Dr. Jack Feldman, a distinguished Professor of Neurobiology at UCLA, discusses the neuroscience of breathing and its impact on mental and physical health. He has identified two major brain centers that control different breathing patterns, which influence various aspects of our lives. Dr. Feldman provides practical breathing protocols for specific goals such as focus, stress reduction, and quick relaxation. Breathing is essential for our body's metabolism, and the regulation of oxygen and carbon dioxide levels is crucial for maintaining pH balance and cell functioning. The pre-Botzinger complex in the brainstem is responsible for generating the rhythm of breathing. Nose breathing is preferred at rest, while mouth breathing is necessary during exercise. Skeletal muscles, such as the diaphragm, require neural input to move, while smooth muscles in the airways can contract inappropriately, causing breathing problems like asthma. Dr. Feldman's work highlights the critical role of respiration in disease, health, and daily life.
Introducing Dr. Jack Feldman
Dr. Jack Feldman, a distinguished Professor of Neurobiology at UCLA, discusses the neuroscience of breathing and its impact on mental and physical health. He discovered the two major brain centers that control different breathing patterns, which in turn influence various aspects of our lives. Dr. Feldman's work highlights the critical role of respiration in disease, health, and daily life. He also provides practical breathing protocols to achieve specific goals such as focus, stress reduction, and quick relaxation.
- Dr. Jack Feldman is a renowned Professor of Neurobiology at UCLA.
- He has made significant contributions to understanding how the brain controls breathing.
- His research has identified two major brain centers that control different breathing patterns.
- These breathing patterns have a profound impact on various aspects of our lives.
- Dr. Feldman's work highlights the critical role of respiration in disease, health, and daily life.
- He provides practical breathing protocols to achieve specific goals such as focus, stress reduction, and quick relaxation.
Why We Breathe
Breathing is essential for our body's metabolism as it provides oxygen and removes carbon dioxide. The process involves inhaling air into the lungs by expanding them, facilitated by the contraction of the diaphragm muscle. This creates a pressure difference that allows air to flow into the lungs. The regulation of oxygen and carbon dioxide levels is crucial for maintaining the pH balance in our blood and the overall functioning of living cells.
Key points:
- Breathing is necessary for our body's metabolism
- Inhaling air expands the lungs, facilitated by the diaphragm muscle
- Oxygen and carbon dioxide regulation is important for pH balance and cell functioning
- The nervous system controls respiratory muscles for inhalation and exhalation.
Neural Control of Breathing: “Pre-Botzinger Complex”
The pre-Botzinger complex is a critical region in the brainstem responsible for generating the rhythm of breathing. It consists of a few thousand neurons that activate at the start of each breath, connecting to motor neurons that control the diaphragm and external intercostal muscles. When the pre-Botzinger complex stops its activity, inhalation ceases and exhalation begins due to passive recoil.
Key points:
- The pre-Botzinger complex is located in the brainstem and consists of thousands of neurons.
- It is responsible for initiating the rhythm of breathing.
- Neurons in the pre-Botzinger complex connect to motor neurons that control the diaphragm and external intercostal muscles.
- When the pre-Botzinger complex stops its activity, inhalation ceases and exhalation begins due to passive recoil.
Nose vs Mouth Breathing
Nose vs Mouth Breathing:
- Nasal breathing is preferred at rest as air flows easily through the nasal cavities.
- Mouth breathing is necessary during exercise or when ventilation needs to increase.
- Intercostal muscles and diaphragm activation is not affected by nose or mouth breathing.
- No evidence suggests different sets of neurons in the brainstem trigger nasal vs mouth inhales.
- The pre-Botzinger complex in the brainstem does not modulate the source of air.
Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles
The difference between skeletal and smooth muscles in relation to breathing is discussed in this video. The key points are:
- Skeletal muscles, such as the diaphragm, require neural input to move.
- Smooth muscles, found in the gut and heart, can contract and relax on their own without neural input.
- Smooth muscles in the airways can contract inappropriately, causing breathing problems like asthma.
- There is no evidence to suggest that the neural centers in the brain responsible for activating breathing are involved in asthma.
Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus
The discovery of two breathing oscillators in the brain, the pre-Botzinger complex and the parafacial nucleus, has revealed the existence of a second oscillator involved in generating active expiration. These oscillators play a crucial role in regulating pH levels in the brain and controlling various facial movements. They are part of the evolution of the nervous system and are involved in the control of expiratory muscles.
How We Breathe Is Special (Compared to Non-Mammals)
Mammals have a unique breathing mechanism due to the presence of a diaphragm, allowing for efficient oxygen transfer. Key points include:
- Mammals have a large surface area in their lungs with millions of alveoli.
- The diaphragm muscle helps expand the lungs, allowing for easy breathing.
- This efficient respiratory system supports oxygen intake and brain development.
- Respiration science is complex and challenging compared to vision science.
Stomach & Chest Movements During Breathing
The most profound aspect of the topic is the difference between diaphragmatic and non-diaphragmatic breathing.
Key points:
- Humans are obligate diaphragm breathers, with the diaphragm being the primary muscle involved in breathing.
- Other muscles may take over during certain pathologies or rest.
- The effects of different breathing patterns, such as abdominal or diaphragmatic movement during inhalation, are not considered important compared to the changes in emotion and cognition induced by breathing.
- Dr. Jack Feldman discusses stomach and chest movements during breathing, acknowledging his own bias.
- The conversation also touches on the subject of sighing.
Physiological Sighs, Alveoli Re-Filling, Bombesin
Physiological sighs, alveoli re-filling, and bombesin are all interconnected in understanding the functioning of our respiratory system. Here are the key points:
- Physiological sighs, occurring every five minutes, involve taking a deep breath involuntarily and play a crucial role in maintaining lung health.
- Alveoli, small fluid-filled structures in the lungs, can collapse over time, impairing lung function. Normal breaths are not enough to open collapsed alveoli, but deep breaths can help pop them open and maintain lung surface area.
- Bombesin, a peptide released by the hypothalamus during stress, is one factor that triggers sighing. Understanding the underlying mechanisms of physiological sighs can have implications for improving mental and physical health.
- In an experiment with rats, injecting Bombesin directly into the brainstem region responsible for breathing rhythm increased the sigh rate, suggesting a potential role of Bombesin in regulating sighing.
- The use of saporin, a toxin conjugated with bombesin, selectively eliminated cells responsible for sighing when injected into the rats' brainstem, resulting in a significant reduction and eventual cessation of sighing.
If We Don’t Sigh, Our Lung (& General) Health Suffers
The absence of sighing can lead to a deterioration in lung function and overall health. In a study, animals that were unable to sigh experienced significant deterioration in their breathing and had to be sacrificed. Physiological sighs play a crucial role in maintaining lung and overall health. Sighs also have a potential role in recovering the brain during states of deep relaxation and sedation. Gasps, often described as dying gasps, may serve as an attempt to auto resuscitate by taking a super deep breath. However, it is unclear whether gasps are actually large sighs. Suppressing the ability to gasp or sigh can have negative effects on breathing and potentially lead to death, particularly in individuals with diseases that affect the pre-Botzinger complex in the brain. Sighing helps to regulate breathing and maintain healthy lung function. It also has physiological and psychological benefits, including its role in resetting breathing patterns and improving mental and physical performance.
Breathing, Brain States & Emotions
Breathing has a reciprocal relationship with brain and emotional states.
Key points:
- Our breathing changes when we are stressed or relaxed, and by changing our breathing, we can adjust our internal state.
- Dr. Jack Feldman conducted research on the effects of breathing on mental and physical health.
- He believed that breathing played a critical role in mindfulness and meditation.
- After three years of unsuccessful experiments, he finally made a significant breakthrough.
Meditating Mice, Eliminating Fear
Meditating mice trained to breathe slowly for 30 minutes a day for four weeks showed significantly less freezing behavior compared to control mice. This reduction in fear response was comparable to a major manipulation in the amygdala. Further research is needed to fully understand the findings.
Key points:
- Study on mice showed that meditation and breathwork reduced fear response
- Training mice to breathe slowly for 30 minutes a day for four weeks
- Reduction in freezing behavior comparable to amygdala manipulation
- Further research needed to fully understand the findings
Brain States, Amygdala, Locked-In Syndrome, Laughing
Breathing is influenced by both volitional changes and brain state. The amygdala, a key site for processing emotion, fear, and stress, has a powerful effect on breathing. Stimulation of different areas in the amygdala can produce various breathing patterns. Additionally, individuals with locked-in syndrome lose volitional movement but can still breathe because the centers for breathing do not require volitional command.
Key points:
- The amygdala plays a crucial role in influencing breathing patterns.
- Different areas of the amygdala can produce different breathing patterns.
- Locked-In Syndrome is a condition where individuals are fully conscious but unable to move.
- Despite their inability to control breathing voluntarily, individuals with Locked-In Syndrome can still experience changes in breathing patterns through emotional triggers like laughter.
- The regulatory apparatus for breathing remains intact in individuals with Locked-In Syndrome.
- Dr. Jack Feldman discusses the relationship between breathing and mental, physical, and performance health, as well as the role of the amygdala in emotional responses and the connection between laughter and brain states.
Facial Expressions
Facial expressions play a crucial role in human communication, allowing us to convey our emotional state to others. However, some individuals, such as skilled actors, have the ability to control their facial expressions in a way that appears genuine. This suggests that there may be differences in the way these individuals control their facial muscles compared to the general population. Researchers are interested in using brain imaging techniques to study these differences and understand the mechanisms behind emotive control of facial muscles.
Key points:
- Facial expressions are important for human communication and conveying emotions.
- Skilled actors can control their facial expressions in a way that appears genuine.
- There may be differences in how these individuals control their facial muscles compared to the general population.
- Researchers are using brain imaging techniques to study these differences and understand the mechanisms behind emotive control of facial muscles.
Locus Coeruleus & Alertness
The locus coeruleus is a region in the brain that influences mood and is involved in respiratory modulation. Recent research has shown a bidirectional control between breathing and emotional states. Breathing affects mental and physical health and performance, with the brain being more alert during inhalation. The Locus Coeruleus releases norepinephrine, a neurotransmitter involved in arousal and attention, and is activated by changes in lung expansion. Carbon dioxide levels in the body can affect brain function and anxiety levels. Breathing practices that involve volitional control can influence emotional state. Breathing-related oscillations in the brain play a role in signal processing and alertness.
Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia
Breath holds, such as in apnea, can impact brain state and oxygen levels. Limited research exists on the mechanistic level of breath holds, but one practice involves hyperventilating for a minute and then holding the breath for as long as possible. This can be done with full or empty lungs. The presence or absence of rhythmicity in the cortex may play a role in the effects of breath holds. CO2 levels increase during breath holds, which can have a significant influence. Episodic hypoxia, involving alternating periods of low and normal oxygen levels, has positive effects on motor and cognitive function. Achieving similar effects through breathwork alone is challenging due to the difficulty of lowering oxygen levels while maintaining normal CO2 levels. During breath holds, there are low oxygen levels (hypoxia) and high carbon dioxide levels (hypercapnia). Episodic hypoxia can potentially lead to hypocapnia (low carbon dioxide levels) instead of hypercapnia.
Stroke, Muscle Strength, TBI
The potential benefits of episodic hypoxia on muscle strength and performance are discussed in the video. A study showed significant improvement in strength for a stroke patient with weakness in ankle extension after exposure to episodic hypoxia. This has led to further exploration of episodic hypoxia for spinal cord rehab and athletic performance. A potential study involving golfers is mentioned to investigate the effects of episodic hypoxia on motor performance coordination. The goal is to find interventions that improve cognitive and neuromuscular performance, particularly in cases of injury or traumatic brain injury.
The video also highlights the impact of traumatic brain injury (TBI) on mental and physical health. TBI is not limited to sports-related injuries but includes car crashes and bicycle accidents. The speaker suggests that protocols tested in the context of golf could be applicable to other activities. Further exploration in this area is needed.
Cyclic Hyperventilation
Cyclic hyperventilation, such as Tummo and Wim Hof practices, mimics episodic hypoxia. This breathing technique involves hyperventilating for a minute, exhaling and holding the breath for 15-60 seconds, and repeating for five minutes. It enhances alertness, reduces stress, improves cognitive focus, and increases autonomic arousal. However, it is less extreme than clinical hypoxia. Some individuals are using machines to self-test its effects.
- Cyclic hyperventilation in Tummo and Wim Hof practices mimics episodic hypoxia.
- The technique involves hyperventilating, exhaling, and holding the breath in cycles.
- Benefits include heightened alertness, reduced stress, improved cognitive focus, and increased autonomic arousal.
- Cyclic hyperventilation is less extreme than clinical hypoxia.
- Some individuals are using machines to self-test its effects.
Hyperbaric Chambers
Hyperbaric chambers are gaining popularity for improving mental and physical health and performance. The increase in oxygen levels inside the chamber may have beneficial effects. The use of hyperbaric chambers, along with high salt intake, is predicted to be a trend in 2022.
Nasal Breathing, Memory, Right vs. Left Nostril
Nasal breathing has been shown to improve memory by activating the hippocampus and enhancing recall. Further research is needed to understand the specific effects of nasal breathing. Breathing through one nostril may potentially affect hemispheric activity and levels of alertness and calmness, but there is currently no mechanistic data to support these claims. The specific cortical response may be determined by the effectiveness of signal distribution.
Breathing Coordinates Everything: Reaction Time, Fear, etc.
Breathing coordinates various functions of the brain and body, including heart rate, pupil dilation, fear response, and reaction time. Martial artists can use their opponent's breathing pattern to anticipate slower movements. Breathing also affects human performance and behavior, with correlations between respiratory patterns and behaviors. Oscillations in the brain related to breathing help coordinate signals and improve timing and perception. Breathing can have a calming effect and disrupt negative states, but persistent conditions like depression may require more extreme measures. Disrupting brain circuits through techniques like electroconvulsive shock or deep brain stimulation, as well as breathing practices, can provide relief from depression.
Dr. Feldman’s Breathwork Protocols, Post-Lunch
Dr. Feldman's Breathwork Protocols, Post-Lunch
The most profound aspect of Dr. Feldman's approach to breathwork is starting with simple practices, such as box breathing, for short periods of time (5-20 minutes).
Key points:
- Dr. Feldman suggests trying simple breath practices, like box breathing with five-second inhales, holds, exhales, and holds, for 5-10 minutes.
- He recommends using a simple app, such as Calm or Apnea Trainer, to help with timing.
- Dr. Feldman mentions his curiosity in exploring other breathwork techniques, such as Tummo.
- These practices can be done after lunch to combat the decline in performance that often occurs during that time.
- Dr. Feldman emphasizes that breathwork is just one aspect of maintaining sanity and health.
Deliberately Variable Breathwork: The Feldman Protocol
The Feldman Protocol is a breathwork practice that emphasizes the importance of transitions between different patterns of breathing. It suggests that experiencing variability in breathwork can have powerful effects on mental and physical health. This approach is likened to learning how to drive a car with obstacles at different rates, allowing individuals to better understand the relationship between different speeds and depths of inhales, exhales, and holds. The protocol is named after Dr. Jack Feldman, who proposed this concept.
- The Feldman Protocol is a breathwork practice that focuses on transitions between different breathing patterns.
- Variability in breathwork, such as switching between different patterns or durations, can have significant effects on mental and physical health.
- The protocol is compared to learning how to drive a car with obstacles at different rates, helping individuals understand the relationship between different speeds and depths of breath.
- Dr. Jack Feldman proposed the Feldman Protocol.
- Controlled experiments in humans are needed to better understand the effects of different breathing practices.
- Various pathways, such as the olfactory, central, vagal, and descending pathways, may be involved in the effects of different breathwork practices.
- Serious neuroscientists and psychologists are encouraged to conduct experiments to uncover the value of breathing practices for human health.
Magnesium Threonate & Cognition & Memory
Summary: Magnesium threonate is a compound that effectively crosses the gut blood barrier and has potential benefits for cognition and memory. Studies have shown that it improves cognitive function in individuals with mild cognitive decline and can improve sleep quality. In a placebo-controlled study, participants who took magnesium threonate improved their cognitive function by an average of eight years. While some individuals may not experience significant cognitive changes, many report improved alertness and better sleep. Magnesium threonate shows promise for both mental and physical health and performance.
Gratitude for Dr. Feldman’s Highly Impactful Work
Dr. Jack Feldman is thanked for his pioneering work in studying respiration and the mechanisms underlying it. The field of neuroscience has largely overlooked the respiratory system, but Dr. Feldman's work has brought attention to it. The interest in breathwork and brain states has exploded, and Dr. Feldman is appreciated for sharing his expertise as both a scientist and a practitioner. He expresses gratitude for the opportunity to communicate with people outside his field and is willing to continue discussing this topic in the future.
- Dr. Feldman's work has brought attention to the respiratory system in neuroscience.
- He is appreciated for sharing his expertise as both a scientist and a practitioner.
- The interest in breathwork and brain states has exploded.
- Dr. Feldman expresses gratitude for the opportunity to communicate with people outside his field.
- He is willing to continue discussing this topic in the future.