1 hr 37 min

Master Stress: Tools for Managing Stress & Anxiety Huberman Lab

    • Health & Fitness

This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
InsideTracker: https://insidetracker.com/huberman
Thesis: https://takethesis.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
For the full show notes, visit hubermanlab.com
Timestamps
(00:00:00) Introduction
(00:04:41) Emotions: A Logical Framework of Brain-Body Loops
(00:10:29) Stress: The (Falsely Narrow) Animal Attack Narrative
(00:14:31) The Stress RESPONSE: Generic, Channels blood, Biases Action
(00:21:08) Tools to Actually Control Stress: Reduce Alertness or Increase Calm
(00:24:15) The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”
(00:29:45) The Fastlane to Calm
(00:34:53) Important Notes About Heart Rate Deceleration: Vaso-vagal Lag
(00:36:50) Cyclic Sighing For Calm and Sleep Induction
(00:37:57) Nasal Breathing For Cosmetic, Immune and Performance Enhancement
(00:38:46) Two Breathing Centers In The Brain
(00:39:45) Breathing For Speaking Clearly
(00:40:39) The 3 Types of Stress: Short, Medium and Long-Term
(00:42:10) Positive Effects of Short-Term Stress: Immunity and Focus
(00:45:32) Adrenalin (Epinephrine) Deploys Killer Immune Cells
(00:46:40) Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation
(00:50:58) Inflammation Is Useful and Good, In the Short Term
(00:52:02) Procrastination and Self-Manufactured Nootropics
(00:53:00) Relaxation Can Causes Illness
(00:54:30) Immune Activation Protocol
(00:55:20) Medium Term Stress: A Clear Definition
(00:56:07) Stress Threshold
(00:57:10) Stress Inoculation Tools: Separating Mind & Body, On Purpose
(00:59:50) Use Vision to Calm the Mind When the Body Is Agitated
(01:02:36) Beyond NSDR
(01:04:36) Long Term Stress: Definition, Measurement, Cardiovascular Risks
(01:06:30) Tools for Dealing With Long Term Stress
(01:08:20) The Oxytocin Myth
(01:09:15) Serotonin: Satiety, Safety
(01:12:00) Delight and Flexibility
(01:13:30) Chemical Irritants We Make But Can Control: Tackykinin
(01:15:40) Impactful Gratitude
(01:16:25) Non-Prescription Chemical Compounds For Additional Anti-Stress Support
(01:18:04) Melatonin: Cautionary Note About Adrenal Suppression
(01:19:15) Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway
(01:21:10) L-Theanine For Stress Reduction and Task Completion Anxiety
(01:23:00) Beware Taurine and Energy Drinks With Taurine
(01:23:30) Ashwagandha: Can Powerfully Lower Anxiety And Cortisol
(01:25:50) Examine.com Is An Amazing Free Resource
(01:26:20) How This All Relates to Emotions: State Versus Demand = Valence
(01:32:00) Modulating Reactivity, Mindfulness, & Functionality With Objective Tools
(01:34:00) Next Steps
(01:35:40) Topic Suggestions, Subscriptions and Reviews Please
(01:37:40) Additional Resources, Synthesis
Title Card Photo Credit: Mike Blabac
Disclaimer

This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
InsideTracker: https://insidetracker.com/huberman
Thesis: https://takethesis.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
For the full show notes, visit hubermanlab.com
Timestamps
(00:00:00) Introduction
(00:04:41) Emotions: A Logical Framework of Brain-Body Loops
(00:10:29) Stress: The (Falsely Narrow) Animal Attack Narrative
(00:14:31) The Stress RESPONSE: Generic, Channels blood, Biases Action
(00:21:08) Tools to Actually Control Stress: Reduce Alertness or Increase Calm
(00:24:15) The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”
(00:29:45) The Fastlane to Calm
(00:34:53) Important Notes About Heart Rate Deceleration: Vaso-vagal Lag
(00:36:50) Cyclic Sighing For Calm and Sleep Induction
(00:37:57) Nasal Breathing For Cosmetic, Immune and Performance Enhancement
(00:38:46) Two Breathing Centers In The Brain
(00:39:45) Breathing For Speaking Clearly
(00:40:39) The 3 Types of Stress: Short, Medium and Long-Term
(00:42:10) Positive Effects of Short-Term Stress: Immunity and Focus
(00:45:32) Adrenalin (Epinephrine) Deploys Killer Immune Cells
(00:46:40) Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation
(00:50:58) Inflammation Is Useful and Good, In the Short Term
(00:52:02) Procrastination and Self-Manufactured Nootropics
(00:53:00) Relaxation Can Causes Illness
(00:54:30) Immune Activation Protocol
(00:55:20) Medium Term Stress: A Clear Definition
(00:56:07) Stress Threshold
(00:57:10) Stress Inoculation Tools: Separating Mind & Body, On Purpose
(00:59:50) Use Vision to Calm the Mind When the Body Is Agitated
(01:02:36) Beyond NSDR
(01:04:36) Long Term Stress: Definition, Measurement, Cardiovascular Risks
(01:06:30) Tools for Dealing With Long Term Stress
(01:08:20) The Oxytocin Myth
(01:09:15) Serotonin: Satiety, Safety
(01:12:00) Delight and Flexibility
(01:13:30) Chemical Irritants We Make But Can Control: Tackykinin
(01:15:40) Impactful Gratitude
(01:16:25) Non-Prescription Chemical Compounds For Additional Anti-Stress Support
(01:18:04) Melatonin: Cautionary Note About Adrenal Suppression
(01:19:15) Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway
(01:21:10) L-Theanine For Stress Reduction and Task Completion Anxiety
(01:23:00) Beware Taurine and Energy Drinks With Taurine
(01:23:30) Ashwagandha: Can Powerfully Lower Anxiety And Cortisol
(01:25:50) Examine.com Is An Amazing Free Resource
(01:26:20) How This All Relates to Emotions: State Versus Demand = Valence
(01:32:00) Modulating Reactivity, Mindfulness, & Functionality With Objective Tools
(01:34:00) Next Steps
(01:35:40) Topic Suggestions, Subscriptions and Reviews Please
(01:37:40) Additional Resources, Synthesis
Title Card Photo Credit: Mike Blabac
Disclaimer

1 hr 37 min

Top Podcasts In Health & Fitness

Scicomm Media
Jay Shetty
Lewis Howes
Rob Dial and Kast Media
Peter Attia, MD
Aubrey Gordon & Michael Hobbes