How to breathe while running | Andrew Huberman and Lex Fridman

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GUEST BIO:
Andrew Huberman is a neuroscientist at Stanford.

PODCAST INFO:

SOCIAL:

[predejtor]

Me: *watches this*
Brain: Breathing set to manual

[marinanocera]

didn't know my Sicilian grandma was referencing a peer-reviewed Standford paper when she hit me with a wooden spoon every time i was breathing through my mouth

[TorstenHoff]

I discovered the double nose-inhale / single mouth-exhale as a pre-teen while running. I wasn’t taught the technique but found that it helped me run more effortlessly, and also set my pace/cadence. Hearing decades later that it wasn’t just my imagination blew my mind.

[TruePhil]

1. double inhale nose, exhale mouth, to fill alveoli
2. in breath increases hr, out decreases hr
3.

[JesusRodriguez-fzrr]

Crazy how many people who exert themselves regularly, naturally came to this method in time. It’s nice to see it reinforced with science too

[robertwengert]

Been running for 4 years now and about half way into that I realized doing that double inhale thing really helped me keep a steady/fast pace. Awesome to hear this info.

[Phenolisothiocyanate]

I learned the double inhale, single exhale breathing pattern intuitively when I was a teenager. I found it worked best when synchronizing the inhales to foot falls. There's a bit of natural downward motion to the diaphragm from all your organs moving downward when your foot hits the ground. This helps slightly with the inhalation. The usual cadence was to inhale on two consecutive steps then exhale for 3 steps but the steps per exhale would vary depending on the situation.

[jackanwyll]

That “use whatever’s there” advice is fuuuucking key for me here thank you siiir ⚡️ x

[izzy_gomez]

Perfect timing, wasn't sure how I was gonna do the Goggins Challenge without breathing.

[BrianLuna]

I ran distance in track and found that it was naturally easier for me to endure extended periods of running with double inhales. Fascinating to know I was on to something!

[blakerunyon]

Learned the double inhale by watching Hajime no Ippo when Miyata would go on his roadwork. In nursing school learned about inhales relating to the SNS and exhales relating to the PNS. Great advice for controlling the HR!

[-Aidan]

With the double inhales, is it two short quick inhales? a long inhale with an extra inhale on top? I do a lot of running and have always kept to nasal breathing only during my comfortable pace, when I speed up at the end I have noticed I do a nasal inhale and a mouth inhale after that for a double inhale, that is my bodys default, I exhale with my mouth at this stage of the run too

[the_Beef_Man]

That double breathing thing was taught to me in Fireschool, where it was called “Skip-Breathing.” We use this technique to preserve the air in our air-packs as they only last about 30 min. Using that technique we are able to stay in the fight a lot longer than breathing normally & it has genuinely helped me breathing-wise in exerting any force for extended periods of time.

[amishadowbanned]

I just started practicing breathing through my nose, especially when running. I've been a mouth breather over 40 years because of sinus blockages, constant allergies, over bite and bad habits. I didn't know better. Cutting all sugar, junk foods, fast food, processed foods and simple carbs has FINALLY enabled me to breathe through my nose. No more sinus swelling and I feel 1000 times better.

[mochiman]

This is crazy cause when I was in high school I was on a rowing team, and we did hard workouts during practice. And whenever we did running workouts, like long distance stuff, I noticed that after a while I naturally would start doing the double inhale. It almost felt like I could get a deeper breath that way. Really cool to hear there's some science that says it is beneficial!

[spex]

I taught myself double inhale single exhale in grade 4, over 30 years ago. Everyone thought I was crazy. Getting ready for the yearly Participation challenge. Using my new technique, I crushed the long distance run that year. We had to do 20 laps of the soccer field. I was 5 laps ahead of next closest runner. So cool to hear that the double inhale is actually seeing being authenticated.
And that others have discovered it independently as well.

[prshr]

During cross country and track I always did the double inhale then exhale because I’d time it with my strides and it just felt right. Now I hear this podcast 20 years later!!

[jarvisbrookfieldart]

This is great. Ive been doing the double/ triple inhale in rhythm with each time my foot touches the floor and then shooting out the exhale from my nose while running and it does wonders. For like 2 thirds of the run it’s challenging but then you fall into a zone and the breathing just relaxes. I hadn’t heard about it from anyone but to hear it now was like one of those ahha moments. Cheers Lex!

[jsg]

Was taught this 15 years ago by a french national athlete turned coach. He actually explained 4 different types of breathing the double in one long out was good for keeping pace when running but if you're really pushing 2 in 2 out for a repetition of 6 cycles and returning to your normal breathing style which I found to be 2 in 1 out for me focusing on recovery.

[johimarosorio]

My grandfather used to be a runner. My dad played professional soccer and was one of the players that ran the most. He showed me this technique when I started training at a higher intensity and said his father showed it to him. In only a couple of months during track season I got my mile from a 4:59 to a 4:39 and my 800m from a 2:06 to a 1:57 mind you I only did track my last year of hs to test myself. Also keeping your breathing and pace at the same tempo helps when running