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How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
Huberman Lab
Breathwork more effective than meditation in reducing stress, new study finds
Deliberate breathwork practices done for about five minutes per day across the course of about a month led to greater reductions in stress than did a five minute a day meditation practice. Short meditations mainly lead to improvements in focus and memory, not so much reductions in stress, although they do lead to reductions in stress. Any number of different breathwork practices outperformed meditation in terms of the ability to reduce stress. The three types of breathwork that were explored were box breathing, cyclic sign, and cyclic hyperventilation. Box breathing involves two inhales followed by a long exhale, cyclic sign involves two inhales and one long exhale, and cyclic hyperventilation involves deep inhalation and passive exhalation followed by breath holding. Participants were divided into different groups practicing either breathwork or mindfulness meditation.
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