Master Stress: Tools for Managing Stress & Anxiety

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