Essentials: Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman

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 *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *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