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How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
Huberman Lab
How to Calm Yourself Down Quickly with a Physiological Sigh
If you can understand the mechanical and chemical aspects of breathing, even just at a top contour, well, then the various tools that I discussed during today's episode, such as the ability to calm yourself down most quickly by doing what's called a physiological sigh./nThis is two very deep inhales through the nose. So the first one is a long inhale. And then the second one after that is a quick, sharp inhale to maximally inflate your lungs, followed by a full exhale through the mouth to lungs completely empty. So it's big inhale through the nose, then short inhale through the nose immediately after that in order to maximally inflate the lungs. And then a long exhale through the mouth until your lungs are empty./nYou will understand why that particular pattern of breathing and not simply one inhale or not simply an inhale through the nose and an exhale through the nose as well is optimal for reducing your stress quickly. That double inhale through the nose, followed by a long exhale through the mouth, works to reduce your levels of stress and lower your levels of socalled autonomic arousal very fast in real time.
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