Huberman Lab Breathing Protocols

DEEP BREATHING EXERCISES

Huberman Lab Breathing Protocols

Every breathing technique Dr. Huberman recommends, matched to your goal

Last updated: February 6, 2026 • Reviewed by Resonance Editorial Review Team

Dr. Andrew Huberman doesn't recommend one breathing technique — he recommends six, each targeting a different physiological state. The physiological sigh (double inhale, long exhale) is his go-to for instant stress relief, working in just 1-3 breaths. Box breathing (4-4-4-4 timing) creates the alert calm Navy SEALs rely on before high-stakes operations. Coherent breathing at 5-6 breaths per minute is his top pick for building long-term stress resilience through HRV optimization. For sleep, he points to exhale-dominant patterns like 4-7-8 breathing that activate deep parasympathetic relaxation. Cyclic hyperventilation (similar to Wim Hof) deliberately spikes alertness and energy when you need it. And underneath it all, nasal breathing is the daily default he calls the single most important change most people can make for their health. This page matches each protocol to the right goal so you can use Huberman's complete breathing toolkit — not just one piece of it.

What breathing techniques does Huberman recommend?

Dr. Huberman recommends 6 key breathing techniques: the physiological sigh for instant stress relief, box breathing for focus, coherent breathing for HRV training, 4-7-8 breathing for sleep, cyclic hyperventilation for energy, and nasal breathing as a daily default. Each protocol targets a different goal.

What is the Huberman breathing method?

The Huberman breathing method is a system of matched protocols — not a single technique. Dr. Huberman teaches matching the right breathing pattern to your current need: physiological sigh for acute stress (1-3 breaths), box breathing for focus (2-5 min), coherent breathing for long-term resilience (5-20 min), and nasal breathing as your daily foundation.

Important

This page summarizes Dr. Andrew Huberman's publicly shared breathing recommendations. It is not affiliated with or endorsed by Dr. Huberman, Stanford University, or the Huberman Lab podcast. Always consult a healthcare provider for medical advice.

The Problem

Too Many Breathing Techniques, No Clear Guidance

Dr. Huberman has discussed breathing across dozens of podcast episodes, YouTube clips, and guest appearances — covering everything from physiological sighs to cyclic hyperventilation to nasal breathing during sleep. The sheer volume of information creates a paradox: the more you watch, the less clear it becomes which technique you should actually use. Conflicting YouTube summaries and out-of-context clips make it worse. The real question isn't whether breathing techniques work — the science is clear on that. The question is which technique should you use right now, for your specific goal, in this specific moment.

Common symptoms

  • Confusion about which Huberman breathing technique matches which goal
  • Trying breathing exercises randomly without matching them to a specific purpose
  • Assuming all breathing techniques are basically the same
  • Not knowing whether to use the physiological sigh, box breathing, or coherent breathing
  • Wanting evidence-based protocols instead of guessing which technique to try
  • Hearing Huberman mention many techniques but not knowing where to start

The Solution

Huberman's Breathing Protocols: Matched to Your Goal

Dr. Huberman doesn't recommend one breathing technique — he recommends a system. Different physiological states call for different protocols, and the key is matching the right tool to the right moment. The physiological sigh is his #1 for acute stress because it works in 1-3 breaths, making it the fastest intervention available. But he's equally emphatic about box breathing for pre-performance focus, coherent breathing for long-term HRV training and stress resilience, exhale-dominant patterns for sleep, cyclic hyperventilation for deliberate energy, and nasal breathing as the foundation of daily respiratory health. Each protocol targets a different branch of your nervous system, which is why no single technique covers every situation.

Why this technique

The visualizer defaults to the physiological sigh because it's the most universal starting point — it works in 1-3 breaths for anyone, requires no practice, and delivers immediate results. But the full Huberman approach is about matching technique to goal, which is exactly what the protocol guide below covers. Each of the six techniques targets a different physiological mechanism: the sigh resets your lungs and activates the vagus nerve, box breathing balances sympathetic and parasympathetic branches, coherent breathing maximizes HRV, and so on. Explore each technique via the step-by-step protocols below, and use the guided timers linked throughout to practice with real-time pacing.

Start practicing now →Learn more about Physiological Sigh Breathing →

Why It Works

The Research Behind Huberman's Protocols

Stanford RCT: Cyclic Sighing (2023)

Balban et al., published in Cell Reports Medicine, conducted a randomized controlled trial comparing cyclic sighing to mindfulness meditation. Five minutes of daily cyclic sighing for 28 days outperformed meditation for mood improvement and respiratory rate reduction — establishing the physiological sigh as an evidence-based daily practice, not just an emergency tool.

Box Breathing: Autonomic Balance

Equal-phase breathing (4 seconds inhale, 4 seconds hold, 4 seconds exhale, 4 seconds hold) activates both sympathetic and parasympathetic branches simultaneously, creating a unique state of alert calm. Studied extensively in military performance contexts, box breathing is the protocol Navy SEALs use before high-stakes operations — and the one Huberman recommends for focus under pressure.

Coherent Breathing: HRV Optimization

Breathing at 5-6 breaths per minute (approximately a 5-second inhale and 5-second exhale) maximizes heart rate variability — a key biomarker of stress resilience and autonomic flexibility. Huberman discusses coherent breathing as the best 'training' protocol for long-term nervous system health, with effects that compound over weeks of consistent practice.

Nasal Breathing: Nitric Oxide Production

Nasal breathing produces nitric oxide, a vasodilator that improves oxygen delivery by 10-15% compared to mouth breathing. It also filters and humidifies air, engages the diaphragm more effectively, and maintains optimal CO₂ levels. Huberman calls nasal breathing 'the single most important thing you can do for health' outside of specific breathwork sessions.

Step-by-Step

How to Practice

  1. 1

    For Instant Stress Relief → Physiological Sigh

    Double inhale through nose, long exhale through mouth. Works in 1-3 breaths (30 seconds). Huberman's #1 recommendation for real-time stress. Use mid-conversation, before tests, during panic.

    30 seconds

  2. 2

    For Focus & Calm → Box Breathing

    4-second inhale, 4-second hold, 4-second exhale, 4-second hold. Creates alert calm — focused but not anxious. Navy SEALs use this before high-stakes operations. Huberman recommends for pre-performance prep.

    2-5 minutes

  3. 3

    For HRV & Stress Resilience → Coherent Breathing

    Breathe at 5-6 breaths per minute (5-second inhale, 5-second exhale). Maximizes heart rate variability over time. Huberman discusses this as the best 'training' breath for long-term nervous system health.

    5-20 minutes

  4. 4

    For Sleep → Exhale-Dominant Breathing (4-7-8)

    Inhale 4 counts, hold 7 counts, exhale 8 counts. The extended exhale and hold activate deep parasympathetic relaxation. Huberman mentions exhale-dominant patterns as ideal for pre-sleep wind-down.

    2-5 minutes before bed

  5. 5

    For Energy & Alertness → Cyclic Hyperventilation

    25-30 deep breaths followed by a breath hold. Similar to Wim Hof breathing. Deliberately activates the sympathetic nervous system. Huberman recommends for morning alertness or pre-workout energy. Caution: never near water or while driving.

    3-5 minutes

  6. 6

    Daily Default → Nasal Breathing

    Breathe through your nose during daily activities, exercise, and sleep. Huberman emphasizes nasal breathing as the foundation of respiratory health — filters air, produces nitric oxide, and engages the diaphragm. Mouth-tape at night if needed.

    All day

Pro tips

  • Start with the physiological sigh — it's the most universally useful and works in seconds
  • Stack protocols: use a sigh to break acute stress, then transition to box or coherent breathing for sustained calm
  • Match intensity to need: sigh for emergencies, box for moderate stress, coherent for daily training
  • Nasal breathing is the default — reserve mouth breathing for specific techniques like the sigh's exhale
  • Consistency beats intensity: 5 minutes daily of any protocol outperforms occasional long sessions

Research & References

Scientific Sources

Watch & Learn

Dr. Andrew Huberman Explains the Physiological Sigh

Stanford neuroscientist Dr. Andrew Huberman demonstrates and explains the physiological sigh—the fastest way to reduce stress in real-time. This short clip covers the technique, the science behind it, and when to use it.

FAQ

Common Questions

What breathing technique does Huberman recommend?

Dr. Huberman recommends different techniques for different goals. His #1 for instant stress relief is the physiological sigh (double inhale, long exhale). For focus, he recommends box breathing (4-4-4-4). For long-term stress resilience, coherent breathing at 5-6 breaths per minute. For sleep, exhale-dominant patterns like 4-7-8. For energy, cyclic hyperventilation. And for daily health, nasal breathing as a default.

What is the Huberman breathing protocol?

The 'Huberman breathing protocol' isn't a single technique — it's a system of matched protocols. Huberman teaches that different physiological states require different breathing patterns. The key is matching the right tool to the right moment: physiological sigh for acute stress, box breathing for focus, coherent breathing for HRV training, and nasal breathing as your daily baseline.

What is the difference between physiological sigh and cyclic sighing?

They're the same technique at different durations. A physiological sigh is a single double-inhale followed by a long exhale — used for instant relief in 1-3 breaths. Cyclic sighing is repeating that pattern continuously for 2-5 minutes as a daily practice. The 2023 Stanford study used 5 minutes of cyclic sighing and found it outperformed meditation for mood improvement.

Is Huberman breathing the same as Wim Hof?

No. Wim Hof breathing (cyclic hyperventilation) is just one of the techniques Huberman discusses, and he recommends it specifically for energy and alertness — not stress relief. Huberman's overall approach is broader: a toolkit of 6+ techniques matched to different goals. The physiological sigh (his top recommendation) is almost the opposite of Wim Hof — it calms you down rather than revving you up.

What does Huberman say about box breathing?

Huberman recommends box breathing (4-second inhale, hold, exhale, hold) for focus and calm before high-stakes situations. He notes it creates a unique state of 'alert calm' because the equal phases balance sympathetic and parasympathetic activation. It's the protocol Navy SEALs use, and Huberman suggests it as a pre-performance tool lasting 2-5 minutes.

How long should I do Huberman breathing exercises?

It depends on the technique. The physiological sigh works in 1-3 breaths (30 seconds). Box breathing is most effective for 2-5 minutes. Coherent breathing builds HRV over 5-20 minute sessions. The Stanford study found 5 minutes daily of cyclic sighing was enough for significant mood improvements. Start with 5 minutes of any protocol and adjust based on how you respond.

Does Huberman recommend breathing exercises for sleep?

Yes. For sleep, Huberman recommends exhale-dominant breathing patterns — techniques where the exhale is longer than the inhale. The 4-7-8 technique (inhale 4, hold 7, exhale 8) is a classic example. He explains that extended exhales activate the parasympathetic nervous system, slowing heart rate and signaling your body it's safe to rest. He also emphasizes nasal breathing during sleep.

Why does Huberman say to breathe through your nose?

Huberman is emphatic about nasal breathing for several reasons: (1) it produces nitric oxide, a vasodilator that improves oxygen delivery by 10-15%, (2) it filters and humidifies air, protecting your lungs, (3) it engages the diaphragm more effectively, and (4) it maintains optimal CO₂ levels. He calls nasal breathing 'the single most important change' most people can make for health and recommends it during the day, exercise, and sleep.

More Breathing Guides

Breathing Exercises for Stress

Use the physiological sigh and box breathing for comprehensive stress management

Learn more →

How to Boost Focus by 40% with Coherent Breathing

Box breathing and coherent breathing for sustained cognitive performance

Learn more →

4-7-8 Breathing for Sleep

Exhale-dominant breathing patterns Huberman recommends for better sleep

Learn more →

How to Stop Anxiety in 60 Seconds with Box Breathing

The physiological sigh is Huberman's top recommendation for anxiety relief

Learn more →

Ready to practice?

Start Your Session

Use the interactive visualizer above to guide your breathing. Follow the animation and let your body relax.

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Learn more about Physiological Sigh Breathing →

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