Swiftly Minimize Stress Using Breathing Techniques, As per an Authority's Advice
Acclaimed neuroscientist Andrew Huberman from Stanford University introduces an innovative breathing technique capable of reducing stress levels and enhancing focus within a few minutes. In an era characterized by multitasking, this method could potentially contribute to more contemplative decision-making.
Huberman concludes that breathing acts as a direct conduit between the subconscious and conscious, enabling the modification of the brain and body's states in significant ways. This technique could influence mood, physical endurance, and concentration, ultimately leading to improved sleep.
Apparently, during resting breathing patterns, as much as six liters of oxygen enter the lungs every minute. However, many individuals breathe excessively, averaging 15 to 18 breaths per minute. An excessive exhalation due to hyperventilation reduces carbon dioxide, which in turn decreases oxygen supply to the brain and other tissues. This lack of oxygen results in an overexcitable brain that makes it difficult to concentrate and induces anxiety.
Huberman unveils the physiological sigh technique – scientistally-proven, effective, and easy to perform. This consists of:
- Taking two consecutive inhalations through the nose – one deep inhalation, followed by a secondary inhalation without exhaling in between.
- Then, exhaling entirely through the mouth until the lungs are empty.
According to the neuroscientist, this straightforward trick demands only a few minutes and instantly transforms the autonomic nervous system from a state of high excitement and agitation to one of calm. "It's the quickest way to calm down in real time," he emphasizes. Even after a single or three physiological sighs, one can maintain or regain a state of tranquility.
Relevant laboratory research conducted by Huberman and his collegues within Stanford University revealed that a cyclical physiological sigh period, practiced daily for five minutes, effectively "reduces overall stress, promotes relaxation, improves sleep, decreases resting heart rate, and improves mood."
Huberman also outlines a complementary method of cyclic hyperventilation, effective for increasing alertness and concentration. This approach releases tension from the brain and body, enhancing sensory activiation.
To apply the hyperventilation method, adhere to the following steps:
- Inhale deeply through the nose, followed immediately by a deep (active or passive) exhalation through the mouth.
- Repeat the above 25 times, then exhale completely until the lungs are empty and hold your breath for 15 to 30 seconds.
- Repeat this for up to 5 minutes.
As a notable observation, the neuroscientist cautions that sensation of tingling or agitation may present after finishing the protocol. Nevertheless, it should not raise concerns. Instead, he asserts that in a few minutes, adrenaline will significantly increase and significantly improve attention and concentration.
Prior to applying these breathing procedures, it is essential to consult a trusted medical professional. If an individual is susceptible to panic attacks or suffers from high anxiety, it is wise to avoid repeating these exercises. Never perform cyclic hyperventilation exercises near or in bodies of water or while driving.
In short, Andrew Huberman, a neuroscientist, advocates various breathing techniques for prompt stress relief and improved focus, drawing on both neuroscience research and practical assessments. His most prominent, scientistically-backed method for immediate stress relief is the physiological sigh.
- Huberman's physiological sigh technique, proven scientifically, can calm down the autonomic nervous system in a matter of minutes, potentially improving sleep, reducing stress, promoting relaxation, and enhancing mood.
- Incorporating cyclic hyperventilation into a wellness routine, as suggested by Huberman, may offer increased alertness and concentration by releasing tension from the brain and body, thereby enhancing sensory activation.
- For individuals dealing with mental health concerns such as anxiety and panic attacks, it's crucial to seek professional advice before attempting these breathing techniques, as they may not be suitable for everyone, especially when near or in bodies of water or while driving.
