Episode
Master Stress: Tools for Managing Stress & Anxiety
1:37:45
Published: Mon Mar 08 2021
Description
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 LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:31) Sponsors: AG1, LMNT, Thesis, Momentous (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
Chapters
In this episode, the Huberman Lab Podcast discusses the necessity of Vitamin D3 for various aspects of brain and body health, and its role in regulating mood and interactions with the gut microbiome.
00:00 - 01:33 (01:33)
Summary
In this episode, the Huberman Lab Podcast discusses the necessity of Vitamin D3 for various aspects of brain and body health, and its role in regulating mood and interactions with the gut microbiome.
EpisodeMaster Stress: Tools for Managing Stress & Anxiety
PodcastHuberman Lab
The podcast aims to provide tools grounded in physiology and neuroscience to help navigate complex emotions and offer support to others, with a focus on depression, PTSD, attention deficit, and obsessive-compulsive disorder, all of which have a strong emotional component.
01:33 - 08:53 (07:20)
Summary
The podcast aims to provide tools grounded in physiology and neuroscience to help navigate complex emotions and offer support to others, with a focus on depression, PTSD, attention deficit, and obsessive-compulsive disorder, all of which have a strong emotional component. The podcast also emphasizes single-ingredient supplements for a more cost-effective and optimized supplementation protocol.
EpisodeMaster Stress: Tools for Managing Stress & Anxiety
PodcastHuberman Lab
The podcast provides objective tools to match and separate the brain and body experience to help people control their stress in real-time.
08:53 - 15:26 (06:32)
Summary
The podcast provides objective tools to match and separate the brain and body experience to help people control their stress in real-time. The nervous system's interaction with the outside world and being able to control the inner real estate can lead to leaning into life better.
EpisodeMaster Stress: Tools for Managing Stress & Anxiety
PodcastHuberman Lab
The stress response is generic and activates certain systems while others become inactive.
15:26 - 25:08 (09:41)
Summary
The stress response is generic and activates certain systems while others become inactive. The best way to reduce stress in real time is through tools that have a direct connection to the autonomic nervous system.
EpisodeMaster Stress: Tools for Managing Stress & Anxiety
PodcastHuberman Lab
Double inhale exhale is a method that takes advantage of the relationship between the body, specifically the heart and lungs, and the brain to control the heart rate and reduce stress quickly.
25:08 - 40:52 (15:44)
Summary
Double inhale exhale is a method that takes advantage of the relationship between the body, specifically the heart and lungs, and the brain to control the heart rate and reduce stress quickly. This can be achieved by doing a double inhale, followed by a long exhale to rid the body of carbon dioxide, which relaxes the body very quickly.
EpisodeMaster Stress: Tools for Managing Stress & Anxiety
PodcastHuberman Lab
There are three different types of stress that vary in time duration: short-term stress, medium-term stress, and long-term stress.
40:52 - 51:03 (10:10)
Summary
There are three different types of stress that vary in time duration: short-term stress, medium-term stress, and long-term stress. Each type of stress has different benefits and consequences, with short-term stress being good for certain cognitive functions and combating infections.
EpisodeMaster Stress: Tools for Managing Stress & Anxiety
PodcastHuberman Lab
This episode delves into the effects of stress on our body and the importance of relaxation to combat it, featuring insights on stress response and practical tips to manage it.
51:03 - 55:52 (04:49)
Summary
This episode delves into the effects of stress on our body and the importance of relaxation to combat it, featuring insights on stress response and practical tips to manage it.
EpisodeMaster Stress: Tools for Managing Stress & Anxiety
PodcastHuberman Lab
The technique of dissociating the mental and emotional response from the physical response of the body is a way to raise the stress threshold and bring up the level of activation.
55:52 - 1:02:10 (06:17)
Summary
The technique of dissociating the mental and emotional response from the physical response of the body is a way to raise the stress threshold and bring up the level of activation. This is particularly relevant in sports and military communities.
EpisodeMaster Stress: Tools for Managing Stress & Anxiety
PodcastHuberman Lab
Learn about the role of social connection in mitigating long-term effects of stress through neuromodulation like serotonin and blocking harmful chemicals like tacky kinase.
1:02:10 - 1:09:53 (07:42)
Summary
Learn about the role of social connection in mitigating long-term effects of stress through neuromodulation like serotonin and blocking harmful chemicals like tacky kinase.
EpisodeMaster Stress: Tools for Managing Stress & Anxiety
PodcastHuberman Lab
Chronic high levels of tachykinin associated with stress deplete many good functions of our brain and body and promote bad ones, while having a sense of delight is associated with the serotonin system.
1:09:53 - 1:19:59 (10:06)
Summary
Chronic high levels of tachykinin associated with stress deplete many good functions of our brain and body and promote bad ones, while having a sense of delight is associated with the serotonin system. Modulating long-term stress can reduce the likelihood of negative effects, and antidepressants that elevate serotonin can help people with depressive symptoms.
EpisodeMaster Stress: Tools for Managing Stress & Anxiety
PodcastHuberman Lab
Theanine supplements can be useful for people who are chronically anxious or stressed, or for those who feel overwhelmed during the day.
1:19:59 - 1:27:45 (07:45)
Summary
Theanine supplements can be useful for people who are chronically anxious or stressed, or for those who feel overwhelmed during the day. It can help improve attention, reduce blood pressure and improve sleep quality.
EpisodeMaster Stress: Tools for Managing Stress & Anxiety
PodcastHuberman Lab
The internal state of stress or calmness matching the demands on us determines if emotions are interpreted as good or bad.
1:27:45 - 1:35:28 (07:43)
Summary
The internal state of stress or calmness matching the demands on us determines if emotions are interpreted as good or bad. Learning how to take control of stress by understanding neuronal systems in our body and brain can lead to better self-regulation of emotions and increased agency in life.
EpisodeMaster Stress: Tools for Managing Stress & Anxiety
PodcastHuberman Lab
The Huberman Lab podcast recommends sharing its content with others and provides additional information on supplements and protocols discussed in past episodes.
1:35:28 - 1:37:41 (02:12)
Summary
The Huberman Lab podcast recommends sharing its content with others and provides additional information on supplements and protocols discussed in past episodes. Users can visit livemomentus.com/huberman for more information.