Huberman: My lab has been deeply focused on researching what affects the mind and body. After all, we all want to wake up rested and motivated to face the challenges of the day. Sometimes that requires us to be quiet and listen; other times, it calls for resolute action. And of course, we want to sleep well at night and stay focused during the day.

Question: So mental and physical states truly determine what we consider success in life – in a broad sense: financially, professionally, emotionally, and interpersonally?

Huberman: About a decade ago, I started asking myself that very question. I see it as a kind of contract between the mind and body, working together toward a shared goal. Whether it's listening, showing empathy, or aggressively pursuing a goal – both must act in unison.

We wanted to find out how to influence these states deliberately. People do many things nowadays to enter a desired state – caffeine, exercise, meditation. But these influence the system that controls these states – the nervous system – only indirectly. That system includes the brain, spinal cord, and their connections.

I don’t differentiate between mind and body – they are one. If the body is in one place and the mind in another, there’s no coherence. Real effectiveness only arises when both are in sync. That’s why I speak of a “contract” – and the tools that work are the ones that honor it.

Question: Why is it possible to sleep eight hours and still wake up exhausted – especially under chronic stress?

Huberman: Acute stress isn’t bad – it’s part of the natural cycle. But we don’t want it to become chronic. Our nervous system is well equipped to handle short-term challenges like a pandemic. It becomes dangerous when stress is persistent.

I believe everyone needs two types of tools – acute (“online”) and preventative (“offline”). At my lab, we’ve particularly focused on methods to quickly calm the nervous system.

Question: Is meditation an acute tool?

Huberman: No – it’s not suitable for that. If you’re in the middle of a conflict, you can’t just walk away and meditate. You need tools that work in the moment, instantly.

That’s where “offline” tools come in – they help raise your long-term stress threshold, essentially raising your “lowest point” before a stress response kicks in.

Question: What real-time tool have you been working on?

Huberman: Our main focus has been breathing techniques. The so-called physiological sigh – two inhales through the nose followed by a long exhale through the mouth – happens naturally to restore CO₂ balance. You can consciously repeat it to quickly reduce stress. Just doing it two or three times is often enough. The heart rate usually follows with about a 40-second delay.

And: If your nose is congested and nasal breathing is difficult, sighing through the mouth is also effective.

By the way: Nasal breathing not only strengthens the nervous system – it also supports the nasal microbiome. Lactobacillus bacteria multiply through nasal breathing and strengthen the immune system.

Question: What’s the physiological explanation for double nasal breathing?

Huberman: The second inhale fully inflates the alveoli in the lungs. This lowers the CO₂ level in the blood – a process detected by the brain. The physiological sigh is the fastest known way to reduce stress. It proves the principle: Use the body to influence the mind. Trying to calm the mind with the mind often fails – because the body wasn’t included in the “contract.”

Question: How does long-term stress management work?

Huberman: That’s where “offline” tools come in. Some help with relaxation (Yoga Nidra, mindfulness, etc.), while others train the nervous system by simulating stressful conditions. The goal: raise the threshold for what we perceive as stress. One such method is super-oxygenated breathing – 25 rapid breaths followed by breath-holding. It’s unpleasant at first but feels very stabilizing after two to three rounds. Studies show: stress resilience measurably increases.

Question: How does that relate to neuroscience?

Huberman: Breathing techniques influence neurotransmitters like dopamine and serotonin that coordinate entire networks in the brain. These chemical “conductors” enable focus, relaxation, and motivation. It’s not about individual brain regions – it’s about orchestration.

Question: Is there a “right” way to breathe?

Huberman: Not in the sense of “only belly breathing is correct.” What matters is that the diaphragm can be consciously controlled – unlike the liver or spleen. Through conscious breathing, we can directly influence our biochemistry. That alone is reason enough to pause regularly and breathe deliberately.

Question: How can people learn more about your work?

Huberman: I release podcasts, am active on YouTube, host Instagram Live sessions, and am writing a book (expected in 2021). My goal is to make science understandable – so it can be applied and shared. So here’s my request: If you’ve learned something, teach it to someone else. Learn it, do it, teach it – that’s the best way to spread evidence-based tools in the world.