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

This man is a blessing genius

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"

This brilliant man deserves an award for helping humanity.

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.

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.)

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

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

"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.❤

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!

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!!

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.

Who thinks that this podcast is full of gold nuggets?

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 🙏🏽

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.

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

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

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

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

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.

“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.

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.

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).

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…

This podcast is like a manual for my body.

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!

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.)🙏

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. ❤

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

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

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 😍👍

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!

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

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

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 ❤️

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

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.

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.

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

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 🤗

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

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!

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.

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.

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.

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.

This podcast alleviates so much stress from how my parents severely failed me. Honestly they didn’t know any better. I’m just thankful there is something, some resource for me, to be educated and manage my damn life! 110% I’ve had high levels of tachykinin for too long! No more! Thank you for sharing your knowledge and making it very digestible. Hard to put into words how valuable this info is. For some of us, it’s HUGE ♥️

Everything makes so much more sense. Thanks Dr Huberman. People tend to say I have ADD but then I always listen to Rich roll, Dr Lembke and your podcasts in one go. I have made a weekly schedule to listen/watch you trio and I feel a dopamine rush as I get closer to these schedules. Thank you

Your podcasts are changing my life! So grateful

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

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 🙏

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

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

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

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! 👍

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.

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!

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

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.

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.

only teacher, i'd never get bored off.

What we need is kindfulness🙏❤️

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

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

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.

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.

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.

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

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

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!

People who suffer from mental illness are often called out for not wanting to get better. I'ts incredible to see how many people watch dr. Huberman' videos and thank him for saving their life. Looks like people WANT to get better, just didn't know they could. I REALLY need to get better from depression to take care of my husband and my two kids. I'm irreplaceable for them. We actually want to grow our family. I also have so many projects to accomplish. But how could I if depression kind of forbids me to simply brush my teeths or take a bath? All the knowledgment that dr. Huberman shares for free is helping me improve my treatment significantly. So THANK YOU, dr. Huberman! You're a life savior. God bless you!

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

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

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! 🙏🏽❤️💪🏽

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.

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!!!

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

Information he provides if seriously life changing. Understandable and relatable!

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.

When I get angry at my son(4 years old) he tells me to remember what Andrew always says”Exhale longer than you normally do”😂..It’s not a joke

morning coffee and Andrew Huberman - best life

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.

I have to say, this podcast has changed my day to day life. I am diagnosed schizophrenic with rage issues as well as other assorted imbalances . I was prescribed an assortment of drugs that made it impossible to get out of bed let alone work. I have learned so many useful tools and techniques that help me continue to work and , be a functional part of society . Thank you

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

*Please could you do an episode on migraines* - there's surprising little definitive information online and my mum has suffered from them for most of her life, it would be great to get more of an insight

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

My goodness I'm learning a lot here. I have ptsd, and also adhd and, well, am one who's experienced chronical stress pretty much my whole entire life, because I've been abused pretty much straight from birth. It's really interesting to learn this quick ways to help control my stress levels a bit. The connection to pets and people I find very interesting. Cause, due to my experiences as a child I've learned to not trust anyone ever. I can't trust people. Not even my own boyfriend. It certainly makes sense why I love pets so much. They're the only creatures that I can get a regular proper connection from. My boyfriend and me both saw a drastic increase in my mental health when we got our cats. All I want to do now is also learn to trust people. That, I still am trying to find the right answer to. The podcast certainly has brought me closer to the answer. Ironically, things don't often keep me awake. I wouldn't be surprised if my sleep quality is absolute trash compared to others. I don't know. If that's so, I've never really experienced good quality sleep. I do know I can't sleep next to people, also including my boyfriend. That's one of the only things that keeps me awake. Other people being present in the same room. Doesn't matter if they're asleep or not. By myself I sleep fine. I do fall asleep very quickly most of the time and I do also know I tend to need more sleep than others, which all of those things may actually suggest my quality sleep is not good. So, my sleep abilities to me aren't really telling of my stress levels. I know other ways in which to tell. I also find it funny you mention that stress increases the working of your immune system. Wouldn't it be funny to let people know that my chronically stressed body is plagued with a ton of allergies and such. Certainly, to me, that's proof on how my immune system is overly active, exactly proving your point. Cause that's what allergies are: your immune system overreacting on things. I've delved into a lot of spiritual things in the past, which I found helped me a lot too. So to now get into the more scientific things is really new and interesting to me. I love learning. So this obviously is a great opportunity for it. But it's also really cool to learn the fundementals of how our bodies and brains work and to, for me at least, find a balance in combining spiritual and scientific things in a way that really works for me.

These videos are the most effective self help I have ever consumed. It funny going back and listening to other gurus talk about their theories on work, life, motivation etc... so many seem convoluted, confused and over wrought compared to Andrew's clear, simple advice grounded in physiological science. Top tips that have helped me most so far 1. Breathing out more relaxes you (and the special sigh does it best) 2. Light and a cold shower in the morning wakes you up. I was vaguely aware that these were good but now I notice how big the difference is. 3. Yoga Nidra non sleep deep rest. Works amazingly well. 4. The general notion of matching your state to your task, particularly that you think more broadly when relaxed (good for planning) and that you are more distractible when amped up. Brilliant way think about self regulation, especially when I can change my state with breathing. 5. The knowledge that the stress I feel when I wake is part of a natural process. This makes me feel more confident in getting out of bed with more enthusiasm ... I give up, I have just realised there is too much stuff to list. Looking forward to the next video!

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!

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.

Would you please talk about how to reverse effects of long term stress? Until recently, I lived most of my adult life in chronically stressful situations. This will be super helpful for me and many people like me. Thank you :-)

Your genuineness is truly a breath of fresh air Mr. Huberman! Looking forward to diving deep into emotions next, in particular to see the various ways chronic/long-term stress affects emotions cuz having recently had my ADHD medicated and having thusly gained the ability to relax and self-reflect I've come to realize my mind's "norm" is overthink its way into high levels of autonomic arousal lol. It's like for my 26 years of life before medication the go-no-go brain-thing you spoke of was slammed full throttle into go, even when id meditate or similarly induce top-down control id still feel that burning urge to go(though I could placate said urge by letting my mind run just as well if not better than letting body move). So now medicated when I induce that parasympathetic response I actually have the fancy ability to actually relax that go-no-go thing as if its a fist in my brain I'm unclenching and as it relaxs the burning urge to go subsides into sweet sweet nothingness, and my entire rear/interior brain/upper neck begins to feel as if its loosening/popping/rejuvenating which makes me feel paradoxically both extremely relaxed and extremely fatigued yet not in a way that needs sleep. Truly magical to sit and not feel a need to move or think. Self-Hypnosis/Yoga-Nidra are perfect tools to use while in this state as they seem to make tangible yet brief impact on the levels of fatigue i feel and if i can really focus on the Self-Hypnosis sometimes i get high as fuuuuuck in a MDMA-esque way lol But! And this brings me to my point lol. The calm centre of that state only lasts as long as I can keep my awareness mindful. As I leave the state of relaxation and start doing duration-path-outcome thoughts and things just like wheels finding familiar rut in road i catch that go-no-go muscle tightening back up in tandem with increasing levels of autonomic arousal/stress but if I induce top-down control i then feel like I need to relax as fatigue washes over mind. (Curiously the fatigue "feels" like its in the same rear-interior-brain/upper neck area that i feel relaxing and loosening, which is also the same place i feel the burning urge to go when that arises. Not sure how fatigue or restless-need-for-go can feel localized but they do and I thought maybe thats notable lol) Its only been a few weeks on medication so maybe i just have to keep paying back this apparent fatigue-debt I've seemingly accumulated from 26 years of rampant hyperactive overthinking? Totally don't expect you to see this so I guess that's a rhetorical question lol. (And also all the fancy terms and things I used in my words above I learnt from you, so thank you for giving form to the previously undefined panoply of sensation in my mind lol)

This podcast was so full of useful information. Please watch it if you can and "learn to dance with stress." Some things I learned from this podcast: Andrew Huberman’s goals: 1) To give people objective tools using the brain-body/body-brain experience in ways that help us to lean into life better, and to control emotions when that is appropriate so that we can “learn to dance with stress”. 2) To have tools that allow us to turn off (or activate) the stress response as needed, and to increase our stress threshold and to learn how to do this from a young age. About stress: 1) Stress is powerful and useful in certain contexts and problematic in others. 2) Stress is a generic response by the body which occurs in response to all problems or situations that humans struggle with both physical and psychological. 3) It is based on hardwired biological mechanisms that allow you to put a break on stress. The system for stress and de-stressing is genetically encoded in all of us, so ultimately we all have the ability to control our own stress. 4) Procrastination is good! It is a way we can self-impose stress in order to get ourselves to “do something”. Short term stress (or the stress response): 1) The stress response is acute and very fast and activates certain systems (e.g. heart, legs) and shuts down others (e.g. digestion, salivary glands). It basically says “do something” so causes you to feel agitated. 2) If you want to control stress, you need to learn how to work with that agitation. Reducing stress response in real time: (First of all saying “calm down” will increase stress.) The goal is to be alert and calm but it hard to control the mind with the mind when in heightened states. Here are two things you can do instead: 1) Make your exhales longer than your inhales - This will decrease your heart rate. 2) Do a physiological sigh (1 to 3 times) - This is a double inhale followed by an exhale. - This is the quickest known way to relax the body. Short term stress and the immune system: 1) The stress response increases adrenaline and improves the immune response. 2) Intentionally activating the stress response using cold showers, ice baths or rapid deliberate breathing (e.g. 25 rapid deep in-out breathing followed by holding breath for 15 secs) increases adrenaline, alertness and the ability of the body to combat infection. Managing medium term stress (several days to several weeks - when we are dealing with a lot): Our stress threshold is our ability to cognitively regulate what’s going on in our lives. Being able to manage medium term stress is about raising our stress threshold, about capacity. How to increase your stress threshold: 1) Deliberately place yourself in a situation that will increase your adrenaline - e.g. cold shower, fast interval running or cycling, rapid deliberate breathing (e.g. Wim Hof). 2) Then calm yourself cognitively and emotionally so that you feel comfortable with that physical effort and response in your body. You need to disassociate your mind and body in a healthy way. One way to do this is to deliberately widen your gaze, to go from narrow tunnel vision to a broader panoramic vision so that you can see more of your environment all at once. This creates a calming effect on the mind. The mind relaxes while the body is at full output. 3) Do this once a week, and you will start to be comfortable at this higher activation. What was overwhelming becomes manageable. Reducing long term stress, which is always bad: 1) Regular exercise, good sleep and good nutrition are very important (and not covered in this podcast). 2) Social connection is the next most important way to reduce it because it releases serotonin. Serotonin is what gives us our sense of well-being, satisfaction with what we have, feelings of bliss, comfort and trust. So we need connection with people, pets or things that delight us and it is this connection which has the most positive effect on our lives. 3) Social connection takes work and investment and requires us to be more flexible than if we are on our own, but this is so worth it. For example, make sure to have long meals with family and friends. 4) Regularly writing down what we are grateful for also releases serotonin. Note that when we are too socially isolated we release something called tackykinin…not good for our biological system on many levels.

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.

Dr. Huberman… this is a great and insightful presentation dealing with the origins of stress. For me, I have discovered a whole hidden place full of stressful triggers. They are locked away in our psychological closet. Yet, they exert a stranglehold on our emotions. Basically we do not have free choice because every decision we make is based on Pavlovian prior input. As a result our poor choices in life triggers a great deal of stress. I broke three major codes in my life that had me by the throat and I didn’t know it. First, was choosing a poor relationship producing a lot of stress. Second, was my misplaced anger from childhood injustices. And the third was a death threat from childhood which cause me continued panic and stress. Once I identified the origins of these problems I was able to set myself free. I have lived a wonderful rewarding life ever since and with the greatest relationship in the world. Most of us come from dysfunctional families and we carry emotional wounds that never seem to heal. I did find an answer and am most grateful for it. One must look behind the curtain and then connect the dots. I am now ninety years old and and have learned much from negative experiences which then turned out to be positive ones. Looking back, I wouldn’t change a thing.

This is life-changing content and so exquisitely communicated. I am riveted and learning more with each episode. A heartfelt thank you 👌🙏

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!

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

Thank you for taking the time to explain it in detail rather than just spouting off the vague blurbs that are so often thrown around.

Also glad he mentioned Robert Spalosky. Find his book : Behave. It’s actual gold.