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.
Episode show notes:
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode:
Watch more Huberman Lab Essentials episodes:
*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 Short-Term Stress, Positive Benefits, Immune System
00:16:35 Tool: Deliberate Hyperventilation, Adrenaline & Infection
00:21:01 Raising Stress Threshold, Tool: Eye Dilation
00:25:00 Mitigating Long-Term Stress; Tool: Social Connection, Delight
00:28:58 Melatonin, Caution
00:30:06 L-theanine, Ashwagandha
00:31:19 Recap & Key Takeaways
Disclaimer & Disclosures:
Thank you for watching! If you enjoyed this topic and episode, please click the “Like” button and subscribe to our channel on YouTube. Thank you for your interest in science! — Andrew
I’m having a laugh because I’m an extremely overwhelmed nursing student who is planning in Wedding while juggling 5 nursing classes plus physiology and pharmacology. So I decided to go on YouTube and look for ways to handle stress in the first thing you start talking about is physiology I’m like I can’t escape this 🤣🤣😭 Not you’re fault, just a good laugh. You’re a great speaker
Keep a super highly detailed log of each attack
it will cut the loop
I have chiari malformation and idiopathic intracranial hypertension. I’ve had a decompression and a VP shunt. Also have metal in my L5-S1 from a slip and fall age TWENTY TWO! I had to have a 360 spinal fusion and disc replacement. I also have a feeding tube. Also have idiopathic hypersomnia and tons of other scary things!
I’m so curious about all of this, truly
In terms of using breath, check out this breathing response I discovered by accident one day! If you have discomfort, tightness, fatigue, or pain, don’t resist, but imagine gently breathing ‘through’ the area in a way that feels good – while relaxing at the same time. It also works when exercising (just maintain good form for whatever exercise it is). Breathe in such a way that the breath feels like it eventually flows through the block. I don’t know why, but I find it eventually ‘treats’ the area. (Would also recommend not doing it near water, just in case.)