本集探讨了压力的本质，以及压力如何调动我们的大脑和身体以特定方式反应。解释了三种主要类型的压力，以及其中两种如何增强免疫系统功能，使我们不易感染。介绍了实时控制压力的工具，以及预防长期压力、倦怠和压力引起的疾病和焦虑的工具。此外还涵盖了有助于或阻碍压力控制的行为工具和补充剂。

🤔 **压力的本质及反应机制**：压力是一种生理和心理反应，它会触发一系列身体变化，包括心跳加速、呼吸急促、肌肉紧张等，旨在帮助我们应对威胁或挑战。这种反应由神经递质和激素的释放所驱动，例如肾上腺素和皮质醇。 压力可以通过不同的方式影响我们的身体和心理健康。短期压力可以增强免疫系统，提高警觉性，促进注意力集中。而长期压力会导致焦虑、抑郁、睡眠障碍、消化问题、免疫力下降等负面影响。

🧘 **压力管理工具：实时控制与预防**：为了应对压力，我们可以采取一些有效的策略，例如深呼吸练习、冥想、运动等，这些方法可以帮助我们放松身心，降低压力水平。此外，我们还可以通过调整生活方式，例如改善睡眠质量、规律运动、合理饮食等，来预防长期压力和倦怠。 一些具体的方法包括：呼吸窦性心律不齐（RSA）技术，通过调节呼吸来降低心率，达到放松的效果；循环叹气，有助于平静情绪，促进睡眠；鼻式呼吸，不仅可以改善外貌，还可以增强免疫力和运动表现。

💪 **不同类型压力的影响与应对**：压力可以分为三种类型：短期压力、中期压力和长期压力。短期压力可以增强免疫系统，提高注意力，但过度或频繁的短期压力也会对身体造成负面影响。中期压力是指持续一段时间，但还没有达到长期压力的程度，需要采取措施进行控制。长期压力则会对身体造成严重损害，需要采取更积极的措施进行应对。 针对不同类型的压力，我们可以采取不同的应对策略。对于短期压力，可以通过运动、深呼吸等方式缓解。对于中期压力，可以通过一些技巧，例如视觉化、正念等，将压力从身体转移到意识层面。对于长期压力，则需要寻求专业人士的帮助，例如心理咨询师、医生等。

💊 **补充剂的帮助与注意事项**：除了生活方式的改变和心理调节，一些补充剂也能帮助我们应对压力。例如，褪黑素可以改善睡眠质量，缓解压力；L-茶氨酸可以降低焦虑，提高专注力；阿什瓦甘达可以降低皮质醇水平，减轻压力。 但需要注意的是，补充剂的使用需要谨慎，最好在医生的指导下进行。一些补充剂可能会与其他药物发生相互作用，或者对某些人群存在副作用。

🧠 **情绪调节和压力管理的联系**：情绪和压力之间存在密切联系，压力会影响情绪，而情绪也会反过来影响压力水平。通过调节情绪，我们可以更好地应对压力。例如，我们可以通过练习正念、培养感恩之心、建立积极的自我对话等方式来调节情绪，从而降低压力水平。 压力管理是一个持续的过程，需要我们不断地学习和实践。通过了解压力的本质，掌握有效的应对策略，我们可以更好地控制压力，维护身心健康。

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.

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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

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