Tools for Managing Stress & Anxiety
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- Опубликовано: 22 май 2024
- 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.
#HubermanLab #Stress #Neuroscience
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Timestamps below.
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
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac www.blabacphoto.com 
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This might be the single most universally useful podcast on RUclips right now
Thank you for the kind words of support!
Amen!
Actionable information given at no-cost, and explained in concise, data-driven, easy to understand, bite-size chunks!?!??!! Does it get any better??? I think not! I’m jonesing for the next one already!
Absolutely true
Literally 100%
My students at high school are getting plenty of this stuff 3rd hand at least and it’s making them even more enjoyable to work with :)
This man is a blessing genius
Could not agree more. So much amazing advice
@@timerstimerstimers9802 111
The mindfulness book "30 Days to Reduce Stress" by Harper Daniels is a good resource also.
This man is an uptodate doctor that devotes time to make videos for RUclips.
My Notes
Framework:
sympathetic system - that runs through below our neck and to our core containing neurons
that manages stress.
Stress response is generic and therfore effects the entire system indiscriminately.
Stress response activates certain things and shutdowns other features.
Stress response is activated to support you moving, fundamentally its goal is to make you do something.
To control stress you need to learn to work with the agitation (Exposure Therapy)
parasympathetic system - system that is responsible for activating your calm state
(This is what you should be activating when stressed)
Realtime Practice:
physiological sigh - two inhales take place followed by a long exhale. (Reduces stress significantly)
(Long & vigorous exhales arouses calmness and slows heart.)
(Long & vigorous inhales increases heart rate.)
If stress is so high and you activate the parasympathetic system too much it may cause you to faint
It takes 30 seconds for you heart to calm down after activation and you may need to use sighs more than once.
Passive Practices:
Mindfullness Meditation
Exercise
Sleep
Supplementation
Reminder:
"Telling yourself to calm down will exacerbate stress"
"Life happens, you can't completely avoid stress"
"It's very hard to control the mind with the mind"
"when you are stress in the mind look towards the body"
"When you are stress in the body look towards the mind"
Thought it was only me that bothered to do this. Thanks.
Thank you
Thanks :)
You missed a quote: "Might be able to increase insulin by smelling a donut or something" 🤣
But fr though, these are amazing notes for an extraordinary episode.
oh thank you so much!
This brilliant man deserves an award for helping humanity.
"Excercise is good, sleep is good, moving is good, everybody knows that. BUT LIFE HAPPENS." Just listening to this podcast slows my heart rate down.❤
Just listening to this podcast heals!
I listened to it while doing the breathing and fell asleep ahha
Same for me
Telling yourself to calm down doesn't reduce stress 22:30
Tool 1 24:12 when lung expands heart volume expands and so blood flows slowly so in response brain makes it beat faster
So whenever your inhales are shorter in duration or more vigorous than exhales heartbeat increases
But to reduce stress we need to reduce heart rate so will have to exhale longer and more vigorously than our inhales 29:27
Physiological SIGH : Two inhale and one exhale 31:27
stress is of three types , short term , med term amd long term stress , we can use short term stress for our benefit as it can induce 1)a immune response which can help us to manage mld infectons 2) better cognition 3) improved focus , etc , BUT we must know how to switch on and off this short term stress ,
short term stress can be induced through flow of adrenaline [also known as epinephrine] in our blood which can be achieved by [1] cold shower [2] tummo breathing
TUMMO breathing is a technique in which we inhale through nose and exhale through our mouth continuously for 25 reps and then hold the breath for 15 sec and again repeat this exercise for 3-4 times and and then hold your breath
one shd avoid this technique near water as one may faint and can drown
Stress threshold is the maximum amount of stress one can manage , we can increase our stress threshold by training our body in a particular way
[the key here is to relax the mind when the body is not relaxed/ is activated]
1] we have to increase or heart rate by methods ike cold showers , sprinting , cyclic tummo breathing , etc
2] now as the heart rate goes up , adrenaline increases in our blood and we experience tunnel vision as the pupils dilate
3] now we have to broaden our vision deliberately seeing more of the environment around you creates a calming effect
4] as a result you start being comfortable at the higher activation state , what felt like a lot of work now feels manageable
Long term stress can be reduced by
1] getting a good sleep
2] doing exercises
3] social connections release serotonin
oxytocin is rarely released because of person to person interactions , it is released post orgasm , lactation in mom and child etc , generally it is serotonin which gives a sense of satisfaction and well being , excess of serotonin in blood can reduce our libido and desire to do things due to feeling of satisfaction.
the social isolation that goes too long is associated with the molecule Taqi Kynan .Taqi Kynan is a molecule that makes us more fearful, paranoid, and impairs our immune system. And so, Taqi Kynan is like this internal punishment signal. It's like our body and our brain telling us, "You are not spending enough time with people that you really trust , "You re not doing things that you really enjoy
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Non-Prescription Chemical Compounds For Additional Anti-Stress Support > Ashwagandha , melatonin[not recommended] , L theanine
melatonin is secreted by the pineal gland , its secretion depends upon the amount of darkness you are in. The darker the surrounding the more the secretion , it helps to induce sleep /fall asleep but not stay asleep
Ashwagandha reduces anxiety and cortisol ( responsible for waking us up but becomes a problem if high level maintained throughout the day.)
Thank you 🙏
People actually increase my stress and irritation, so I avoid social connections as much as possible.
@@infinitesimotelMaybe you need expose yourself to social interactions more. Social isolation is more stressful in the long run. We are social animals.
@@Beyondhumanlimits1 No I need far less social interaction. Ideally none, all problems stem from social interaction.
Thank you so much for the summary
With the growth of anxiety, anxiety medication (benzodiazapene, zanax etc), can you do a podcast on anxiety specifically. Why do we get panic attacks, side effects of medication.
Through your podcast and NSDR, I've improved my introception....this has made me more aware of my internal state. Through the benefits of meditation I've been able to improve internal and external focus.
I'd love to hear more about the internal workings of the body and hormonal pathways while dealing with these things.
Thank you
I would try journaling, could help with maniging stress and lots more. You get to know who you are and what you think. Google is a good machine
@@shadowshredder9311google is terrible for me. It almost never helps and heightens my anxiety’s.
Yayyyy ❤ Who else would be waiting for his episodes every Monday? Worth waiting especially on Monday's.
(Raises hand) I’m not the only one?
I called it #HuberMonday
Who cares about Cyber's ...or else's days ;)
YES...He is smart AND easy to look at.
It is definitely giving my week some structure- very useful these days!
Yup. And it's nice that it's also available as an audio-only podcast. Ideal for those long evening walks. :)
Such a good community on this site. Its really refreshing to see people being so polite.
Educational channels tend to attract, for lack of better word, "better" audiences.
@@EvenTheDogAgrees apparently so 😁👍
👋 from Rotterdam the Netherlands 👊☀️❤️
@@jackwaslander5029 greetings from Miami Florida
I agree..The field of neuroscience is so fascinating!And this man(I will say it over and over and over)is really a special man!He makes every topic super interesting and it seems he is able to create a great community of people who love the brain and how It works🙏🏻
I felt lost and hopeless. Thank you for the factual and therapeutic support. I am still a work in progress, but your talks give me a little faith that I might get better. Thanks again.
I hope you are feeling more hopeful as you navigate your way to calm stress and anxiety
I'm not doing hot in life at this time myself. I'm curious Georgette, have you gained more hope and direction in your healing journey? You could say I'm at a scary "lost and hopeless" phase and looking for any hope.
@@CDub623 live everything day by day. Don’t stress yourself out for things that aren’t in your control right now I am dealing with mental health disorders because I dealt with chronic stress and terrible anxiety and although I don’t know exactly what is going on with me, I was diagnosed by a psychiatrist that I may be dealing with some type of psychosis. It’s been a month and a week since I’ve been dealing with such a mental disorder, but I have to learn that I can’t stress myself out for things that aren’t in my control and live everything day by day don’t worry about things that can’t be done yet. Don’t worry about things that haven’t been done yet and if you stress practice the breathing techniques in the video mentioned, there is hope no matter what, and this video gave me hope that even though I am going through such a hard time in life, no matter what this video has given me hope that I may return to myself and I may feel like myself again because psychosis is a very difficult recovery process that relapse can happen so I have to learn to be easy on myself and have a lot of self love. I hope that you can do the same as well, but just know that there is help out there, no matter what you’re going through in life there’s people who have it way worse than you do not saying that you are ungrateful or anything, but just stating that no matter in life if you think you have it bad, think twice because there’s people who have it way worse than we do and don’t have all the opportunities and benefits that we have that they don’t. I hope you find peace and happiness ❤ stay strong always stress is an emotion whether it’s psychological and mental it can impacts you negatively. Don’t run away from stress fight those demons fight it and alleviate the stress. You will become stronger the more you learn and the better you get at relieving yourself❤
As a 58 year old suffering results of a lifetime of chronic stress, this information is the most useful information i have ever received! Practices in place immediately!! God bless!!
Never in the history of calming down has anyone calmed down by being told to calm down
Indeed!
Exactly! Need the science behind that, but it's 100% accurate ;)
It doesn't work. If it did we'd have a happy healed civilization 😁
Use Victor Frankl principle paradoxical intention.
For instance if someone is mad tell him get more furious bastard.
He is going to be in shock i assume and calm down.
You can use this with fears and OCD.
Like reverse intention,if you fear spiders tell yourself that a spider entered your ear last night or that you wish a spider crawls up yout leg.
Get creative that principle saved many lives!
Is that profile picture actually YOUR back ?
My daughter deals with general anxiety, which tends to increase her heart rate at certain times. I taught her how to do the physiological sigh since listening to Dr. Huberman, and it has slowed her heart rate down and helped her to relax.
That is very gratifying to hear. Thank you for sharing! Best wishes, Andrew
@@hubermanlab my son immediately told me it helped him too. #priceless&Precious
Pp]p]]]]
👍🏼
Mindset Mom , To feel better reduce negative thoughts and overthinking. Avoid comparing with others, reduce negative social media and avoid constipation as it affects the mind instantly. Your breathing is closely related to the brain [mind] and gives relief from stress-anxiety. To relax sit on a chair or lie down, neck straight, eyes closed, avoid moving too much and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Never meditate with expectations but with awareness. Don’t fight your thoughts. With daily practice the mind will relax. No deep breathing needed. Observe your breath sensations before sleep, in college, at work, taking a walk, when reading, etc.etc. Like me, make this a lifetime daily habit to have a better life. Best wishes--Counsellor.
Coming from an educational deficit and a dysfunctional childhood I don’t possess the words of appreciation for how much I’ve learned from you in the last couple of months. . My toolbox 🧰 is so heavy it needs wheels. Thank you 🙏🏽
Thank you for the feedback. I'm genuinely happy to know you are finding the information of use. Best wishes, Andrew
Same here. Thank you so much for the podcast especially for people who don’t have the money for therapy
@@hubermanlab .. You’re hurting innocent animals ? Bludgeoned to death ?? For a burger ??? 5 minute burger ????
Animals life gone, for good ?? You don’t do with your cute little dog 🐶. Or a parakeet 🤗🦜...
You can have vegan burgers and vegan pizza and vegan curry and vegan burritos and vegan tacos...... simple !!!
Which side of history are you on ????
We have a pandemic..😵🦠🍖🔴... Like 1918 pandemic, 50-100 million humans died of eating chicken 😵🦠🍗🔴🐔 !!! Scientific fact !!!! We have long, long stomachs. Teeth are flat.. 😬 Little flat teeth 😬. We are herbivores ✅. Scientific fact.
Delicious vegan food, from RUclips. For vegan burgers, vegan curry, or vegan tacos 🌮, or vegan oats ✅😋🌾🍏🍊🍓🥝........ 80,000 plant foods that’s edible......
Healthy vegan food, from RUclips, Low price. Try it now ✅❤️🌾🍄🍠🥦🥑🍅🥝🍏🍊🌰🥜🌯🌮🍛..........
@@VeganV5912 What kind of planet do you live on?
@@mysterical- ... Murder is murder. Killing is killing. Holocaust is Holocaust. No matter WHAT !!!! Be vegan ✅, or you’re a hypooocrite !!!.... Do you murder innocent animals bludgeoned to death for a 5 minute meal !!! Cooooward !!! 100% !!!
Are used to be a hypocrite. But now I’m vegan. I don’t hurt animals. And I’m bigger and stronger and fitter on a plant-based diet. Scientific fact.
Think about the victims. Not 😞 yourself. it’s time to stop murdering innocent animals !! They did nothing wrong !! They’re innocent !! Purely innocent !!! I wouldn’t do that to your cute little dog 🤗🐶. RUclips delicious vegan food. Time to change ✅🌎
Dr. Huberman,
I quit smoking after 20 years and learned how to manage my anxiety and general health thanks to you.
You have provided me with a clear and simple paradigm for thinking about addiction, as well as general health.
Thank you!
Keep it up bro ✌️😀
"I quit smoking after 20 years" Holy smokes, that's huge! (sorry for the pun!) Congratulations. :)
Thank you Dr. Huberman for your generous spirit and giving so much! As a healthcare practitioner, I use your videos and podcasts for patient education and clinical recommendations……. I can’t say in words how much I admire and appreciate you ❤️
I’m glad he actually acknowledged Eastern medicines like ashwagandha and didn’t try to brush it off as “alternative medicine quackery” like most doctors.
We can’t always act as if ancient intuition can’t corroborate with scientifically observable processes
@@tw3638 That is the only reason he is taking it seriously. If it was all anecdote and no Science, then he wouldn't mention it. But Science has a foot in the door of this realm now. Which is great.
Yes! Ayurvedic medicine is amazing!
because he is a professor rather than a md or do he isn't brain washed by the allopathic education system that is modern day medical school.
“It’s very hard to control the mind with the mind” this is one of the most eye opening statements I have came across in terms of stress management. Thank you.
I also find it refreshing, albeit partially true.
makes total sense to the example he said about people telling you to calm down when you're having a panic or anxiety attack or feeling pain from so much stress and anxiety.
Like Goggins used to say: Don't let life hijack your brain!
this line really resonated with me as well
eh? We monks knew that already
we can't control the mind
the mind controls us
We are its slaves.
for example the mind controls us with desire, fear, anger,...thoughts, and emotions. And none of these can be really controlled by us unless we do meditation practices.
I have done the physiological sigh a few times today after listening to the podcast and have been able to feel the most at ease that I’ve felt in a while now. Wow, amazing! Can’t wait to continue practicing. Thank you so much for sharing this valuable context! 👍
I am an Orthodontist from India
Listening to your evidenced based podcasts has changed my physical and mental health
Thank you so much
These things are very useful for anyone preparing for any competitive exams...be it..Neet,ssc or even upsc..Other than 14 hr studying of course ...😁
@@geneticfreak465why u bringing them specifically lol it’s important to every person not just them, a bit personal jealousy for NEET kids?
For the hell of me, I can’t understand why high school kids must learn a million types of insects and their body parts in the Biology course; yet they don’t get to receive such life-changing knowledge that prof Huberman presents. The amount of benefit that this man gives to the world is unmatchable.
High school is more about obedience training than preparing people for life.
They don’t really want to help us, I wish
I thought I hated biology and science in general, school really made it that way. Now I found myself listening to 2 hour lectures on hubermans podcast, taking notes, even listening multiple times.
I've been saying this for years. I think it's waaay more important, it's essential information. I think psychology should be there with English, Math, History and Science.
Tbf insects and body parts sounds a lot more useful than the utter trash shoved down students throats in the UK
Who thinks that this podcast is full of gold nuggets?
diamonds
Massively useful
Gold bars.
Deifinately!!
Endless! Just so helpful.
Mr. Huberman I watch all your videos and value them greatly. As a father to a new baby and a stepson, as well as a workout fan, they have proved invaluable. Thank you for making life better. You’re making people better, please don’t stop 😍👍
Just rewatched this. Andrew, you’re such a blessing. Im grateful for the accumulation of knowledge Ive gained from listening to your podcast. I started listening to you over a year ago and since then, my life has been a lot more enjoyable. Cheers!
Morning light therapy, cold showers, breathwork, intermittent fasting, intensive exercises... and Dr Huberman podcasts... life's perfect, ou presque...
Andrew, I want to thank you for wearing black for your podcasts, and the gestural use of your hands. The brain recognizes contrast, and in this case , it allows me to remain focused on the delivery of the information. Great format for learning!
I noticed this now too, his podcasts are so much easier to focus on than most other podcasts out there! Everything ranging from the clarify in voice, tone modulation, pace and non-distracting background/music
This made me realize why I feel more alert in a scared way when I shower with cold water. It's honestly terrifying how your body can just take control of your mind, whilst giving us the impression that it's us in control (by us I mean our awareness).
I have dealt with chronic stress and other factors like anxiety that I have been diagnosed with a mental health disorder, A (psychotic break or psychosis). This video has already removed the big stress factors I face and help bring peace when I have a anxiety attack or when stress triggers. I highly appreciate this video to an extent that I shared this with family and loved ones and I will continue sharing my experience, although everyday is a battle in my mind this video gives me hope that I will be normal again and I will get out of this psychosis. Thank you.❤ (you as well can do it too❤️💪🏻, no matter if you aren’t dealing with a mental health illness/disorder you as well can do this.)🙏
Andrew, I hope you see this. The information I receive through your interviews and this podcast have helped improve my mental health tremendously. I felt like my life was out of my control, like I couldn't control my emotions and thoughts; but after listening to you I realized why I feel and act the way I do and what changes I need to make. I'm a long way from being where I need to be, but now I have tools to help me improve and recover from my past.
Thank you for this and please continue to share your knowledge and wisdom with us.
I love reading people that try everything to overcome their problems, past... because I can relate haha
Keep going you'll make it happen !
One of the best statements I've heard -- in earlier episodes as well: "It's very hard to control the Mind with the Mind". Really helped me understand why certain habits/activities were failing for me. I was trying to outsmart my own mind. Leveraging a lot of the protocols discussed on this podcast has helped tremendously! I feel like a "body hacker" -- I know exactly what to do in order to have the desired outcomes I want. Understanding the exact systems and functions of our bodies in the way explained on this podcast has been a tremendous revelation.
Dr. Huberman is offering decades of research for free and I really am extremely grateful. Thank you and keep up the excellent work!
One of the best podcast videos I've ever watched. Can't believe I actually beat my ADHD for 1hr and a half and actually watched it entirely without engaging in other apps, etc. Blown away with so much knowledge. Thanks a lot.
If it really interests you, you will have the ability to focus. He mentions this in another video.
ikr
Two rapid inhales with a long exhale really help me instantly to calm me down and slow my heart rate. Thank you so much Andrew Huberman. ❤
This podcast is like a manual for my body.
Facts
Timothy Leary wrote a book titled A Manual on the Use of the Human Nervous System According to Manufacturers Instructions. These podcasts feel like a much needed update to Dr. Leary's original work 😊
I was put on benzoate for anxiety, but correcting my sleep routine was much more effective. I really can't express my gratitude.
That is wonderful to hear. Sleep is the foundation. I talk about sleep as a gauge to whether we are in medium or long term stress here, in this episode. Thank you for your note!
Sleep is sooo undervalued.
Thank you for your diligence. Coming from some one who used to dread sleep, relaxation, and comfort being able to understand what is happening is so helpful. I've been trying for years to train my body and I slowly see progress. But with your videos I can actually make the connection between mind and body 🤗
I usually can’t stand listening to podcasts. But have not stopped listening to this one. Extremely helpful and easy to understand. Thank you so so so much. I really desperately needed this.
This man is amazing. All of the information he's putting out is so needed right now!
Yes
Imagine if everyone shared his podcast with people they know. Society will be informed faster and better than ever before
I wish that were true..
Information doesn't equal transformation or we'd be much further along as a society. Example-
I saw a young mother today giving her 5 year old a mountain dew and thought...
Do you live under a rock? Are you purposely trying to destroy this childs health- mentally and physically?
I coach people and give them tons of scientific data.. its often bring ignored.
You are an exception as is his audience. 👍
💜
lol, I tried. people, even those suffering with issues he thoroughly addresses, they don't care to even watch. "it's too long" "I feel like im in school". lol, it's insane
mkkq
I am sharing it on my Facebook all the time
I am probably irritating everyone I know with how much I talk about this podcast!
I've been using the psychological sigh since watching this episode a few months. It's really been a game changer in my life. I get headaches when I'm stressed and this technique has significantly reduced the occurances. Thank you Dr Huberman
Andrew sir, thank you so much. I hope this reaches everyone who is in need and finds peace. You have done an immensely resilient job sir.
I would pay for an online course with Andrew Huberman I feel almost lucky to be getting all this information for ‘free’
I am a pharmacist from Greece.This is probably the best simplest explanation of the autonomic nervous system and how we can stimulate it.You are helping so many people..especially in countries with protocol driven doctors like mine.Dont thank us..we thank you Sir.
Its a problem when a doctor does not think or evolve but just blindly follow idiotic protocals. They seriously have fears of being called dangerous. Its fear that keeps our health system dumb
Dr Huberman. It is such blessing to found you, I have little time but lots of Anxiety since 4 yrs old - refugee from China to HK. When I have a bit of free time, I watch your podcast, it is almost a must to me, like flossing & brushing teeth. Thank God for you and your generosity to share freely with people who are far less gifted than you, From the bottom of my heart.
I'm grateful that this podcast exists, earlier today I wanted to share a book in class and i raise my hand, and as soon as I got picked. My mind went blanked; I panic, my hand was shaking, my voice was trembling, my heartbeat was raising, and I didn't know why, I was so embarrassed after speaking, but I try to hold myself together, and used the physiological sigh technique. It work very well, and when I got home, I listened to this episode again, and it really comfort me. Thank you for the work you do.
Few years back I was working 12 hour night shifts at the hospital, going to advancement nursing program, raising my daughter alone while taking her to all her medical appointments for her autoimmune disease and taking care of my parents. All my friends at work where warning me that I was going to get sick and get burned out. Often I would go 3 days in a row without sleep. Well, my medical friends where right. I finally hit breaking point in every aspect. I just completely broke. It was so frustrating and humiliating since I was always the cream of the crop and the strong one but I was wrong. I forgot that I'm still just human and I didn't do self care. Years later im healed now and replenished plus more aware of my limits. It was a painful lessen to learnbut grateful for the wisdom.
Same happened to me. Glad to hear that you are better
@@elizabethwilk9615 aaawwww big hugs thank you so much for the kind words. Yes, it took a couple years to get my vitality and stability back with alot of effort applying tools that where given to me by my counselors but I'm grateful to be better and whole again too.
@@elizabethwilk9615 I'm so sorry you went thru that also. Are you better ??
I am a mental skills coach who works with all levels of athletes and already uses many of these tools to teach them how to manage emotions and stress. This episode really helped me with organizing the levels of stress and new ways of explaining why these physiological tools are so helpful. I use respiration immediately following a high intense training session to help them recover on purpose with yoga and it has been successful so far. Thank you so so much. I love being a part of this neuroscience community!
Im watching little by little all your podcasts, while I am eating, working out, driving, on my free time. You are teaching us so many things, I am beyond grateful, and looking forward to learning from these amazing videos.
Dr. @Huberman I just want to thank you from the bottom of my hearth of all the work you do, really your podcasts educated me and give me and understanding of what is going in my brain and body, and helps me a lot in my daily life, I watched again this episode after 2 years and it is incredible how now I can grasp more and more.. thank you so much.
I would love to see a series like this about pain and the feedback loop between the mind and body that can happen with chronic pain and/or mental illness.
Yess
A week ago Andrew released an episode on pain :)
Yes correct Josh. Check Andrew’s recent video on pain
Your podcasts are changing my life! So grateful
My psychology teacher introduced me to this channel and I'm so happy she did! Love what you are doing here. So helpful to many people who are really seeking how to heal
The world needs you right now. Great podcast with amazing tools and info on how it all works.
What we need is kindfulness🙏❤️
Couldn't agree more.
Amen
@@hubermanlab you are the kindest person on the web, doing what you can to spread peace, love and care! Thank you for this 🙏🤎
Bon.mot!!!
@@hubermanlab I wish all the goodness that your putting out there will come back to you.
only teacher, i'd never get bored off.
People who suffer from mental illness are often called out for not wanting to get better. I'ts incredible to see how many people watch dr. Huberman' videos and thank him for saving their life. Looks like people WANT to get better, just didn't know they could.
I REALLY need to get better from depression to take care of my husband and my two kids. I'm irreplaceable for them. We actually want to grow our family. I also have so many projects to accomplish. But how could I if depression kind of forbids me to simply brush my teeths or take a bath?
All the knowledgment that dr. Huberman shares for free is helping me improve my treatment significantly. So THANK YOU, dr. Huberman! You're a life savior. God bless you!
I’ve watch this twice what an amazing man. I’m 78 I really get what your saying, I suffer from anxiety & stress. So I find it’s good to have top up now & again. Thank you for all you do.
You are absolutely the best thing about Mondays now. Thank you for what you do.
What you are doing, Dr. Huberman, is invaluable. I cannot thank you enough for putting the effort into making this content to help educate us for free. I am excited to go back and listen to other episodes and to continue learning.
Im not typically a science focused person, but Andrew is slowly changing that. Thank you for your work 🙏
This is the best podcast in the whole world, no cap.
I was so looking forward to this. Helps me fight the Monday blues. We love you Dr. Huberman !
As a Hindu, I find it wonderful that Dr AH acknowledges sources when it comes to Yoga Nidra, Meditation and Ayurveda. Our sacred practices (like Yoga) have been extracted, modified and packaged for profit by the West so his respect, humility and attitude is refreshing. The fact that he acknowledges his sources (every single time)is how it should be done. Thank you 😊
Yes very true. I learned this in yoga classes over 25 years ago.
Thank you Dr. Huberman! Your work is life changing! Please do a part two for this topic with any updates/anything else on science to help with stress & anxiety.
Your work and passion for no nonsense delivery of scientific information in a simple digestible presentation is so appreciated.
I started watching your podcasts from yesterday and i am really addicted to your podcasts. I went through a horrible break up after 8 years relationship that ended for nothing. I was broken and thought of killing myself almost every other day for 5 months, until yesterday that i started watching your life changing videos. I write down everything you say and it takes me 3-4 hours for every hour of your podcasts to write down and take in everything to be the perfect version of my self with complete control of my nervous system as well as external factors that adversely affect my health. You are changing my life and i am tearing writing this. I hope one day I can meet you and shake your hand and when im a billionaire, i will fund any desires you have as well as changing the world and billions of peoples lives together. I solemnly promise that You and I, will change the world together. I am a law graduate who is thinking and writing a PhD proposal that will change the whole world legal system.
Huberman, rogan, lex, Peterson . Greatest minds of this generation
Naval Ravikant, Chamath, Robin Sharma
Gabor Mate add to your list
Lex!!!
Sam harris, robert sapolsky
Not peterson
This podcast alleviates so much stress from how my parents severely failed me. Honestly they didn’t know any better. I’m just thankful there is something, some resource for me, to be educated and manage my damn life! 110% I’ve had high levels of tachykinin for too long! No more!
Thank you for sharing your knowledge and making it very digestible. Hard to put into words how valuable this info is. For some of us, it’s HUGE ♥️
Totally agree!!
yes lovely
we REALLY appreciate the effort you make to get us this golden knowledge. Thank you Sir.
Thank you for this session Prof. I saved it for reference.
Dear Andrew,
Can't tell how grateful I am to have found your podcast. The information you deliver, the form of the delivery, the topics and the applicability to daily lives - it is all high quality and also so enjoyable.
Thank you so much!!!
Finding this guy has been a game changer, I love the academic underpinning and the practical application of methods. Without doubt the most useful youtube channel I have used. Thank you AH 🙏
Dr. Huberman… this is a great and insightful presentation dealing with the origins of stress. For me, I have discovered a whole hidden place full of stressful triggers. They are locked away in our psychological closet. Yet, they exert a stranglehold on our emotions. Basically we do not have free choice because every decision we make is based on Pavlovian prior input. As a result our poor choices in life triggers a great deal of stress. I broke three major codes in my life that had me by the throat and I didn’t know it. First, was choosing a poor relationship producing a lot of stress. Second, was my misplaced anger from childhood injustices. And the third was a death threat from childhood which cause me continued panic and stress. Once I identified the origins of these problems I was able to set myself free. I have lived a wonderful rewarding life ever since and with the greatest relationship in the world. Most of us come from dysfunctional families and we carry emotional wounds that never seem to heal. I did find an answer and am most grateful for it. One must look behind the curtain and then connect the dots. I am now ninety years old and and have learned much from negative experiences which then turned out to be positive ones. Looking back, I wouldn’t change a thing.
I've downloaded your podcasts to every single device I have, listened to each one repeated times and this one so far has sunk in instantly. Such a way to convey ideas, I wish I was face to face, in one of your classes. Thank you so much!
Andrew, I'm amazed at the amount of solid knowledge you can pack in one podcast. Definitely my favourite new podcast. Keep them coming!
I felt like it was the end for me for the past few weeks, stress and anxiety is so bad, I don’t know why I’m living . I’m breathing, but I’m not living like I was before. Constant worrying, I thank you Dr Huberman for giving everyone free knowledge on this topic…
My man, I'm the same world. Dr huberman's podcast on meditation and this on breathing exercices and it's benefits. They're a blessing. Use them. Calm yourself through the knowledge of ones self.
Feel this brother
u got nice knockers on u gimme ur ig
I hope you’re doing better !
6 month later checking in, I am better than I was 6 months ago. god bless everyone I hope all of you are healthy and living life to the fullest! we need to stay strong!@@emmabby22
My goodness I'm learning a lot here. I have ptsd, and also adhd and, well, am one who's experienced chronical stress pretty much my whole entire life, because I've been abused pretty much straight from birth. It's really interesting to learn this quick ways to help control my stress levels a bit. The connection to pets and people I find very interesting. Cause, due to my experiences as a child I've learned to not trust anyone ever. I can't trust people. Not even my own boyfriend. It certainly makes sense why I love pets so much. They're the only creatures that I can get a regular proper connection from. My boyfriend and me both saw a drastic increase in my mental health when we got our cats. All I want to do now is also learn to trust people. That, I still am trying to find the right answer to. The podcast certainly has brought me closer to the answer.
Ironically, things don't often keep me awake. I wouldn't be surprised if my sleep quality is absolute trash compared to others. I don't know. If that's so, I've never really experienced good quality sleep. I do know I can't sleep next to people, also including my boyfriend. That's one of the only things that keeps me awake. Other people being present in the same room. Doesn't matter if they're asleep or not. By myself I sleep fine. I do fall asleep very quickly most of the time and I do also know I tend to need more sleep than others, which all of those things may actually suggest my quality sleep is not good. So, my sleep abilities to me aren't really telling of my stress levels. I know other ways in which to tell.
I also find it funny you mention that stress increases the working of your immune system. Wouldn't it be funny to let people know that my chronically stressed body is plagued with a ton of allergies and such. Certainly, to me, that's proof on how my immune system is overly active, exactly proving your point. Cause that's what allergies are: your immune system overreacting on things.
I've delved into a lot of spiritual things in the past, which I found helped me a lot too. So to now get into the more scientific things is really new and interesting to me. I love learning. So this obviously is a great opportunity for it. But it's also really cool to learn the fundementals of how our bodies and brains work and to, for me at least, find a balance in combining spiritual and scientific things in a way that really works for me.
I really appreciate that you circle back to previous topics to draw the important connections and help us deepen our understanding!
Sharing this with my sister struggling with our childhood trauma right now in her 50s. I've been fortunate to be able to ground myself in nature and Movement. Can't wait to hear this episode
I have literally learned way more lifelong useful information in just 2 weeks of listening to your podcasts while driving to/from work than I did in 12 years of public schooling.. I guess it’s better now than never, however! Thank you for all of your information-filled podcasts Andrew Huberman!
Dear Andrew, thank you for your podcasts and for all your efforts to bring important information to us, for free! I am a Yoga instructor and find your podcasts very valuable and relevant. Thank you again.
This podcast was so full of useful information. Please watch it if you can and "learn to dance with stress."
Some things I learned from this podcast:
Andrew Huberman’s goals:
1) To give people objective tools using the brain-body/body-brain experience in ways that help us to lean into life better, and to control emotions when that is appropriate so that we can “learn to dance with stress”.
2) To have tools that allow us to turn off (or activate) the stress response as needed, and to increase our stress threshold and to learn how to do this from a young age.
About stress:
1) Stress is powerful and useful in certain contexts and problematic in others.
2) Stress is a generic response by the body which occurs in response to all problems or situations that humans struggle with both physical and psychological.
3) It is based on hardwired biological mechanisms that allow you to put a break on stress. The system for stress and de-stressing is genetically encoded in all of us, so ultimately we all have the ability to control our own stress.
4) Procrastination is good! It is a way we can self-impose stress in order to get ourselves to “do something”.
Short term stress (or the stress response):
1) The stress response is acute and very fast and activates certain systems (e.g. heart, legs) and shuts down others (e.g. digestion, salivary glands). It basically says “do something” so causes you to feel agitated.
2) If you want to control stress, you need to learn how to work with that agitation.
Reducing stress response in real time: (First of all saying “calm down” will increase stress.)
The goal is to be alert and calm but it hard to control the mind with the mind when in heightened states.
Here are two things you can do instead:
1) Make your exhales longer than your inhales
- This will decrease your heart rate.
2) Do a physiological sigh (1 to 3 times)
- This is a double inhale followed by an exhale.
- This is the quickest known way to relax the body.
Short term stress and the immune system:
1) The stress response increases adrenaline and improves the immune response.
2) Intentionally activating the stress response using cold showers, ice baths or rapid deliberate breathing (e.g. 25 rapid deep in-out breathing followed by holding breath for 15 secs) increases adrenaline, alertness and the ability of the body to combat infection.
Managing medium term stress (several days to several weeks - when we are dealing with a lot):
Our stress threshold is our ability to cognitively regulate what’s going on in our lives. Being able to manage medium term stress is about raising our stress threshold, about capacity.
How to increase your stress threshold:
1) Deliberately place yourself in a situation that will increase your adrenaline - e.g. cold shower, fast interval running or cycling, rapid deliberate breathing (e.g. Wim Hof).
2) Then calm yourself cognitively and emotionally so that you feel comfortable with that physical effort and response in your body. You need to disassociate your mind and body in a healthy way.
One way to do this is to deliberately widen your gaze, to go from narrow tunnel vision to a broader panoramic vision so that you can see more of your environment all at once. This creates a calming effect on the mind. The mind relaxes while the body is at full output.
3) Do this once a week, and you will start to be comfortable at this higher activation. What was overwhelming becomes manageable.
Reducing long term stress, which is always bad:
1) Regular exercise, good sleep and good nutrition are very important (and not covered in this podcast).
2) Social connection is the next most important way to reduce it because it releases serotonin. Serotonin is what gives us our sense of well-being, satisfaction with what we have, feelings of bliss, comfort and trust. So we need connection with people, pets or things that delight us and it is this connection which has the most positive effect on our lives.
3) Social connection takes work and investment and requires us to be more flexible than if we are on our own, but this is so worth it. For example, make sure to have long meals with family and friends.
4) Regularly writing down what we are grateful for also releases serotonin.
Note that when we are too socially isolated we release something called tackykinin…not good for our biological system on many levels.
Thx🙏
Thanks for the amazing summary
These videos are the most effective self help I have ever consumed. It funny going back and listening to other gurus talk about their theories on work, life, motivation etc... so many seem convoluted, confused and over wrought compared to Andrew's clear, simple advice grounded in physiological science.
Top tips that have helped me most so far
1. Breathing out more relaxes you (and the special sigh does it best)
2. Light and a cold shower in the morning wakes you up. I was vaguely aware that these were good but now I notice how big the difference is.
3. Yoga Nidra non sleep deep rest. Works amazingly well.
4. The general notion of matching your state to your task, particularly that you think more broadly when relaxed (good for planning) and that you are more distractible when amped up. Brilliant way think about self regulation, especially when I can change my state with breathing.
5. The knowledge that the stress I feel when I wake is part of a natural process. This makes me feel more confident in getting out of bed with more enthusiasm
... I give up, I have just realised there is too much stuff to list.
Looking forward to the next video!
You're saving my life from sleep deprivation and anxiety. Thank you Sir.
Huberman Superman!
Thank you for this wonderfully clear, concise, and evidence based information. As someone still figuring out the best way to deal with long term stress, this is much appreciated.
Skipping the work now to do a real work - to learn from the true master about very important topics! Much love to all of you and thank you Andrew Huberman! 🙏🏽❤️💪🏽
Andrew I echo everyone's compliments on your contribution to humanity. I'm battling depression even think it's making me sick, please do a podcast on the subject which differs from stress. I'm sure a lot of of people needed it during tough times. Thank you!
My goal with this podcast is not only to learn more about stress but mainly learn how to use it without destroying myself and also being able to perform better under it
What I do like about your podcasts the most, is the fact that you talk to your audience as if we are intelligent - which I believe we are ;-) -and you take the time to explain the reasons why x, y, z is going on . I'M very curious and I love to understand. It is the first time someone explains why the heart slows down when we exhale slowly. I knew the heartbeat was slowing down, but didn't know exactly why. I could go on and on for a lot of thins you explain to us. Thank you so much!
morning coffee and Andrew Huberman - best life
Your genuineness is truly a breath of fresh air Mr. Huberman!
Looking forward to diving deep into emotions next, in particular to see the various ways chronic/long-term stress affects emotions cuz having recently had my ADHD medicated and having thusly gained the ability to relax and self-reflect I've come to realize my mind's "norm" is overthink its way into high levels of autonomic arousal lol.
It's like for my 26 years of life before medication the go-no-go brain-thing you spoke of was slammed full throttle into go, even when id meditate or similarly induce top-down control id still feel that burning urge to go(though I could placate said urge by letting my mind run just as well if not better than letting body move).
So now medicated when I induce that parasympathetic response I actually have the fancy ability to actually relax that go-no-go thing as if its a fist in my brain I'm unclenching and as it relaxs the burning urge to go subsides into sweet sweet nothingness, and my entire rear/interior brain/upper neck begins to feel as if its loosening/popping/rejuvenating which makes me feel paradoxically both extremely relaxed and extremely fatigued yet not in a way that needs sleep. Truly magical to sit and not feel a need to move or think. Self-Hypnosis/Yoga-Nidra are perfect tools to use while in this state as they seem to make tangible yet brief impact on the levels of fatigue i feel and if i can really focus on the Self-Hypnosis sometimes i get high as fuuuuuck in a MDMA-esque way lol
But!
And this brings me to my point lol. The calm centre of that state only lasts as long as I can keep my awareness mindful. As I leave the state of relaxation and start doing duration-path-outcome thoughts and things just like wheels finding familiar rut in road i catch that go-no-go muscle tightening back up in tandem with increasing levels of autonomic arousal/stress but if I induce top-down control i then feel like I need to relax as fatigue washes over mind. (Curiously the fatigue "feels" like its in the same rear-interior-brain/upper neck area that i feel relaxing and loosening, which is also the same place i feel the burning urge to go when that arises. Not sure how fatigue or restless-need-for-go can feel localized but they do and I thought maybe thats notable lol)
Its only been a few weeks on medication so maybe i just have to keep paying back this apparent fatigue-debt I've seemingly accumulated from 26 years of rampant hyperactive overthinking?
Totally don't expect you to see this so I guess that's a rhetorical question lol.
(And also all the fancy terms and things I used in my words above I learnt from you, so thank you for giving form to the previously undefined panoply of sensation in my mind lol)
Thank you so much for making this important info accessible. It is extremely helpful. 🙏
Dr Andrew: you have solved my puzzle of 15 years almost about my health!! God bless you! Hugs 🤗
at the last lap of my 3k run today,right when my mind started really tumbling, i looked up at the sky, just as you said. i have to say, ive never appreciated how blue the sky is, and how complementary the white clouds and the golden rays of sun are to it, and then peace.....
Dude! You rocked my world! I have an autistic son who suffers from stress and imposes it on loved ones around him...the understanding and tips you have given me have left me feeling enthusiastic about improving our lives! Feeling grateful and privileged to have access to your wonderful information sharing!
Thank you sir for your practical tools and no cost awesome advice, I have been trying your sleep cocktail, wim HOF breathing and cold showers in the morning for 3 weeks now and it has changed my life, I feel like I can take on the world and still have a smile on my face. Thank you is not enough!
I love Dr. Huberman so much. This information is pure gold. Can’t express my gratitude in words.
Monday is the special!! Huberman’s podcast is out!!! One more exquisite huberman’s episode!! Thanks a lot Andrew!!!
I am currently designing wellness programs for local rural communities. I am a strong believer that when people can understand what is happening on the inside they will finally be able to grow an ability to control their outer world.
I love this and will integrate these tools inside my programs. 🙏 thank you, Andrew.
Dear Professor Huberman , thank you for making this podcast and thank you for freely sharing your knowledge with the rest of the world. I live in South Africa and have the privilege to access your videos and learn so much. Your videos have opened up my mind and changed my outlook on life truly with much gratitude I thank you sir.
I have to say, this podcast has changed my day to day life. I am diagnosed schizophrenic with rage issues as well as other assorted imbalances . I was prescribed an assortment of drugs that made it impossible to get out of bed let alone work. I have learned so many useful tools and techniques that help me continue to work and , be a functional part of society . Thank you
How are You hope You feel happy and healthy now...
I've struggled with depression and anxiety for many years. My anxiety has landed me in the hospital a few times not knowing that I am able to control it was truly debilitating. Thank you for your podcast.