5-Minute Breathing Exercise / Meditation for Improving HRV | Rick Rubin & Dr. Andrew Huberman
00:00:00.000 | - When we were out in the lobby,
00:00:03.960 | you mentioned that you have a breathing exercise,
00:00:06.320 | a coherence breathing exercise
00:00:08.440 | that you thought might be useful for us to do now
00:00:11.320 | and perhaps for some of the listeners to join in.
00:00:13.560 | - Yeah, let's do it.
00:00:14.540 | And then if you want to talk about it after we can.
00:00:17.120 | - Sounds good.
00:00:17.960 | - The reason I started doing this
00:00:19.360 | is I have relatively low heart rate variability
00:00:22.320 | and you want to have a higher one.
00:00:24.020 | So I looked at all the things
00:00:26.200 | that can raise your heart rate variability
00:00:28.280 | and I started doing this breathing technique specifically
00:00:30.600 | for heart rate variability, then it went up.
00:00:32.820 | - Awesome.
00:00:33.660 | - So it's tested.
00:00:35.080 | - Great.
00:00:35.920 | - Let's do it together here.
00:00:37.520 | It'll say, take a deep breath.
00:00:39.280 | And then when you'll hear the sound of a,
00:00:42.560 | if you follow me for the first inhale and exhale,
00:00:46.240 | you'll know what sound means.
00:00:47.640 | - And you do this eyes closed typically?
00:00:49.500 | - I do it eyes closed.
00:00:50.340 | - Okay, we'll close our eyes.
00:00:51.960 | - Thank you.
00:00:52.800 | (bell rings)
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00:06:27.840 | - That was five minutes.
00:06:35.960 | - I like that.
00:06:38.160 | - Feels nice, doesn't it?
00:06:39.240 | - Yeah.
00:06:40.080 | I notice I don't spontaneously breathe at that cadence.
00:06:45.080 | I breathe quite a bit faster.
00:06:47.660 | So especially on the exhale.
00:06:53.280 | So once I got into a rhythm of it,
00:06:56.200 | yeah, the mind just goes pseudo random for me.
00:07:00.340 | What about for you?
00:07:01.180 | Does your mind tend to go one place?
00:07:02.720 | - I do.
00:07:03.560 | Now I count.
00:07:04.640 | So the reason I knew it was five minutes
00:07:07.560 | is because it's six breaths per minute.
00:07:10.700 | And I counted five, one, one, one, two, one, three,
00:07:15.640 | one, four, one, five, one, six, two, one.
00:07:19.360 | So I was occupied with a task.
00:07:22.360 | - How often do you do that?
00:07:24.000 | - At least once and sometimes twice a day.
00:07:26.600 | I aim for 10 minutes a day,
00:07:29.020 | but if I get to 20 minutes a day,
00:07:30.880 | it's noticeable in my heart rate variability results.
00:07:35.880 | - Do you do the coherence breathing
00:07:38.440 | at a particular times of day
00:07:40.600 | or just whenever it occurs to you?
00:07:43.120 | - I think it depends on where I am
00:07:44.680 | and what else is going on in my life.
00:07:46.200 | So I had a window of a very specific thing that I was doing.
00:07:51.840 | I would do coherent breathing and I would do squats,
00:07:54.320 | just air squats in one location
00:07:57.680 | where I didn't have any other equipment.
00:08:00.160 | And then I found a way where I was doing treading water,
00:08:05.160 | which you got to experience with me.
00:08:08.160 | I would tread water and then after treading water,
00:08:09.960 | I would get out of the pool, sit in the sun
00:08:11.400 | and do the coherent breathing.
00:08:13.560 | (upbeat music)
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