Master Stress: Tools for Managing Stress & Anxiety

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 8 March 2021

⏱️ 99 minutes

🔗️ Recording | iTunes | RSS

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Summary

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. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Maui Nui: https://mauinuivenison.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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

Transcript

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0:00.0	Welcome to the Huberman Lab podcast where we discuss science and science-based tools for everyday life.
0:09.0	I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:15.0	This podcast is separate from my teaching and research roles at Stanford.
0:19.0	It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.
0:27.0	In keeping with that theme, I'd like to thank the sponsors of today's podcast.
0:31.0	Our first sponsor is Athletic Greens. Athletic Greens is an all-in-one vitamin mineral probiotic drink.
0:37.0	I've been taking Athletic Greens since 2012, so I'm delighted that they're sponsoring the podcast.
0:42.0	The reason I started taking Athletic Greens and the reason I still take Athletic Greens once or twice today is that it helps me cover all of my basic nutritional needs.
0:50.0	It makes up for any deficiencies that I might have.
0:52.0	In addition, it has probiotics, which are vital for microbiome health.
0:57.0	I've done a couple of episodes now on the so-called gut microbiome and the ways in which the microbiome interacts with your immune system, with your brain to regulate mood, and essentially with every biological system relevant to health throughout your brain and body.
1:11.0	With Athletic Greens, I get the vitamins I need, the minerals I need, and the probiotics to support my microbiome.
1:17.0	If you'd like to try Athletic Greens, you can go to AthleticGreens.com slash Huberman and claim a special offer.
1:22.0	They'll give you five free travel packs plus a year supply of vitamin D3K2.
1:27.0	There are a ton of data now showing that vitamin D3 is essential for various aspects of our brain and body health.
1:33.0	Even if we're getting a lot of sunshine, many of us are still deficient in vitamin D3.
1:38.0	And K2 is also important because it regulates things like cardiovascular function, calcium in the body, and so on.
1:43.0	Again, go to AthleticGreens.com slash Huberman to claim the special offer of the five free travel packs and the year supply of vitamin D3K2.
1:51.0	Today's episode is also brought to us by Inside Tracker.
1:54.0	Inside Tracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you reach your health goals.
2:03.0	I am a big fan of getting regular blood work done, and I've been trying to do it as much as I can afford for years.
2:09.0	The reason is that many of the factors that impact our immediate and long-term health can only be discovered from a quality blood test.
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