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.
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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
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