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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
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Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman — Whalespan

Content›Video›Breathing for Mental & Physi…

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

Andrew Huberman2h 24m · 2022-01-10

Claims Made

211

Claims Supported

185

Support Rate

88%

Support rate

185 of 211 claims supported

185 supported26 partial / not

Claims from this content

142

✓Well SupportedAndrew Huberman drinks Athletic Greens twice a day, typically once in the morning and again in the afternoon or late afternoon, mixed with water and lemon or lime juice.✓Well SupportedThorne supplements are considered highly stringent regarding ingredient precision and quality.✓Well SupportedAg One (formerly Athletic Greens) is a vitamin, mineral, and probiotic drink that provides foundational nutritional needs.✓Well SupportedAthletic Greens supports the gut microbiome, which is vital for the immune system, endocrine system, and gut-brain axis, influencing mood and neurotransmitter production.Well Supported

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓

Supplements should be of the highest quality, with ingredient amounts on the label precisely matching the product's content.

✓Well SupportedAndrew Huberman finds Thesis nootropics, particularly Clarity and Energy formulas, to be a 'total game changer'.

✓Well SupportedBox breathing for five minutes can substantially reduce stress.

✓Well SupportedThe second inhale during cyclic sighing helps reinflate collapsed alveoli in the lungs.

✓Well SupportedInspiration stops and exhalation begins when neurons in the pre-Botzinger complex finish their burst of activity.

✓Well SupportedThe Headspace app helps users maintain a consistent meditation practice through various lengths and styles.

✓Well SupportedMagnesium threonate is more effective at crossing the gut-blood barrier compared to other magnesium compounds.

✓Well SupportedRespiratory sinus arrhythmia is a reflection of a healthy nervous system.

✓Well SupportedDr. Jack Feldman is an expert on the physiology of breathing and how it regulates brain states.

✓Well SupportedMechanical sensory information from the gut is detected by mechanoreceptors and transmitted to the brainstem via the vagus nerve.

✓Well SupportedAndrew Huberman has been meditating five to seven times per week for the past few years.

✓Well SupportedSpecific breathing protocols can bias the brain towards beneficial states.

✓Well SupportedSlow breathing practice in mice reduced fear response comparably to major amygdala manipulation.

✓Well SupportedBreathing practices, such as slow breathing for 30 minutes, can disrupt neural circuits involved in depression and provide relief.

✓Well SupportedNasal breathing is a protocol for learning, listening, and waking the brain to improve information retention.

✓Well SupportedThesis is a nootropics company that creates targeted nootropics for specific outcomes using ingredients like DHA, Ginko biloba, and phosphatidylserine.

✓Well SupportedElectrical stimulation of the vagus nerve can be used to treat major depression and calm people down.

✓Well SupportedVitamin D3 is vital for overall health, and K2 is important for cardiovascular health.

✓Well SupportedEpisodic hypoxia has been shown to have profound benefits on motor and cognitive function.

✓Well SupportedNasal respiration enhances the brain's ability to detect stimuli and improves reaction time.

✓Well SupportedMammalian lungs achieve a large surface area for gas exchange through extensive branching, resulting in a membrane area comparable to a third of a tennis court.

✓Well SupportedMagnesium L-threonate supplementation may improve cognitive function, alertness, and physical movement.

◐Partially SupportedMost head injuries leading to traumatic brain injury occur in contexts like construction work and car accidents, rather than primarily in sports.

✕Not SupportedMagnesium citrate is poorly absorbed and primarily acts as a laxative.

◐Partially SupportedElevating extracellular magnesium levels in hippocampal neurons can increase long-term potentiation by reducing electrical noise.

◐Partially SupportedThe retro trapezoid nucleus is involved in controlling expiratory muscles.

◐Partially SupportedOxygen transfer from alveoli to blood is a passive process dependent on membrane characteristics and surface area.

◐Partially SupportedPupil size changes in coordination with breathing.

◐Partially SupportedSupplements can be beneficial for many people, but it is crucial to ensure high quality and specificity of ingredients from reputable brands.

◐Partially SupportedDuring episodic hypoxia, CO2 levels remain relatively constant, unlike during breath holds where CO2 levels rise.

◐Partially SupportedAblating neurons projecting from the pre-Botzinger complex to the locus coeruleus resulted in calmer animals with reduced arousal.

◐Partially SupportedDepression may involve neural circuits where continuous signal repetition strengthens pathways to a point where they become difficult to break.

◐Partially SupportedLaughter induced by jokes can change breathing patterns in a patient with locked-in syndrome.

◐Partially SupportedExcessive carbon dioxide levels can reliably induce panic attacks.

◐Partially SupportedThe cognitive age of individuals diagnosed with mild cognitive decline was approximately 10 years older than their biological age, as measured by the Spearman's G factor.

✓Well SupportedIn a placebo-controlled study, individuals with mild cognitive decline who took magnesium threonate improved their cognitive age by an average of 8 years over three months, compared to a 2-year improvement in the placebo group.

◐Partially SupportedConjugating saporin to a peptide allows it to be internalized by cells that express the peptide's receptor, leading to the ablation of only those specific cells.

◐Partially SupportedAndrew Huberman's preferred thesis formulation is 'Motivation', which provides a clear state of mind and energy when used early in the day.

◐Partially SupportedThe nervous system must signal skeletal muscles, including respiratory muscles like the diaphragm and external intercostals, to contract for breathing to occur.

◐Partially SupportedDisrupting neural circuits, including those influenced by breathing, can lead to adjustments in the nervous system that improve emotional and cognitive function.

◐Partially SupportedNasal breathing is the natural tendency at rest because nasal cavities efficiently manage airflow.

◐Partially SupportedThe amygdala exerts a powerful descending effect on breathing.

◐Partially SupportedThe body needs to regulate blood pH because cells are sensitive to it and carbon dioxide affects acid-base balance.

◐Partially SupportedIndividuals with Parkinson's disease, MSA, or ALS may die during sleep due to apnea and failure to resuscitate.

◐Partially SupportedBreathing begins in the third trimester of gestation and continuous function is essential for life.

◐Partially SupportedA free one-month trial of Headspace's full library of meditations is available.

◐Partially SupportedThe diaphragm muscle's movement is sufficient to expand the lung membrane and move air into the lungs without significant perceived effort.

◐Partially SupportedThe diaphragm is a key factor enabling the development of large brains in mammals due to its role in providing a continuous and sufficient oxygen supply.

◐Partially SupportedRats fed a diet enriched with magnesium exhibited higher cognitive function and lived longer compared to control rats.

◐Partially SupportedBox breathing for 5-10 minutes is a helpful breathing exercise worth trying.

◐Partially SupportedMouth breathing allows greater airflow during increased ventilation needs like exercise.

◐Partially SupportedA 30-minute daily slow breathing practice in mice is analogous to a 30-minute daily meditation in humans.

◐Partially SupportedDiaphragm and intercostal muscle contraction is largely independent of nasal or mouth breathing.

◐Partially SupportedTaking short 5-10 minute breathing breaks, especially after lunch, can improve performance.

◐Partially SupportedIntroducing variability and transitions between different breathing patterns may be more important than the specific pattern itself for experiencing powerful effects.

◐Partially SupportedDifferent breathing practices can affect outcomes through various pathways including olfactory, central, vagal, and descending pathways.

◐Partially SupportedThe volume of air in the lungs at rest is about 2.5 liters, and a normal breath increases this volume by approximately 500 milliliters.

◐Partially SupportedRats that stopped sighing due to cell ablation experienced significant deterioration in lung function and overall health.

?Limited ResearchIt is uncertain whether the severe health deterioration in rats that stopped sighing was directly caused by the lack of sighing or secondary damage from cell death.

◐Partially SupportedInhalation occurs because expanding the lungs lowers the pressure inside the alveoli, causing air to flow in from the higher external pressure.

◐Partially SupportedThe pre-Botzinger complex and other brain centers that activate breathing are not believed to be involved in or causal for asthma.

◐Partially SupportedThe Our Breath Collective program includes an advisory board with experts like Dr. Jack Feldman and offers detailed breathwork protocols.

◐Partially SupportedSmooth muscles can contract and relax independently of neural input.

◐Partially SupportedMechanical ventilation protocols involving large breaths every so often were more effective than initially increasing breath size.

◐Partially SupportedThe speaker takes half a dose of magnesium threonate due to low-normal blood magnesium levels, which then became high-normal.

◐Partially SupportedApproximately 5% of users experience gastrointestinal issues like diarrhea with magnesium threonate.

◐Partially SupportedIn late-stage Parkinson's disease, significant sleep disturbances occur, and apnea may be the proximate cause of death.

◐Partially SupportedRegular meditation practice leads to reduced stress, heightened focus, better task switching, and improved cognitive ability.

◐Partially SupportedCyclic hyperventilation followed by breath-holding for 5 minutes can lead to heightened alertness, reduced stress response, and improved cognitive focus.

◐Partially SupportedMore controlled experiments are needed to understand the effects of different breathing patterns and durations.

◐Partially SupportedBeginners should try 5 to 10 minutes of breathwork and stop if they do not feel better, as it is a zero-cost practice.

◐Partially SupportedThe breathing component of meditation is critical to its purported effects.

◐Partially SupportedDeliberately slowing breathing for 30 minutes a day can alter fear responses.

◐Partially SupportedNootropics need to be personalized to the individual due to variations in brain chemistry and genetics.

◐Partially SupportedThesis offers specific formulations for outcomes like Motivation and Clarity.

◐Partially SupportedPhysiological sighs are important for breathing.

◐Partially SupportedDuring breath holds, CO2 levels increase.

◐Partially SupportedThe degree of respiratory modulation throughout the forebrain is less with mouth breathing than nose breathing.

◐Partially SupportedThe hypothesis that sighs recover the brain during sleep or deep sedation by preventing asphyxiation due to drug impact on brain centers has not been investigated.

◐Partially SupportedBreathwork is unlikely to achieve the same level of oxygen reduction as experimental episodic hypoxia studies using 8% oxygen.

◐Partially SupportedBreath holds can interact with brain state by altering oxygen and CO2 levels.

◐Partially SupportedHypoxic refers to low oxygen levels, while hypercapnic refers to high CO2 levels.

◐Partially SupportedSaporin is a plant-derived ribosomal toxin that kills cells and is difficult to work with in US laboratories.

◐Partially SupportedThe ventral surface of the brainstem is critical for regulating carbon dioxide levels and brain pH.

◐Partially SupportedTaking a deep breath every approximately five minutes is recommended to maintain lung health.

◐Partially SupportedAt rest, exhalation is a passive process driven by the relaxation of inspiratory muscles.

◐Partially SupportedBreathing-related oscillations in the brain play a role in signal processing.

◐Partially SupportedA deep breath can reopen collapsed alveoli in the lungs.

◐Partially SupportedThe control of breathing rate is highly sensitive to small changes in CO2 levels.

◐Partially SupportedAn oscillator is a system that operates in a regular cycle, such as a pendulum or the Earth's rotation, and breathing is a vital oscillator that must function continuously from late gestation through life.

◐Partially SupportedNeurons are sensitive to signal arrival within fractions of a millisecond, and oscillations unify signals from different brain regions.

◐Partially SupportedIndividuals with locked-in syndrome retain the ability to breathe because breathing centers are below the brainstem lesion.

◐Partially SupportedOlfaction sends signals to the brain influencing cognitive and emotional states.

◐Partially SupportedBreathing patterns can predict focus levels and the ease of falling into or exiting sleep.

◐Partially SupportedEmotional states and breathing patterns influence each other bidirectionally.

◐Partially SupportedA healthy gut microbiome is vital for metabolism, the endocrine system, and overall mood and cognition.

◐Partially SupportedProtocols that improve cognitive and neuromuscular performance are of interest for pathological states like injury and TBI.

◐Partially SupportedBreathing oscillations play an important role in coordinating signals across neurons.

◐Partially SupportedPupil size indicates emotional state as an autonomic response.

◐Partially SupportedBreathing modulates cortical and subcortical brain activity.

◐Partially SupportedThe diaphragm and external intercostal muscles are the primary inspiratory muscles that contract to facilitate inhalation.

◐Partially SupportedReaction time changes between inspiration and expiration, which may be exploited by martial artists.

◐Partially SupportedHumans are obligate diaphragmatic breathers by default, and the diaphragm is crucial for increasing ventilation.

◐Partially SupportedEpisodic hypoxia exposure can increase ankle extension strength.

◐Partially SupportedMany people report improved sleep quality, including faster sleep onset and deeper sleep, from taking magnesium threonate.

◐Partially SupportedThe neural control of breathing must adapt dynamically during development, unlike more static processes like vision development.

◐Partially SupportedAutonomic functions like pupil size, and skeletal muscle movements such as blinking, can reveal a person's emotional state and serve as 'tells'.

◐Partially SupportedLaughter involves a distinct, stereotyped breathing pattern, including an inspiratory laugh in some individuals.

◐Partially SupportedDeep breathing can calm anxiety during stressful situations.

◐Partially SupportedBreathing slower to restore normal CO2 levels can provide relief for anxiety in patients who hyperventilate.

◐Partially SupportedSignals transmitted via the vagus nerve, including artificial ones, can positively impact depression.

◐Partially SupportedSpecific breathing patterns can influence all aspects of mental and physical life.

◐Partially SupportedAltering breathing patterns can influence internal emotional states.

◐Partially SupportedThe fear response changes between inspiration and expiration.

◐Partially SupportedElectroconvulsive shock, focal deep brain stimulation, or transcranial stimulation can disrupt brain circuits involved in depression.

◐Partially SupportedThreonate, a metabolite of vitamin C, may enhance magnesium transport into cells.

◐Partially SupportedInterest in respiration, breathwork, and brain states has significantly increased, partly due to events related to COVID-19.

◐Partially SupportedDeep breaths to reopen alveoli can be taken through the nose or mouth.

◐Partially SupportedWhen a receptor-ligand complex is formed, it is often pulled inside the cell.

◐Partially SupportedBreathing through one nostril may activate different brain centers or affect alertness/calmness.

?Limited ResearchHyperbaric chambers, which increase oxygen levels, may have beneficial effects.

◐Partially SupportedThe brain utilizes approximately 20% of the body's total oxygen intake and requires a continuous supply.

◐Partially SupportedInappropriate constriction of smooth muscles lining the airways causes breathing problems, as seen in asthma.

◐Partially SupportedThere is limited scientific evidence directly comparing the health benefits of diaphragmatic versus non-diaphragmatic breathing.

◐Partially SupportedBreathing at approximately 0.2 cycles per second in humans can be changed and may serve as a slow signal for cognitive function.

◐Partially SupportedA single breath can acutely change a person's physiological and psychological state.

◐Partially SupportedVolitional control of breathing can influence emotional state through collateral signals to other brain areas.

◐Partially SupportedThe nervous system interacts with the immune system, and pain can influence immunity.

◐Partially SupportedGingko biloba may increase focus and benefit individuals with ADHD, but can cause headaches in some people.

◐Partially SupportedSuppressing the ability to gasp in an overdose victim could prevent re-arousal of breathing and lead to death.

◐Partially SupportedIn polio victims using iron lungs, a principal deficit was the lack of lung hyperinflation.

◐Partially SupportedEpisodic hypoxia exposure significantly increased ankle extension strength in a patient who had a stroke.

◐Partially SupportedMost magnesium salts are poorly absorbed from the gut into the bloodstream and brain via transporters, and high doses can cause diarrhea.

◐Partially SupportedThere is a strong central projection from the respiratory system to the olfactory bulb.

◐Partially SupportedNasal breathing can improve olfactory memory.

◐Partially SupportedEpisodic hypoxia with 8% oxygen may improve cognitive functioning.

◐Partially SupportedCyclic hyperventilation followed by a breath hold is a studied breath practice.

◐Partially SupportedThe lungs contain ~500 million alveoli (200 microns across) that are fluid-lined with surfactant, which aids stretching but can cause surface tension leading to collapse.