Background

Master Stress: Tools for Managing Stress & Anxiety

Huberman Lab8 de marzo de 20215708
Compartir episodio:Descargar

Descripción del Episodio

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

Episodios Recientes

Master Stress: Tools for Managing Stress & Anxiety

Más podcasts de Sociedad y Cultura

Ver toda la categoría →
Maru Visor Perú

Maru Visor Perú

By visorperu

Comunicadora social con experiencia en consultoría, asesoramiento en el Marketing 2.0 y gestión de campañas en SEO, SEM, SMM, y SMO. http://visorperu.com http://meadiciona.com/maruvisorperu https://marupanta.wordpress.com/

The Last 12 Weeks

The Last 12 Weeks

By shows

In 1992, David Wood was convicted of murdering young women and girls and burying them in the desert outside El Paso, earning him the nickname the Desert Killer. More than 30 years later, his lawyers have one last chance to argue his innocence and stop his execution. “The Last 12 Weeks” follows a team of capital defense lawyers as they try to save their client’s life. The series, produced by Serial Productions and The New York Times in collaboration with The Marshall Project, focuses on the high stakes and at times bizarre work involved in trying to halt an execution. With an extraordinary level of access to a capital case in its final stretch, the longtime death penalty reporter Maurice Chammah takes listeners into the room with the lawyers as the clock ticks down. Maurice and Alvin Melathe, a producer, follow members of the defense team as they look for alternate suspects, try to find new evidence to poke holes in the case, and track down hard-to-find witnesses. In the end, will the lawyers’ efforts be enough to persuade a deeply skeptical court system — and stop an execution three decades in the making? “The Last 12 Weeks.” A five-part series … on a deadline.

Rotten Mango

Rotten Mango

By shows

Rotten but still a little sweet! Rotten Mango is a true crime + all things spooky podcast. We love doing deep dives into the darkest crimes and we tend to not leave out any details - which can get a little rotten at times. If you want deep dives in the psychology of killers, no holding back storytelling of crimes, and stories of lesser known criminals from around the world this is the place for you. Subscribe to SiriusXM Podcasts+ to listen to new episodes of Rotten Mango ad-free. Start a free trial now on Apple Podcasts or by visiting siriusxm.com/podcastsplus.

2026♦️抖音最火的1000首热歌大全金典排行榜

2026♦️抖音最火的1000首热歌大全金典排行榜

By shows

2026年整理的2025爆火音乐

Palabras Mayores - Carlos Antonio Vélez

Palabras Mayores - Carlos Antonio Vélez

By shows

Hablamos de lo que más nos gusta; el fútbol. No somos hinchas de nadie, tampoco hacemos parte de las relaciones publicas de un club, de una selección, de algún dirigente, de algún técnico o de algunos jugadores.

Passion Struck with John R. Miles

Passion Struck with John R. Miles

By shows

You built the life you were supposed to want. So why doesn't it feel like enough?<br /><br />Passion Struck with John R. Miles is the #1 alternative health podcast exploring the deepest questions of human well-being — how we think, how we feel, how we connect, and how we build lives that don't quietly hollow us out from the inside. Hosted by bestselling author, Navy veteran, and former Fortune 50 executive John R. Miles, this is the show for anyone who wants to understand themselves more deeply and live more fully.<br /><br />Every week, John sits down with the world's leading voices across neuroscience, psychology, medicine, philosophy, sports, business, and the arts — guests like Seth Godin, Ryan Holiday, Susan Cain, Mark Hyman, Angela Duckworth, and Arthur Brooks. Together, they explore what it actually takes to build a life that feels like yours—how to strengthen your mind and body, build relationships that sustain you, find purpose before you’ve lost it or reclaim it after you have, and break free from stress, numbness, and the quiet drift of going through the motions.<br /><br />Whether you're 26 and trying to build your life the right way from the start, or 43 and wondering why the life you built doesn't feel like yours, this show meets you exactly where you are. Because the questions you're carrying deserve real answers.<br /><br />New episodes every Tuesday, Thursday, and Friday.<br /><br />85 Million Downloads | Gold Stevie Award | Davey Gold for Social Impact

Dumb Blonde

Dumb Blonde

By shows

<p>Asking the questions others are afraid to. Bunnie XO host of the Dumb Blonde podcast – the ultimate destination for comedy, trending and lifestyle. Get ready to dive into hilarious discussions about relationships, trauma, embarrassing moments, and all the realness life throws at us. Join Bunnie every week to laugh, relate, and embrace your inner healing.</p>

The Snare

The Snare

By shows

In 1996, 18-year-old Angie Dodge is found brutally murdered in her Idaho Falls home. Police zero in on a suspect and put a man behind bars. But as the years pass, doubts emerge about whether the real killer was ever caught. Leading the fight for answers is an unlikely advocate: Angie’s own mother, who embarks on a decades-long mission to uncover the truth. A six-part series from 20/20 and ABC Audio, hosted by Maggie Rulli. New episodes Tuesdays.