शैडोइंग अभ्यास: Neuroscientist: How To Change Your Brain (Andrew Huberman) - वीडियो के साथ अंग्रेजी बोलना सीखें
पाठ बनाया जा रहा है...
1
In the health and optimization space now, there's so many tools, right?
2
So what we need and what I try and highlight in the book are principles.
3
High morning cortisol means low nighttime cortisol, means high nighttime melatonin, means great sleep, means better days, and so on and so forth.
4
You're essentially got the gears of the system linking together with that.
5
In 2026, right heading into 2027, I think we pretty well understand the principles of great mental health, physical health, and performance.
6
The real question, I think, is how do we resolve all these tools and contradictions that are out there and put a structure on them?
7
If somebody wants to learn, let's just say if you want to learn, you want to focus and get rid of brain fog, you want to learn.
8
Here are the key steps.
9
You need to focus, obviously, to learn.
10
To focus, you need to be alert.
11
To get alert, there are many things you can do.
12
And I talk about all of them in the book.
13
There are foundational things like sleep, all right, that's going to help you get alert and focused.
14
But there are also things like exercise.
15
We all hear that exercise makes our brain better.
16
It makes us better at learning.
17
Exercise makes you better at learning for two reasons.
18
One, it increases the catecholamines, dopamine, epinephrine, and norepinephrine.
19
So in the four to six hours after exercise, you are more alert and you can focus better, unless you exercise to exhaustion
20
if you have leg day for you know you know 10
21
sets of 10 on the squats followed by a bunch of hamstring work
22
and etc your brain's not going to be so good at focusing
23
but you're going to come out of that more alert
24
because you have more adrenaline in your body more norepinephrine being released in your brain
25
and more dopamine being released in your brain
26
and dopamine is a critical component for learning okay focus then it becomes easier to access.
27
And in your focus, what are you focusing on?
28
You need to focus on making errors through genuine attempts to do something.
29
Something physical, maybe a tennis serve, or you're learning billiards.
30
Something cognitive, you're trying to learn a language.
31
The error between what you currently do and what you're trying to do, the error, is the signal that the neurons, the nerve cells, need to change.
32
It runs through a circuit involving the cerebellum and a bunch of other things, but that gap is what the brain tries to close.
33
If you can do something, there's no reason for your brain to change.
34
And the agitation you feel from those errors reflects elevated levels of epinephrine and norepinephrine in the body and brain respectively.
35
And those literally chemically tag the synapses so that then at night when you sleep,
36
the synapses rearrange and you close the gap between your current ability and the ability you're striving to achieve.
37
That's how it works.
38
So that's how you learn.
39
You have to bring yourself to those points of agitation.
40
I wish I had learned that in the third grade.
41
I wish they had told me that.
42
Now, many people find that they are very disciplined about certain things.
43
They're getting their sets in reps and they're pushed past failure.
44
They love their video games.
45
They love perhaps mathematics, but not literature.
46
The things that we are not facile in that don't come easy to us, there are two reasons to do some of that learning at every stage of life.
47
One is it enriches us.
48
We often find that the things that are hardest to learn that we then learn are the most satisfying.
49
This is the effort that precedes dopamine is far more reinforcing than when just dopamine comes in.
50
Talk to anybody, anyone, and their life experience, if they've had a life, will say something like, oh yeah, everything was going great until this big thing then i overcame
51
that big thing and that was really the thing that taught me
52
that i'm capable of even bigger things right people say is it crossword puzzles
53
if you love doing crossword puzzles guess what my friend you're
54
they're not going to help keep your brain young you got to do the the hard puzzles you know
55
if they're easy for you then it's not going to help
56
you like chess play go you like checkers learn chess
57
because i talk about behavioral tools i would say 80 of behavioral tools
58
And then there's a lot of discussion about pharmacology and supplements, about the pros and cons of everything from nicotine to amphetamines and on and on.
59
But multiple times I mentioned, I think that, you know, nowadays it seems like the are we over -optimizing becomes a big question.
60
I think it's an important question.
61
I mean, to me, optimization is just taking the, like, what do you got today?
62
What's on your plate today?
63
And how do you feel best and do best in that context?
64
And this brings me back to something that I failed to say earlier, which is that top down versus bottom up dynamic tension,
65
morning cortisol high, nighttime cortisol low, physiological size, et cetera.
66
All of those things put you in the best position, put these circuits in the best possible position for you to have a more adaptive,
67
less reactive life, right?
68
To be more aware of the goodness in life and less reactive to the BS that you have no control over, this kind of thing to be less prone to impulse and more prone to focusing on what really motivates you,
69
the people that you love and doing the right things in accordance with that.
70
So I think that one of the most important questions
71
that we should all ask ourselves anytime we want to learn
72
or we want to relax or we want to sleep is ask ourselves, you know, where are we on this continuum of alertness and sleep? As a culture,
73
we've spent a lot of time thinking about kind of the core things like get a good night's sleep
74
because obviously the way I think about sleep and rest is when you're not getting enough or and it's different for everybody.
75
But if you're not getting enough sleep on a regular basis, or you're just too stressed out, it's like the hinge on that seesaw is loose.
76
So it's like you're up, you're down, you're all over the place.
77
And so there's some foundational practices of sleep, hydration, exercise, social connection, good nutrition,
78
whatever that means for the individual that put you in a place to be able to manage things really well.
79
But what we've been talking about up until now are these what I call real -time tools.
80
You know, I love the ice bath.
81
I've done tumor breathing i still do it i really believe
82
it in its virtues there's some good science about how it
83
helps activate the immune system all these other great things
84
but the ability to adjust in real time is what it's about
85
because that's i think where real confidence comes from like you
86
do a lot of public speaking i do a lot of public speaking
87
and there's still days where i'll show up
88
and i'm you know all of a sudden like i'll feel
89
my cheeks getting flush i'm like what's going on i have
90
to be able to adjust in real time yeah it's not
91
sufficient to be like oh you know i'm gonna go meditate for an hour
92
or what did i do wrong the day before
93
and this is what it's it's is a lot like driving
94
a car everyone should know how to manage their internal real estate their mind
95
and their body with do's and don'ts of physical practices of just you know practices with
96
that don't involve ingesting anything it also puts you in a
97
position to better navigate those extreme states right i mean the
98
person who decides to dabble with nicotine like not by smoking but taking nicotine for focus,
99
if you can't handle and manage your mind in a very alert state, it's just going to make things worse.
100
You'll think that you're in a tunnel of focus, but you actually are in a tunnel of high stress and nothing good comes out of that.
101
Whereas if you've already mastered what it is to be really alert and focused, and you want to take that to the next level,
102
and you're an adult and it's appropriate for you and your health status, then you're going get that much more out of it
103
and whereas i think a lot of people look first to
104
like what's the thing i can take it's like well the
105
thing you can take is master your sleep -wake cycle master
106
your moment to moment kind of autonomic regulation this calm down get more alert
107
and do it with some breathing or if you like the ice bath do
108
that or if you um if you want to you know run up a steep hill
109
and then see how quickly you can calm yourself down using
110
double inhale exhale type sign that's cool there's a huge play space
111
that you don't need to take anything
112
and then once you feel like you're working well there well
113
then sure maybe it's appropriate to go down the avenue of you know supplementation or other thing
114
when people are confronted with an anxiety provoking scenario in our case we do this with virtual reality
115
because we need to do it in the laboratory we find
116
that we find their pain point essentially
117
and by pain point I don't mean extreme fear I mean the thing
118
that can raise their autonomic arousal
119
that has them in a mode of considering different options
120
and trying to figure out what is strategic
121
and what they're capable of in
122
that moment could be heights could be confrontation with a predator animal it varies by person to people
123
but everyone has their pain point even uh even navy seals
124
that we brought to the laboratory
125
or other people from the special operations community they all each
126
and everyone has their pain point what they do in response to that pain point is really what's interesting.
127
And what we found was that the pause or freeze response certainly was associated with autonomic arousal, with stress and anxiety.
128
We measure this in the brain and body.
129
And then we found that there were a subset of individuals
130
and animals in the parallel animal work that would confront a fear, not necessarily reflexively, but after some consideration, they would lean into the challenge,
131
essentially confront the thing that was making them feel anxious.
132
And it turned out that
133
that response surprisingly was associated with the highest levels of autonomic
134
arousal there the insula took on essentially a a change in
135
its activity patterns this gamma pattern the heart rate increased breathing increased sweating increased
136
so these are all the marks of an anxiety attack
137
but here if you were to just look at the behavior of the person
138
or the animal what you'd find is
139
that they were marching forward toward their fear one reason to suppress the somatic response the bodily response is
140
that tends to be a unitary interpretation meaning at this moment i feel alert
141
but calm so i feel good
142
but i'm guessing there's a lot of signals coming from the body
143
and in fact there are to my brain
144
but i tend to just say i feel pretty good those tend to be very kind of um binned responses
145
and they're fairly generic you know i guess we can look
146
to some of our podcasting colleagues like the Jocko Willinks or the David Goggins,
147
you know, who are either forcing themselves or are somehow up at 4 .30 in the morning and pushing through that, what I call limbic friction.
148
You know, the limbic system is saying, I'm tired or I'm anxious and going against that.
149
So there's literally a required suppression of the bodily response in order to imagine how we would feel when we complete this.
150
If we want to be very concrete, we should probably focus on actions and i'll use fitness as an example
151
because it translates to everybody whereas you know people's circumstances differ
152
let's say somebody really wants to take on a fitness routine
153
they hate running
154
or they want to lose weight in a in a healthy way this kind of thing
155
so we've all heard the example well you put your shoes
156
by the door on day one day two you put them
157
on day three you go out the door day four you walk around the block
158
and then you know and then eventually like they're running marathons okay great
159
but to sustain that behavior or even to make the the behavior pleasure full
160
and to give you energy the key is to subjectively reward those steps
161
so it's not gonna be let's say I go out
162
and I run a mile
163
and my goal is to run 10 miles in a few
164
weeks the key is as you're in the strain of
165
that mile the hard part you want to tell yourself this is the good part this is the part
166
that gives me energy and I'll be very surprised
167
if people don't actually feel like they could continue further
168
so it's a journey of a thousand miles starts is made up of you know single steps
169
but the key is to reward the harder steps not the easier ones
170
and not the ones where you get the thing
171
that you want find the wall and push a little bit further through
172
that wall and reward
173
that process um in fact i'm not telling people do anything i'm just saying
174
that there's our biology is primarily for taking us through these adventures of arousal
175
and relaxation waking up in the morning is an exercise in autonomic arousal cortisol hits
176
when you wake up boom can you do that without losing your mind
177
and thought and obsession yeah can you put your head down at night
178
and fall asleep without losing your mind in the previous day's events these are skills that we have to cultivate
📺 उसी चैनल से
B21
10 Minutes for the next 10 Years - Matthew McConaughey Motivational Speech
Business EnglishUniversity StudentsWorking Adults
B13
Advice for students 📚 ✨ ✍️
Business EnglishHigh School StudentsUniversity Students
C15
The Art of Suffering - Jordan Peterson Motivation
Business EnglishUniversity StudentsWorking Adults
B22
FOCUS ON YOURSELF AND STAY SILENT - Best Motivational Speech | Alex Hormozi
Business EnglishUniversity StudentsWorking Adults
B28
From NOTHING to OLYMPIC ATHLETE - The Motivational Video that Will Change Your Life
Business EnglishUniversity StudentsWorking Adults
B12
How Selena Gomez deals with her mental health 📚✨✍️ #motivation #mindset #selenagomez
Business EnglishTeensDaily Conversation
B23
Hailey Bieber's best life advice for students 📚✨✍️ #haileybieber #motivation #inspiration #advice
Business EnglishHigh School StudentsUniversity Students
C13
J.K. Rowling's Ultimate Advice For Every 20 Year Old | One of the Best Motivational Speeches Ever
Business EnglishUniversity StudentsWorking Adults
C110
NEUROSCIENTIST - You Will NEVER Lose Motivation AGAIN!
Business EnglishUniversity StudentsWorking Adults
B21
The Most Valuable 40 Minutes You’ll Hear Today
Business EnglishDaily ConversationUniversity Students
C114
Jack Ma's Ultimate Advice for Students & Young People - HOW TO SUCCEED IN LIFE
TeensUniversity Students
C11
STOP WASTING TIME - Part 1 | Motivational Video for Success & Studying (Ft. Coach Hite)
University StudentsWorking Adults
C14
Jordan Peterson: Fix Yourself Before It's Too Late
Business EnglishUniversity StudentsWorking Adults
B21
DON'T WASTE TIME - Best Study Motivation for Success & Students (Most Eye Opening Video)
Business EnglishHigh School StudentsUniversity Students
B2YOU OWE IT TO YOURSELF IN 2025 - Jordan Peterson Motivation
Business EnglishUniversity StudentsWorking Adults
✨ अनुशंसित वीडियो
C11
107 वाक्य
How to Quickly Improve Focus - Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
C174
50 वाक्य
Psychology of Intelligence: Learn Faster Than Everyone Around You
Business EnglishUniversity StudentsWorking Adults
C11
164 वाक्य
The Neuroscience of Confidence: How to Rewire Your Brain
Business EnglishUniversity StudentsWorking Adults
C17
69 वाक्य
Your Phone Is Training Your Brain to Lose Focus | Dr. Andrew Huberman & Joe Rogan
Business EnglishUniversity StudentsWorking Adults
B22
23 वाक्य
Neuroscientist: Visualization technique to achieve ALL your goals
Business EnglishUniversity StudentsWorking Adults
C12
71 वाक्य
The Habits That Keep Your Brain Sharp | Dr. Sanjay Gupta - World Governments Summit
Business EnglishUniversity StudentsWorking Adults
B21
98 वाक्य
the ultimate guide to brainmaxxing.
Business EnglishUniversity StudentsWorking Adults
C110
208 वाक्य
Why You Need to Read Hard Books
Business EnglishUniversity StudentsWorking Adults
C11
401 वाक्य
The Science of Making & Breaking Habits | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C150 वाक्य
The Science of Stress: How Does Stress Affect Our Brains and Bodies?
Business EnglishUniversity StudentsWorking Adults
B21
781 वाक्य
How Do I Reverse Brain Rot?
Business EnglishUniversity StudentsWorking Adults
C15
342 वाक्य
Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
इस क्लिप के लिए बोलने के लक्ष्य
इस वीडियो में, आपको एक महत्वपूर्ण बोलने की क्षमता को सुधारने का अवसर मिलेगा। जब आप ध्यान केंद्रित करने और जानकारी को बेहतर तरीके से समझने की कोशिश करेंगे, तो आपकी अंग्रेजी में धाराप्रवाहता बढ़ेगी। इस प्रक्रिया में, आप उन मूलभूत सिद्धांतों को सीखेंगे, जो मानसिक स्वास्थ्य और प्रदर्शन को बढ़ाते हैं, जिससे आप अपने विचारों को स्पष्टता से व्यक्त कर सकेंगे।
अभिव्यक्ति बैंक
- ध्यान केंद्रित करें - Focus
- सच्चे प्रयासों के माध्यम से गलतियाँ करना - Making errors through genuine attempts
- शारीरिक गतिविधियाँ - Physical activities
- बुद्धिमत्ता में सुधार - Improvement in learning
- अवसाद का अनुभव करना - Experiencing agitation
अपनी कमजोरियों को सुधारें
यह वीडियो विशेष रूप से उन छात्रों के लिए उपयोगी है, जो अपने अंग्रेजी उच्चारण में सुधार करना चाहते हैं। जब आप विभिन्न शब्दों और वाक्यों का उच्चारण करते हैं, तो आपको यह समझने में मदद मिलेगी कि कैसे सही तनाव (stress) और ताल (rhythm) आपकी संचार कौशल को बढ़ा सकते हैं। अपनी कमजोरियों पर ध्यान केंद्रित करने से, आप shadowspeak की तकनीक का उपयोग करके अपने उच्चारण को बेहतर बना सकते हैं। यह प्रक्रिया आपको न केवल शैक्षणिक रूप से बल्कि व्यक्तिगत रूप से भी समृद्ध करेगी।
याद रखें कि आपके द्वारा की गई गलतियाँ आपकी सीखने की प्रक्रिया का महत्वपूर्ण हिस्सा हैं। जब आप shadow speech करते हैं, तो आप स्वाभाविक रूप से अपने विचारों को व्यक्त करने और अंग्रेजी में धाराप्रवाह बनने के लिए आवश्यक कौशल विकसित करते हैं। इसलिए, निरंतर अभ्यास करते रहें और अपने अनुभवों को साझा करें।
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | being released · are confronted · was associated |
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | we've spent · I've done · you've already mastered |
| Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी | earlier, which is · person who decides |
शैडोइंग तकनीक क्या है?
शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।