The Physiology of Calming Down: A Simple Technique

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A simple and effective technique to reduce stress in real-time is the physiological side breathing pattern. This pattern of breathing naturally restores the proper ratios of carbon dioxide and oxygen in our bodies. It activates a neural circuit in the brain that communicates with the diaphragm and heart, allowing for faster calming than other protocols. The technique involves taking a big inhale through the nose, maximizing lung inflation, and then sneaking in another brief inhalation before a long exhale through the mouth. This opens up collapsed sacs in the lungs and can significantly decrease stress levels. The technique can be performed anywhere by anyone, providing a safe and quick way to calm down in situations such as public speaking.

In this episode, I provide science-based tools and protocols to improve mood and mental health. These tools represent key takeaways from several recently published research studies, as well as from former Huberman Lab guests Lisa Feldman Barrett, Ph.D., an expert in the science of emotions, and Paul Conti, M.D., a psychiatrist with vast clinical expertise in helping people overcome mental health challenges. I explain the first principles of self-care, which include the “Big 6” core pillars for mood and mental health. Those ensure our physiology is primed for our overall feelings of well-being. Then, I explain science-based tools to directly increase confidence, build a stronger concept of self, better understand our unconscious mind, manage stress and improve our emotional tone and processing. I also explain ways to better process negative emotions and traumas. This episode ought to be of interest to anyone wishing to improve their relationship with themselves and others, elevate their mood and mental health, and better contribute to the world in meaningful ways.

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