In this Huberman Lab Essentials episode, my guest is Dr. Jack Feldman, PhD, a Distinguished Professor of Neurobiology at the University of California, Los Angeles, and a leading expert in the science of breathing.
We explain the mechanics of breathing and the neural circuits that generate and regulate our breathing rhythm. We also discuss how breathing patterns profoundly influence mental states, including their role in reducing anxiety and enhancing emotional resilience. Dr. Feldman also shares practical tools, such as box breathing for daily performance and magnesium L-threonate supplementation to support cognitive health and longevity.
Episode show notes: https://go.hubermanlab.com/11vofKY
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/GLgKkG44MGo
Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
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*Dr. Jack Feldman*
UCLA academic profile: https://bioscience.ucla.edu/people/jack-feldman
Google Scholar: https://scholar.google.com/citations?user=7VU42UMAAAAJ&hl=en
Wikipedia: https://en.wikipedia.org/wiki/Jack_L._Feldman
X: https://x.com/prebotzinger
Instagram: https://www.instagram.com/jacklfeldman
*Timestamps*
00:00:00 Jack Feldman
00:00:23 Breathing Mechanics, Diaphragm; Pre-Bötzinger Complex & Breath Initiation
00:03:25 Nose vs Mouth Breathing
00:04:23 Active Expiration & Brain; Retrotrapezoid Nucleus
00:07:32 Diaphragm & Evolution; Lung Surface Area & Alveoli, Oxygen Exchange
00:11:56 Diaphragmatic vs Non-Diaphragmatic Breathing
00:13:23 Physiological Sighs: Frequency & Function; Polio & Ventilators
00:17:21 Drug Overdose, Death & Gasps
00:19:06 Meditation, Slow Breathing & Fear Conditioning Study
00:22:57 Mechanistic Science in Breathwork Validation; Breath Practice & Reduced Fear
00:24:50 Breathing & Emotional/Cognitive State, Olfaction, Vagus Nerve
00:27:13 Carbon Dioxide, Hyperventilation & Anxiety, Emotion
00:29:27 Breathing & Autonomic Processes Coordination; Depression & Breath Practices
00:32:44 Tool: Breathwork Practices, Box Breathing, Tummo, Wim Hof
00:34:47 Magnesium L-Threonate & Cognitive Enhancement; Compound Refinement
00:40:29 Clinical Trial, Magnesium L-Threonate & Cognitive Improvements; Dose, Sleep
00:44:28 Acknowledgements
Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
