Neuroscientist: You Will NEVER Feel Stressed Again | Andrew Huberman

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For busy people: 1. Extend your exhales 2. Double inhale and long exhale - physiological sigh

I trained myself not to panic. As I get older, nothing is a drama. It can be the end of my life, but not so easily. Breath well and take it slower than the young days. Walk slowly, react dimmly, keep calm and carry on.

I was severely traumatized years ago as a teenage, got diagnosed with cptsd. Spent my whole life fighting cptsd. I suffered severe anxiety and mental disorder. Not until my wife recommended me to psilocybin mushrooms treatment. Psilocybin treatment saved my life honestly. 8 years totally clean. Never thought I would be saying this about mushrooms.

I am Psychologist, double inhale- physiological sigh is the first exercise i suggest to my clients with any form of anxiety/stress disorders...

Heard this quote the other day: "Take a deep breath and just let go. Find that peace you already know."

This got me through the past few months. I’m a busy attorney in court all day long and Andrew is right, “Life happens”. I use this to chill my body and mind out.

Ok. I’ve watched hundreds of videos about turning off the fight or flight response to deal with my annual to semi annual anxiety induced insomnia. It used to last for weeks to months then I got a good strategy to be able to minimize it to 3-5 days. Then I find THIS video and within 15 minutes of practice stopped my current episode. THANK YOU! Seriously. Thank you! ❤️

My four month old does this right before he goes to sleep! I’ve always thought it was the cutest signal that he was finally settled in and about to pass out, had no idea it served a purpose. Amazing 😍

An old Qigong master taught me how to calm my heartbeat down using a very similar method. First, we empty the lungs. Then fill them with a 4 count in breath, followed with a 6 count exhale. Fully evacuating the lungs with each breath. It’s an amazing tool to help my respiratory system recover from exercise. Or, if I’m in a stressful situation. And it can be done anywhere, at anytime. Peace ✌️ 😊

2:50 for mechanics of the physiological sigh 7:00. Quick stress buster 4:50. Principle 5:30 7:27. Double inhale,exhale 8:29 10:45 9:34. 👌

Here's a detailed summary of the key points discussed: 1. *Introduction to Stress Management* [00:00-00:22]: The video opens by acknowledging the well-known benefits of mindfulness, meditation, and adequate sleep for stress management. However, the speaker notes the difficulty in applying these methods during times of high stress or fatigue. 2. *The Role of the Autonomic Nervous System* [01:01-01:25]: The autonomic nervous system, which controls our states of alertness or calmness, is introduced. The speaker explains that direct manipulation of this system through breathing can effectively manage stress. 3. *Physiological Sigh and Its Effects* [01:32-02:01]: The physiological sigh, a specific breathing pattern, is presented as a powerful tool for rapid stress reduction. This method is grounded in neuroscience and involves a pattern of breathing that directly influences heart rate. 4. *Breathing and Heart Rate Control* [02:47-03:01]: The video explains the connection between breathing patterns and heart rate. Inhaling increases heart rate, and exhaling decreases it. This principle is central to using controlled breathing for stress management. 5. *Double Inhale-Exhale Technique for Stress Relief* [05:43-07:31]: A specific breathing technique is described, involving a double inhale followed by a long exhale. This method effectively reduces stress by adjusting heart rate and removing excess carbon dioxide, which can cause agitation. 6. *Natural Occurrence of Physiological Sigh* [07:24-08:00]: The physiological sigh is a natural response occurring in various situations, like before sleep or after crying. It aids in restoring normal breathing and reducing stress. 7. *Research on Breathing Patterns* [08:47-09:14]: The video references ongoing research studying the effects of deliberate breathing patterns, such as the physiological sigh, on stress and emotional responses. These studies aim to better understand and validate these techniques' effectiveness. 8. *Practical Application and Effectiveness* [09:52-11:01]: The speaker concludes by emphasizing the practicality of the physiological sigh in everyday scenarios. Unlike cognitive strategies that may be challenging to implement during high stress or fatigue, the physiological sigh offers a quick, effective way to reduce stress levels in real-time.

As someone with PTSD in nigh constant hypervigilance I appreciate you sharing this information with us.

This has helped to change my life. Combining this with other tools, I've been able to quit drinking and now I'm even thinking about quitting smoking finally. So tired of poisoning myself. Thank God for these simple, yet extremely affective tools and practices that help ppl get out of an inner hell. I've been there. Now I want to share with others still suffering. God bless every one of Gods creation and may we overcome the evil coming against humanity. If God be for us, who can be against us!

Thank you. I also find simply saying firmly to myself "I am not my anxiety" is immediately grounding.

As a yoga therapist I use elongated exhales (among other techniques) with survivors of trauma and assault. We call this the falling out breath (nickname FOB), It can be useful to leave post-it notes on a bathroom mirror or kitchen cupboard to remind ourselves FOB! Thank you for breaking down the scientific process in a coherent accessible way. Excellent.

I think this is why yoga is so grounding for people- stretching + connection with intentional breath + flow state of movement pattern + meditation at the end!

I appreciate that this is practical and immediately usable. Thank you for sharing and not making it a 1 hour podcast.

We were taught in the navy a technique called box breathing to calm down in a stressful situation that we had to think clearly in so we can function effectively in high stress situations. It (box breathing) did work, but it’s balanced. I then, purposely lengthened the exhale on the box breathing exercise x2/twice as long. Then, 3 times longer. It worked much more efficiently and quickly to create a CALM state. VERY noticeable. For me, it almost felt relaxed for a few mins. Very cool! Thanks for the video!!!

This is a golden tool to carry with us at all times. Remember it always. " you can't control the mind with the mind," but you can relax the body with this way of breathing. Thank you for sharing this beautiful message! ❤