Essentials: Tools for Managing Stress & Anxiety

Huberman Lab

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

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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