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.

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Timestamps

(00:00:00) Introduction

(00:00:31) Sponsors: AG1, LMNT

(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

Master Stress: Tools for Managing Stress & Anxiety