Huberman Lab Essentials: Mastering Your Emotions Through Science
A comprehensive program exploring the science of emotions, focusing on stress management through evidence-based physiological and neurological techniques, behavioral science principles, and practical tools for building resilience. Includes disclaimers for individuals with severe anxiety or pre-existing mental health conditions.
Program Modules
Understanding Stress: A Multifaceted Perspective
Explore the nature of stress as a complex, generalized system impacting the brain, body, and behavior. Learn about its physiological mechanisms, cognitive appraisal, and the role of learned helplessness.
The Acute Stress Response: Physiology and Impact
DailyDelve into the sympathetic nervous system's activation, adrenaline release, its effects on various organs, and its impact on cognitive function. Understand the 'fight or flight' response and its implications.
“The stress response is a two-pronged system; it activates certain functions while suppressing others.”
The Physiological Sigh: A Rapid Calming Technique
DailyLearn and practice the physiological sigh technique for immediate stress reduction. Includes detailed instructions and visualizations for optimal results.
“The physiological sigh is a powerful, science-backed method for calming the nervous system.”
Cognitive Appraisal and Coping Mechanisms
WeeklyExplore how our thoughts and interpretations shape our stress response. Learn effective coping strategies, including cognitive restructuring and problem-solving.
“How we interpret events significantly impacts our emotional and physiological responses to stress.”
Stress Management Across Time Scales
Understand the impact of short-term, medium-term, and long-term stress, and learn tailored strategies for managing each.
Short-Term Stress: Benefits and Management
WeeklyExplore the paradoxical benefits of short-term stress for immune function and focus. Learn techniques to harness its positive aspects.
Medium-Term Stress: Raising Your Stress Threshold
WeeklyLearn techniques like cyclic hyperoxygenation breathing and gaze dilation to manage medium-term stress and increase your resilience.
Long-Term Stress: Mitigation and Resilience
WeeklyDiscover the importance of social connection, supplements (Ashwagandha, Theanine), lifestyle choices, and emotional processing for long-term stress management. Includes cautions and recommendations.
What You'll Accomplish
- Understand the physiological and psychological mechanisms of stress.
- Learn practical tools for managing stress on various time scales.
- Develop strategies for improving emotional regulation and resilience.
- Identify and utilize coping mechanisms for different stress levels.
- Understand the role of social support and lifestyle factors in stress management.
Full program access + updates