Andrew Huberman· PhD
Essentially, if your inhales are longer and/or more vigorous than your exhales, then you will tend to be more alert or you'll shift your brain and body towards a state of more alertness.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
Essentially, if your inhales are longer and/or more vigorous than your exhales, then you will tend to be more alert or you'll shift your brain and body towards a state of more alertness.
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In contrast, if you emphasize longer duration and/or more vigorous exhales relative to your inhales, you will tend to relax more, you will tend to calm your nervous system.