“As always, thank you for your interest in science.” -Dr. Huberman

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Quote to Ponder:

"Greatness is constant, deliberate focus on self-improvement."

– Dr. Andrew Huberman

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Greatness is not a destination; it is a purposeful journey.

So do the workout. Dial in your diet. Read the books. Take the class. Hire the coach. Maintain positive relationships. Challenge yourself. Stay present. Practice gratitude. Laugh. Hydrate. Sleep. Meditate. Learn. Forgive. Love.

​Stay intentionally focused and put in the reps. If you can do that, you are on the path of greatness.

 

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Question to Ask Yourself:

What do you define as “greatness”?

Thinking about Dr. Huberman’s quote, ask yourself this question. I’ll be honest, for some, this is not easy question. We can all think of individuals in our lives who we feel have achieved greatness on various levels. But have you taken the time to ask yourself what define as greatness for yourself?

Defining greatness is crucial; it gives purpose, sets meaningful goals, and fosters authenticity. It inspires positive change, but it's a personal journey. It's about discovering what fulfills you, challenging your limits, and leaving a mark on others. Greatness is an inner pursuit, not external validation. It's a relentless journey of self-discovery and self-realization, unearthing your potential, and carving purpose from life's adventure.

My Answer: Greatness, to me, is a relentless pursuit of excellence, fueled by inner passion and drive. It's about setting high standards, inspiring others, and continuously evolving while staying true to my values—it is a journey of self-discovery marked by resilience and the unwavering determination to be my best.

 

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Podcast to Check Out:

​Huberman Lab with Dr. Andrew Huberman

The Huberman Lab is a captivating podcast that delves into the world of science and offers practical, science-based tools for everyday life. Hosted by Dr. Andrew Huberman, a distinguished neuroscientist and professor of neurobiology and ophthalmology at Stanford School of Medicine, this podcast is a treasure trove of knowledge.

Available on popular streaming platforms like Spotify, Apple and YouTube, new episodes are released every Monday. Dr. Huberman's ability to translate intricate scientific systems and concepts into easily understandable language makes the podcast accessible to a wide range of listeners. His natural teaching prowess shines through, making complex topics engaging and relatable.

One of the standout features of The Huberman Lab is Dr. Huberman's commitment to providing valuable information and tools to his audience, often at little to no cost. His dedication to accessibility is a driving force behind the content he presents.

It's worth noting that episodes of this podcast tend to be on the longer side, typically ranging from 1 to 3+ hours. While the length might be a consideration for some, the depth of insight and valuable takeaways make it well worth the investment of time.

Launched in 2021, The Huberman Lab has consistently ranked at the top in categories like science, education, and health & fitness. If I were to recommend just one podcast to listen to for the rest of my days, this would undoubtedly be it.

Here are a few of my favorite episodes:

​#86 What Alcohol Does to Your Body, Brain & Health ​

​#53 The Science of Making &. Breaking Habits​

​#2 Master Your Sleep & Be More Alert When Awake​

​#39 Controlling Your Dopamine for Motivation, Focus & Satisfaction​

Key Takeaway: The Huberman Lab masterfully demystifies intricate scientific principles, providing you with practical, science-backed tools to improve your daily life.

 

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Tactic to Try: The Cyclic Sigh Technique for Enhancing Mood

We’ve all heard or have given the advice “just take a deep breath” during moments of pain, stress and anxiety. It’s a natural instinct, and there’s good reason for it. Deep breathing serves as a powerful ally for your body and mind when facing overwhelming situations. It’s a simple but effective technique that can help you manage stress more effectively.

When you take deep breaths, you increase the intake of oxygen into your body. This oxygen boost not only clears your mind but also reduces tension in your muscles. Furthermore, deep breathing activates the relaxation response, leading to a decrease in heart rate and a sense of calm. It enhances your ability to focus, control your emotions, and stay aware of the present moment. In essence, deep breaths act as an anchor, grounding you and improving decision-making under pressure.

But what if there were a specific breathing technique that could enhance stress relief even further?

Recent research conducted by Stanford Medicine has shed light on the remarkable impact of the physiological or cyclic sigh in alleviating anxiety. This study, published in January 2023 in Cell Reports Medicine, spearheaded by David Spiegel and involving neurobiologist Andrew Huberman and Melis Yilmaz Balban, unveils the potential of controlled breathing as a potent stress management tool. This controlled breathing technique involves a sequence of actions: a deep inhalation followed by a rapid inhalation and then a prolonged, deliberate exhale. Remarkably, practicing this technique for just five minutes can effectively reduce anxiety levels, boost mood, and even lead to a decrease in resting breathing rates, indicating an overall sense of bodily tranquility.

During stressful moments, your body undergoes physical changes, such as a faster heartbeat, muscle tension, and increased sweating, which can trigger negative thought patterns to spiral. Spiegel explains that once you become aware of these bodily changes, your brain interprets them as a sign of something being seriously wrong, leading to increased anxiety. This can feel like a snowball effect, especially for those dealing with anxiety disorders, significantly complicating everyday life.

But taking charge of your breathing can break this cycle.

Here’s how it works:

A cyclic sigh consists of back to back inhales through the nose, followed by an extended full exhale through the mouth.

1. Breathe through your nose, filling your lungs comfortably.
2. Take a second, deeper breath to fully expand your lungs.
3. Slowly exhale through your mouth until all the air is expelled.
4. Repeat 2-3 times or up to 5 minutes.

It’s worth noting that while one or two of these deep sighs can provide some calmness, to fully experience the benefits, David Spiegel recommends repeating this breathing pattern for about five minutes. The extended exhalation activates the parasympathetic nervous system, which slows down the heart rate and promotes an overall soothing effect on the body.

The Study

Controlled breathing techniques have long been integral to traditional practices like yoga and meditation. In their study, Huberman and Spiegel engaged 111 healthy participants who practiced controlled breathing exercises for just five minutes daily over the course of a month. They compared the cyclic sighing technique to two other controlled breathing methods.

Participants took pre- and post-exercise surveys to gauge anxiety and mood. The controlled breathing groups outperformed the mindfulness meditation group in boosting positive feelings like energy and joy. The controlled breathing groups saw a daily improvement of 1.91 points on a mood scale compared to 1.22 points for mindfulness meditation.

Cyclic sighing, with its focus on slow exhales, emerged as the most effective technique. Its mood-enhancing effects grew over time as participants practiced it regularly.

Participants also wore sensors to track resting heart rate and breathing rate. Although heart rate remained unchanged across groups, the cyclic sighing group significantly slowed their resting breathing rate. This slowing was linked to greater mood improvement, suggesting a lasting physiological effect. In simpler terms, those who breathed more slowly experienced the most mood enhancement.

Spiegel emphasizes the importance of this observation, noting that “people who are breathing very rapidly feel more anxious, such as during a panic attack.” In contrast, controlled breath work provides a straightforward way to counteract this physiologic arousal and regulate one’s mood effectively.

Bringing it Home:

Controlled breathing, like cyclic sighing, is a quick and effective way to manage stress by influencing your body’s stress response. It breaks the cycle of stress and anxiety more efficiently than longer mindfulness meditation sessions, making it a valuable tool for enhanced well-being.

 

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Thanks for reading and I hope you have an amazing weekend! Until next week...

You got this,