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Andrew Huberman, Ph.D.@hubermanlabX

Me getting into an Uber: “how’s it going?” Me getting out of Uber: “so it’s 2 inhales then a long exhale until lungs are empty to calm down …

what it claims

To optimize health, he recommends the 'physiological sigh' breathing technique (two inhalations followed by one long exhalation) to calm the nervous system, morning sunlight exposure for the circadian rhythm, and a daily intake of 5g of creatine (10g in cases of sleep deprivation).

mixed

The 'physiological sigh' is supported by a Stanford University study (RCT, 2023) showing that it reduces anxiety and improves mood more effectively than other breathing…

noli's read

The 'physiological sigh' is supported by a Stanford University study (RCT, 2023) showing that it reduces anxiety and improves mood more effectively than other breathing techniques. Sunlight exposure is a practice validated by an extensive body of literature (observational studies and reviews) confirming its crucial role in the regulation of cortisol and melatonin via the suprachiasmatic nucleus. Creatine is one of the most studied supplements (meta-analyses): its benefit for physical and cognitive performance is robust. However, the claim that doubling the dose to 10g during sleep deprivation provides direct support for brain function is an interesting extrapolation but still lacks robust clinical evidence in humans. The advice is generally based on well-understood biological mechanisms, although the specific application for sleep deprivation is more speculative.

the sources

Claimed by Andrew Huberman, Ph.D. Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: A

Effect: strength/power with resistance training — consistent small-moderate benefit
Measured on: healthy training adults

Andrew Huberman, Ph.D. in the Register144 claims graded · solidity 82/100See their record →

More from Andrew Huberman, Ph.D.

Intermittent fasting is only effective for weight loss if it results in a reduction of total caloric intake. However, meal timing matters: eating earlier in the day optimizes fat utilization, while avoiding food intake immediately before sleep stimulates growth hormone production and improves sleep efficiency, thereby allowing one to get by on less sleep.

mixedAndrew Huberman, Ph.D.

Slight sleep deprivation distinctly disrupts hunger and satiety signals in men and women, promoting weight gain that is explained by both increased hunger and a decrease in daily energy expenditure.

holds upAndrew Huberman, Ph.D.

To optimize learning and stimulate brain plasticity, it is appropriate to follow an active process: maintain a state of wakefulness and alertness, focus your attention intensely, and accept the mental agitation caused by your own errors, because these are what signal to the brain that it needs to adapt.

mixedAndrew Huberman, Ph.D.

Others on this

Each 'sin' would correspond to a behavior that damages health (metabolism, stress hormones, inflammation), and its opposite (moderation, gratitude, generosity, discipline) to a behavior that supports it.

not provenzevinclark

It's not just "anxiety" but a nervous system stuck on alert — cortisol supposedly tightens the chest and shortens the breath; regulating the nervous system (not just "calming down") would quickly undo that.

mixedJenna

Dance, move, and shake your body to discharge built-up stress — like a gazelle that trembles for a minute or two after escaping a lion and then goes right back to grazing with no residual stress — and this self-regulation supposedly becomes "contagious," regulating your child's nervous system too.

Noli has read similar claims

Other advice in the Register that leans on the same research.

Adopting morning rituals (stretching, breathing, avoiding screens, getting light exposure, hydrating) helps reduce stress, improve mood, and optimize energy for the day.

holds upDr Aude Bru

It's not just "anxiety" but a nervous system stuck on alert — cortisol supposedly tightens the chest and shortens the breath; regulating the nervous system (not just "calming down") would quickly undo that.

mixedJenna

Creatine isn't just for muscle — at doses higher than the standard 3-5g, some reaches the brain and may support cognitive energy, especially under stress or sleep loss.

mixedThe Diary Of A CEO - With Steven Bartlett

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