Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman

This episode my guest is Dr. Jack Feldman, Distinguished Professor
of Neurobiology at the University of California, Los Angeles and a
pioneering world expert in the science of respiration (breathing).
We discuss how and why humans breathe the way we do, the function
of the diaphragm and how it serves to increase oxygenation of the
brain and body. We discuss how breathing influences mental state,
fear, memory, reaction time, and more. And we discuss specific
breathing protocols such as box-breathing, cyclic hyperventilation
(similar to Wim Hof breathing), nasal versus mouth breathing,
unilateral breathing, and how these each affect the brain and body.
We discuss physiological sighs, peptides expressed by specific
neurons controlling breathing, and magnesium compounds that can
improve cognitive ability and how they work. This conversation
serves as a sort of "Master Class" on the science of breathing and
breathing-related tools for health and performance.  For the
full show notes, visit hubermanlab.com. Thank you to our sponsors
AG1: https://athleticgreens.com/huberman LMNT:
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https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00)
Introducing Dr. Jack Feldman (00:03:20) Sponsors: LMNT & Waking
Up (00:10:35) Why We Breathe  (00:14:35) Neural Control of
Breathing: “Pre-Botzinger Complex” (00:16:20) Nose vs Mouth
Breathing (00:18:18) Skeletal vs. Smooth Muscles: Diaphragm,
Intracostals & Airway Muscles (00:20:11) Two Breathing
Oscillators: Pre-Botzinger Complex & Parafacial Nucleus
(00:26:20) How We Breathe Is Special (Compared to Non-Mammals)
(00:33:40) Stomach & Chest Movements During Breathing
(00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin
(00:49:39) If We Don’t Sigh, Our Lung (& General) Health
Suffers (01:00:42) Breathing, Brain States & Emotions 
(01:05:34) Meditating Mice, Eliminating Fear  (01:11:00) Brain
States, Amygdala, Locked-In Syndrome, Laughing (01:16:25) Facial
Expressions (01:19:00) Locus Coeruleus & Alertness (01:29:40)
Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia (01:35:22)
Stroke, Muscle Strength, TBI (01:38:08) Cyclic Hyperventilation
(01:39:50) Hyperbaric Chambers (01:40:41) Nasal Breathing, Memory,
Right vs. Left Nostril (01:44:50) Breathing Coordinates Everything:
Reaction Time, Fear, etc. (01:57:13) Dr. Feldman’s Breathwork
Protocols, Post-Lunch  (02:02:05) Deliberately Variable
Breathwork: The Feldman Protocol (02:06:29) Magnesium Threonate
& Cognition & Memory  (02:18:27) Gratitude for Dr.
Feldman’s Highly Impactful Work (02:20:53) Zero-Cost Support,
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