Breathing's Brainpower: How Sighs and Rhythm Shape Mind
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Resources & Recommendations
Books
- "The Body Keeps the Score" by Bessel van der Kolk - Mentioned as an example of a book that might be relevant to understanding how the body and mind interact, particularly in relation to trauma and stress.
Research & Studies
- "Mechanistic studies of breathing and brain state" (Dr. Jack Feldman's laboratory) - Studies investigating how slowing down breathing in mice can reduce fear responses, suggesting a link between breathing patterns and emotional regulation.
- "Effects of magnesium threonate on cognitive decline" (Human study) - A placebo-controlled, double-blind study showing significant cognitive improvements in individuals with mild cognitive decline after taking magnesium threonate.
People Mentioned
- Andrew Huberman (Host, Professor of Neurobiology and Ophthalmology at Stanford School of Medicine) - The host of the podcast, introducing the guest and providing context.
- Dr. Jack Feldman (Guest, expert on respiration) - The guest expert on respiration, discussing the neuroscience and physiology of breathing.
- Kwang Sung Lee (CEO of Neurocentria, former graduate student of Dr. Feldman) - Mentioned for his work on long-term potentiation (LTP) and his interest in learning and memory.
- Dick Chen (Renowned learning and memory researcher at Stanford) - Kwang Sung Lee's former mentor.
- Susumu Tonegawa (Nobel laureate, world-class memory researcher at MIT) - Kwang Sung Lee's former mentor.
- Alicia Morrett (Colleague of Dr. Feldman) - Developed a therapeutic treatment for anxiety by training patients to breathe slower and restore CO2 levels.
- Michael Fanselow (Colleague of Dr. Feldman, guru of fear) - Collaborated on studies involving fear conditioning in mice.
Organizations & Institutions
- National Center for Complementary and Integrative Health (NCCIH) - A government institute that provides funding for studies on meditation, breathwork, supplements, and other complementary health practices.
Tools & Software
- Magnesium Threonate - A form of magnesium that is more effective at crossing the gut-blood barrier and has shown promise in enhancing cognitive function and improving sleep.
Websites & Online Resources
- drinkmatina.com - Website for Matina, a yerba mate drink.
- eightsleep.com/huberman - Website for Eight Sleep, offering smart mattress covers with cooling, heating, and sleep tracking.
- drinkagz.com/huberman - Website for AGZ, a nightly drink designed to improve sleep.
Other Resources
- Physiological Sighs - A natural breathing pattern involving a deep inhale followed by a prolonged exhale, occurring approximately every five minutes, which helps to reinflate collapsed alveoli in the lungs.
- Box Breathing - A simple breathing technique involving inhaling for a set count, holding for the same count, exhaling for the same count, and holding again for the same count (e.g., 5-5-5-5 seconds).
- Wim Hof Method - A breathing technique and lifestyle that involves specific breathing patterns, cold exposure, and commitment.