About this episode
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. Read the full show notes for this episode at hubermanlab.com . Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Shop: https://go.hubermanlab.com/merch Timestamps 00:00:00 Introduction 00:00:31 Sponsors: AG1, LMNT & Waking Up 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 Cause 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 Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices