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Tools for Managing Stress & Anxiety

Tools for Managing Stress & Anxiety

Released Monday, 8th March 2021
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Tools for Managing Stress & Anxiety

Tools for Managing Stress & Anxiety

Tools for Managing Stress & Anxiety

Tools for Managing Stress & Anxiety

Monday, 8th March 2021
Good episode? Give it some love!
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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.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanWaking Up: https://www.wakingup.com/hubermanMomentous: https://www.livemomentous.com/hubermanTimestamps(00:00:00) Introduction(00:00:31) Sponsors: AG1, LMNT(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 Causes 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, SynthesisTitle Card Photo Credit: Mike BlabacDisclaimer

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Huberman Lab

Huberman Lab discusses neuroscience — how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works.Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning. Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress and optimize sleep.  Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals including Nature, Science and Cell and has been featured in TIME, BBC, Scientific American, Discover and other top media outlets. In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 5 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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