🧭Andrew Huberman's Breathing Hacks to Reduce Stress

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The Growth Compass
June 18, 2023

Good Morning, and welcome to The Growth Compass. We are that favorite song that comes on the radio that instantly brings joy and excitement to your day.

Here’s where we’re headed today:

  • 2 great quotes on the value of breathing

  • The power of breathing techniques

  • 6 breathing tips to improve your health

  • Andrew Huberman on 1 breathing hack

2 Quotes on the Value of Breathing

"Deep Breathing is our nervous system’s love language." - Dr. Lauren Fogel Mersy

"I’ve got to keep breathing. It’ll be my worst business mistake if I don’t." - Steve Martin

The Power of Your Breath

Imagine this: with every breath you take, you hold an incredible power within you. It might seem simple, just inhaling and exhaling, but your breath has a profound impact on your overall well-being. Breathing is essential for your body and mind to function optimally, providing a gateway to calmness and relaxation.

When you take slow, deep breaths, you activate your body's relaxation response, sending a signal to your brain that it's safe to relax. This triggers a cascade of physiological changes that lower your heart rate, decrease blood pressure, and reduce stress hormone levels. In fact, studies have shown that deep breathing techniques can significantly reduce anxiety and promote a sense of calmness in individuals.

On average, a person takes about 20,000 breaths every day. Each of those breaths offers you a chance to tap into this powerful tool for managing stress and improving your mental well-being. So, whenever you feel overwhelmed or anxious, take a moment to focus on your breath. Inhale slowly and deeply, allowing your belly to expand, and then exhale fully, releasing any tension. Embrace the transformative power of your breath, and witness the positive impact it can have on your daily life.

What are the benefits of focusing on your breath?

  • Lowers stress levels

  • Reduces anxiety

  • Lowers blood pressure

  • Improves heart rate

  • Stimulate brain growth

  • Strengthen your resilience

  • Increases happiness

  • Improves sleep

6 Breathing Tips to Improve Your Health

Here are 6 tips for breathing that cost you nothing and can help your sleep, digestion, and stress levels:

  1. Breathe through your nose

    Breathing through your mouth is less effective, it decreases your energy levels, sleep quality, and quality of life. Your nose is the filtration system for the body. It's great that the mouth is there, but don't be a "mouth breather"!

  2. Close your mouth

    So much unfiltered air seeps in when your mouth is open. After eating, ancient cultures would close children's mouths to condition them to stay closed. Close your mouth after eating, during sleep & when not talking. It might even make you listen better!

  3. Breathe more slowly

    The optimal breath is 5.5 secs in & 5.5 secs out. Try that for a moment…bet it wasn’t easy! Most people breathe too fast & too quickly. By slowing down your breath, you are shifting your body to a more restful state. This lowers your heart rate & blood pressure.

  4. Breathe less

    We always feel the need to breathe more, but actually we should breathe less. If you take a few deep quick breaths, you will get dizzy & have a head rush. You decrease the amount of oxygen & circulation by breathing more.

  5. Exhale fully

    Exhaling is important because it's how you get rid of the carbon dioxide. Too much carbon dioxide is a stressor. It signals to the body that you need more air. By exhaling completely, you make it easier to breathe in more oxygen on the next inhale.

  6. Breathe with your belly & not your chest

    When breathing, your belly should expand on the inhale and retract on the exhale. Belly breathing ensures air gets into your lungs. This means more oxygen will flow through your body & will decrease your shortness of breath.

Andrew Huberman’s Breathing Hacks

Quick 5 minute video where Dr. Andrew Huberman discuss specific breathing techniques with Tim Ferris on how to reduce your stress and improve your performance.

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