the physiological sigh are discussed as methods to reduce stress in real time.

💡Physiological Sigh

The physiological sigh is a breathing technique involving a double inhale followed by a slow exhale. This method helps to quickly reduce stress by adjusting carbon dioxide and oxygen levels in the bloodstream. The neuroscientist explains how this technique can be used to calm oneself during stressful situations.

💡Circadian Biology

Circadian biology is the study of the body's internal clock, which regulates sleep-wake cycles and other physiological processes. The neuroscientist emphasizes the importance of morning sunlight exposure to align these internal clocks, improving sleep quality and overall health.

💡REM Sleep

Rapid Eye Movement (REM) sleep is a stage of sleep characterized by vivid dreams and significant brain activity. It plays a crucial role in emotional regulation and creativity. The neuroscientist discusses how REM sleep contributes to the reorganization of neural connections and the generation of creative ideas.

💡Huberman Lab

The Huberman Lab is a podcast created by the neuroscientist, focusing on health and fitness topics. It aims to make scientific information accessible and practical for improving mental and physical well-being. The show has gained significant popularity, becoming the number-one health and fitness podcast.

💡Rick Rubin

Rick Rubin is a renowned music producer known for his creativity and innovative approach to music. In the video, he is mentioned as an example of someone who practices mindfulness techniques to enhance creativity. His methods, like stilling the body while keeping the mind active, are discussed as tools for generating ideas.

💡Breathing Techniques

Breathing techniques are methods used to control breathing patterns to achieve specific physiological effects. The neuroscientist describes the importance of breathing for stress reduction and overall health, highlighting practices like the physiological sigh to manage stress in everyday situations.

💡Morning Sunlight

Morning sunlight exposure is recommended for setting the body's internal clock and improving sleep quality. The neuroscientist advises getting 5-15 minutes of sunlight soon after waking up to enhance mood, focus, and sleep patterns. This practice aligns with circadian biology principles.

Highlights

A neuroscientist aims to understand the nervous system, including the brain and spinal cord, and how they communicate with the body's organs.

Neuroscientists use scanners to study brain activity during creative processes and understand neurological conditions.

Andrew Huberman's laboratory at Stanford focuses on stress and the regeneration of the nervous system.

Huberman's childhood curiosity led to him giving lectures in class, which is a practice he continues through his podcast.

The 'Huberman Lab' podcast became the number-one health and fitness podcast, offering accessible science-based advice.

Rick Rubin's practice of stilling the body while keeping the mind active mimics the REM sleep state, fostering creativity.

Neuroplasticity is the brain's ability to rewire itself, which occurs during sleep and is crucial for learning.

Sunlight exposure after waking up helps regulate circadian rhythms and improves mood and alertness throughout the day.

Breathing, specifically physiological sighs, is a fast and effective way to reduce stress levels in real time.

The physiological sigh involves a double inhale through the nose and a slow exhale through the mouth.

Exposure to morning sunlight sets a timer for sleepiness about 16 hours later, promoting deeper sleep.

Circadian biology involves various internal clocks that need to be aligned for optimal health and performance.

The importance of sunlight for mental and physical health cannot be overstated, as it is fundamental to our circadian rhythm.

The brain's unique ability to rewire itself is a testament to its complexity and adaptability.

The 'Huberman Lab' podcast offers practical advice on how to improve sleep, mental health, and overall well-being.

The practice of stilling the body to enhance creativity is a technique that can be applied during the day for idea generation.

Breathing techniques are not just for relaxation but are scientifically proven methods for stress reduction.

Transcripts

-Welcome to "The Tonight Show."

Thank you so much for being here.

-Delighted to be here. Thanks.

-For anyone not familiar with your background,

can you explain what type of work

does a neuroscientist actually typically do?

-Sure. So, a neuroscientist is somebody

that wants to understand the nervous system,

which is the brain and spinal cord.

And the brain and spinal cord has a bunch of cells,

a bunch of little things there

that connect to all the organs of the body --

the heart, the lungs, the liver, the stomach.

And all of those organs are communicating with the brain,

and the brain is helping to make all those organs work.

A neuroscientist wants to understand how all that happens.

And so, for instance,

they can take somebody like you, who's creative and funny,

put them in a special scanner with a powerful magnet,

and look at what parts of the brain are active,

how the body changes, things like heart rate,

et cetera while coming up with something

in the creative process.

Or if, God forbid,

somebody is suffering from some sort of neurologic condition,

you can try and understand what brain areas are failing

and test different remedies for that.

And my particular laboratory at Stanford studies stress

and how to ameliorate stress.

And we've also worked on regeneration

of the nervous system.

So this is the kind of thing that neuroscientists do.

And it's been my obsession for a very long time.

-Yeah. Were you always a curious kid?

-I was, you know,

to the extent that it could actually get me

into a bit of trouble.

So, as a kid, I always had this voice, which is kind of unusual.

-Yeah, you have a very good, deep --

-Well, they call me "Froggy,"

from the kid on "The Little Rascals."

-Oh, I loved Froggy.

-Yeah, so, my voice never changed.

There's a -- It never changed. -That's your baby, child voice?

Right. So I grew up with this voice.

And so in class,

if I was talking to somebody next to me,

everyone could hear, right?

It was a low-frequency sound.

You know, it stood out in the classroom with other,

you know, high-frequency voices.

-[Deeply] Do you have a crush on me? Or whatever, yeah.

-Something like that. -They would hear it.

-So, the -- My weekends were largely spent

reading about biology,

flora and fauna, tropical fish, tropical birds,

anything about science and nature.

And then they realized the best way

to get me to be quiet in class

was I would come in on Monday mornings,

and they'd give me 10 to 15 minutes to give a lecture

about what I had learned over the weekend.

-Are you kidding me?!

-And then I would do my best to sit quietly.

So I've been giving you university-type or professor --

professorial, excuse me, type lectures since I was very young.

-How old were you when the teachers let you do this?

-Probably 5, 6, 7, yeah.

They actually -- -I love that story.

-Yeah. -Look at you now.

I mean, you started "Huberman Lab,"

this podcast.

It was in 2021. It's become giant.

It's the number-one health and fitness podcast in the world.

[ Cheers and applause ] Crushing it.

I personally have been listening to you every weekday

morning for the last seven months, and I love it.

I love your podcast. It's so fun.

It's so smart. It's so approachable.

The other day, I was relistening to -- It was a good one,

a good, long one with Rick Rubin.

-Rick is an unbelievable creative, as you know,

and one thing that I learned from Rick,

which is I think a useful tool that I've certainly applied,

is Rick has this practice of taking a few minutes

or longer each day

and completely stilling his body with his eyes closed,

but keeping his mind very active.

Now, this might seem strange. -Wait. So you're not sleeping.

-You're not sleeping.

You're wide awake, intentionally,

with the body completely still, eyes closed.

-I'm doing it right now.

-Now, what's interesting about this practice --

it might seem kind of mystical or esoteric,

but what's interesting about this practice

is that it almost precisely mimics a state

that we all go into every night when we go to sleep,

which is called rapid-eye-movement sleep.

In a particular stage of sleep, you have REM sleep.

The eyes move back and forth like this.

If you're awake and you look at somebody, which is creepy,

but look at them while they're --

you'll see their eyes moving under the eyelids.

During rapid-eye-movement sleep,

Sleep dreams tend to be very emotionally laden and elaborate,

and it is during rapid-eye-movement sleep

that we often come up with our most original ideas.

-I come up with so many weird ideas

in the middle of the night.

-Do you write them down? -I record them.

I feel bad for my wife,

because I will just get up in the middle of the night

and just, like, I grab my phone and just be like,

"Everybody's talking about my tight pants," you know?

And I go, "I'll get to that somehow

and I'll figure that out.

That's an idea." But he does that during --

-During the day as a deliberate practice.

For some people, it's in the shower.

For some people, it's while walking.

For a lot of people, it's in this kind of liminal

stage between asleep and awake that ideas spring to mind.

And it must be that -- And we know that it's during

the nighttime, when we sleep,

that the brain is reorganizing its connections based

on the things we learned or experienced the previous day.

This is one of the things

that makes the brain a really special organ.

It's the only organ, at least to my knowledge,

that can deliberately rewire itself,

something we call neuroplasticity.

-Yeah, a lot of -- Yeah, you talk about neuroplasticity.

And I take whatever I can.

I tried some things that you recommend or sometimes

I just take it and listen to you and you go, "Yeah."

But I do like the idea of neuroplasticity

and just keeping your brain moving and alive.

And I -- You've changed my idea of what sunlight means.

-Yeah, one of the most fundamental and best things

we can all do for our health

is to get excellent sleep each night.

It's the foundation of mental health,

physical health, and performance in any creative --

-That's the secret -- sleep. -Sleep is absolutely the secret.

It's when rewiring of the brain occurs, when learning occurs.

But many people struggle with sleep,

and the single best thing you can do, not just for sleep,

but for all of your mental health and physical health,

believe it or not, is as soon as possible after waking,

try and get some bright light,

ideally from sunlight, in your eyes

for somewhere between 5 and 15 minutes.

You can take a coffee outside. You can go out on the porch.

It doesn't work so well through a window

or with sunglasses on, fine to have eyeglasses or contacts on.

Why does this work?

Well, two things happen when you do that.

Light hitting the eyes early in the day,

when the sun is low in the sky, even on an overcast day --

I would say, especially on overcast days,

you want to do this -- triggers the activation

of a special set of neurons.

The name doesn't matter, but they're called

intrinsically photosensitive melanopsin retinal

ganglion cells, which is just nerd-speak

for the nerves in your eye. -People know.

If you're playing the drinking game at home, take one shot.

-That's right. These cells that everyone has in their eyes

send a direct signal to the brain to wake you up,

essentially, and give you better mood,

daytime focus, and alertness throughout the day.

And that process of looking at the sun

in the morning -- Don't stare at the sun, blink as needed.

But what it does is, it sets a timer

so that you get sleepy about 16 hours later,

and you will enjoy much deeper sleep.

So, this is the foundation --

-The reaction that I just did in my head.

Everyone's like, "Oh! Yes!"

-Yeah, it's absolutely fundamental, it costs nothing,

and it's what is called our circadian biology.

We have all these different clocks within our cells.

They need to be aligned, right?

If you were to walk into a watch or clock store

and all the clocks are set to something different

and alarming at different times, that's what happens

if you don't do this morning-sunlight viewing

on a regular basis.

-I love this,

and another thing I got from you also is breathing,

how important breathing is.

I know it sounds ridiculous,

but if I could invest money, I would invest in breathing.

-Yeah, so -- -I think that's the new thing.

-That's a good investment. -Yeah.

2024, everyone's going to be breathing.

-Everyone's gonna be doing it. -Trust me. Mark my words.

-Well, the amazing thing about breathing

is that your brain is always handling this.

It's always generating these breathing rhythms --

inhale-exhale, inhale-exhale -- through a specific brain center.

However, there's a particular station in your brain, a region,

a collection of neurons in your brain

that controls a different pattern of breathing.

This is an area of the brain

that's specifically dedicated to a pattern

of breathing called physiological sighs.

So, what I'm about to describe is not breath work

in the sense of, you know, going and taking

a class in breath work.

This is something that you actually do periodically

throughout the day.

You don't notice it. During sleep, you do it.

And this is -- and my laboratory works on this

specifically -- the fastest and the best way to de-stress,

to lower your level of stress in real time.

And this is very important

because life is stressful, right?

Like, we can't control external events.

And we hear all this stuff like meditate, vacation, massage,

do all this stuff, but that's great,

but what if you're stressed in the moment, right?

You're about to give a talk

or you're in a difficult conversation

or, you know, the world seems to be spinning around you.

The physiological sigh brings your level of stress

down immediately, very quickly,

and we all have the capacity to do it.

And it's done the following way.

It's a double inhale through the nose.

The first one is a complete inhale

until your lungs feel full,

and then you sneak in a little bit more air as a second inhale,

and then a long, slow exhale through the mouth

until your lungs are completely empty.

Yeah, we can all do it together. -We should do this.

We should all do this together.

Alright, so, will you tell us when to stop inhaling?

-Yeah, I can't do it while speaking.

-Okay.

-And this is completely safe to do unless you're underwater.

-No one here is swimming? Alright, good.

Show of hands.

-So, you're going to do a big, deep inhale through your nose

until your lungs are full, so let's do that.

So big inhale.

And now, before you exhale, sneak in a little bit more air

to maximally inflate your lungs.

And now slowly exhale all your air through your mouth

until your lungs are completely empty.

-We all just destressed, right? I love this.

And then it brought... -Yeah.

-Fascinating. We all just learned this.

-Thank you.

-Look at how happy everyone is.

-Thank you.

-Alright. That's too much. They're clapping too much.

-No, no, no. It's quite all right.

It can be done anytime, again. Again, it's not a hack.

You know, you hear this term a hack.

A hack implies, like, doing something

that was intended for one purpose for another.

This is not a hack.

This pattern of breathing was discovered not by me,

but by scientists in the 1930s.

If you have a dog, you can watch your dog before

it goes to sleep at night.

It will do this.

It adjusts the levels of something called carbon dioxide

to oxygen in your bloodstream, which impacts the brain.

There's a brain center dedicated to this,

and I can tell you that one or two

physiological sighs is the fastest and most complete way

to calm yourself down in real time.

-I'm a big fan and congrats.

You deserve to be the number-1 podcast.

Andrew Huberman.

Check out the "Huberman Lab" podcast

on all podcast platforms.