Neuroscientist: Increase Testosterone PERMANENTLY in Minutes | Andrew Huberman

Summary

Proper breathing technique, especially nasal breathing, has a significant impact on hormones like testosterone and estrogen. Sleep apnea and mouth breathing lead to carbon dioxide buildup and raised cortisol, which lowers testosterone. Getting breathing right while awake and avoiding apnea during sleep can dramatically raise hormones. Becoming a consistent nasal breather has positive cosmetic effects on the face, reduces apnea incidents, increases lung capacity, and optimizes hormones by lowering cortisol. Simple steps like taping the mouth shut at night, exercising while nasal breathing, and using a CPAP machine for severe apnea, can improve sleep and breathing to boost hormones.

Takeaways

• 😴 Not breathing properly during sleep (sleep apnea) leads to reduced testosterone
• 😷 Sleep apnea causes carbon dioxide buildup in the body which negatively impacts hormones
• 💪🏋️‍♂️ Proper breathing improves lung capacity and testosterone production
• 🛌 Getting enough deep, quality sleep allows the body to optimize hormone levels
• 😮‍💨 Apnea means underbreathing or breath holding, usually during sleep
• 🍃 Nasal breathing has benefits for facial structure, sleep, and hormones
• 😥 Mouth breathing can cause cosmetic issues and sleep problems
• 🤯 Cortisol levels increase with poor sleep, which then lowers testosterone
• 💆‍♂️👃 Learning nasal breathing techniques can treat apnea and improve sleep
• 😊 Raising testosterone and estrogen levels is possible through better breathing habits

Q & A

What is apnea and how does it impact hormones?

Apnea is under breathing or cessation of breathing during sleep. It leads to buildup of carbon dioxide in the body which increases cortisol levels. High cortisol decreases testosterone and estrogen levels.

How does proper breathing help optimize hormones?

Proper breathing, especially through the nose, improves sleep quality by reducing apnea episodes. Good sleep allows the body to produce optimal levels of hormones like testosterone and estrogen.

What are some negative effects of mouth breathing?

Mouth breathing can cause poor facial development, drooping eyes, receding chin and other unattractive facial features. It also reduces oxygen intake and increases carbon dioxide levels.

What is the benefit of nasal breathing while exercising?

Nasal breathing while exercising helps dilate the nasal passages over time, making it easier to breathe through the nose. This reduces mouth breathing and chances of sleep apnea.

How can you train yourself to be a nasal breather?

Consciously breathe through your nose more, especially while exercising. This will help dilate the nasal passages. Taping mouth shut at night also helps shift to nasal breathing.

How exactly does apnea impact testosterone and estrogen levels?

The buildup of carbon dioxide due to apnea episodes increases cortisol levels. High cortisol inhibits the production of testosterone and estrogen.

What is the role of deep sleep in hormone optimization?

Deep, slow-wave sleep is important for allowing the body to produce optimal levels of hormones like testosterone and estrogen.

What causes apnea in overweight people?

Overweight people tend to accumulate higher carbon dioxide levels which can lead to excessive sleepiness, reduced deep sleep and apnea episodes.

Should you breathe through nose or mouth while swimming?

For swimmers, breathing protocol involves exhaling through the mouth. There are exceptions for certain sports on mouth vs nose breathing.

What is the physiological sigh mentioned in the transcript?

It refers to the pattern of double inhales followed by exhales that the body does spontaneously to reduce stress when an apnea episode occurs during sleep.