Ever wonder what science says you should do to quell daily anxiety? What about how to fall back asleep when you wake in the middle of the night?
In our latest #AskMeAnything on Stanford Medicine's Instagram account, neuroscientist and podcaster Andrew Huberman, PhD, untangled those and other complicated questions about human behavior, and shared the latest on what's brewing in his lab.
During a live conversation with our senior manager of media relations, Lisa Kim, Huberman explored, among other things, how to get a good night's sleep, the importance of exercise and quality nutrition, building resilience against stress, and why we need sunlight in our day-to-day lives.
Parts of the conversation are represented in the following Q&A, which has been condensed and edited for clarity.
Light sets your circadian rhythm for wakefulness, and it helps you feel better throughout the day. It's what we call a slow integration system. Going outside first thing in the morning and looking into sunlight for five to 30 minutes, depending on how bright it is outside, taps into hormone systems and neurotransmitter systems in the brain and body that kick in over the course of minutes to hours.
That ends up feeling like a slow increase in your overall energy and mood. Every 24 hours, we release a hormone called cortisol. A lot of people think cortisol is bad, but it's important for your immune system and for energy, provided it's not too high or too frequent. A cortisol release needs to arrive early in the day to get the most out of it.
But work from my Stanford Medicine colleague David Spiegel and others has shown that if you don't get sunlight early in the day, that cortisol release starts shifting later, which creates issues with insomnia and anxiety and even some low-level depression later in the day. Now, that does not mean that if you miss getting sunlight one day that you're going to get depressed. It's a slow, integrated mechanism.
It's effective in that it can shift your circadian clock. But I am a strong believer in avoiding taking exogenous melatonin. First of all, it's been well documented that many of the supplements that contain melatonin have far too much -- 3 to 6 milligrams is a massive dose. Typically, the body makes very little melatonin.
The other issue is that not all supplements contain what they say they contain. This is especially true for melatonin -- even supposedly reliable brands can contain 15% to 155% of the dosage that's listed on the bottle.
There are healthier alternatives, but I want to really emphasize -- and I'll probably go into my grave saying this -- use behavioral tools first. Get morning sunlight, avoid too much light late at night, then look to quality of nutrition and eating habits. Being too hungry or eating too close to bedtime can both inhibit sleep. Get quality exercise, and don't drink caffeine after 2 or 3 o'clock in the afternoon. Before you start thinking about supplements or prescription drugs for sleep, it's really important to have all the other things right. And the nice thing about all those is that they are all zero cost.
For day-to-day anxiety as opposed to an anxiety disorder -- which should be taken seriously and addressed with the help of a medical professional -- there are real-time tools to push back on anxiety and stress and raise our threshold for stress. We are collaborating with our associate chair of psychiatry, David Spiegel, on a study that harnesses a natural pattern of breathing that we do in sleep. It's called the physiological sigh, which was discovered by physiologists in the 1930s and is very effective at reducing anxiety practices while we're awake.
During sleep, carbon dioxide in your bloodstream sometimes gets too high and your levels of oxygen will get too low, so you're actually becoming asphyxiated but don't realize it because you're asleep. Under those conditions, your body will do a double inhale through your nose and then a long exhale through your mouth.
To use this technique to address anxiety, take a really deep inhale through the nose and, when you feel your lungs are full, make every effort to sneak in a little bit more air. Then slowly release all the air through the mouth.
What does the physiological sigh do to the brain and body?
When you are stressed, you tend to under-breathe, which can elevate the level of carbon dioxide in your bloodstream. This makes the little sacs, or alveoli, that increase the surface of your lungs collapse. They don't easily re-inflate, which is why we sneak that air in at the end. Then do a long exhale to get rid of all the carbon dioxide that's built up in your system and is causing your body stress.
When someone is trying to help you de-stress and they tell you to take a deep breath, what they really should tell you is take a long exhale. This type of sigh can also be great if you are having a hard time falling asleep or back to sleep. Try doing a few physiological sighs, really extending that exhale, and you'll notice your core, your diaphragm region, will start to relax. This feeds back to the nervous system, then to the brain, which then feeds back to the body to relax it.
What about being mentally strong? How do you build mental resilience?
We hear about grit, resilience and mental toughness. How do you cope better? The best way to cope is to not get stressed in the first place. But the next best thing is to get comfortable with certain levels of stress -- with having a spike of adrenaline in your body.
Many people are not familiar with the feeling of their heart racing, which can happen in a social setting: Maybe you're preparing for a presentation at work or for a tough conversation, or you're afraid of going to the doctor. These situations can increase adrenaline, and people start to get nervous. So, here's the key: David Spiegel says there's something very powerful about self-inducing a state. The stress isn't created from the outside; you're creating that sense of stress deliberately.
There are a couple ways to do this. You need to increase the adrenaline but you need to do it in a healthy way. What can you do? You could take a cold shower and learn to stay calm or calm yourself with the inevitable increase in adrenaline. Remember, adrenaline is non-negotiable. What matters is how you navigate the choppy waters of adrenaline in your system. You can train that by taking a cold shower for a minute to three minutes, and you will get better at tolerating stress.That shot of adrenaline will become a familiar place.
Another way is called cyclic hyperventilation, or self-directing adrenaline increases by deliberately hyperventilating. I would suggest that people who have anxiety not do this when they're in an anxious state and to ease into it over time, because it will very quickly liberate adrenaline in your body.
It's essentially breathing rapidly in through the nose and out through the mouth repeatedly, then exhaling all your air, waiting 10 or 15 second and trying again. But be very careful: If you're somebody who is prone to panic attacks, you might throw yourself into one.
But if you're somebody who suffers from moderate levels of anxiety and you want to build resilience, try five breaths every few days, then maybe 10 breaths for few rounds. What you'll notice over time is that your threshold for adrenaline starts to go up.
Can you talk about the power of cognition in health?
I'm always a proponent of changing behaviors first. But wouldn't it be beautiful if there was something that we could do just with our mind, with our thinking, to enhance our health and well-being? Well, that tool exists. It's a script, of sorts, that my lab has been working on called non-sleep deep rest, or NSDR. It can help us rewire our thinking and our ability to heal and deal with psychological and/or physical problems better.
NSDR involves bringing your nervous system into a state of deep relaxation, and it has been shown to have a handful of major positive effects. It can lead to replenished levels of dopamine, which is a molecule responsible for motivation, among other things. There is also early data showing improvements in cognitive function for people who do this regularly. It can also help replace some of the sleep that you may have missed. If you're not getting enough sleep, you can do this when you wake up in the morning.
For more information on Andrew Huberman's research, visit the Huberman Lab website. For more #AskMeAnything content, visit the Stanford Medicine Instagram page or related Scope stories.
Photo courtesy of Andrew Huberman
Continue reading here:
Ask Me Anything: Neuroscience with Andrew Huberman - Scope
- Marcus Neuroscience Institute to Host Brain and Spine Symposium - South Florida Hospital News - March 30th, 2025 [March 30th, 2025]
- Elon University to launch neuroscience major in fall 2025 - Today at Elon - March 30th, 2025 [March 30th, 2025]
- The brains stalwart sentinels express an unexpected gene - The Transmitter: Neuroscience News and Perspectives - March 30th, 2025 [March 30th, 2025]
- Video catches microglia in the act of synaptic pruning - The Transmitter: Neuroscience News and Perspectives - March 30th, 2025 [March 30th, 2025]
- Null and Noteworthy: Reexamining registered reports - The Transmitter: Neuroscience News and Perspectives - March 30th, 2025 [March 30th, 2025]
- Accepting the bitter lesson and embracing the brains complexity - The Transmitter: Neuroscience News and Perspectives - March 30th, 2025 [March 30th, 2025]
- NIH neurodevelopmental assessment system now available as iPad app - The Transmitter: Neuroscience News and Perspectives - March 30th, 2025 [March 30th, 2025]
- Stronger Bonds Before Birth Shape Healthier Mother-Child Futures - Neuroscience News - March 30th, 2025 [March 30th, 2025]
- How Emotionally Intelligent People Learn to Control Their Inner Voice, Backed by Neuroscience - Inc. - March 30th, 2025 [March 30th, 2025]
- Gabriele Scheler reflects on the interplay between language, thought and AI - The Transmitter: Neuroscience News and Perspectives - March 30th, 2025 [March 30th, 2025]
- Worlds first crowd-sourced neuroscience study aims to understand how our brains predict the future - EurekAlert - March 15th, 2025 [March 15th, 2025]
- Rewriting Neuroscience: Possible Foundations of Human Intelligence Observed for the First Time - SciTechDaily - March 15th, 2025 [March 15th, 2025]
- Calculating neurosciences carbon cost: Q&A with Stefan Pulver and William Smith - The Transmitter: Neuroscience News and Perspectives - March 15th, 2025 [March 15th, 2025]
- The future of neuroscience research at U.S. minority-serving institutions is in danger - The Transmitter: Neuroscience News and Perspectives - March 15th, 2025 [March 15th, 2025]
- Dopamine and social media: Why you cant stop scrolling, according to neuroscience - PsyPost - March 15th, 2025 [March 15th, 2025]
- Neuroscience Discovered a Clever Trick for Squeezing More Joy Out of Everyday Pleasures - Inc. - March 15th, 2025 [March 15th, 2025]
- The limits of neuroscience - The Transmitter: Neuroscience News and Perspectives - March 15th, 2025 [March 15th, 2025]
- BPOM Explains The Benefits Of Fasting From The Health And Neuroscience Side - VOI English - March 15th, 2025 [March 15th, 2025]
- How tiny tardigrades could help tackle systems neuroscience questions - The Transmitter: Neuroscience News and Perspectives - March 15th, 2025 [March 15th, 2025]
- Alison Preston explains how our brains form mental frameworks for interpreting the world - The Transmitter: Neuroscience News and Perspectives - March 15th, 2025 [March 15th, 2025]
- The Mystical Mind Meets Neuroscience: Seeking the Roots of Consciousness - Next Big Idea Club Magazine - March 15th, 2025 [March 15th, 2025]
- Myosin Therapeutics Closes Second Seed Round to Advance Clinical Trials for Innovative Cancer and Neuroscience Therapies - PR Newswire - March 5th, 2025 [March 5th, 2025]
- Neuroscience Ph.D. programs adjust admissions in response to U.S. funding uncertainty - The Transmitter: Neuroscience News and Perspectives - March 5th, 2025 [March 5th, 2025]
- New tools help make neuroimaging accessible to more researchers - The Transmitter: Neuroscience News and Perspectives - March 5th, 2025 [March 5th, 2025]
- Future Thinking Training Reduces Impulsivity - Neuroscience News - March 5th, 2025 [March 5th, 2025]
- Null and Noteworthy, relaunched: Probing a schizophrenia biomarker - The Transmitter: Neuroscience News and Perspectives - March 5th, 2025 [March 5th, 2025]
- How to communicate the value of curiosity-driven research - The Transmitter: Neuroscience News and Perspectives - March 5th, 2025 [March 5th, 2025]
- Cognitive neuroscience approach to explore the impact of wind turbine noise on various mental functions - Nature.com - March 5th, 2025 [March 5th, 2025]
- Football on the Brain: Helping coaches embed neuroscience knowledge - Training Ground Guru - March 5th, 2025 [March 5th, 2025]
- Taking Control: Using Neuroscience to Build Better Lives - theLoop - March 5th, 2025 [March 5th, 2025]
- Creating a pipeline of talent to feed the growth of Neuroscience: Lessons from Ghana - Myjoyonline - March 5th, 2025 [March 5th, 2025]
- Exclusive: NIH appears to archive policy requiring female animals in studies - The Transmitter: Neuroscience News and Perspectives - February 25th, 2025 [February 25th, 2025]
- Roll On Down The Highway 2025 Tour coming to Neuroscience Group Field - WeAreGreenBay.com - February 25th, 2025 [February 25th, 2025]
- STEM organizations host Neuroscience Outreach Fair for local K-12 students - University of Virginia The Cavalier Daily - February 25th, 2025 [February 25th, 2025]
- Adapt or die: Safeguarding the future of diversity and inclusion funding in neuroscience - The Transmitter: Neuroscience News and Perspectives - February 25th, 2025 [February 25th, 2025]
- The last two-author neuroscience paper? - The Transmitter: Neuroscience News and Perspectives - February 25th, 2025 [February 25th, 2025]
- Gate Neurosciences Strengthens Focus on the Synapse as a Therapeutic Target with Acquisition of Boost Neuroscience - Business Wire - February 25th, 2025 [February 25th, 2025]
- Why Firefly Neuroscience, Inc. (AIFF) Is Soaring This Year So Far - Yahoo Finance - February 25th, 2025 [February 25th, 2025]
- Breaking the barrier between theorists and experimentalists - The Transmitter: Neuroscience News and Perspectives - February 25th, 2025 [February 25th, 2025]
- Preserving Brain Health and Advancing Neuroscience - University of Miami - February 25th, 2025 [February 25th, 2025]
- Science must step away from nationally managed infrastructure - The Transmitter: Neuroscience News and Perspectives - February 25th, 2025 [February 25th, 2025]
- Repurposed Blood Pressure Drug May Treat ADHD - Neuroscience News - February 25th, 2025 [February 25th, 2025]
- How to teach students about science funding - The Transmitter: Neuroscience News and Perspectives - February 25th, 2025 [February 25th, 2025]
- Reflecting on 2024: Advancing Neuroscience Research to Improve Neurological Health - National Institute of Neurological Disorders and Stroke - February 25th, 2025 [February 25th, 2025]
- Brains Hidden Circuitry for Risk and Reward Uncovered - Neuroscience News - February 25th, 2025 [February 25th, 2025]
- Why We Keep Exploring Even After Learning the Best Strategy - Neuroscience News - February 25th, 2025 [February 25th, 2025]
- Unlocking Cellular Youth: The Protein That Reverses Aging - Neuroscience News - February 25th, 2025 [February 25th, 2025]
- This paper changed my Life: Bill Newsome reflects on a quadrilogy of classic visual perception studies - The Transmitter: Neuroscience News and... - February 25th, 2025 [February 25th, 2025]
- Roundup: The false association between vaccines and autism - The Transmitter: Neuroscience News and Perspectives - February 3rd, 2025 [February 3rd, 2025]
- Static pay, shrinking prospects fuel neuroscience postdoc decline - The Transmitter: Neuroscience News and Perspectives - February 3rd, 2025 [February 3rd, 2025]
- Stimulating the brain with Damien Fair - The Transmitter: Neuroscience News and Perspectives - February 3rd, 2025 [February 3rd, 2025]
- Unhealthy Diet Linked to Faster Biological Aging in Young Adults - Neuroscience News - February 3rd, 2025 [February 3rd, 2025]
- Bob Smittcamp Family Neuroscience Institute coming to Fresno in 2026 - ABC30 News - February 3rd, 2025 [February 3rd, 2025]
- Norton Neuroscience Institute selected to pilot national Brain Health Navigator program - Norton Healthcare - February 3rd, 2025 [February 3rd, 2025]
- Coding bonus: Bats hippocampal cells log spatial, social cues - The Transmitter: Neuroscience News and Perspectives - February 3rd, 2025 [February 3rd, 2025]
- ADHD and brainwaves: How neuroscience is changing the way we diagnose the condition - PsyPost - February 3rd, 2025 [February 3rd, 2025]
- David Robbe challenges conventional notions of time and memory - The Transmitter: Neuroscience News and Perspectives - February 3rd, 2025 [February 3rd, 2025]
- How the Brain Processes Space and Time - Neuroscience News - February 3rd, 2025 [February 3rd, 2025]
- Using neuroscience to help establish healthier habits | Opinion - South Bend Tribune - February 3rd, 2025 [February 3rd, 2025]
- Solvonis chairman on heavy-hitting M&A in neuroscience sector - ICYMI - Proactive Investors UK - February 3rd, 2025 [February 3rd, 2025]
- New neuroscience research sheds light on distinct patterns of learning and generalization in autistic adults - PsyPost - January 23rd, 2025 [January 23rd, 2025]
- Neuroscientists need to do better at explaining basic mental health research - The Transmitter: Neuroscience News and Perspectives - January 23rd, 2025 [January 23rd, 2025]
- How Severance shows the possibilities of cognitive neuroscience - Fast Company - January 23rd, 2025 [January 23rd, 2025]
- AdventHealth Welcomes New Leadership In Heart and Vascular Services, Neuroscience and Orthopedics - Northwest Georgia News - January 23rd, 2025 [January 23rd, 2025]
- School of Neuroscience and Language Sciences Program recognized with University Exemplary Department or Program Award - Virginia Tech - January 23rd, 2025 [January 23rd, 2025]
- Early Exposure to Violent Media Linked to Teen Antisocial Behavior - Neuroscience News - January 23rd, 2025 [January 23rd, 2025]
- The Real Cognitive Neuroscience Behind Severance - WIRED - January 23rd, 2025 [January 23rd, 2025]
- The 15 most popular psychology and neuroscience studies in 2024 - PsyPost - January 1st, 2025 [January 1st, 2025]
- The 'lizard brain' lie: How neuroscience demolished the greatest mind myth - BBC Science Focus - January 1st, 2025 [January 1st, 2025]
- Revolutionizing Brain Diagnostics with Light and AI - Neuroscience News - January 1st, 2025 [January 1st, 2025]
- How Early Experiences Shape Genes, Brain Health, and Resilience - Neuroscience News - January 1st, 2025 [January 1st, 2025]
- A nation exhausted: The neuroscience of why Americans are tuning out political news - Indiana Capital Chronicle - January 1st, 2025 [January 1st, 2025]
- Lithium Restores Brain Function and Behavior in Autism - Neuroscience News - January 1st, 2025 [January 1st, 2025]
- Partners in Diversity presents the science of belonging: exploring the neuroscience of inclusion - Here is Oregon - January 1st, 2025 [January 1st, 2025]
- Classical vs. Operant Conditioning: The Brain's Memory Tug-of-War - Neuroscience News - January 1st, 2025 [January 1st, 2025]
- The Personality Gap Between Singles and the Partnered - Neuroscience News - January 1st, 2025 [January 1st, 2025]
- The Neuroscience Behind Vermeers Girl and Its Hypnotic Power - ZME Science - January 1st, 2025 [January 1st, 2025]
- Serotonin, GABA, and Dopamine Drive Hunger and Feeding - Neuroscience News - December 23rd, 2024 [December 23rd, 2024]
- A nation exhausted: The neuroscience of why Americans are tuning out politics - The Conversation - December 23rd, 2024 [December 23rd, 2024]
- UNO Goalie and Neuroscience Grad Shines in Her Athletic and Academic Aspirations - University of Nebraska Omaha - December 23rd, 2024 [December 23rd, 2024]