Shadowing Practice: Tools for Managing Stress & Anxiety | Huberman Lab Essentials - Learn English Speaking with Video
Bir pratik modu seçin
Her mod tam ekran bir pratik odası açar.
391 cümleler
Cümleler çok kısa veya çok uzun ise, ayarlamak için Düzenle'ye tıklayın.
1
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science -based tools for mental health, physical health, and performance.
2
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
3
Today's episode is going to be all about the science of emotions.
4
And today we're going to talk in particular about something that most often is called stress.
5
Now you might be thinking, wait, stress isn't an emotion, but stress really lies at the heart of whether or not our internal experience
6
is matched well or not to our external experience or the events that are happening to us and around us.
7
And as you'll soon see, those converge or combine to create what we call emotions.
8
I'd like you to come away from today's episode with what I call an organizational logic,
9
a framework for thinking about these things that typically we just call happy or sad or depressed or anxious.
10
And I'm going to make sure that you have tools
11
that are grounded in physiology and neuroscience
12
that will allow you to navigate this otherwise complex space
13
that we call emotions that will allow you to ground yourself better
14
when you're feeling like life is weighing on you or you're kind of being pulled by the currents of life, as well as to support other people,
15
whether or not that's in a psychological practice, if you're a practitioner or you have clients or children or spouses,
16
really to be able to support other people in your environment better.
17
And as you may recall, the nervous system, which includes the brain and the eyes and the spinal cord, but also all the connections with the organs of the body,
18
includes the brain and body.
19
And those organs of the body, your gut and your liver and your spleen, they are also communicating with the brain.
20
So I look forward to a day, in fact, when we no longer think about neuroscience as just the brain.
21
And many neuroscientists now also think about the body, of course, the brain controls the body, but the body is also having a very profound and concrete influence on the brain.
22
Today, we're going to talk about objective tools
23
that match the brain -body experience or separate the brain -body experience in ways
24
that leverage your ability to lean into life better, to feel better, literally, to just feel better about what you're experiencing,
25
and believe it or not, to be able to control your emotions when that's appropriate.
26
Okay, so what is stress?
27
We hear all the time that stress is bad.
28
We hear people saying they're really stressed out.
29
What is stress?
30
Stress at its core is a generalized system.
31
It wasn't designed for tigers attacking us or people attacking us.
32
It's a system to mobilize other systems in the brain and body.
33
It wasn't designed for one thing.
34
And that gives it a certain advantage in taking over the state of our brain and body, but it also gives you,
35
all of us, an advantage in controlling it because it's based on hardwired biological mechanisms and there are hardwired biological mechanisms,
36
meaning cells and chemicals and pathways and tissues
37
that exist in you right now that require no neuroplasticity that allow you to put a brake on stress.
38
And so we're gonna talk about those.
39
So let's talk about the stress response.
40
And by doing that, you will understand exactly why the tools I'm gonna give you work.
41
For those of you that are saying, wait, I just want the tools, just give me a summary.
42
Trust me, if you understand mechanism, you are going to be in a far better position to incorporate these tools, to teach these tools to others,
43
and to modify them as your life circumstances change.
44
Let's be clear about what we already know, which is that stressors can be psychological or they can be physical, okay?
45
If I put you outside on a cold day without a jacket for a very long time, that is stressful.
46
If I have you prepare for too many exams at once
47
and you can't balance it all with your sleep schedule and your other needs for comfort and wellbeing, like food, rest, sleep, and social connection, that is stressful.
48
So what happens when the stress response hits?
49
Let's talk about the immediate or what we call the acute stress response.
50
We could also think of this as short -term stress.
51
So you have a collection of neurons that start right about at your neck and run down to about your navel, a little bit lower.
52
And those are called the sympathetic chain ganglia.
53
When something stresses us out, either in our mind or because something enters our environment, that chain of neurons becomes activated like a bunch of dominoes falling.
54
all at once, it's very fast.
55
When those neurons are activated, acetylcholine is released, but there's some other neurons for the aficionados out there, they're called the post -ganglionic neurons.
56
Those ones respond to that acetylcholine and then they release epinephrine, which is the equivalent to adrenaline.
57
So we have this system where very fast, whenever we're stressed, the core of our body, these neurons down the middle of our body release these chemicals
58
and then there's adrenaline or epinephrine released at particular organs and acts in particular ways.
59
Some things like the muscles of your legs and your heart and other things that need to be active when you're stressed, they have a certain kind of receptor,
60
which is called the beta receptor.
61
And that beta receptor responds to epinephrine and blood vessels dilate.
62
They get bigger and blood rushes in to our legs.
63
The heart rate speeds up lots of things happen that get activated
64
and at the same time that epinephrine activates other receptors on certain tissues
65
that we don't need the ones involved in digestion reproduction
66
and things of that sort that are luxuries for
67
when things are going well not things to pay attention to
68
when we're stressed so the stress response is two -pronged it's a yes for certain things
69
and it's They know you may not right now for other things.
70
That's why you feel blood in certain organs and tissues of your body, but not in others.
71
But basically you are activated in ways that support you moving.
72
And that's because fundamentally the stress response is just this generic thing that says, do something.
73
You're going to feel agitated and that's because it was designed to move you.
74
So this is important because if you want to control stress, you need to learn how to work with that agitation.
75
I'd like to give you a tool at this point
76
because I think if we go any further with a lot more science, people are going to begin to wonder
77
if this is just going to be a kind of standard university lecture about the stress response.
78
If you want to reduce the magnitude of the stress response, the best thing you can do is activate the other system in the body,
79
which is designed for calming and relaxation.
80
And that system is called the parasympathetic nervous system.
81
And the parasympathetic nervous system is really interesting because especially the cranial nerves,
82
the ones that are up in the brainstem and in the neck area, those have a direct line to various features of your face, in particular, the eyes.
83
They control things like eye movements, pupil dilation, things of that sort, as well as the tongue, the facial muscles, et cetera.
84
So I'm gonna teach you the first tool now
85
so I don't overwhelm you with all this academic knowledge without giving you something useful.
86
And the tool that at least to my knowledge is the fastest
87
and most thoroughly grounded in physiology and neuroscience for calming down in a self -directed way is what's called the physiological psi,
88
S -I -G -H.
89
What I'm talking about when I refer to physiological size is the very real medical school textbook relationship between the brain,
90
the body, and the body as it relates to the breathing apparati, meaning the diaphragm and lungs, and the heart.
91
Let's take the hallmark of the stress response.
92
The heart starts beating faster.
93
Blood is shuttled to the big muscles of the body to move you away from whatever it is the stressor is, or just make you feel like you need to move or talk.
94
Your face goes flushed, et cetera.
95
There is, however, a way in which you can breathe
96
that directly controls your heart rate through the interactions between the sympathetic and the parasympathetic nervous system.
97
Here's how it works.
98
When you inhale, so whether or not it's through the nose or through the mouth,
99
this skeletal muscle that's inside your body called the diaphragm, it moves down.
100
And that's because the lungs expand, the diaphragm moves down.
101
Your heart actually gets a little bit bigger in that expanded space.
102
There's more space for the heart.
103
And as a consequence, whatever blood is in there is now at a lower volume
104
or moving a little bit more slowly in that larger volume than it was before you inhaled.
105
Okay, so more space, heart gets bigger, blood moves more slowly, and there's a little group of neurons called the sinoatrial node in the heart that registers,
106
believe it or not, those neurons pay attention to the rate of blood flow through the heart
107
and send a signal up to the brain that blood is moving more slowly through the heart.
108
The brain then sends a signal back to the heart to speed the heart up.
109
So what this means is if you want your heart to beat faster,
110
Inhale longer, inhale more vigorously than your exhales.
111
Now, the opposite is also true.
112
If you want to slow your heart rate down, so stress response hits, you want to slow your heart rate down.
113
What you want to do is again, capitalize on this relationship between the body, meaning the diaphragm and the heart and the brain.
114
Here's how it works.
115
When you exhale, the diaphragm moves up, which makes the heart a little bit smaller.
116
It actually gets a little more compact.
117
Blood flows more quickly through that compact space.
118
The sinoatrial node registers that blood is going more quickly, sends a signal up to the brain and the parasympathetic nervous system, some neurons in your brainstem,
119
send a signal back to the heart to slow the heart down.
120
So if you want to calm down quickly, you need to make your exhales longer and or more vigorous than your inhales.
121
Now, the reason this is so attractive as a tool for controlling stress is that it works in real time.
122
This doesn't involve a practice that you have to go and sit there and do anything separate from life.
123
The physiological sigh is something that people naturally start doing
124
when they've been crying and they're trying to recover some air
125
or calm down when they've been sobbing very hard or when they are in claustrophobic environments.
126
However, the amazing thing about this thing that we call the diaphragm, the skeletal muscle is that it's an internal organ that you can control voluntarily.
127
So this incredible pathway that goes from brain to diaphragm through what's called the phrenic nerve, P -H -R -E -N -I -C, phrenic.
128
The phrenic nerve innervates the diaphragm.
129
You can control anytime you want.
130
You can double up your inhales or triple up your inhales.
131
You can exhale more than your inhales, whatever you want to do.
132
Such an incredible organ.
133
And the physiological sigh is something that we do spontaneously, but when you're feeling stressed, you can do a double inhale.
134
long exhale.
135
Now, I just told you a minute ago that if you inhale more than you exhale, you're going to speed the heart rate up, which would promote more stress and activation.
136
Now I'm telling you to do a double inhale exhale in order to calm down.
137
And the reason is the double inhale exhale, which is the physiological sigh, takes advantage of the fact that when we do a double inhale,
138
even if the second inhale is sneaking in just a tiny bit more air, because it's kind of hard to get two deep inhales back to back.
139
You do big, deep inhale, and then another little one sneaking it in.
140
The little sacs in your lungs, the avioli of the lungs, your lungs aren't just two big bags, but you've got millions of little sacs throughout the lungs
141
that actually make the surface area of your lungs as big as a tennis court.
142
It's amazing if we were to just spread that out.
143
Those tend to collapse as we get stressed and carbon dioxide builds up in our bloodstream.
144
And that's one of the reasons we feel agitated as well.
145
But when you do the double inhale, exhale, The double inhale reinflates those little sacks of the lungs, and then when you do the long exhale,
146
that long exhale is now much more effective at ridding your body and bloodstream of carbon dioxide, which relaxes you very quickly.
147
When you're feeling stressed, the physiological side done just one to three times, so it'd be double inhale, exhale, double inhale, exhale, maybe just two times,
148
will bring down your level of stress very, very fast.
149
And as far as I know, it's the fastest way to accomplish that.
150
Be aware that if you're going to use the physiological sigh or exhale, emphasize breathing to calm down, that your heart rate will take about 20 to 30 seconds to come down to baseline.
151
And you may need to repeat the physiological sigh a few times.
152
So let's think about something now.
153
Let's think about stress from not whether or not it's acute or chronic, whether or not it's good for us or bad for us, but on three different timescales,
154
because then we can arrive at what this is all about as it relates to emotions.
155
But I really want you to understand the difference between the three kinds of stress on three different timescales, short -term, medium -term, and long -term,
156
and what it's good for and what it's bad for.
157
I think we've all heard that stress is bad for us.
158
We've seen these pictures intended to frighten us, and indeed they are frightening.
159
You see the nice, really plump brain on the left, it says healthy or control, and then you see the brain that says stressed above it on the right
160
and it's like withered or we see that the hippocampus, an area involved in memory is smaller, people that are stressed.
161
I think we've all heard now so many times that stress is bad, but in that conversation, unfortunately,
162
it's eclipsed some of the really positive things that stress does for us in the short term.
163
When the stress response hits, that is good for your immune system.
164
I know that might be a tough pill to swallow, but it's absolutely true.
165
In fact, stress often comes in the form of bacterial or viral infection.
166
And the stress response is in part - organized to combat bacterial and viral infection.
167
So short -term stress, and the release of adrenaline in particular, or epinephrine, same thing, adrenaline,
168
epinephrine, is good for combating infection.
169
And this to me is just not discussed enough, so that's why I'm discussing it here.
170
And it relates to a particular tool that many of you ask about, but I don't often get the opportunity to talk about in such an appropriate context.
171
It's not that it's ever inappropriate to talk about, but what I'm about to talk about now is the use of,
172
again, respiration, breathing to somewhat artificially activate the stress response.
173
And that will accomplish two things, okay?
174
I'll return to medium and long -term stress, but I want to say short -term stress is good because the dilation of the pupils, the changes in the optics of the eyes, the quickening of the heart rate,
175
the sharpening of your cognition.
176
And in fact, that short -term stress as it brings certain elements of the brain online that allow you to focus.
177
Now it narrows your focus.
178
You're not good at seeing the so -called big picture, but it narrows your focus.
179
It allows you to do these, what I call duration path outcome types of analysis.
180
It allows you to evaluate your environment, evaluate what you need to do.
181
It primes your whole system for better cognition.
182
It primes your immune system to combat infection.
183
And that all makes sense when you think about the fact that famine, thirst, bacterial infections, viral infections,
184
invaders, all of this stuff liberates a response in the body
185
that's designed to get you to fight back against whatever stressor that happens to be, psychological, physical, bacterial, viral.
186
Again, the stress response is generic.
187
The tool takes advantage of the fact that when adrenaline is released in the body
188
from the adrenals it has the effect of also liberating a
189
lot of these killer cells from the immune organs in particular from the spleen
190
but from elsewhere as well and interactions with the lymphatic system
191
that combat infection the way this works in the real world is best captured by a study
192
that can be mapped back to
193
so -called wim hof breathing now wim hof breathing is so named after the so -called Iceman Wim Hof,
194
there are two components to a sort of breathing protocol that he developed that was based also on what's called TUMMO breathing, T -U -M -M -O.
195
So before Wim, there was TUMMO breathing.
196
And many people call this now super oxygenation breathing.
197
So it's deliberate hyperventilation.
198
Why would somebody want to do this?
199
Well, deliberate hyperventilation done for maybe 25 cycles.
200
So inhale, exhale, inhale, exhale, inhale, exhale.
201
That pattern of breathing rapid movements of the diaphragm will liberate adrenaline from the adrenals
202
when adrenaline is released in the body you are in a better position to combat infections
203
and so whether or not you breathe very quickly in these cycles of 25 breaths
204
and regardless of what you call it doesn't matter adrenaline is released
205
if you take a cold shower adrenaline is released
206
if you go into an ice bath deliberately and even
207
if you do it non -deliberately adrenaline is released you are mimicking the stress response.
208
And that adrenaline serves to suppress or combat incoming infections.
209
And this was beautifully shown in a study that was published in a very fine journal, the Proceedings of the National Academy of Sciences for the US,
210
it's literally called Proceedings of the National Academy of USA to
211
distinguish it from other proceedings of other national academies in other countries.
212
The way the experiment went is that people were injected with endotoxin
213
or in some cases they were injected with a bacterial wall that mimics infection.
214
It gives you a fever.
215
It makes you feel nauseous.
216
It makes you feel sick.
217
It is not pleasant.
218
Half of the people did a particular pattern of breathing
219
that looked very much like the pattern of breathing I described a moment ago of doing 25 deep inhales
220
and exhales followed by an exhale holding their breath, then repeating 25 inhales, exhales, holding their breath.
221
So this would look something like this.
222
Or if you're listening, it sounds like 25, 30 times, you'll start feeling heated up.
223
You'll start feeling the adrenaline response.
224
You're liberating adrenaline in your body.
225
Then exhale, hold your breath for 15 seconds, and then repeat.
226
Now I want to emphasize, never, ever, ever do this anywhere near water.
227
People have passed out, so -called shallow water breakout.
228
People have died.
229
Please don't do it at all unless you get clearance to do it from your doctor
230
because there are some pulmonary effects and whatnot.
231
And the breath holds should definitely not be done by anyone that has glaucoma or pressure concerns for the eyes.
232
But these repeated cycles of breathing that liberate adrenaline.
233
allowed the group that did that protocol to essentially experience zero symptoms from the injection of this E coli, which is remarkable.
234
They had much reduced or no symptoms.
235
They didn't feel feverish, they didn't feel sick, they weren't vomiting, no diarrhea, which is remarkable, but makes total sense when you think about the fact that the short -term stress response,
236
that what's typically called the acute stress response is designed to combat all stressors.
237
Many of us are familiar with the experience of work, work, work, work, work, or taking care of a loved one or stress, stress, stress, stress, stress.
238
Then we finally relax.
239
Maybe we even go on vacation.
240
Like, oh, now I'm finally going to get the break.
241
And then we get sick.
242
And that's because the adrenaline response crashed and your immune system crashed with it. So please understand this.
243
Now, many of you might say, well, how long?
244
Is it two hours?
245
Is it three hours?
246
A lot of you out there that really like specificity, it will vary for everybody.
247
I would just kind of use a rule of thumb when you are no longer able to achieve good sleep, what good sleep means to you.
248
And please see the episodes on sleep if you want more about tools to sleep.
249
When you are no longer able to achieve good sleep, you are now moving from acute stress to chronic stress.
250
You need to be able to turn the stress response off.
251
Okay, so now let's talk about medium -term stress.
252
Medium -term stress is going to be stress that lasts anywhere from several days to several weeks.
253
What is stress threshold?
254
Well, stress threshold is actually our ability to cognitively regulate what's going on in our body.
255
A lot of stress inoculation, a lot of managing medium -term stress on the timescale of weeks or maybe even a couple months.
256
So we're not talking about years of stress.
257
A lot of that has to do with raising our stress threshold.
258
It's about capacity.
259
And there are very simple tools excellent tools
260
that will allow us to modulate our capacity for stress
261
and they look a lot like the tools i just described
262
they involve placing oneself deliberately into a situation where our adrenaline is increased somewhat not to the extreme
263
and then when we are feel flooded with adrenaline
264
and normally we would panic it's about cognitively mentally emotionally calming ourselves and being comfortable with that response in our body.
265
And what would this look like?
266
You can use the cyclic hyperoxygenation breathing to combat infection if you're feeling kind of run down.
267
And there's also a way in which you can use things like cold showers, or if you exercise and you bring your heart rate up very high,
268
you kind of go into that high intensity realm where your heart is beating a little bit harder than you're comfortable with.
269
The key in those moments is to learn to relax the mind while the body is very activated.
270
One way that you can do this, and this is kind of fun, if it's approved by your physician and you're able to do this, you can bring your heart rate up.
271
You could do this through an ice bath, if that's your thing, or a cold shower or cyclic oxygenation breathing, or you could sprint or you could go hard on the bike, whatever it is that brings your heart rate up.
272
And then what you want to do is you want to actually try
273
and calm the mind while your body is in this heightened state of activation.
274
When we are stressed, our pupils dilate.
275
The effect of that pupil dilation is to create tunnel vision.
276
It literally narrows our view of the visual world.
277
We no longer see in panorama.
278
And there's some other effects as well, but that's because the visual system through this cranial nerve system
279
that I described before is tethered and is part of this autonomic nervous system.
280
By deliberately dilating your gaze, meaning not moving your head and eyes around,
281
but by deliberately going from tunnel vision to broader panoramic vision, literally seeing more of your environment all at once, it creates a calming effect on the mind
282
because it releases a particular circuit in the brainstem that's associated with alertness, aka stress.
283
Now, this is very powerful.
284
If you're running, for instance, and you're at max capacity, you're close to it, or you're kind of hitting like 80, 90 % of maximum on the bike, and you dilate your gaze,
285
what you'll find is the mind can relax while the body is in full output.
286
And this relates to work that in various communities, people are working with this in the sports community,
287
military communities, et cetera, but it's a form not really of stress inoculation.
288
It's more about raising stress threshold so that the body is going to continue to be in a high alertness, high reactivity mode, high output,
289
but the mind is calm.
290
And so this isn't about unifying mind and body.
291
This is actually about using body to bring up your level of activation, than dissociating, not the clinical dissociation kind of disorders,
292
but dissociating the mental or emotional response from what's going on in your body and - Over time, so if you do this a couple of times, you don't have to do this every workout,
293
but if you do this maybe once a week or so, you start being comfortable at these higher activation states.
294
What once felt overwhelming and like a lot of work now is manageable.
295
It feels tolerable.
296
So that's for navigating medium -term stress.
297
And then there's long -term stress.
298
Now, long -term stress is bad.
299
You do not want adrenaline up in your system for a very long time.
300
In fact, ideally, you would have your stress go up various times throughout the day,
301
but it would never stay elevated and it would never prevent you from getting a good night's sleep.
302
We know that chronic stress, elevated stress, and especially in the so -called type A personalities,
303
creates heart disease, leading killer in most every country, but in particular in the US.
304
But by no means do you want to be stressed out all the time, chronically for months and months and months and years on end.
305
The best tools, the best mechanisms that we know to modulate long -term stress might surprise you a little bit.
306
First of all, there are going to be the things that don't surprise you, which is everyone knows getting regular exercise,
307
getting good sleep, using real -time tools to try and tamp down the stress response, et cetera.
308
That's all going to be really useful.
309
The data really point to the fact that social connection
310
and certain types of social connection in particular are what are going to mitigate or reduce long -term stress.
311
And this is a particularly important issue nowadays where we have all these proxies or surrogates for social connection.
312
You know, we're online and texting with people a lot.
313
Everyone has this kind of need to stay connected to one another.
314
Humans are incredibly social creatures.
315
The way to think about social connection and how it can mitigate
316
some of the long -term effects of stress is really through the systems of neuromodulation, like serotonin.
317
Serotonin, again, is a neuromodulator.
318
Neuromodulators are a little bit like playlists in the brain.
319
They tend to amplify or bias the likelihood that certain brain circuits
320
and body circuits are going to be activated and that others will not.
321
Serotonin generally gives us feelings of wellbeing at very high levels.
322
It makes us feel blissed.
323
And it tends to make us feel like we have enough in our immediate environment.
324
When we see somebody that we recognize and trust, serotonin is released in the brain.
325
And that has certain positive effects on the immune system
326
and on other systems of neural repair and synapses and things
327
that really reinforce connections in the brain and prevent that long -term withering of connections.
328
So serotonin is tied to social connection.
329
Now, social connection can take many forms.
330
Some of those can be romantic attachments.
331
Those could be familial attachments that are non -romantic, friendship, pets, even attachments to things that just delight us.
332
Having a sense of delight, a sense of really enjoying something that you see and engage in,
333
witness or participate in, that is associated with the serotonin system.
334
And certainly play is one of those things, social connection of various forms.
335
Those are things to invest in.
336
I'll be the first to admit, social connection and friendship and relationships of all kinds to animals or humans or inanimate objects takes work.
337
It takes investment.
338
It takes time in not needing everything to be exactly the way you want it to be.
339
Social connection is something that we work for, but it is incredibly powerful.
340
Finding just a few people, even one or an animal or something that you delight in, believe it or not,
341
has very positive effects on mitigating this long -term stress on
342
improving various aspects of our life as it relates to stress and emotionality.
343
Now, how do you know if you're making serotonin?
344
You don't know in the moment, but you can learn if you pay attention to kind of recognize these feelings of comfort, trust, bliss, delight.
345
And those are not weak terms.
346
Those are not associated just with psychological terms.
347
They are every bit as physiological as the movement of your muscles or the secretion of adrenaline.
348
Now there are a plethora of things that will also impact wellbeing and allow you to modulate your long -term stress, reduce the likelihood that you'll engage in long -term stress.
349
There are compounds that are not prescription compounds that can modulate the stress system.
350
And sometimes because of the way that life is, we just don't have the opportunity to control life and to control our response to stress.
351
The three I want to focus on and one
352
that I think you need to be cautious about that I've mentioned before include ashwagandha, l -theanine
353
and melatonin let's talk about melatonin first melatonin is a hormone
354
secreted from the pineal in direct relationship to how much darkness you are in not emotional darkness
355
but light suppresses melatonin melatonin helps you fall asleep it doesn't
356
help you stay asleep i personally do not recommend supplementing melatonin because us.
357
it's supplemented typically at very high levels you know one to three milligrams
358
or even more
359
that is an outrageously high dose it also has a number of potentially negative effects on the reproductive axis
360
and and hormones there the other is l -theanine i've talked about l -theanine
361
which provided it's safe for you can be taken 100 milligrams
362
or 200 milligrams about a 30 minutes
363
or 60 minutes before sleep it can enhance the transition to sleep and depth of sleep for many people.
364
It increases GABA, this inhibitory neurotransmitter in the brain.
365
It tends to turn off our forebrain a little bit
366
or reduce the activity of our kind of thinking systems and ruminating systems, help people fall asleep.
367
But theanine has also been shown for people that are chronically anxious or chronically stressed to significantly increase relaxation.
368
It is known to have a minor effect on anxiety, but eight studies have shown that.
369
It definitely has a notable effect on stress.
370
The other supplement that can be very useful is ashwagandha.
371
Ashwagandha is known to lower anxiety and cortisol.
372
This is great.
373
I mean, the opportunity for me anyway, to be able to take something
374
that can help me reduce my cortisol so that I don't get some of the long -term effects of stress.
375
And I'm not going to take ashwagandha year round.
376
I would only do this if I was feeling like I wasn't managing my short and medium -term stress well.
377
So I don't take it on a regular basis.
378
I do take it when I'm in these times when things are particularly stressful.
379
So social connection and some supplementation, and of course, diet, exercise, sleep for long -term stress.
380
So I hope today you were able to take a slightly different view of this thing that we call stress, not just see it as evil,
381
but see it as powerful and useful in certain contexts, great for us in certain contexts, and problematic in other contexts, and as well to think about the various tools that I've presented
382
that can allow you to adjust and modulate your internal levels of alertness
383
or calmness so that you can lean more effectively into life, which includes sleep and social connection and the work you have to do.
384
And of course, acknowledges that the events in the world are beyond our control.
385
What's in our control is how we react to them.
386
Something that's commonly said in the wellness and self -help and psychology world,
387
but for which there often aren't as many concrete tools that we can really look to and trust in real time.
388
As always, really appreciate your time and attention today.
389
I hope you practice some of the tools if they're right for you.
390
I hope you think hard about stress and how you can control your stress.
391
And above all, as always, thank you for your interest in science.
Uygulamayı İndir
Akıcı konuşmak için ihtiyacınız olan her şey
AI TelaffuzHer cümleyi puanla
IPA AlıştırmasıHer sesi ustalaştır
Kelime BilgisiKelime bankanızı oluşturun
Kelime OyunuOynarken öğrenin
📺 Aynı Kanal
C11,315
Why Reading (Books) Makes Us Better at Speaking
Daily ConversationUniversity StudentsWorking Adults
C18
Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
Daily ConversationWorking Adults
C13
Essentials: Neuralink & Technologies to Enhance Human Brains | Dr. Matt MacDougall
Daily ConversationUniversity StudentsWorking Adults
C157
Why Women Over 30 Should Consider Freezing Their Eggs
University StudentsWorking Adults
C13
Your Memories & Emotions Impact Immune Status
Daily ConversationUniversity StudentsWorking Adults
B2Dr. Arthur Brooks: The 3 Macronutrients of True Happiness
Business EnglishUniversity StudentsWorking Adults
C14
How Foods & Nutrients Control Our Moods | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C13
The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
C129
The Cure for Addiction
Daily ConversationUniversity StudentsWorking Adults
C134
Welcome to the Huberman Lab Podcast
Daily ConversationUniversity StudentsWorking Adults
C117
You Can Learn New Habits Very Fast: Brain Circuits Rewire Faster With Urgency
Business EnglishUniversity StudentsWorking Adults
C13
Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
Daily ConversationUniversity StudentsWorking Adults
C12
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C11
Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
Business EnglishUniversity StudentsWorking Adults
C12
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C12
The Science of Making & Breaking Habits | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C121
Tools to Improve Your Focus & Concentration | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C14
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
Business EnglishUniversity StudentsWorking Adults
C120
Tools to Set Your Cortisol Rhythm
Business EnglishUniversity StudentsWorking Adults
C15
Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
✨ Video Öner
C150 cümleler
The Science of Stress: How Does Stress Affect Our Brains and Bodies?
Daily ConversationUniversity StudentsWorking Adults
B21
30 cümleler
Video
Daily ConversationWorking Adults
B21
457 cümleler
How to be less neurotic | The Gray Area
Daily ConversationUniversity StudentsWorking Adults
B21
11 cümleler
Sometimes your brain just needs a little help breaking things down #psychology #brainbalance
Daily ConversationWorking Adults
C11
746 cümleler
Blindboy discovers the link between gut health and mental health
Daily ConversationUniversity StudentsWorking Adults
B21
113 cümleler
The Psychology of People Who Cry Easily (It’s Not Weakness)
Daily ConversationWorking Adults
B21
288 cümleler
How To Handle Work Stress | Costi Hinn + Brett McIntosh
Daily ConversationWorking Adults
B21
54 cümleler
The Power of NOT Reacting - How To Control Your Emotions
Daily ConversationWorking Adults
B213
103 cümleler
6 Tiny Habits That Train Your Brain to Feel Happier Every Day
Daily ConversationWorking Adults
B26
63 cümleler
Why You Can't Stay Consistent (The Psychology Behind It)
Daily ConversationWorking Adults
Bu dersin kelimeleri ve konuşma notları
Bu videoda gölgeleme çalışması için 391 cümle ve 5603 kelime var. Konuşma bölümü 32:24 sürüyor. Konuşmacı dakikada yaklaşık 173 kelimeyle, günlük konuşmaya yakın doğal bir hızda konuşuyor. Kelimelerin %83’i İngilizcede en sık kullanılan 3.000 kelime arasında; geri kalanına başlamadan önce bakmakta fayda var.
Bu videodaki önemli kelimeler
Videodan öğrenmeye değer 15 kelime, telaffuzu ve anlamıyla:
| Kelime | Telaffuz | Anlam |
|---|---|---|
| adrenaline isim | /əˈdɹɛnəlɪn/ | adrenalin |
| breathe fiil | /bɹiːð/ | nefes alıp vermek, solumak |
| infection isim | /ɪnˈfɛkʃən/ | enfeksiyon |
| lung isim | /ˈlʌŋ/ | akciğer |
| activate fiil | /ˈæktɪˌveɪt/ | etkinleştirmek |
| organ isim | /ˈɔːɡən/ | organ |
| muscle isim | /ˈmʌs.əl/ | kas, adale |
| emotion isim | /ɪˈməʊ.ʃən/ | duygu, his |
| deliberately zarf | /dɪˈlɪb.(ə.)ɹət.li/ | bile bile, kasten |
| sigh fiil | /saɪ/ | of çekmek, ah etmek |
| mechanism isim | /ˈmɛk.ə.nɪ.zəm/ | mekanizma |
| psychological sıfat | /ˌsaɪ.kəˈlɑː.d͡ʒɪ.kl̩/ | psikolojik |
| nerve isim | /nɝv/ | sinir |
| viral sıfat | /ˈvaɪɹəl/ | viral |
| threshold isim | /ˈθɹɛʃ(h)oʊld/ | eşik |
Duyacağınız deyimsel fiiller
| Kelime | Telaffuz | Anlam |
|---|---|---|
| calm down fiil | sakinleşmek | |
| stress out fiil | strese sokmak | |
| heat up fiil | ısınmak, ısıtmak | |
| look forward to fiil | iple çekmek, dört gözle beklemek | |
| speed up fiil | /spiːdˈʌp/ | hızlanmak, hızlandırmak |
| turn off fiil | kapamak |
Dikkat edilecek telaffuzlar
Konuşmacı you're, I'm, don't gibi kısaltılmış biçimleri 90 kez kullanıyor. Bunları duyduğunuz gibi kısa söyleyin.
- “th” sesleri: breathe /bɹiːð/, threshold /ˈθɹɛʃ(h)oʊld/, bath /bɑːθ/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, thoroughly /ˈθʌɹ.ə.li/
- “sh” ve “zh” sesleri: infection /ɪnˈfɛkʃən/, emotion /ɪˈməʊ.ʃən/, threshold /ˈθɹɛʃ(h)oʊld/, activation /ˌæktəˈveɪʃən/, tissue /ˈtɪʃ.(j)u/
- Uzun kelimeler — vurguyu doğru yere koyun: adrenaline /əˈdɹɛnəlɪn/, physiological /ˌfɪz.i.əˈlɑ.d͡ʒɪ.kəl/, deliberately /dɪˈlɪb.(ə.)ɹət.li/, mechanism /ˈmɛk.ə.nɪ.zəm/, psychological /ˌsaɪ.kəˈlɑː.d͡ʒɪ.kl̩/
Bu videoyla nasıl çalışılır
- Videonun tamamını konuşmadan bir kez dinleyin ve bilmediğiniz kelimeleri not edin.
- 0,75× hızla başlayın, cümle cümle tekrar edin ve kolaylaşınca normal hıza dönün.
- Kendinizi kaydedin ve orijinaliyle karşılaştırın; adrenaline, breathe, infection gibi kelimelere özellikle dikkat edin.
Bu videodaki dil bilgisi
Konuşmacının en çok kullandığı yapılar, videodaki sözcüklerin aynısıyla:
| Yapı | Videoda |
|---|---|
| Present perfect continuous have/has been + -ing — önceden başlayıp hâlâ süren bir eylem | they've been crying · they've been sobbing |
| Edilgen yapı be + fiilin üçüncü hâli — kimin yaptığı değil, ne olduğu önemli | is called · is matched · are grounded |
| Present perfect have/has + fiilin üçüncü hâli — geçmişte olan ama şimdi de önemli olan bir eylem | We've seen · have passed · I've mentioned |
| İlgi cümlecikleri who / which + cümle — bir kişi ya da şey hakkında ek bilgi | epinephrine, which is · exhale, which is · coli, which is |
Gölgeleme Tekniği Nedir?
Gölgeleme, başlangıçta profesyonel tercüman eğitimi için geliştirilen ve çok dilli Dr. Alexander Arguelles tarafından popüler hale getirilen, bilim destekli bir dil öğrenme tekniğidir. Yöntem basit ama güçlüdür: ana dili İngilizce olan bir sesi dinler ve hemen yüksek sesle tekrar edersiniz — konuşmacıyı 1-2 saniye gecikmeyle takip eden bir gölge gibi. Pasif dinleme veya dilbilgisi alıştırmalarının aksine, gölgeleme beyninizi ve ağız kaslarınızı gerçek konuşma kalıplarını eşzamanlı olarak işlemeye ve yeniden üretmeye zorlar. Araştırmalar, telaffuz doğruluğu, tonlama, ritim, bağlı konuşma, dinleme anlama ve konuşma akıcılığını önemli ölçüde geliştirdiğini göstermektedir — bu da onu IELTS Konuşma hazırlığı ve gerçek dünya İngilizce iletişimi için en etkili yöntemlerden biri yapar.