Master Stress: Tools for Managing Stress & Anxiety | Episode 10

<p>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.</p> <p>Thank you to our sponsors:</p> <ul> <li>InsideTracker - <a href= "http://insidetracker.com/huberman">http://insidetracker.com/huberman</a></li> <li>Helix Sleep - <a href= "https://helixsleep.com/huberman">https://helixsleep.com/huberman</a></li> </ul> <p> </p> <p>Our Patreon page:</p> <ul> <li><a href= "https://www.patreon.com/andrewhuberman">https://www.patreon.com/andrewhuberman</a></li> </ul> <p> </p> <p>Supplements from Thorne:</p> <ul> <li><a href= "http://www.thorne.com/u/huberman">http://www.thorne.com/u/huberman</a></li> </ul> <p> </p> <p>Timestamps below.</p> <ul> <li>00:00:00 Introduction</li> <li>00:04:41 Emotions: A Logical Framework of Brain-Body Loops</li> <li>00:10:29 Stress: The (Falsely Narrow) Animal Attack Narrative</li> <li>00:14:31 The Stress RESPONSE: Generic, Channels blood, Biases Action</li> <li>00:21:08 Tools to Actually Control Stress: Reduce Alertness or Increase Calm</li> <li>00:24:15 The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”</li> <li>00:29:45 The Fastlane to Calm</li> <li>00:34:53 Important Notes About Heart Rate Deceleration: Vaso-vagal Lag</li> <li>00:36:50 Cyclic Sighing For Calm and Sleep Induction</li> <li>00:37:57 Nasal Breathing For Cosmetic, Immune and Performance Enhancement</li> <li>00:38:46: Two Breathing Centers In The Brain</li> <li>00:39:45 Breathing For Speaking Clearly</li> <li>00:40:39 The 3 Types of Stress: Short, Medium and Long-Term</li> <li>00:42:10 Positive Effects of Short-Term Stress: Immunity and Focus</li> <li