Master Stress: Tools for Managing Stress & Anxiety
from Huberman Lab
by Scicomm Media
Published: Mon Mar 08 2021
Show Notes
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
Introduction
Sponsors: AG1, LMNT & Waking Up
Emotions: A Logical Framework of Brain-Body Loops
Stress: The (Falsely Narrow) Animal Attack Narrative
The Stress RESPONSE: Generic, Channels blood, Biases Action
Tools to Actually Control Stress: Reduce Alertness or Increase Calm
The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”
The Fastlane to Calm
Important Notes About Heart Rate Deceleration: Vaso-vagal Lag
Cyclic Sighing For Calm and Sleep Induction
Nasal Breathing For Cosmetic, Immune and Performance Enhancement
Two Breathing Centers In The Brain
Breathing For Speaking Clearly
The 3 Types of Stress: Short, Medium and Long-Term
Positive Effects of Short-Term Stress: Immunity and Focus
Adrenalin (Epinephrine) Deploys Killer Immune Cells
Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation
Inflammation Is Useful and Good, In the Short Term
Procrastination and Self-Manufactured Nootropics
Relaxation Can Cause Illness
Immune Activation Protocol
Medium Term Stress: A Clear Definition
Stress Threshold
Stress Inoculation Tools: Separating Mind & Body, On Purpose
Use Vision to Calm the Mind When the Body Is Agitated
Beyond NSDR
Long Term Stress: Definition, Measurement, Cardiovascular Risks
Tools for Dealing With Long Term Stress
The Oxytocin Myth
Serotonin: Satiety, Safety
Delight and Flexibility
Chemical Irritants We Make But Can Control: Tackykinin
Impactful Gratitude
Non-Prescription Chemical Compounds For Additional Anti-Stress Support
Melatonin: Cautionary Note About Adrenal Suppression
Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway
L-Theanine For Stress Reduction and Task Completion Anxiety
Beware Taurine and Energy Drinks With Taurine
Ashwagandha: Can Powerfully Lower Anxiety And Cortisol
Examine.com Is An Amazing Free Resource
How This All Relates to Emotions: State Versus Demand = Valence
Modulating Reactivity, Mindfulness, & Functionality With Objective Tools
Next Steps
Topic Suggestions, Subscriptions and Reviews Please
Additional Resources, Synthesis