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Master Stress: Tools for Managing Stress & Anxiety

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT
(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
Title Card Photo Credit: Mike Blabac
Disclaimer

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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
More Huberman Lab
Huberman Lab Premium: https://go.hubermanlab.com/premium
Huberman Lab Shop: https://go.hubermanlab.com/merch
Timestamps
00:00:00 Introduction  
00:00:31 Sponsors: AG1, LMNT & Waking Up  
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 Cause 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  
Disclaimer & Disclosures
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