Huberman Lab
Essentials: Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman
13 Nov 2025
In this Huberman Lab Essentials episode, my guest is Dr. Jack Feldman, PhD, a Distinguished Professor of Neurobiology at the University of California, Los Angeles, and a leading expert in the science of breathing. We explain the mechanics of breathing and the neural circuits that generate and regulate our breathing rhythm. We also discuss how breathing patterns profoundly influence mental states, including their role in reducing anxiety and enhancing emotional resilience. Dr. Feldman also shares practical tools, such as box breathing for daily performance and magnesium L-threonate supplementation to support cognitive health and longevity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Mateina: https://drinkmateina.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Jack Feldman 00:00:23 Breathing Mechanics, Diaphragm; Pre-Bötzinger Complex & Breath Initiation 00:03:25 Nose vs Mouth Breathing 00:04:23 Sponsor: Mateina 00:05:24 Active Expiration & Brain; Retrotrapezoid Nucleus 00:08:32 Diaphragm & Evolution; Lung Surface Area & Alveoli, Oxygen Exchange 00:12:56 Diaphragmatic vs Non-Diaphragmatic Breathing 00:14:23 Physiological Sighs: Frequency & Function; Polio & Ventilators 00:18:21 Sponsor: AGZ by AG1 00:19:52 Drug Overdose, Death & Gasps 00:21:38 Meditation, Slow Breathing & Fear Conditioning Study 00:25:28 Mechanistic Science in Breathwork Validation; Breath Practice & Reduced Fear 00:27:21 Breathing & Emotional/Cognitive State, Olfaction, Vagus Nerve 00:29:44 Carbon Dioxide, Hyperventilation & Anxiety 00:31:21 Sponsor: Eight Sleep 00:32:47 Breathing, Emotion & Autonomic Processes Coordination; Depression & Breath Practices 00:36:43 Tool: Breathwork Practices, Box Breathing, Tummo, Wim Hof 00:38:46 Magnesium L-Threonate & Cognitive Enhancement; Compound Refinement 00:44:28 Clinical Trial, Magnesium L-Threonate & Cognitive Improvements; Dose, Sleep 00:48:28 Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Full Episode
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. And now for my conversation with Dr. Jack Feldman. Thanks for joining me today. Pleasure to be here, Andrew.
You're my go-to source for all things respiration and how the brain and breathing interact. You're the person I call. Why don't we start off by just talking about what's involved in generating breath?
So on the mechanical side, which is obvious to everyone, we want to have air flow in, inhale, and we need to have air flow out. And the reason we need to do this is because for body metabolism, we need oxygen. And when oxygen is utilized through the aerobic metabolic process, we produce carbon dioxide. And so we have to get rid of the carbon dioxide that we produce
in particular because the carbon dioxide affects the acid-base balance of the blood, the pH, and all living cells are very sensitive to what the pH value is. So your body is very interested in regulating that pH. So how do we generate this airflow? We have to expand the lungs, and as the lungs expand, Basically, it's like a balloon that you would pull apart.
The pressure inside that balloon drops, and air will flow into the balloon. That lowers the pressure in the air sacs called alveoli, and air will flow in because pressure outside the body is higher than pressure inside the body when you're doing this expansion, when you're inhaling. What produces that?
Well, the principal muscle is the diaphragm, which is sitting inside the body just below the lung. And when you want to inhale, you basically contract the diaphragm and it pulls it down. And as it pulls it down, it's inserting pressure forces on the lung. The lung wants to expand. At the same time, the rib cage is going to rotate up and out.
and therefore expanding the cavity, the thoracic cavity. At the end of inspiration, Under normal conditions, when you're at rest, you just relax. And it's like pulling on a spring. You pull down a spring, and you let go, and it relaxes. Where does that activity originate? The region in the brainstem.
That's, once again, this region sort of above the spinal cord, which was critical for generating this rhythm. It's called the pre-Butzinger complex. This small site, which contains, in humans, a few thousand neurons, is located on either side.
and works in tandem, and every breath begins with neurons in this region beginning to be active, and those neurons then connect ultimately to these motor neurons going to the diaphragm and to the external intercostals, causing them to be active and causing this inspiratory effort. When the neurons in the pre-button complex finish their burst of activity,
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