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:
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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
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