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

In this Huberman Lab Essentials episode, my guest is Dr. Jack
Feldman, PhD, a Distinguished Professor of Neurobiology at the
University of California, Los Angeles, and a leading expert in the
science of breathing. We explain the mechanics of breathing and the
neural circuits that generate and regulate our breathing rhythm. We
also discuss how breathing patterns profoundly influence mental
states, including their role in reducing anxiety and enhancing
emotional resilience. Dr. Feldman also shares practical tools, such
as box breathing for daily performance and magnesium L-threonate
supplementation to support cognitive health and longevity. Read the
episode show notes at hubermanlab.com. Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman Mateina:
https://drinkmateina.com/huberman Eight Sleep:
https://eightsleep.com/huberman Timestamps 00:00:00 Jack Feldman
00:00:23 Breathing Mechanics, Diaphragm; Pre-Bötzinger Complex
& Breath Initiation 00:03:25 Nose vs Mouth Breathing 00:04:23
Sponsor: Mateina 00:05:24 Active Expiration & Brain;
Retrotrapezoid Nucleus 00:08:32 Diaphragm & Evolution; Lung
Surface Area & Alveoli, Oxygen Exchange 00:12:56 Diaphragmatic
vs Non-Diaphragmatic Breathing 00:14:23 Physiological Sighs:
Frequency & Function; Polio & Ventilators 00:18:21 Sponsor:
AGZ by AG1 00:19:52 Drug Overdose, Death & Gasps 00:21:38
Meditation, Slow Breathing & Fear Conditioning Study 00:25:28
Mechanistic Science in Breathwork Validation; Breath Practice &
Reduced Fear 00:27:21 Breathing & Emotional/Cognitive State,
Olfaction, Vagus Nerve 00:29:44 Carbon Dioxide, Hyperventilation
& Anxiety 00:31:21 Sponsor: Eight Sleep 00:32:47 Breathing,
Emotion & Autonomic Processes Coordination; Depression &
Breath Practices 00:36:43 Tool: Breathwork Practices, Box
Breathing, Tummo, Wim Hof 00:38:46 Magnesium L-Threonate &
Cognitive Enhancement; Compound Refinement 00:44:28 Clinical Trial,
Magnesium L-Threonate & Cognitive Improvements; Dose, Sleep
00:48:28 Acknowledgements Disclaimer & Disclosures Learn more
about your ad choices. Visit megaphone.fm/adchoices