Ep. 161: Can You Breathe Your Way to Better Mental Health?
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Can you breathe your way to a better mood and reduced anxiety? This week’s guest says it's possible! Medcan consulting psychologist Dr. Amanda Beaman chats with the medical director of the Center for Integrative Medicine at Stanford University, Dr. David Spiegel, a physician. Dr. Spiegel’s recent study with podcaster and neuroscientist Andrew Huberman revealed the mental well-being benefits of a kind of breathwork called cyclic sighing. Here, Dr. Spiegel explains how to perform cyclic sighing, and describes the way it uses the parasympathetic nervous system to improve affect.
LINKS
Brief structured respiration practices enhance mood and reduce physiological arousal in Cell, co-authored by Dr. David Spiegel, Dr. Andrew Huberman & more.
Watch this quick tutorial on cyclic sighing, with Dr. Spiegel
Related Stanford Scope blog: ‘Cyclic sighing’ can help breathe away anxiety
Related article: Cathartic, Over-the-Top Sighs Can Actually Reduce Stress Levels, According to New Science
Read Dr. David Spiegel’s biography
Watch Dr. David Spiegel’s interview with his study co-author, Dr. Huberman: Using Hypnosis to Enhance Health & Performance
Check out the Reveri self hypnosis app, co-founded by Dr. David Spiegel
INSIGHTS
When Dr. Spiegel was a medical student, he had an experience with a patient that led to an entire career in studying the ways our brains can control our bodies—and almost got him kicked out of school. [2:24]
Why can we sometimes have such intense reactions to situations that cause us stress or anxiety? [8:10]
Learn why cyclic sighing has the calming effect that it does. [9:02]
How did Dr. Spiegel meet Dr. Huberman, and what were the details of this study? [10:56]
Get a tutorial on how to do cyclic sighing, which study results showed was the most effective breathing technique in improving mood. [13:07]
How do different types of breathing trigger different responses in the body? [16:27]
What are the differences between mindfulness and hypnosis? [19:08]
Dr. Amanda Beaman suggests why meditation wasn’t effective in improving mood in Dr. Spiegel’s study. [22:01]
Dr. Spiegel isn’t waiting for the rest of healthcare to include breathwork or hypnosis in mainstream care—he developed an app so that you can try hypnosis yourself. [24:46]
Get Dr. Spiegel’s top three tips for what to do if you struggle with anxiety or depression. [28:07]
*LEGAL
This podcast episode is intended to provide general information about health and wellness only and is not designed, or intended to constitute, or be used as a substitute for, medical advice, treatment or diagnosis. You should always talk to your Medcan health care provider for individual medical advice, diagnosis and treatment, including your specific health and wellness needs.
The podcast is based on the information available at the time of preparation and is only accurate and current as of that date. Source information and recommendations are subject to change based on scientific evidence as it evolves over time. Medcan is not responsible for future changes or updates to the information and recommendations, and assumes no obligation to update based on future developments.
Reference to, or mention of, specific treatments or therapies, does not constitute or imply a recommendation or endorsement. The links provided within the associated document are to assist the reader with the specific information highlighted. Any third-party links are not endorsed by Medcan.