Here's a breath work cheatsheet based on Dr. Andrew Huberman's content, formatted as a markdown table: | Technique | Protocol | Purpose | Notes | |-----------|----------|---------|-------| | Physiological Sigh | 2 quick inhales through nose, 1 long exhale through mouth | Reduce stress, calm down quickly | Can be done 1-3 times for immediate effect | | Box Breathing | Inhale 4s, hold 4s, exhale 4s, hold 4s. Repeat. | Improve CO2 tolerance, reduce anxiety | Practice 2-3 minutes, 1-2x per week | | Cyclic Hyperventilation | 25 deep inhales/exhales, then hold breath 15-30s. Repeat for up to 5 mins. | Increase alertness and focus | Never do near water or while driving | | Diaphragmatic Breathing | Expand stomach on inhale, contract on exhale | Reduce overbreathing, improve oxygen delivery | Practice regularly to train proper breathing | | Nasal Breathing | Breathe through nose during rest and sleep | Improve oxygen delivery, facial aesthetics | Can use mouth tape during sleep to enforce | | Optimal Resting Rate | 12 breaths per minute | General health, avoid overbreathing | Most people overbreathe at 15-18 breaths/min | Remember to always consult with a healthcare professional before starting any new breathing practices, especially if you have underlying health conditions. [Source: Huberman Lab Newsletter - Breathwork Protocols for Health, Focus & Stress](https://www.hubermanlab.com/newsletter/breathwork-protocols-for-health-focus-stress) #cheatsheet #health #personal-development