How does the brain control breathing?

The brainstem contains centers like the pre-Bötzinger complex which generates the basic breathing rhythm. Other areas, like those near the facial nucleus, control active expiration, and chemoreceptors monitor CO2 levels to regulate breathing rate and maintain blood pH.

Why do we sigh involuntarily?

We sigh about every five minutes to prevent tiny air sacs in the lungs (alveoli) from collapsing. A normal breath isn't always enough to reinflate them, so a sigh provides the necessary pressure to pop them open and maintain lung surface area.

Can changing breathing patterns affect mood and cognition?

Yes, altering breathing patterns can influence emotional and cognitive states through multiple pathways, including signals from the nasal mucosa, the vagus nerve, and CO2/pH levels. Deliberate slow breathing has been shown in rodent studies to reduce fear responses.

What is the impact of slow breathing on the brain?

Slow breathing practices can potentially disrupt persistent neural circuits associated with states like depression, similar to how electroconvulsive therapy works but in a less intense manner. This disruption might weaken problematic connections, offering relief.

What is a simple breathing practice I can do?

Box breathing is a simple and effective technique. It involves inhaling for a set count (e.g., 5 seconds), holding for the same duration, exhaling for the same count, and holding again before repeating. Doing this for 5-10 minutes can be very beneficial.

What is Magnesium L-Threonate and why is it notable?

Magnesium L-Threonate is a form of magnesium that effectively crosses the blood-brain barrier. Studies suggest it enhances neuroplasticity and cognitive function, moving a person's cognitive age closer to their biological age.

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

Andrew Huberman

Science & Technology3 min read46 min video

Nov 13, 2025|95,761 views|2,679|138

andrew huberman huberman lab podcast huberman podcast dr. andrew huberman neuroscience huberman lab andrew huberman podcast the huberman lab podcast science podcast

Save to Pod

Key Moments

TL;DR

Breathing mechanics, brain control, and how breath impacts mental/physical health, with insights on sighs and magnesium.

Key Insights

Breathing is controlled by neural circuits in the brainstem, primarily the pre-Bötzinger complex, for rhythmic inhalation and exhalation.

The diaphragm is the primary muscle for inhalation, expanding the chest cavity to draw air into the lungs.

Sighs are involuntary deep breaths that occur roughly every five minutes to prevent alveolar collapse and maintain lung surface area.

Consciously altering breathing patterns can influence emotional and cognitive states by interacting with neural pathways, including olfaction and the vagus nerve.

Slow, deliberate breathing can reduce fear responses, as demonstrated in rodent studies, suggesting a mechanism for altering brain states.

Magnesium, particularly Magnesium L-threonate, may enhance cognitive function and neuroplasticity by improving neuron signal transmission and reducing background noise.

THE FUNDAMENTALS OF RESPIRATION

Breathing is essential for metabolism, supplying oxygen and removing carbon dioxide, which maintains the blood's pH balance. The mechanical process involves expanding the lungs by contracting the diaphragm and lifting the rib cage, which lowers pressure inside the lungs, drawing air in. At rest, exhalation is passive, occurring as the diaphragm and rib cage muscles relax. This rhythmic process is driven by neural circuits in the brainstem, notably the pre-Bötzinger complex, which generates the inspiratory signal.

BRAIN CENTERS CONTROLLING BREATHING

While the pre-Bötzinger complex initiates breathing, other brain regions are involved in regulating respiratory rhythms. A second oscillator, often near the facial nucleus, contributes to active expiration, essential during increased ventilation like exercise. The brainstem also contains chemoreceptors, particularly near the retrotrapezoid nucleus, that are highly sensitive to carbon dioxide levels, crucial for maintaining brain pH and overall physiological stability.

EVOLUTIONARY ADAPTATIONS AND LUNG MECHANICS

Mammals possess a unique diaphragm, crucial for efficient breathing and enabling larger brains due to increased oxygen intake. The lungs' vast surface area, composed of millions of alveoli, is achieved through extensive branching. The diaphragm's mechanical efficiency allows for significant lung expansion with minimal perceived effort, facilitating the large surface area required for oxygen exchange. When compared to amphibians, mammals exhibit a vastly larger alveolar surface area relative to body size.

THE CRITICAL ROLE OF SIGHS

We sigh approximately every five minutes, an involuntary action vital for lung health. Alveoli, though lined with surfactant, have a tendency to collapse. Since normal breaths may not be sufficient to reinflate them, a sigh acts as a physiological reset. This deep inhalation provides the necessary pressure to pop open collapsed alveoli, ensuring that the lung's extensive surface area remains functional for gas exchange and preventing a significant loss over time.

BREATHING'S INFLUENCE ON MENTAL STATE

Breathing patterns are intrinsically linked to emotional and cognitive states. Altering breathing, such as slowing it down, can influence neural activity through signals from the nasal mucosa during olfaction, the vagus nerve responding to lung mechanics, and changes in CO2/O2 levels. Deliberately slowing breathing, as shown in rodent studies, can reduce fear responses by altering activity in brain regions like the amygdala, offering a powerful, non-pharmacological tool for emotional regulation.

NEUROPLASTICITY AND MAGNESIUM'S ROLE

Beyond breathing, other factors influence brain health. Magnesium, particularly Magnesium L-threonate, has shown promise in enhancing cognitive function and neuroplasticity. This form of magnesium can effectively cross the blood-brain barrier, potentially strengthening long-term potentiation (LTP) in neurons. Studies suggest it may counteract age-related cognitive decline and, though not universally reported, some individuals experience better sleep and alertness, indicating a broad impact on brain function.

Mentioned in This Episode

●Supplements

●Tools

●Companies

●Concepts

●People Referenced

Breathing for Mental & Physical Health: Dos and Don'ts

Practical takeaways from this episode

Do This

Pay attention to breathing to notice involuntary sighs.

Consider taking 5-10 minute breaks for breathing practice during the day, especially during post-lunch slumps.

Explore simple breathing techniques like box breathing (e.g., 5 seconds inhale, 5 hold, 5 exhale, 5 hold) for relaxation and focus.

If exploring supplements for cognitive function, consider Magnesium L-Threonate for its enhanced brain penetration.

Avoid This

Avoid relying solely on diaphragmatic vs. non-diaphragmatic breathing distinctions for emotional/cognitive benefits; focus on overall breathing patterns.

Don't neglect the importance of physiological sighs, which help prevent alveolar collapse and maintain lung health.

Be aware that standard magnesium supplements may not effectively cross the blood-brain barrier for cognitive benefits.

Cognitive Improvement with Magnesium L-Threonate

Data extracted from this episode

Group	Average Cognitive Age Improvement (Months)	Time Period
Placebo	2 years	3 months
Magnesium L-Threonate	8 years	3 months

Common Questions

Breathing is essential for metabolism, requiring oxygen intake and carbon dioxide removal. The diaphragm and intercostal muscles expand the lungs, lowering internal pressure to allow air to flow in. Exhalation is typically passive at rest but can be active during exertion.

Topics

Breathing Mechanics Respiratory System Brainstem Diaphragm Alveoli Physiological Sighs Breathing And Emotion Magnesium L-Threonate Fear Conditioning Carbon Dioxide Regulation

Mentioned in this video

conceptSpearman's G factor

A general measure of intelligence used in a study to assess cognitive decline and the effects of Magnesium L-Threonate, where subjects improved their 'cognitive age'.

toolbox breathing

A simple breathing technique involving equal durations for inhale, hold, exhale, and hold (e.g., 5 seconds each), recommended for its benefits in relaxation and focus.

personMichael Fanelo

A colleague of Dr. Feldman's who is an expert in fear conditioning, collaborating on rodent studies.

toolelectroconvulsive shock

A medical treatment involving disrupting brain activity to weaken neural connections, sometimes used for severe depression.

personDick Chen

A renowned learning and memory researcher at Stanford with whom Guanglu worked.

conceptolfaction

The sense of smell, which is influenced by rhythmic air movement during breathing and sends modulated signals to the olfactory bulb and other brain regions.

conceptrespiratory sinus arrhythmia

The phenomenon where heart rate slows down during exhalation, an example of autonomic functions coordinated with breathing.

personAlicia Morett

A colleague who works with anxious patients and has developed a therapeutic treatment involving slower breathing to restore normal CO2 levels and reduce anxiety.

companyNorth Centaur

A company for which Dr. Feldman is a scientific advisor, related to his graduate student's work on magnesium.

conceptpre-Bötzinger complex

A region in the brainstem responsible for generating the basic rhythm of breathing, connecting to motor neurons that control the diaphragm and intercostal muscles.

conceptalveoli

Tiny air sacs in the lungs where the exchange of oxygen and carbon dioxide occurs across the alveoli-capillary membrane.

conceptdiaphragm

The principal muscle for inhalation, located below the lungs, which contracts and pulls down to expand the thoracic cavity.

toolTumo breathing

A breathing technique currently being explored by the host, suggested to act through different mechanisms than standard breathwork.

conceptlong-term potentiation (LTP)

The strengthening of synaptic connections between neurons, a key mechanism for learning and memory, which Guanglu found to be enhanced by increased magnesium.