Summary
In this episode of The Huberman Lab Podcast, Professor Andrew Huberman of Stanford School of Medicine discusses the science of emotions, with a focus on stress. He aims to provide listeners with a framework for thinking about emotions and tools to control stress. The stress response is a generic system that was not designed for one specific thing, but rather to mobilize other systems in the brain and body. Stressors can be physical or psychological, and the stress response is a physiological and psychological response to stressors.
Huberman explains that the best way to reduce stress quickly is to activate the parasympathetic nervous system, which is designed for calming and relaxation. The physiological sigh, which involves double inhaling and exhaling, is a powerful tool for reducing stress levels quickly. It is effective whether you are feeling alert and stressed or very sleepy. The exhale-emphasized breathing is ideal for calming down and can be repeated for 10-15 cycles. The physiological sigh can also be used to help with relaxation and sleep.
The speaker discusses stress threshold and medium-term stress management. Stress threshold is our ability to regulate what's happening in our body during stress. The speaker suggests tools to raise stress capacity, such as placing oneself in a situation where adrenaline is increased and then calming oneself mentally and emotionally. The speaker emphasizes the importance of managing long-term stress as chronic stress can lead to heart disease. The best tools to modulate long-term stress include regular exercise, good sleep, and social connection.
In this context, the speaker discusses three supplements for managing stress and improving sleep: melatonin, L-theanine, and ashwagandha. The speaker advises caution when taking melatonin as it can have negative effects on reproductive access and hormones, and can reduce the output of adrenals. L-theanine is recommended for enhancing sleep and reducing chronic stress and anxiety. Ashwagandha is known to lower anxiety and cortisol, and has mild effects in reducing depression.
Overall, the episode aims to empower listeners to control their emotions and lean into life better. The speaker emphasizes the importance of short-term, medium-term, and long-term stress management through tools such as social connection, supplementation, diet, exercise, and sleep.
