Essentials: Tools for Managing Stress & Anxiety

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 16 January 2025

⏱️ 37 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being. I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain a balanced, healthy life. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Emotions & Stress 00:02:37 What is Stress? 00:04:23 Short-Term Stress Response 00:06:49 Breathwork to Reduce Stress; Tool: Physiological Sigh 00:11:52 Physiologic Sigh, Carbon Dioxide & Rapid Stress Reduction 00:13:30 Sponsor: Function 00:15:18 Short-Term Stress, Positive Benefits, Immune System 00:18:22 Tool: Deliberate Hyperventilation, Adrenaline & Infection 00:22:49 Sponsor: AG1 00:24:25 Raising Stress Threshold, Tool: Eye Dilation 00:28:24 Mitigating Long-Term Stress; Tool: Social Connection, Delight 00:32:22 Sponsor: Eight Sleep 00:33:52 Melatonin, Caution 00:35:00 L-theanine, Ashwagandha 00:36:13 Recap & Key Takeaways Disclaimer & Disclosures

Transcript

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0:00.0	Welcome to Huberman Lab Essentials,
0:02.3	where we revisit past episodes
0:04.4	for the most potent and actionable science-based tools
0:07.6	for mental health, physical health, and performance.
0:11.6	I'm Andrew Huberman and I'm a professor
0:13.5	of neurobiology and ophthalmology
0:15.9	at Stanford School of Medicine.
0:17.6	Today's episode is going to be all about
0:20.0	the science of emotions. And today, we're going to
0:23.8	talk in particular about something that most often is called stress. You might be thinking, wait,
0:31.3	stress isn't an emotion, but stress really lies at the heart of whether or not our internal experience
0:39.2	is matched well or not to our external experience
0:43.2	or the events that are happening to us and around us.
0:46.4	And as you'll soon see, those converge or combine
0:50.4	to create what we call emotions.
0:53.1	I'd like you to come away from today's episode
0:55.0	with what I call it an organizational logic,
0:58.0	a framework for thinking about these things
1:01.0	that typically we just call happy or sad or depressed or anxious.
1:05.0	And I'm going to make sure that you have tools
1:08.0	that are grounded in physiology and neuroscience that will
1:11.4	allow you to navigate this otherwise complex space that we call emotions that will allow you
	...

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