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.
#HubermanLab #Stress #Neuroscience
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Timestamps below.
00:00:00 Introduction
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, Synthesis
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac www.blabacphoto.com

[@wubwubdubdubwubwub]

This might be the single most universally useful podcast on KZbin right now

[@hubermanlab]

Thank you for the kind words of support!

[@davidyeoman6013]

Amen! Actionable information given at no-cost, and explained in concise, data-driven, easy to understand, bite-size chunks!?!??!! Does it get any better??? I think not! I’m jonesing for the next one already!

[@patjonesmma3976]

Absolutely true

[@cleanerclimate278]

Literally 100%

[@mylurebox]

My students at high school are getting plenty of this stuff 3rd hand at least and it’s making them even more enjoyable to work with :)

[@yamada_sigiri]

My Notes Framework: sympathetic system - that runs through below our neck and to our core containing neurons that manages stress. Stress response is generic and therfore effects the entire system indiscriminately. Stress response activates certain things and shutdowns other features. Stress response is activated to support you moving, fundamentally its goal is to make you do something. To control stress you need to learn to work with the agitation (Exposure Therapy) parasympathetic system - system that is responsible for activating your calm state (This is what you should be activating when stressed) Realtime Practice: physiological sigh - two inhales take place followed by a long exhale. (Reduces stress significantly) (Long & vigorous exhales arouses calmness and slows heart.) (Long & vigorous inhales increases heart rate.) If stress is so high and you activate the parasympathetic system too much it may cause you to faint It takes 30 seconds for you heart to calm down after activation and you may need to use sighs more than once. Passive Practices: Mindfullness Meditation Exercise Sleep Supplementation Reminder: "Telling yourself to calm down will exacerbate stress" "Life happens, you can't completely avoid stress" "It's very hard to control the mind with the mind" "when you are stress in the mind look towards the body" "When you are stress in the body look towards the mind"

[@mrm8818]

Thought it was only me that bothered to do this. Thanks.

[@christyrambajan9757]

Thank you

[@xtasptp]

Thanks :)

[@blueeagleblizzard2224]

You missed a quote: "Might be able to increase insulin by smelling a donut or something" 🤣 But fr though, these are amazing notes for an extraordinary episode.

[@nuwanda3333]

oh thank you so much!

[@FlippinFruitFly]

This brilliant man deserves an award for helping humanity.

[@shwantaha7410]

This man is a blessing genius

[@timerstimerstimers9802]

Could not agree more. So much amazing advice

[@arifjamal837]

@@timerstimerstimers9802 111

[@theotherway1639]

The mindfulness book "30 Days to Reduce Stress" by Harper Daniels is a good resource also.

[@georgestathopoulos6198]

This man is an uptodate doctor that devotes time to make videos for KZbin.

[@jfrench707]

Coming from an educational deficit and a dysfunctional childhood I don’t possess the words of appreciation for how much I’ve learned from you in the last couple of months. . My toolbox 🧰 is so heavy it needs wheels. Thank you 🙏🏽

[@hubermanlab]

Thank you for the feedback. I'm genuinely happy to know you are finding the information of use. Best wishes, Andrew

[@elizabethwilk9615]

Same here. Thank you so much for the podcast especially for people who don’t have the money for therapy

[@VeganV5912]

@@hubermanlab .. You’re hurting innocent animals ? Bludgeoned to death ?? For a burger ??? 5 minute burger ???? Animals life gone, for good ?? You don’t do with your cute little dog 🐶. Or a parakeet 🤗🦜... You can have vegan burgers and vegan pizza and vegan curry and vegan burritos and vegan tacos...... simple !!! Which side of history are you on ???? We have a pandemic..😵🦠🍖🔴... Like 1918 pandemic, 50-100 million humans died of eating chicken 😵🦠🍗🔴🐔 !!! Scientific fact !!!! We have long, long stomachs. Teeth are flat.. 😬 Little flat teeth 😬. We are herbivores ✅. Scientific fact. Delicious vegan food, from KZbin. For vegan burgers, vegan curry, or vegan tacos 🌮, or vegan oats ✅😋🌾🍏🍊🍓🥝........ 80,000 plant foods that’s edible...... Healthy vegan food, from KZbin, Low price. Try it now ✅❤️🌾🍄🍠🥦🥑🍅🥝🍏🍊🌰🥜🌯🌮🍛..........

[@mysterical-]

@@VeganV5912 What kind of planet do you live on?

[@VeganV5912]

@@mysterical- ... Murder is murder. Killing is killing. Holocaust is Holocaust. No matter WHAT !!!! Be vegan ✅, or you’re a hypooocrite !!!.... Do you murder innocent animals bludgeoned to death for a 5 minute meal !!! Cooooward !!! 100% !!! Are used to be a hypocrite. But now I’m vegan. I don’t hurt animals. And I’m bigger and stronger and fitter on a plant-based diet. Scientific fact. Think about the victims. Not 😞 yourself. it’s time to stop murdering innocent animals !! They did nothing wrong !! They’re innocent !! Purely innocent !!! I wouldn’t do that to your cute little dog 🤗🐶. KZbin delicious vegan food. Time to change ✅🌎

[@astroNexx]

For the hell of me, I can’t understand why high school kids must learn a million types of insects and their body parts in the Biology course; yet they don’t get to receive such life-changing knowledge that prof Huberman presents. The amount of benefit that this man gives to the world is unmatchable.

[@NateB]

High school is more about obedience training than preparing people for life.

[@sarahjaye4117]

They don’t really want to help us, I wish

[@sway5565]

I thought I hated biology and science in general, school really made it that way. Now I found myself listening to 2 hour lectures on hubermans podcast, taking notes, even listening multiple times.

[@anyariv]

I've been saying this for years. I think it's waaay more important, it's essential information. I think psychology should be there with English, Math, History and Science.

[@Mickyboi1]

Tbf insects and body parts sounds a lot more useful than the utter trash shoved down students throats in the UK

[@vaibhavpandey3288]

Telling yourself to calm down doesn't reduce stress 22:30 Tool 1 24:12 when lung expands heart volume expands and so blood flows slowly so in response brain makes it beat faster So whenever your inhales are shorter in duration or more vigorous than exhales heartbeat increases But to reduce stress we need to reduce heart rate so will have to exhale longer and more vigorously than our inhales 29:27 Physiological SIGH : Two inhale and one exhale 31:27 stress is of three types , short term , med term amd long term stress , we can use short term stress for our benefit as it can induce 1)a immune response which can help us to manage mld infectons 2) better cognition 3) improved focus , etc , BUT we must know how to switch on and off this short term stress , short term stress can be induced through flow of adrenaline [also known as epinephrine] in our blood which can be achieved by [1] cold shower [2] tummo breathing TUMMO breathing is a technique in which we inhale through nose and exhale through our mouth continuously for 25 reps and then hold the breath for 15 sec and again repeat this exercise for 3-4 times and and then hold your breath one shd avoid this technique near water as one may faint and can drown Stress threshold is the maximum amount of stress one can manage , we can increase our stress threshold by training our body in a particular way [the key here is to relax the mind when the body is not relaxed/ is activated] 1] we have to increase or heart rate by methods ike cold showers , sprinting , cyclic tummo breathing , etc 2] now as the heart rate goes up , adrenaline increases in our blood and we experience tunnel vision as the pupils dilate 3] now we have to broaden our vision deliberately seeing more of the environment around you creates a calming effect 4] as a result you start being comfortable at the higher activation state , what felt like a lot of work now feels manageable Long term stress can be reduced by 1] getting a good sleep 2] doing exercises 3] social connections release serotonin oxytocin is rarely released because of person to person interactions , it is released post orgasm , lactation in mom and child etc , generally it is serotonin which gives a sense of satisfaction and well being , excess of serotonin in blood can reduce our libido and desire to do things due to feeling of satisfaction. the social isolation that goes too long is associated with the molecule Taqi Kynan .Taqi Kynan is a molecule that makes us more fearful, paranoid, and impairs our immune system. And so, Taqi Kynan is like this internal punishment signal. It's like our body and our brain telling us, "You are not spending enough time with people that you really trust , "You re not doing things that you really enjoy \ Non-Prescription Chemical Compounds For Additional Anti-Stress Support > Ashwagandha , melatonin[not recommended] , L theanine melatonin is secreted by the pineal gland , its secretion depends upon the amount of darkness you are in. The darker the surrounding the more the secretion , it helps to induce sleep /fall asleep but not stay asleep Ashwagandha reduces anxiety and cortisol ( responsible for waking us up but becomes a problem if high level maintained throughout the day.)

[@kennyokeowo2244]

Thank you 🙏

[@infinitesimotel]

People actually increase my stress and irritation, so I avoid social connections as much as possible.

[@Beyondhumanlimits1]

@@infinitesimotelMaybe you need expose yourself to social interactions more. Social isolation is more stressful in the long run. We are social animals.

[@infinitesimotel]

@@Beyondhumanlimits1 No I need far less social interaction. Ideally none, all problems stem from social interaction.

[@sabinka_Karki]

Thank you so much for the summary

[@coachcadden]

With the growth of anxiety, anxiety medication (benzodiazapene, zanax etc), can you do a podcast on anxiety specifically. Why do we get panic attacks, side effects of medication. Through your podcast and NSDR, I've improved my introception....this has made me more aware of my internal state. Through the benefits of meditation I've been able to improve internal and external focus. I'd love to hear more about the internal workings of the body and hormonal pathways while dealing with these things. Thank you

[@shadowshredder9311]

I would try journaling, could help with maniging stress and lots more. You get to know who you are and what you think. Google is a good machine

[@Appa8]

@@shadowshredder9311google is terrible for me. It almost never helps and heightens my anxiety’s.

[@diestudentin6932]

"Excercise is good, sleep is good, moving is good, everybody knows that. BUT LIFE HAPPENS." Just listening to this podcast slows my heart rate down.❤

[@sleepsmartsmashstress8705]

Just listening to this podcast heals!

[@il2626]

I listened to it while doing the breathing and fell asleep ahha

[@evyhannesarquiteturadapais3900]

Same for me

[@thivyalaxmiramesh8780]

Yayyyy ❤ Who else would be waiting for his episodes every Monday? Worth waiting especially on Monday's.

[@sandragee2864]

(Raises hand) I’m not the only one?

[@malepeche]

I called it #HuberMonday Who cares about Cyber's ...or else's days ;)

[@aprilnave4228]

YES...He is smart AND easy to look at.

[@flybymight]

It is definitely giving my week some structure- very useful these days!

[@EvenTheDogAgrees]

Yup. And it's nice that it's also available as an audio-only podcast. Ideal for those long evening walks. :)

[@yvonnemaurice-fierro1977]

As a 58 year old suffering results of a lifetime of chronic stress, this information is the most useful information i have ever received! Practices in place immediately!! God bless!!

[@Nonamelol.]

This made me realize why I feel more alert in a scared way when I shower with cold water. It's honestly terrifying how your body can just take control of your mind, whilst giving us the impression that it's us in control (by us I mean our awareness).

[@jordanj.5681]

I’m glad he actually acknowledged Eastern medicines like ashwagandha and didn’t try to brush it off as “alternative medicine quackery” like most doctors.

[@tw3638]

We can’t always act as if ancient intuition can’t corroborate with scientifically observable processes

[@johnnys3501]

@@tw3638 That is the only reason he is taking it seriously. If it was all anecdote and no Science, then he wouldn't mention it. But Science has a foot in the door of this realm now. Which is great.

[@dickersonart]

Yes! Ayurvedic medicine is amazing!

[@NDtoker]

because he is a professor rather than a md or do he isn't brain washed by the allopathic education system that is modern day medical school.

[@memastarful]

Such a good community on this site. Its really refreshing to see people being so polite.

[@EvenTheDogAgrees]

Educational channels tend to attract, for lack of better word, "better" audiences.

[@memastarful]

@@EvenTheDogAgrees apparently so 😁👍

[@jackwaslander5029]

👋 from Rotterdam the Netherlands 👊☀️❤️

[@memastarful]

@@jackwaslander5029 greetings from Miami Florida

[@alessandrofacciani7209]

I agree..The field of neuroscience is so fascinating!And this man(I will say it over and over and over)is really a special man!He makes every topic super interesting and it seems he is able to create a great community of people who love the brain and how It works🙏🏻

[@syedtousif6702]

I am an Orthodontist from India Listening to your evidenced based podcasts has changed my physical and mental health Thank you so much

[@geneticfreak465]

These things are very useful for anyone preparing for any competitive exams...be it..Neet,ssc or even upsc..Other than 14 hr studying of course ...😁

[@ra-ok8yn]

@@geneticfreak465why u bringing them specifically lol it’s important to every person not just them, a bit personal jealousy for NEET kids?

[@AKUNZ-]

The world needs you right now. Great podcast with amazing tools and info on how it all works.

[@sarazulghena4715]

“It’s very hard to control the mind with the mind” this is one of the most eye opening statements I have came across in terms of stress management. Thank you.

[@joelego5767]

I also find it refreshing, albeit partially true.

[@PauloTravels]

makes total sense to the example he said about people telling you to calm down when you're having a panic or anxiety attack or feeling pain from so much stress and anxiety.

[@alessandrovalzania2316]

Like Goggins used to say: Don't let life hijack your brain!

[@raghavkheria]

this line really resonated with me as well

[@srijanadh2303]

eh? We monks knew that already we can't control the mind the mind controls us We are its slaves. for example the mind controls us with desire, fear, anger,...thoughts, and emotions. And none of these can be really controlled by us unless we do meditation practices.

[@kneesovertoesguy-yr6jl]

Never in the history of calming down has anyone calmed down by being told to calm down

[@hubermanlab]

Indeed!

[@malepeche]

Exactly! Need the science behind that, but it's 100% accurate ;)

[@karladuenas1482]

It doesn't work. If it did we'd have a happy healed civilization 😁

[@supermarvelous4417]

Use Victor Frankl principle paradoxical intention. For instance if someone is mad tell him get more furious bastard. He is going to be in shock i assume and calm down. You can use this with fears and OCD. Like reverse intention,if you fear spiders tell yourself that a spider entered your ear last night or that you wish a spider crawls up yout leg. Get creative that principle saved many lives!

[@bw4500]

Is that profile picture actually YOUR back ?

[@dustinchadwell321]

My psychology teacher introduced me to this channel and I'm so happy she did! Love what you are doing here. So helpful to many people who are really seeking how to heal

[@pxp175]

Dr. Huberman, I quit smoking after 20 years and learned how to manage my anxiety and general health thanks to you. You have provided me with a clear and simple paradigm for thinking about addiction, as well as general health. Thank you!

[@swati2469]

Keep it up bro ✌️😀

[@sanditaranto4980]

"I quit smoking after 20 years" Holy smokes, that's huge! (sorry for the pun!) Congratulations. :)

[@MindsetMom]

My daughter deals with general anxiety, which tends to increase her heart rate at certain times. I taught her how to do the physiological sigh since listening to Dr. Huberman, and it has slowed her heart rate down and helped her to relax.

[@hubermanlab]

That is very gratifying to hear. Thank you for sharing! Best wishes, Andrew

[@joycox3992]

@@hubermanlab my son immediately told me it helped him too. #priceless&Precious

[@TrialLawyersGroup]

Pp]p]]]]

[@marcsemar5053]

👍🏼

[@shyaaammeneen63]

Mindset Mom , To feel better reduce negative thoughts and overthinking. Avoid comparing with others, reduce negative social media and avoid constipation as it affects the mind instantly. Your breathing is closely related to the brain [mind] and gives relief from stress-anxiety. To relax sit on a chair or lie down, neck straight, eyes closed, avoid moving too much and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Never meditate with expectations but with awareness. Don’t fight your thoughts. With daily practice the mind will relax. No deep breathing needed. Observe your breath sensations before sleep, in college, at work, taking a walk, when reading, etc.etc. Like me, make this a lifetime daily habit to have a better life. Best wishes--Counsellor.

[@davidwm]

Andrew, I want to thank you for wearing black for your podcasts, and the gestural use of your hands. The brain recognizes contrast, and in this case , it allows me to remain focused on the delivery of the information. Great format for learning!

[@bhargavirakesh4169]

I noticed this now too, his podcasts are so much easier to focus on than most other podcasts out there! Everything ranging from the clarify in voice, tone modulation, pace and non-distracting background/music

[@antyzekz]

I have dealt with chronic stress and other factors like anxiety that I have been diagnosed with a mental health disorder, A (psychotic break or psychosis). This video has already removed the big stress factors I face and help bring peace when I have a anxiety attack or when stress triggers. I highly appreciate this video to an extent that I shared this with family and loved ones and I will continue sharing my experience, although everyday is a battle in my mind this video gives me hope that I will be normal again and I will get out of this psychosis. Thank you.❤ (you as well can do it too❤️💪🏻, no matter if you aren’t dealing with a mental health illness/disorder you as well can do this.)🙏

[@georgettegarside5662]

I felt lost and hopeless. Thank you for the factual and therapeutic support. I am still a work in progress, but your talks give me a little faith that I might get better. Thanks again.

[@ontargetmindset]

I hope you are feeling more hopeful as you navigate your way to calm stress and anxiety

[@CDub623]

I'm not doing hot in life at this time myself. I'm curious Georgette, have you gained more hope and direction in your healing journey? You could say I'm at a scary "lost and hopeless" phase and looking for any hope.

[@antyzekz]

@@CDub623 live everything day by day. Don’t stress yourself out for things that aren’t in your control right now I am dealing with mental health disorders because I dealt with chronic stress and terrible anxiety and although I don’t know exactly what is going on with me, I was diagnosed by a psychiatrist that I may be dealing with some type of psychosis. It’s been a month and a week since I’ve been dealing with such a mental disorder, but I have to learn that I can’t stress myself out for things that aren’t in my control and live everything day by day don’t worry about things that can’t be done yet. Don’t worry about things that haven’t been done yet and if you stress practice the breathing techniques in the video mentioned, there is hope no matter what, and this video gave me hope that even though I am going through such a hard time in life, no matter what this video has given me hope that I may return to myself and I may feel like myself again because psychosis is a very difficult recovery process that relapse can happen so I have to learn to be easy on myself and have a lot of self love. I hope that you can do the same as well, but just know that there is help out there, no matter what you’re going through in life there’s people who have it way worse than you do not saying that you are ungrateful or anything, but just stating that no matter in life if you think you have it bad, think twice because there’s people who have it way worse than we do and don’t have all the opportunities and benefits that we have that they don’t. I hope you find peace and happiness ❤ stay strong always stress is an emotion whether it’s psychological and mental it can impacts you negatively. Don’t run away from stress fight those demons fight it and alleviate the stress. You will become stronger the more you learn and the better you get at relieving yourself❤

[@jozefsebestyen8137]

Who thinks that this podcast is full of gold nuggets?

[@shrirangbondale2263]

diamonds

[@timerstimerstimers9802]

Massively useful

[@kurt8263]

Gold bars.

[@daniels.1505]

Deifinately!!

[@flybymight]

Endless! Just so helpful.

[@sakuratanaka1877]

Morning light therapy, cold showers, breathwork, intermittent fasting, intensive exercises... and Dr Huberman podcasts... life's perfect, ou presque...

[@darlene231000]

Thank you Dr. Huberman for your generous spirit and giving so much! As a healthcare practitioner, I use your videos and podcasts for patient education and clinical recommendations……. I can’t say in words how much I admire and appreciate you ❤️

[@richardthomas8587]

Mr. Huberman I watch all your videos and value them greatly. As a father to a new baby and a stepson, as well as a workout fan, they have proved invaluable. Thank you for making life better. You’re making people better, please don’t stop 😍👍

[@mairajamil001]

Andrew, I hope you see this. The information I receive through your interviews and this podcast have helped improve my mental health tremendously. I felt like my life was out of my control, like I couldn't control my emotions and thoughts; but after listening to you I realized why I feel and act the way I do and what changes I need to make. I'm a long way from being where I need to be, but now I have tools to help me improve and recover from my past. Thank you for this and please continue to share your knowledge and wisdom with us.

[@renaudlevasseur8327]

I love reading people that try everything to overcome their problems, past... because I can relate haha Keep going you'll make it happen !

[@deni7457]

Imagine if everyone shared his podcast with people they know. Society will be informed faster and better than ever before

[@dianedonohue9855]

I wish that were true.. Information doesn't equal transformation or we'd be much further along as a society. Example- I saw a young mother today giving her 5 year old a mountain dew and thought... Do you live under a rock? Are you purposely trying to destroy this childs health- mentally and physically? I coach people and give them tons of scientific data.. its often bring ignored. You are an exception as is his audience. 👍 💜

[@ian_does_cool_things]

lol, I tried. people, even those suffering with issues he thoroughly addresses, they don't care to even watch. "it's too long" "I feel like im in school". lol, it's insane

[@magilabricciosa3877]

mkkq

[@beatoy2807]

I am sharing it on my Facebook all the time

[@MsBizaCat]

I am probably irritating everyone I know with how much I talk about this podcast!

[@erikamallow7511]

Just rewatched this. Andrew, you’re such a blessing. Im grateful for the accumulation of knowledge Ive gained from listening to your podcast. I started listening to you over a year ago and since then, my life has been a lot more enjoyable. Cheers!

[@ashleyjeffers8185]

Thank you for your diligence. Coming from some one who used to dread sleep, relaxation, and comfort being able to understand what is happening is so helpful. I've been trying for years to train my body and I slowly see progress. But with your videos I can actually make the connection between mind and body 🤗

[@warhag]

This podcast is like a manual for my body.

[@MachineManGabb]

Facts

[@hebejeebee]

Timothy Leary wrote a book titled A Manual on the Use of the Human Nervous System According to Manufacturers Instructions. These podcasts feel like a much needed update to Dr. Leary's original work 😊

[@brandondabreo421]

I was put on benzoate for anxiety, but correcting my sleep routine was much more effective. I really can't express my gratitude.

[@hubermanlab]

That is wonderful to hear. Sleep is the foundation. I talk about sleep as a gauge to whether we are in medium or long term stress here, in this episode. Thank you for your note!

[@sandragee2864]

Sleep is sooo undervalued.

[@shreyaslahoti7542]

Two rapid inhales with a long exhale really help me instantly to calm me down and slow my heart rate. Thank you so much Andrew Huberman. ❤

[@dhruvalives]

Huberman Superman! Thank you for this wonderfully clear, concise, and evidence based information. As someone still figuring out the best way to deal with long term stress, this is much appreciated.

[@str8edge142]

I am a pharmacist from Greece.This is probably the best simplest explanation of the autonomic nervous system and how we can stimulate it.You are helping so many people..especially in countries with protocol driven doctors like mine.Dont thank us..we thank you Sir.

[@a1pwn]

Its a problem when a doctor does not think or evolve but just blindly follow idiotic protocals. They seriously have fears of being called dangerous. Its fear that keeps our health system dumb

[@amyk.budzinski6303]

This man is amazing. All of the information he's putting out is so needed right now!

[@karladuenas1482]

Yes

[@Pretty_name]

I usually can’t stand listening to podcasts. But have not stopped listening to this one. Extremely helpful and easy to understand. Thank you so so so much. I really desperately needed this.

[@krissyboners8800]

I'm a cook and sometimes the rush of guests and the speed I need to be putting food out makes my anxiety sky rocket the physiological sigh helps so much during these moments and helps get me back to being able to work efficiently thanks so much for sharing this knowledge

[@andrewnolan7029]

One of the best statements I've heard -- in earlier episodes as well: "It's very hard to control the Mind with the Mind". Really helped me understand why certain habits/activities were failing for me. I was trying to outsmart my own mind. Leveraging a lot of the protocols discussed on this podcast has helped tremendously! I feel like a "body hacker" -- I know exactly what to do in order to have the desired outcomes I want. Understanding the exact systems and functions of our bodies in the way explained on this podcast has been a tremendous revelation. Dr. Huberman is offering decades of research for free and I really am extremely grateful. Thank you and keep up the excellent work!

[@karenscookingkorner]

Your podcasts are changing my life! So grateful

[@vanessaarzate]

I have done the physiological sigh a few times today after listening to the podcast and have been able to feel the most at ease that I’ve felt in a while now. Wow, amazing! Can’t wait to continue practicing. Thank you so much for sharing this valuable context! 👍

[@PauloTravels]

One of the best podcast videos I've ever watched. Can't believe I actually beat my ADHD for 1hr and a half and actually watched it entirely without engaging in other apps, etc. Blown away with so much knowledge. Thanks a lot.

[@aprilhassell1747]

If it really interests you, you will have the ability to focus. He mentions this in another video.

[@someonebruh101]

ikr

[@memastarful]

Few years back I was working 12 hour night shifts at the hospital, going to advancement nursing program, raising my daughter alone while taking her to all her medical appointments for her autoimmune disease and taking care of my parents. All my friends at work where warning me that I was going to get sick and get burned out. Often I would go 3 days in a row without sleep. Well, my medical friends where right. I finally hit breaking point in every aspect. I just completely broke. It was so frustrating and humiliating since I was always the cream of the crop and the strong one but I was wrong. I forgot that I'm still just human and I didn't do self care. Years later im healed now and replenished plus more aware of my limits. It was a painful lessen to learnbut grateful for the wisdom.

[@elizabethwilk9615]

Same happened to me. Glad to hear that you are better

[@memastarful]

@@elizabethwilk9615 aaawwww big hugs thank you so much for the kind words. Yes, it took a couple years to get my vitality and stability back with alot of effort applying tools that where given to me by my counselors but I'm grateful to be better and whole again too.

[@memastarful]

@@elizabethwilk9615 I'm so sorry you went thru that also. Are you better ??

[@___olympia6233]

I would pay for an online course with Andrew Huberman I feel almost lucky to be getting all this information for ‘free’

[@Zenlovepositivity]

Thank you Dr. Huberman! Your work is life changing! Please do a part two for this topic with any updates/anything else on science to help with stress & anxiety.

[@EnglandUK007]

Finding this guy has been a game changer, I love the academic underpinning and the practical application of methods. Without doubt the most useful youtube channel I have used. Thank you AH 🙏

[@marisaelbers7638]

I am a mental skills coach who works with all levels of athletes and already uses many of these tools to teach them how to manage emotions and stress. This episode really helped me with organizing the levels of stress and new ways of explaining why these physiological tools are so helpful. I use respiration immediately following a high intense training session to help them recover on purpose with yoga and it has been successful so far. Thank you so so much. I love being a part of this neuroscience community!

[@Dina-jz5hp]

I would love to see a series like this about pain and the feedback loop between the mind and body that can happen with chronic pain and/or mental illness.

[@AgnieszkaIzabelaysaga]

Yess

[@joshchapman4753]

A week ago Andrew released an episode on pain :)

[@MG-iq6lr]

Yes correct Josh. Check Andrew’s recent video on pain

[@devikavirmani6858]

Dear Andrew, thank you for your podcasts and for all your efforts to bring important information to us, for free! I am a Yoga instructor and find your podcasts very valuable and relevant. Thank you again.

[@pamelanina2966]

Dr. @Huberman I just want to thank you from the bottom of my hearth of all the work you do, really your podcasts educated me and give me and understanding of what is going in my brain and body, and helps me a lot in my daily life, I watched again this episode after 2 years and it is incredible how now I can grasp more and more.. thank you so much.

[@juiceentertainment7096]

Huberman, rogan, lex, Peterson . Greatest minds of this generation

[@user-rb4lv4if9q]

Naval Ravikant, Chamath, Robin Sharma

[@kristylarochelle1858]

Gabor Mate add to your list

[@Mercuryrulz268]

Lex!!!

[@sabiniliescu6475]

Sam harris, robert sapolsky

[@MsBizaCat]

You are absolutely the best thing about Mondays now. Thank you for what you do.

[@lindalangdon6045]

Your work and passion for no nonsense delivery of scientific information in a simple digestible presentation is so appreciated.

[@siddharthupadhyay4246]

Andrew sir, thank you so much. I hope this reaches everyone who is in need and finds peace. You have done an immensely resilient job sir.

[@jaouadbissbiss8641]

we REALLY appreciate the effort you make to get us this golden knowledge. Thank you Sir.

[@janetmarmaro8269]

Thank you for this session Prof. I saved it for reference.

[@thedarshitshah]

I was so looking forward to this. Helps me fight the Monday blues. We love you Dr. Huberman !

[@Michael-zp9kl]

Im not typically a science focused person, but Andrew is slowly changing that. Thank you for your work 🙏

[@drsteve141]

Thank you Dr. for your help, expertise and advices! And especially time to record these podcasts! Extremely helpful 🙏

[@hf6396]

What you are doing, Dr. Huberman, is invaluable. I cannot thank you enough for putting the effort into making this content to help educate us for free. I am excited to go back and listen to other episodes and to continue learning.

[@executivetalkacademy]

I've downloaded your podcasts to every single device I have, listened to each one repeated times and this one so far has sunk in instantly. Such a way to convey ideas, I wish I was face to face, in one of your classes. Thank you so much!

[@AyubA201]

I've been using the psychological sigh since watching this episode a few months. It's really been a game changer in my life. I get headaches when I'm stressed and this technique has significantly reduced the occurances. Thank you Dr Huberman

[@amirfrr446]

I started watching your podcasts from yesterday and i am really addicted to your podcasts. I went through a horrible break up after 8 years relationship that ended for nothing. I was broken and thought of killing myself almost every other day for 5 months, until yesterday that i started watching your life changing videos. I write down everything you say and it takes me 3-4 hours for every hour of your podcasts to write down and take in everything to be the perfect version of my self with complete control of my nervous system as well as external factors that adversely affect my health. You are changing my life and i am tearing writing this. I hope one day I can meet you and shake your hand and when im a billionaire, i will fund any desires you have as well as changing the world and billions of peoples lives together. I solemnly promise that You and I, will change the world together. I am a law graduate who is thinking and writing a PhD proposal that will change the whole world legal system.

[@monikagold719]

I really appreciate that you circle back to previous topics to draw the important connections and help us deepen our understanding!

[@zenostrixster]

My goal with this podcast is not only to learn more about stress but mainly learn how to use it without destroying myself and also being able to perform better under it

[@alicewebster8848]

Dr Huberman. It is such blessing to found you, I have little time but lots of Anxiety since 4 yrs old - refugee from China to HK. When I have a bit of free time, I watch your podcast, it is almost a must to me, like flossing & brushing teeth. Thank God for you and your generosity to share freely with people who are far less gifted than you, From the bottom of my heart.

[@lenamalnatsky7280]

Dear Andrew, Can't tell how grateful I am to have found your podcast. The information you deliver, the form of the delivery, the topics and the applicability to daily lives - it is all high quality and also so enjoyable. Thank you so much!!!

[@Dr.RBZultrarunningnewbie]

Sharing this with my sister struggling with our childhood trauma right now in her 50s. I've been fortunate to be able to ground myself in nature and Movement. Can't wait to hear this episode

[@dinoquest4429]

I'm grateful that this podcast exists, earlier today I wanted to share a book in class and i raise my hand, and as soon as I got picked. My mind went blanked; I panic, my hand was shaking, my voice was trembling, my heartbeat was raising, and I didn't know why, I was so embarrassed after speaking, but I try to hold myself together, and used the physiological sigh technique. It work very well, and when I got home, I listened to this episode again, and it really comfort me. Thank you for the work you do.

[@rickscholte]

I have been listning for a couple of days now and i do not understand why this kind of information and tools are not teached at a 'young' age. I really enjoy this content and it completly comes at the right time in my life (but the sooner you hear and lear this the better!) Keep it going, you are helping millions of people.

[@oliviercaron28]

Andrew, I'm amazed at the amount of solid knowledge you can pack in one podcast. Definitely my favourite new podcast. Keep them coming!

[@anapaulalage1080]

Monday is the special!! Huberman’s podcast is out!!! One more exquisite huberman’s episode!! Thanks a lot Andrew!!!

[@saritajo210]

Your podcast is by far the most useful podcast nowadays, from my point of view. I'm drowning in information, it's mind-blowing and so satisfying. Only thing I don't like is that I can't remember all of it (and I want to). Thanks for sharing the knowledge.

[@saraleeacosta6290]

Yes! Overwhelm us with knowledge!!!. We love you professor Huberman ❤ Thank you for for the wonderful job you do to bring us all this information and explain it to us in a very digestible way

[@ClumsySmurfett]

Never have even I wanted to listen to a podcast over and over and over as yours... thank you for sharing your knowledge and talking to your audience like adults. Your information is so valuable, I feel more intelligent by just listening to it 😆

[@franshillito7026]

One good man making a huge difference to thousands . Thank you for these gems, Andrew.

[@TigerFX.]

I felt like it was the end for me for the past few weeks, stress and anxiety is so bad, I don’t know why I’m living . I’m breathing, but I’m not living like I was before. Constant worrying, I thank you Dr Huberman for giving everyone free knowledge on this topic…

[@emilianohermosilla3996]

My man, I'm the same world. Dr huberman's podcast on meditation and this on breathing exercices and it's benefits. They're a blessing. Use them. Calm yourself through the knowledge of ones self.

[@ohatrid]

Feel this brother

[@trubadurcupulancur2534]

u got nice knockers on u gimme ur ig

[@emmabby22]

I hope you’re doing better !

[@TigerFX.]

6 month later checking in, I am better than I was 6 months ago. god bless everyone I hope all of you are healthy and living life to the fullest! we need to stay strong!@@emmabby22

[@user-zy5hq3nc6v]

I love your podcasts, Andrew. This is amazing and truly life-changing for me. Thank you for all your work, it is of highest and greatest value to the whole mankind.

[@martincortes702]

Andrew I echo everyone's compliments on your contribution to humanity. I'm battling depression even think it's making me sick, please do a podcast on the subject which differs from stress. I'm sure a lot of of people needed it during tough times. Thank you!

[@lamthaotran19]

My stress level was out of control due to exams and essays so I fled to KZbin. Guess the first video I tumbled upon haha.

[@beatoy2807]

KZbin needs a laugh reaction ...lol

[@catherinerossba-fineartma-6619]

Your a gift to all of use- especially in this space - your stated purpose is very altruistic… thank you for illuminating so much of value here. You are clearly an incredible person, a brilliant neuroscientist, with an exceptional educator-explorer-mentor-lecturer-interviewer - and a genuinely generous human being! Thank you thank you thank you - fantastic …

[@analauraquevedo9591]

Im watching little by little all your podcasts, while I am eating, working out, driving, on my free time. You are teaching us so many things, I am beyond grateful, and looking forward to learning from these amazing videos.

[@dawnmakinson6086]

Dude! You rocked my world! I have an autistic son who suffers from stress and imposes it on loved ones around him...the understanding and tips you have given me have left me feeling enthusiastic about improving our lives! Feeling grateful and privileged to have access to your wonderful information sharing!

[@madhu9936]

only teacher, i'd never get bored off.

[@zaklach1543]

Dear Professor Huberman , thank you for making this podcast and thank you for freely sharing your knowledge with the rest of the world. I live in South Africa and have the privilege to access your videos and learn so much. Your videos have opened up my mind and changed my outlook on life truly with much gratitude I thank you sir.

[@annsmith8564]

I’ve watch this twice what an amazing man. I’m 78 I really get what your saying, I suffer from anxiety & stress. So I find it’s good to have top up now & again. Thank you for all you do.

[@carodelo]

Enforced social isolation and never ending lockdowns here in Paris France are really beginning to take a toll on my mental health. It's quite difficult to keep tachykinin at bay right now ^^. But your classes bring tools and brilliant explanations to understand what's going on, how to act on it and that's really precious. Thank you very much for your generosity dear professor.

[@staytruetoyourself86]

Sharing is caring! So, thank you Andrew Huberman for sharing your knowledge and making the world a better place!

[@MatthewBaena]

You're saving my life from sleep deprivation and anxiety. Thank you Sir.

[@questioneveryone4603]

Thank you sir for your practical tools and no cost awesome advice, I have been trying your sleep cocktail, wim HOF breathing and cold showers in the morning for 3 weeks now and it has changed my life, I feel like I can take on the world and still have a smile on my face. Thank you is not enough!

[@tonibojones]

Skipping the work now to do a real work - to learn from the true master about very important topics! Much love to all of you and thank you Andrew Huberman! 🙏🏽❤️💪🏽

[@raffguy3998]

Dr Huberman..I am 63 and am both enjoying your podcasts because you make the science interesting and easier to understand, but most importantly, I am learning things I wish I had known 30 years ago...thank you! I have sent links to my 30 year old kids...and 60 year old siblings! I look forward to each new podcast!

[@anuyajoshi2411]

Dr Andrew: you have solved my puzzle of 15 years almost about my health!! God bless you! Hugs 🤗

[@linmus2370]

This is the best podcast in the whole world, no cap.

[@hanooph3135]

at the last lap of my 3k run today,right when my mind started really tumbling, i looked up at the sky, just as you said. i have to say, ive never appreciated how blue the sky is, and how complementary the white clouds and the golden rays of sun are to it, and then peace.....

[@emarekica]

Sharing this podcast wherever I can, it's a gem and I am so grateful for the internet and people like prof. Huberman who are willing to take their time to teach us.

[@LibbyIreton]

Thank you so much for making this important info accessible. It is extremely helpful. 🙏

[@lisinbondi1240]

Thank you for the detail around Ashwaganda - just started taking it for medium term stress that has started impacting me negatively. I do all the other good things so it is excellent to have something else to support me through this time. And I love all your podcasts because - science. Thank you

[@aggi_recf7222]

Your amazing work is so highly appreciated, thank you so very much. You have this stunning ability to explain such complex things in a way that makes me not only understand, but also keep it.