The Science of Stress, Calm and Sleep with Andrew Huberman

Even outside of a pandemic, many people struggle with maintaining healthy amounts of quality sleep and managing stress. The good news is that neuroscience offers interventions to help improve our physical and mental health. Professor Huberman discusses ongoing research from his lab, including practical applications that everyone at any age can use to manage stress and sleep better.
Andrew Huberman is a neuroscientist and associate professor of neurobiology and ophthalmology at the Stanford University School of Medicine. He has made numerous important contributions to the fields of brain development, nervous system function, and neural plasticity (the ability to rewire our nervous system). His lab’s most recent work focuses on understanding the human neural circuits that underlie states such of stress, focus, sleep and non-sleep rest states. Much of that work is done in collaboration with David Spiegel, Willson Professor and associate chair of psychiatry & behavioral sciences.His work with Jeff Goldberg, chair of ophthalmology, involves a clinical trial to promote visual restoration in diseases that cause blindness such as glaucoma.

[@hammondmiers3789]

Weedborn has very useful CBD products with all the supplements I need.

[@alfredosalari1704]

That's really good for me. I love CBD 🐱

[@stressreductiontv2424]

Huge fan of Dr Huberman’s efforts to bring scientific findings to the general public to increase awareness of what each person can do to help the public health crisis of stress and trauma.

[@ANIKOLATRONIK]

00:00 Presentation. 04:30 How the nervious system actually works and process information. 19:18 Circadian Rythm, how light exposure affects our stress/calm or wake up/sleep (HORMONALLY). 29:30 How we breathe controls our heart rate. 30:45 Fastest mechanic way to calm down --> INHALE, INHALE = LONG EXHALE 34:00 Collaboratory quest on the lab. 35:48 Meditation vs specific breathing protocols 42:00 State of hypnosis to self-teach our nervious system= neuroplasticity, pain management, sleep... 45:00 Summary. 47:00 Questions of the viewers. Keep breathing ;).

[@meeksochic]

Thank you ❤

[@DanielThomasArgueta]

I've been watching Andrew Huberman videos ever since I watched him on the Lex Fridman podcast. I can't wait to buy and read his upcoming book!

[@barbarafairbanks4578]

Yes!...the book! But, WHEN??? WHEN, WHEN, WHEN!!!???

[@foxfirelabradors5939]

I have a playlist named ‘Huberman’, lol. I hear you.

[@brookeb7994]

@@foxfirelabradors5939 That's a great idea! Off to create a new playlist. 😁

[@Sbannmarie]

He’s a treasure

[@brenebaca1950]

This has been my top blessing of 2020. I’ve been working with a psychologist for 4 years for complex PTSD, clinical depression and insomnia. Now I have real time tools to add to my tool box. I’m making a commitment to myself to do the five minute exercises and hypnosis scripts. Thank you, Professor Huberman for the simple and comprehensive mapping out of stress, calm and sleep You have added to the quality of my life.

[@elizabethhouser822]

Dr. Huberman’s teaching has made significant positive changes in my life.

[@PsikologHasanArslan]

Dr. Huberman, thank you so much. I cannot tell you how much I've learned from you. Blessings ✌️

[@copy7816]

You are gorgeous Dr. Arslan 😍❤️

[@jamiemorales3299]

In practical day to day application of tools for living a healthier, smarter, and more productive life, this is the best lecture I’ve ever come across on KZbin. Thank you Andrew!

[@shannongreenlaw321]

I have idiopathic hypersomnia, I would LOVE so much for you to do a video sharing all this same information while also explaining how it all works for someone like me! I listen to all your podcasts, interviews and videos and love how clearly you explain neuroscience! If I could go back in time I would have chosen that as a career as its something I'm passionate and self educated about! Keep up the amazing work!

[@SnoWhite2420]

Thank you for doing this! I’ve spent hours and hours listening to Dr. Huberman on podcasts and it is SO helpful to have these visuals to bring it all together.

[@winbalingit8502]

Stellar!!!🤩 You have saved numerous lives!! I am a nurse and I am able to do my job at a much higher level due to the tools that you gave me!! Thank you Dr. Huberman!!!!🙏🏽

[@zid-ziddy-zid6821]

I see Andrew Huberman and I click

[@AcharyaChanakya108]

I can see why. My first Huberman video & I'm a fan already. Incredible information!

[@doloress190]

Agreed!

[@jpnnstrps]

I am so grateful for all individuals involved in sharing this information with us, the general public and making it so accessible. Thank you all.

[@xanderx8289]

he's amazing! I love learning from people are so excited about the subject themselves!

[@sparky2390]

I agree, this guy is amazing and makes his lectures fun and easy to follow..

[@anxietyandstress]

This content is so valuable! Much appreciation to the work Andrew Huberman and Stanford is doing to explore, study and pass on this usable, easy to implement information.

[@gavingrainger646]

This is an amazing video with a lot of great actionable take-aways. Thanks for uploading this.

[@babblingidiot7903]

I actually sat through this video from start to end. Holy moly. Great stuff. Why wasn't I taught this in school?

[@markcampbell8158]

I am thinking that this is new. I hope this comes out in a book soon. The Dr is so busy he has not taken the time, his videos on Utube will have to do.

[@lillysnet9345]

@@markcampbell8158 This is not new knowledge. The construction of the human body is well known for long time. Indeed the human body is the biggest commodity in the Universe. All of this knowledge is transferred in the family... what to eat,how to manage every day situations and how to behave, even which family is good to marry into.As today the families are minimised the link to lots of knowledge is broken. My great parents knew the great parents of my friends and that minimize misinformation and fake stories and automatically your stress and possibility of misjudgment. This days young people go into exchange of energy to early. If you have planted your good seeds into my garden then the fruits are mine...

[@mustafabaris9681]

My favorite human being on earth .. 😊😊

[@MENTIONNN]

Awesome! YT algorithm needs to push this up.

[@harrisashraff]

That was an eye-opener. Thank You so much Professor for sharing your works. I am really amazed these kinds of content are free. Let your Work reach more people who are in need. Once Again, Thank You So much.

[@mariekruczek181]

One of the most useful podcasts! Thanks a ton Dr. Huberman!

[@karlymayer9848]

Thank you @hubermanlab for bringing this vital information to the general public in such an eloquent and digestible manner dissolving potential miss understandings of self and others.

[@copy7816]

Dr. Huberman is not only extremely beautiful outside but his efforts to teach people how to learn new ways to have a better life for free tell you how much more beautiful he's inside. ❤️

[@choukkarsadhana]

Andrew's Expert Power, wins total Respect . God Bless 🙏🏼

[@dyrth1]

Absolutely invaluable information! Thank you very much! This should get much more views

[@dianeapparcel1825]

Really interesting. Love the way you are able to discuss very complex ideas in a simple way for me to understand. You Rock !!

[@alessandrofacciani7209]

Thank you guys from Stanford for this talk ..Listening from Italy 🇮🇹

[@AlessandroCas]

Idem

[@Rachidasister]

I think we all like Dr. Humberman (not that kind of doctor!) because he not only shares and makes accessible excellent cutting edge info but he is also well-spoken, full of respect for his colleagues and others and stays humble. I think all his neurotransmitters are perfectly in place and working properly. He is both alert and calm...and more!

[@neistleinmartinich7187]

Hello! This is very clear, a great presentation, looking forward to know more! Thank you very much for the subtitles it is easier to understand also reading it! (39:23 "Be comfortable in uncomfortable states". I'm working on it, in few months I'm almost there... Laughing of my CPTSD)

[@mohamedmusthafa6417]

Andrew you are so great. This is very helpful.

[@veerjainatgmail]

This is the best video learning i ever come across in this topic. Offcourse its from Dr. Huberman. I have listen to his several videos. But, my mental models were never so clear before this talk. Being an visual expert, he rightly put his works in visual representations this time. Look forward for his book.

[@2006017637]

In the E. Coli study cited, the result wasn't a better "fighting" against the bacteria. The bacteria was not meant to damage the body, but to deploy the inflammatory response. And the WimHof trained individuals were able to "decrease" the immune response and cope much better with the bacteria until it was dealth with by the regular imune response. And that is also amazing.

[@MrNicholasPower]

A superb contribution to the advancement of scientific understanding . What really impresses me though, is the transition to application which supports autonomous healthy living by helping people acquire the skills to self regulate, and maintain a healthy equilibrium between Mind and Body.

[@rlsnorton864]

Thank you for this wonderful talk particularly informative Under the second wave of COVID stressors sheltering - in-place!

[@Danistevens]

This is sensational. Thanks so much Andrew! Fountain of knowledge!!!!

[@victoriabourque258]

Really interesting Andrew thank you 🤩 I found the actionable tips so helpful 🌟

[@watermonsters1810]

That's incredible how resisting the shiver response and giving in has different effects/benefits. When I hear it said out loud, it just makes so much sense connecting the dots to personal experience. That's so interesting!

[@sandyhill7514]

So happy to see your KZbin Channel up and running. So looking forward to seeing your videos. Thanks for the great work you are doing and educating us lay people. God Bless! You are such a breath of fresh air!

[@happycloud575]

This guy Huberman is great. Excellent simple ideas that we may implement to improve the quality of life. Thanks tom

[@evadeanu1]

Brilliant! We can’t thank you enough for all the content.

[@PINOYLEVELUP]

0:00 Intro 1:54 Overview of the talk (logic behind, natural occurring mechanisms, tools) Remember there are mechanisms that are built in the body to induce stress and turn it off, to create calm and prevent calm, to promote sleep and to make sleep difficult to achieve. 4:28 Nervous System’s Function 6:36 Immune System 7:27 Alertness VS Calmness (Arousal Continuum) 8:32 Stress Outcome 9:40 Sleep Outcome 10:54 Alert and Calm State Outcome 11:31 What Controls our Level of Alertness and Calmness 14:00 How Autonomous Nervous System balances alertness and calmness state (tunnel vision, tunnel hearing, learning efficiently) 17:21 Tools for Combating Stress (melanopsin, yellow-blue contrast, light as timekeepers, neurotransmitters and neuromodulators, avoid bright overhead lights from 11pm to 4am, blue light, melatonin, “low solar angle sunlight”, breathing, physiological sigh, double inhale followed by exhale, resilience-grit-mental toughness) 41:21 Neuroplasticity, State of Hypnosis, reveriehealth.com 47:34 Diet (mechanisms of autonomic arousal are designed not to protect us from tigers and predators. It’s designed to mobilize us anytime we need to pursue something that could be water and food, fasted state, light+food intake timing+exercise greatly influence our arousal continuum, blood-sugar relationship) 50:51 Supplements for sleep (melatonin, melatonin in children, shutting off thinking/analysis of DPO: duration, path, outcome through long exhales, Magnesium threonate, theanine, GABA release, examine.com) 57:54 Further resources about Sleep and Stress Great Job Emily Caspernsen, Stanford Alumni and Dr. Andrew Huberman! Love from the Philippines!!!♥♥♥

[@thuhato5839]

Fantastic !!! Thank you for your generously sharing the precious information of your research and very practical recommendation on : How to control brain related to health and Wellness. How to control stress, to better breath , to have deep sleep, to meditate, etc.

[@misaw6162]

Thank you Dr. Hubernan, I'm a nruropsychilogist. I find your discussion regarding a self induced stress as an essential element of arousal and stress inoculation groundbreaking. I don't hear you making a complete departure from Selye's General Adaptation Syndrome in which a chronic stress or exhaustive stage, as Selye puts it trigger a breakdown in physiological working, including suppressing the immune system. However, I see you beginning to test its limit. When are you coming out with your first book, now that you are entering the public education space? Thank you for the work you put out with passion and scientific rigor and vision to diseminet your findings to the commoners.

[@silviopina_111]

Mind-blowing. Just discovering him today, thanks to the freaky You Tube Genie

[@Aiyan777]

Awesome video! Glad I stumbled upon this today.

[@jonathansanderson807]

Great content, and well explained. I really appreciate you taking time away from the work to share your message .

[@Valeria-oc4vc]

If only would somebody connect Dr. Huberman with Sri M @ Satsang Foundation. A collaborative work between such a great scholar as the Doctor and a yogi who has actually, mentally and physically, been to the realms of the Dr. Huberman's scientific research would for sure produce fantastic outcomes.

[@chetanpawansoni]

Sir such a deep knowledge u have great. It helps lot of things to understand

[@joyceffc62]

Was looking out for it ever since he announced it on Instagram

[@sakuratanaka1877]

Fascinating!!! Thanks for sharing it with us!

[@jungway]

Thank you for this Dr. Huberman! I am wondering if there any studies in regards to Acupunture to also access the alert/calm.

[@esriettescoachinghub2351]

Love this field and thse experts sharing their wonderful work for free to the public.

[@dimitrova61]

Thanks,Dr Huberman.I respect and value your information and the passion and commitment to your calling to assist humanity to manage daily stress and anxiety.I have learnt so much from you and I apply it in my daily practice with my students.Thank you.

[@mdmma92]

Thank you for sharing this. Prof. Huberman, why don't you test Wim Hof in your lab? It would be interesting to see the results.

[@1STBUCKLEY]

They know each other

[@CM-yo9jk]

Thank you for posting this. Dr H mentions bright light early in the morning, I wonder if anyone would know if a bright desk lamp would be adequate? I live in the North of England and from October through to March we are lucky if we see any sunlight during the day - let alone early morning. I am currently stalking Andrew Huberman whilst he changes my life, and the lives of my children.

[@samuelreiter6412]

I’ve heard him say elsewhere that we benefit even when the sun is behind clouds. Our eyes can still receive many of the beneficial colors despite clouds, and natural light still beats artificial light.

[@CM-yo9jk]

@@samuelreiter6412 Many thanks for this Samuel. This sounds like the best option and I will get out earlier in the day. Kind regards.

[@mstrG]

Ok, let make it straight. This should be translated to all languages. And All TVs should televise this at least 24h all around.

[@steveingo]

this information is a life saver

[@MarcFeder]

Minute 38:35 - that's the Wim Hof breathing method. Hyperventilation followed by complete exhalation and a breathhold. Love it! .... then I stayed for the questions part Tummo Breathing... I love learning.

[@mpinline1]

I am sorry, I have to correct the etymology of “sympathetic” - it derives from the Greek prefix “συμ" for common or together + “παθοσ" for feeling or sensation. The Latin word came after the Greek. Let’s really be scientific and precise. From Greek origin you also have sym-biosis = living together, sym-phony = common sound, etc. You see the logic?

[@crescermeditando]

Dear Maria I want to cite this in a school homework. Where can I find it?

[@michaellakin8720]

Do you use the same tools to deal with chronic stress that has been building up over years

[@meltoniajenkins-may9825]

Thank you. Much needed information.

[@muktasane6046]

Thank you 🙏

[@vernekelley9356]

Amazing as always. I would love to listen to an entire talk on generalized anxiety and panic disorder.

[@patrickwilliams7622]

Donald Hebb is the correct reference for the “…fire together wire together …” quote wrongly attributed to his colleague around the 10 minute mark.

[@EtudianteAviendah]

Bravo! Great information and explanation! Thank you all so much for this amazing research! I have no perception of time passing (really inconvenient!), insomnia, allergies, etc. This brilliant video helps me understand some of what is going on inside due to light & environment. I will watch this again and see what works! Please keep up the good work! Love and blessings to all. Namasté

[@cantavoidtrite]

Great! Thank you.

[@SeeCSeesCC]

I love Doctor Huberman ❤️

[@atransformedlife]

Looking forward to your book. Thank you.

[@b.krueger3426]

I have severe glaucoma in my right eye & have been told not to lift weights above my head, lower my head to the floor while standing or hold my breath for a long time due to the possibility of increasing intraocular pressure. I have listened to your great advice about inhaling (double) and long exhales. I have found that deep breathing has been extremely soothing for me. Could the inhaling with the double breaths cause my eye pressure to rise?

[@angelasilverio9532]

Excellent information. Thank you so much. Blessings.

[@mariekruczek181]

Please add to the Ophthalmology list Bilateral and Lateral Hypermetropia disease if possible. Thanks a billion for your consideration of very important unknowns of the field…

[@esriettescoachinghub2351]

This is so much useful information to use in my daily life. Very grateful for your efforts and hard work 💓💓

[@andreeajoscoruptia2602]

Thank you! 🤗

[@stephanforster7186]

Please discuss stress with Dr Robert Sapolsky !

[@Sunnysunshineshine]

Thank you Andrew for your job out here. Appreciate it so much. What is your knowledge about non-24 people? They don’t perceive dark-light phase like normal people do.

[@jojow8416]

Due to a TBI, I often get only 3 hours of sleep a night. I fall asleep quickly using one of the breathing techniques mentioned here, but when I wake up, I can not get back to sleep and lay doing hours of meditation. These nights always result in balance, site and speech issues. I would also love to know if the doctor has any idea what can heal the hunger region of my brain. I have limited smell and taste and NO hunger so eating is a chore and I often forget to eat until late afternoon. Thank you for information you can provide.

[@taewookrho9487]

Wow Am I the first one to watch this? Great stuff!!

[@John83118]

This content is dynamic and innovative; much like a book that was dynamic and innovative. "Better Sleep Better Life" by Author Name

[@jenerb1609]

Would the hyperventilation breathing be similar to the whim hoff method breathing

[@bwfrieds]

Yes, Dr. Andrew confirmed that at 55:31

[@athleadstudio3329]

Yes

[@AtypicalPaul]

How does being blind effect the body's ability to do these processes that are stimulated by light ?

[@BladderSnadder]

The Hyperventilation Exercise is exactly the same method that Wim Hof uses prior to going into freezing water.

[@co-parentingwiththeuniverse]

Thank you for this info!

[@gunthervanbost3726]

Wasn't the expression "neurons that fire together wire together" originally from Donald Hebb (1949)?

[@stressreductiontv2424]

Yes

[@girlsbehindbars2298]

Brilliant and helpful information, thank you ☺️

[@akashkroy]

great session. I have a question. Can you send it to Andrew Huberman? After depression or during a depressive episode I feel a decline in cognitive abilities, memory, processing speed. How can I understand what is going inside me neurologically and what can I do about it?

[@armorsmith43]

How deeply were you able to sleep during this time?

[@Sunbunn91]

Excellent! Thank You!

[@clintonmiddleton]

First comment 🤘🏼here from Hubermanlab Instagram page

[@RafaelbySuzannah]

Few years after the attack I switch to vegan -- lack of sleep high fat emotional eating sleep deprivation weight gain so whole food plant based oil free but now that I lost weight I am eating pistachio nuts or oatmeal banana early evening eat finished by 6:30. I am working out and if I am really having difficult times "calm". I take Epsom salt baths

[@sorsha_sky]

Dr. Huberman, do you have any recorded videos on the effects of drugs on the brain of a teenager (alcohol and marijuana) If not, could you make one (preferably less than 20 minutes long)? I am trying to convince my 16 year old son to wait at least until his brain is more developed... I doubt I can get him to wait until 25, so if there is any evidence on other age benchmarks of brain development and drug use that would be very helpful! Thank you I hope you see this and can make a video for your new KZbin channel !

[@missk7145]

Awesome info. Thank you.

[@milamanic8307]

Beautiful and useful Thank you Sir 🌹

[@mariamarquez9702]

Excellent presentation!!

[@vishalnangare31]

Following....

[@samosa5925]

OMG! I am at the beginning of the video and I learned my "housekeeping" functions are in trouble. I have been deep stress for more than 4 months where I was on alert all day for over 8-10 hours. I did not even stop for lunch. I now have heart symptoms and it seems like I can't breathe in properly. And my dystolic bp is high (not too high like people with bp problems but too for me and hpw I am usually. Anyway, I am a mess and the doctor gave me a break but I need to learn ypur techniques.

[@mikoajnowacki2788]

Light is very very intresting !!!

[@wendyeames5758]

Helpful, thank you.

[@Kay-wn8iz]

I'm suffering from nearsightedness in my dominant(left) eye. This eye now has a chronic bacteria in the lid, so wearing a contact lens is uncomfortable and very irritating, only wearing for just a few hours Can the eye/vision be corrected without surgery? 🙏 Thank you

[@1STBUCKLEY]

Amazing. Are there any UK counterparts looking for volunteers for VR testing.

[@Linusrox123]

Cannot rave enough about him!

[@omegagaribay2577]

what can you advice people who works on a night shift?