Tools for Managing Stress & Anxiety | Huberman Lab Podcast #10

Summary

• Andrew Huberman is a Professor of Neurobiology and Ophthalmology at Stanford School of Medicine
• InsideTracker is a company that analyzes blood and DNA to give an assessment of a person's health and biological age, and provides a dashboard with information on how to improve various metrics through behavioral, nutritional, and other protocols
• Helix Sleep makes mattresses and pillows tailored to a person's individual sleep style, which can be assessed through a brief questionnaire on their website
• The Huberman Lab Podcast discusses science and science-based tools for everyday life and is sponsored by InsideTracker and Helix Sleep
• Today's podcast will discuss tools for managing stress and anxiety
• Stress and anxiety are normal and necessary responses to certain stimuli, but can become problematic when they are chronic or excessive
• Chronic stress and anxiety can lead to physical and mental health problems such as cardiovascular disease, depression, and impaired cognition
• Tools for managing stress and anxiety include mindfulness meditation, physical exercise, and talking to a trusted friend or professional
• Mindfulness meditation involves focusing on the present moment and being aware of one's thoughts and feelings without judgment
• Physical exercise can reduce stress and improve mood through the release of endorphins
• Talking to a trusted friend or professional can provide a sense of support and help to process and address the source of stress and anxiety
• Stress affects all species
• Stress is not just related to animal attacks or physical threats, but also includes social, emotional, and cognitive stressors
• The idea that ancient humans didn't experience stress is incorrect
• Stress is not necessarily a negative experience, but can serve as a motivator and help us respond to challenges
• Stress can become harmful when it is chronic or when we are unable to cope with it effectively
• The vasovagal response can cause people to faint if their heart rate is reduced too quickly
• Breathing techniques, such as the physiological sigh, can help control stress and bring the body back to a state of alertness and calm
• Cyclic sighing can be used to induce sleep, and exhale-emphasized breathing is often used as a tool to help people fall asleep
• Nasal breathing has numerous benefits, including improving cosmetic features, warding off infection, and potentially enhancing performance. The physiological sigh is best done with a double inhale through the nose and exhale through the mouth, but can also be done entirely through the mouth if necessary.
• Alternating nostril breathing can help with stress and sleep, and can also help balance the nervous system.
• Acute stress is good for the immune system and helps combat infections
• Short-term stress can improve cognition and focus
• Wim Hof breathing is a tool that activates the stress response in the body to combat infection
• Cyclic deep breathing is a form of stress and can lead to an increase in blood pressure
• Long-term stress can have negative effects on the immune system and overall health
• Stress management techniques can help reduce negative effects of long-term stress
• Stress can be beneficial in the short term, as it helps the body and brain react to and address problems
• Stress can act as a powerful nootropic or cognitive enhancer
• It is important to be able to turn off the stress response when it is no longer needed to prevent chronic stress
• The immune activation protocol involves deliberately activating the stress response through a series of breaths and holds to combat infection
• Relaxation techniques, such as physiological sighing and Tummo breathing, can help turn off the stress response
• Chronic stress can lead to inflammation and illness
• It is important to find healthy ways to manage and cope with stress.
• The body and mind can be dissociated in order to manage stress
• Dilating the gaze (seeing more of the environment with a broad focus rather than tunnel vision) can help calm the mind while the body is in a heightened state of activation
• Training the mind to remain calm while the body is activated can help with medium-term stressors
• NSDR (non-sleep deep rest) protocols can be helpful for replenishing ability to focus and lean into effort
• Short-term stress can be managed by taking breaks and engaging in activities that induce relaxation
• Emotions can be managed by understanding their function and practicing accepting them rather than reacting to them
• Oxytocin is not typically released during social connection, but rather during specific circumstances such as post-orgasm, mother-child bonding, and post-sex couples bonding
• Serotonin is a neuromodulator that tends to make people feel good and can be released during social connection with others, including pets
• Serotonin has positive effects on the immune system and helps reinforce connections in the brain
• Social connection can take many forms, including romantic relationships, familial relationships, friendships, and attachments to pets or things that bring delight
• Having a sense of delight and enjoyment can mitigate the negative effects of chronic stress.
• The importance of being responsive rather than reactive
• Modulating the short-term stress response in real time
• The concept of mindfulness and its effectiveness
• The importance of controlling the internal landscape and using objective physiology as a tool
• The usefulness of stress in certain contexts and its negative effects in others
• The importance of reacting to events in the world rather than trying to control them
• Various tools for managing and adjusting levels of alertness or calmness
• The goal of providing tools and information for managing life better