Episode Summary: "Rethinks: How Lessons from Neuroscience Can Help You Communicate Confidently"

Podcast: Think Fast Talk Smart: Communication Techniques
Host: Matt Abrahams
Guest: Dr. Andrew Huberman, Professor of Neurobiology, Stanford University
Date: November 17, 2025
Episode Number: 243

Episode Overview

In this insightful Rethinks episode, host Matt Abrahams revisits his discussion with Dr. Andrew Huberman, renowned neuroscientist and host of the Huberman Lab podcast, about the neuroscience of fear, stress, and confident communication. Together, they distill how understanding our brain and biology can empower us to communicate with more calm, confidence, and impact—no matter the stakes. They unpack practical, science-based tools listeners can use both in the moment of anxiety and to build resilience over time.

Key Discussion Points & Insights

1. The Neuroscience of Nervousness and Communication (03:08 – 05:40)

• The Autonomic Continuum:
  • Nervousness and excitement exist on a "continuum" of physiological arousal—what differs is our labeling and perception.
  • Our nervous system responses to excitement and anxiety are “identical from the neck down”; we add meaning through our thoughts.
  • Quote:

    “There’s no difference between the physiological response to something that you’re excited about and something that you’re nervous about or dreading.”
    —Dr. Andrew Huberman (03:37)

• Automatic but Not Uncontrollable:
  • Despite being ‘autonomic,’ there are direct biological “levers” we can use to dial down alertness or increase calm.

2. Framing and Managing Anxiety Physiology (05:40 – 09:23)

• Reframing Arousal:
  • Labeling physiological symptoms as excitement rather than anxiety (e.g., “I’m excited to share this”) can help manage nerves.
  • The agitation our body creates is meant to move us toward or away from a stimulus—not necessarily to prepare us for danger.
• Audience Perception of Movement:
  • Stepping forward on stage signals confidence, while stepping back can signal retreat.
  • Quote:

    “If somebody actually steps forward, we have a perception that they’re confident in stepping into the challenging situation.”
    —Matt Abrahams (08:47)

3. Forward Movement, Dopamine, and Motivation (09:23 – 11:28)

• Three Fundamental Responses: Stay still, move forward, move back.
• Dopamine’s Role:
  • Moving forward in moments of anxiety triggers dopamine release—the “molecule of motivation and drive.”
  • This builds motivation for future similar actions.
  • Quote:

    “Forward movement under conditions of anxiety... triggers activation of a circuit deep in the brain... [and] increases the probability that we will move toward similar types of goals in the future.”
    —Dr. Andrew Huberman (10:05)

4. Using Vision and EMDR Techniques (11:28 – 13:33)

• Eye Movements Can Calm Nervousness:
  • Lateral eye movements (“EMDR”—Eye Movement Desensitization and Reprocessing) can suppress the amygdala and reduce fear.
  • 30 seconds of side-to-side eye movement before an event works best for specific, not general, stressors.
  • Quote:

    “Moving the eyes from side to side... triggers suppression of the amygdala, this fear center in the brain.”
    —Dr. Andrew Huberman (12:08)

5. Real-Time vs. Long-Term Stress Tools (13:40 – 20:19)

• Two Approaches:
  1. Real-time reduction: Tools to immediately quell anxiety (like eye movements, or the “physiological sigh” breathing technique).
  2. Raising your stress threshold: Exposing yourself intentionally to stress (e.g., cold showers, intense exercise) builds resilience.
• Physiological Sigh for Instant Calm:
  • Double-inhale through the nose, followed by a long exhale through the mouth. One to three cycles rapidly shift the nervous system toward calm.
  • Quote:

    “The most common advice is to take a deep breath. Turns out that’s exactly the wrong advice... Exhale-emphasized breathing leads to much more rapid activation of the calming arm of the nervous system... you want to do a double inhale.”
    —Dr. Andrew Huberman (16:02)

• Role of the Body:
  • When stressed, it’s much easier to use the body to calm the mind than to try to “think” your way out of anxiety.
  • Quote:

    “It is very hard to control the mind with the mind... So under conditions where your mind is not where you want it, use the body to control the mind.”
    —Dr. Andrew Huberman (17:45)

6. Desensitizing to Stress in Advance (18:26 – 20:19)

• Deliberately Seek Out Stress:
  • Practice entering and staying calm in hyper-alert states (cold showers, intense breathwork) to “drive in fog” before real stress hits.
  • Quote:

    “When you drive your nervous system into a state of high alertness and you learn to be calm there, you achieve a certain kind of superpower.”
    —Dr. Andrew Huberman (18:32)

7. Virtual Communication & Eye Contact Strategies (20:19 – 22:21)

• Turn Off Self View:
  • Seeing yourself on screen increases distraction and lessens presence.
• Effective Gaze:
  • Alternate between direct gaze, looking away, and closing your eyes to mirror in-person conversation dynamics.
  • Don’t feel pressured to remain on camera the entire time—audio-only at intervals can be more natural.
  • Quote:

    “A conversation is actually a process of looking directly at the other person and then breaking gaze and coming back again.”
    —Dr. Andrew Huberman (21:17)

Notable Quotes & Memorable Moments

• On the Relationship Between Excitement and Anxiety:

  “The anxiety or stress response is the same as the excitement response... They feel different because of some top-down perception, but they're actually identical physiologically.”
  —Dr. Andrew Huberman (10:44)

• On Preparing for Public Speaking:

  “Getting ready to go up to the podium is tough. When we get up... if we can engage some movement in our body, suddenly we start to relax.”
  —Dr. Andrew Huberman (08:08)

• On Eye Movement Techniques:

  "If people are going to use [EMDR] to deal with actual trauma, that should be done with a real trauma therapist... But it works best for specific circumstances like public speaking."
  —Dr. Andrew Huberman (12:53)

• On Communication Philosophy (Lightning Round):
  Q: Capture the best communication advice as a slide title?
  A: “Speak to, inform and teach, not impress.”
  —Dr. Andrew Huberman (24:07)

• On Effective Communicators:
  A: "Claude Desplan... transports you into a world where, frankly, I don't really care about dragonfly vision on a regular basis. But when I listen to Claude speak, I think about human vision. I think about love."
  —Dr. Andrew Huberman (25:43)

• On the Recipe for Communication:
  A: "Passion, the speaker has to love the topic. An organizational logic... and clarity."
  —Dr. Andrew Huberman (26:36)

Timestamps for Important Segments

• 03:08 — Understanding nervousness, the autonomic continuum
• 05:40 — Framing physiological arousal (excitement vs. fear)
• 08:47 — Audience perceptions and movement on stage
• 09:23 — Forward movement triggers dopamine and motivation
• 11:28 — EMDR and eye movement for real-time calming
• 13:40 — Two approaches to addressing stress: Real-time tools and resilience-building
• 16:02 — The physiological sigh: double-inhale, extended exhale
• 18:26 — Practicing calm under stress to build resilience
• 20:19 — Virtual communication: gaze strategy and self-view
• 24:07 — Lightning round: Dr. Huberman’s best communication advice
• 26:36 — Communication recipe: Passion, structure, clarity

Conclusion

This episode arms listeners with actionable, science-backed tools—like reframing physiological arousal, using body-based techniques such as controlled breathing and eye movements, and cultivating stress resilience—to transform nervousness into calm, confident communication. Dr. Huberman’s passion for making neuroscience practical shines, reinforced by his clear advice: Speak to teach, use your biology as an ally, and structure your message with clarity and passion.

Quick Takeaways

• Channel nerves as excitement with reframing and movement.
• Use double-inhale physiological sighs for instant calm.
• Practice with real-world stressors builds future resilience.
• Match your eye contact to natural conversation—don’t force video.
• Be passionate, structured, and clear: PSC for communication success.