Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity

控制迷走神经以改善情绪、警觉性和神经可塑性

2025-06-23 | 官方页面 YouTube 官方音频

Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we're discussing the vagus nerve.

今天我们要讨论的是迷走神经。

The vagus nerve, or what neuroanatomists call cranial nerve 10, is an extremely interesting nerve because when we hear the word nerve, we often think of a small connection between one thing and another, the wires of the nerve, which of course we call axons.

If you didn't know that, now you know they're called axons.

But actually, the cranial nerve is an extensive pathway.

It's a whole set of connections that link the brain and body.

In fact, in many respects, it looks kind of like its own nervous system within the traditional nervous system of the brain and the spinal cord, the connections between spinal cord and muscle.

The vagus nerve is so vast, it spreads out through so much of the body, and as you'll learn today, it's connected to so many interesting different brain areas and has so many interesting different functions that it deserves, well, an entire episode of this podcast.

The other great thing about the vagus nerve is it is highly actionable, meaning what you will learn today, if you already know something about the vagus nerve, is going to change what you know and believe about the vagus nerve.

关于迷走神经的另一个伟大之处在于它具有高度可操作性，这意味着如果您已经对迷走神经有所了解，那么您今天将学到的内容将改变您对迷走神经的了解和信念。

What you hear today will also, if you don't know or you're not familiar with the vagus nerve, is going to educate you on the latest about the vagus nerve.

We've learned a lot about the vagus nerve and ways to control the vagus nerve in the last few years.

And finally, and perhaps most importantly, the information that you're going to learn today includes actionable tools that will, for instance, allow you to make yourself more alert when you want to without the use of pharmacology.

最后，也许最重要的是，您今天要学习的信息包括可操作的工具，例如，这些工具可以让您在需要时使自己更加警觉，而无需使用药理学。

It will allow you to calm yourself down quickly when you want to, on demand, and quickly without the use of pharmacology or devices.

And it will also allow you to alter your mood for the better and indeed to improve your ability to learn.

The vagus nerve is that important.

迷走神经是如此重要。

It's involved in that many different things, and the pathways of the vagus nerve, as I mentioned, have been charted in more detail in recent years, and the ways that we can get into the vagus nerve and stimulate its actions in specific ways to achieve those endpoints of improved mood, deeper relaxation, faster relaxation, elevated levels of alertness, and on and on, are now very well understood.

它涉及许多不同的事情，正如我提到的，迷走神经的通路近年来已经被更详细地绘制出来，我们现在已经很好地理解了如何进入迷走神经并以特定的方式刺激其活动，以实现改善情绪、更深层次的放松、更快的放松、提高警觉水平等等这些终点。

So as you can probably tell, I'm extremely excited about today's episode because the vagus nerve is just one of the most fascinating aspects to our nervous system.

You have one, I have one, so let's figure out how they work and how to put it to work for the better.

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

In keeping with that theme, today's episode does include sponsors.

为了与这个主题保持一致，今天的节目确实有赞助商。

Our first sponsor is LMNT.

我们的第一个赞助商是LMNT。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.

这意味着电解质、钠、镁和钾的含量正确，但不含糖。

Proper hydration is critical for optimal brain and body function.

适当的水合作用对于大脑和身体的最佳功能至关重要。

Even a slight degree of dehydration can diminish cognitive and physical performance.

即使是轻微程度的脱水也会降低认知和身体表现。

It's also important that you get adequate electrolytes.

获得充足的电解质也很重要。

The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.

电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。

Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.

饮用溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.

为了确保我获得适量的水合作用和电解质，当我早上第一次醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。

I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。

LMNT has a bunch of great-tasting flavors.

LMNT 有很多美味的口味。

I love the raspberry.

我喜欢覆盆子。

I love the citrus flavor.

我喜欢柑橘味。

Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.

现在LMNT推出了限量版柠檬水口味，绝对美味。

I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.

我不想说我比其他所有口味都更喜欢其中一种，但这种柠檬水口味与我最喜欢的另一种口味（覆盆子或西瓜）不相上下。

Again, I can't pick just one flavor.

再说一次，我不能只选择一种口味。

I love them all.

我爱他们所有人。

If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drinkLMNT.com/huberman, to claim a free LMNT sample pack with a purchase of any LMNT drink mix.

如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 DrinkLMNT.com/huberman），购买任意 LMNT 混合饮料即可领取免费 LMNT 样品包。

Again, that's drinklmnt.com/huberman to claim a free sample pack.

再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。

Today's episode is also brought to us by Joovv.

今天的节目也是Joovv给我们带来的。

Joovv makes medical-grade red light therapy devices.

Joovv 生产医疗级红光治疗设备。

Now, if there's one thing that I have consistently emphasized on this podcast, it is the incredible impact that light can have on our biology.

现在，如果我在这个播客中一直强调一件事，那就是光对我们的生物学产生的令人难以置信的影响。

Now, in addition to sunlight, red light and near-infrared light sources have been shown to have positive effects on improving numerous aspects of cellar and organ health, including faster muscle recovery, improved skin health and wound healing, improvements in acne, reduced pain and inflammation, even mitochondrial function, and improving vision itself.

现在，除了阳光之外，红光和近红外光源已被证明对改善细胞和器官健康的许多方面具有积极作用，包括更快的肌肉恢复、改善皮肤健康和伤口愈合、改善痤疮、减少疼痛和炎症，甚至线粒体功能，以及改善视力本身。

What sets Joovv lights apart and why they're my preferred red light therapy device is that they use clinically proven wavelengths, meaning specific wavelengths of red light and near-infrared light in combination to trigger the optimal cellar adaptations.

Joovv 灯的与众不同之处以及它们成为我首选红光治疗设备的原因在于它们使用经过临床验证的波长，这意味着特定波长的红光和近红外光相结合可以触发最佳的酒窖适应。

Personally, I use the Joovv whole body panel about three to four times a week, and I use the Joovv handheld light both at home and when I travel.

就我个人而言，我每周大约使用 Joovv 全身面板三到四次，在家和旅行时我都会使用 Joovv 手持灯。

If you'd like to try Joovv, you can go to Joovv, spelled J-O-O-V-V, .com/huberman.

如果您想尝试 Joovv，可以访问 Joovv，拼写为 J-O-O-V-V，.com/huberman。

Joovv is offering an exclusive discount to all Huberman Lab listeners with up to $400 off Joovv products.

Joovv 为所有 Huberman Lab 听众提供独家折扣，Joovv 产品最高可享受 400 美元的折扣。

Again, that's Joovv, spelled J-O-O-V-V, .com/huberman to get up to $400 off.

同样，这是 Joovv，拼写为 J-O-O-V-V，.com/huberman 最高可享受 400 美元折扣。

Okay, let's get familiar with the vagus nerve.

好吧，让我们来熟悉一下迷走神经。

The vagus nerve is cranial nerve 10.

迷走神经是脑神经10。

The vagus nerve is very different than the other cranial nerves because whereas it does have connections with areas on the face, head, and neck, and deep to those areas too, so throat, et cetera, it also has connections, or I should say it receives and provides connections to areas within the body.

迷走神经与其他脑神经有很大不同，因为它确实与面部、头部和颈部的区域有联系，并且也与这些区域的深处有联系，所以喉咙等，它也有连接，或者我应该说它接收并提供与身体内部区域的连接。

In fact, it has connections with the head area, the neck area, the chest area, the abdomen, and even a bit lower into the lower intestines.

So the vagus nerve is super extensive in terms of its outputs and its inputs, and I'll explain what I mean by outputs and inputs in just a moment.

因此，迷走神经的输出和输入非常广泛，我将立即解释输出和输入的含义。

But what's very useful to understand and visualize in your mind a bit, anytime we're talking about the vagus nerve, is we're talking about a nerve of many, many different pathways that both receives and provides information from essentially all areas of the body down to the base of your pelvis.

但是，每当我们谈论迷走神经时，在你的脑海中理解和想象一下是非常有用的，我们谈论的是许多很多不同路径的神经，它接收和提供来自身体几乎所有区域直至骨盆底部的信息。

And that stands in stark contrast from the other cranial nerves, which tend to receive information from restricted areas of the body, most typically the head and neck area, and that tend to provide connections to the head and neck area.

这与其他脑神经形成鲜明对比，其他脑神经倾向于从身体的受限区域（最典型的是头部和颈部区域）接收信息，并且倾向于提供与头部和颈部区域的连接。

The word vagus actually translates more or less to vagabond, which means wandering.

So early neuroanatomists saw that this nerve, cranial nerve 10, had connections to large areas of the body and head and neck and received inputs from lots of areas of the body and decided to call it essentially the vagabond nerve or the vagus nerve.

因此，早期的神经解剖学家发现这条神经，即脑神经 10，与身体的大片区域以及头部和颈部有联系，并接收来自身体许多区域的输入，并决定将其称为流浪神经或迷走神经。

Now, even though the word vagabond means essentially wandering, and the word wandering kind of suggests random, there is nothing random about the wiring of the vagus nerve.

现在，尽管“流浪”这个词本质上意味着“漫游”，并且“漫游”这个词有点暗示着随机性，但迷走神经的布线并没有任何随机性。

The vagus nerve is incredibly precise in terms of where it receives information from and where it provides information to.

Now, I want to be very clear what I mean about information.

Okay?

好的？

If you're a biologist, you'll probably understand some of this.

If you're not, and I have to assume most of you are not, it's still very important that you understand, and it's very easy to understand that your nervous system, your brain, spinal cord, and of course, your nervous system includes all these cranial nerves, including the vagus nerve, are carrying different types of information along different pathways.

如果你不是，我必须假设你们大多数人不是，那么你理解仍然非常重要，并且很容易理解你的神经系统，你的大脑，脊髓，当然，你的神经系统包括所有这些脑神经，包括迷走神经，沿着不同的路径携带不同类型的信息。

Different neurons or different nerve cells within the vagus nerve, for instance, are receiving or giving different types of information for different purposes.

例如，迷走神经内的不同神经元或不同神经细胞出于不同目的接收或给出不同类型的信息。

For instance, there is sensory information carried by neurons, nerve cells in your nervous system.

Sensory information is the kind of information that, for instance, converts light into electrical signals at the level of your eyes.

Then your eyes are providing information to the brain about what's out in the visual world.

That's sensory information.

这就是感官信息。

Same could be said for sound waves.

对于声波来说也是如此。

That's sensory information that your auditory system converts to basically your understanding of speech and sound and music, et cetera.

Other neurons control motor functions, literally the movement of your limbs by controlling contraction of your muscles or the movement of your lips or the closing or opening of your airways, for instance.

其他神经元控制运动功能，例如通过控制肌肉收缩或嘴唇运动或气道关闭或打开来控制四肢的运动。

So motor information, of course, can be seen on the surface of the body.

I'm moving my hands now, I'm moving my mouth.

我现在正在动我的手，我正在动我的嘴。

You don't even need to see me do that to know that I'm doing that.

But within our body, we have organs that also need motor control.

For instance, our gut.

Our gut is not just a passive tube through which food moves.

The gut is contracting and relaxing.

肠道在收缩和放松。

It's moving food through from one end to the other.

Okay?

好的？

We have our pancreas, we have our liver, we have our spleen, and you might think, "Oh, well, those are sort of vegetative organs.

They just kind of sit there.

他们只是坐在那里。

Maybe the cells do stuff, but they don't move much." But actually, your spleen even has a contractile ability, so it can contract to release red blood cells or immune cells into circulation and so on and so forth.

Different organs, including your muscles, but other organs as well, need instructions as to when they should move, when they should contract, when they should relax.

不同的器官，包括肌肉，还有其他器官，都需要关于何时应该移动、何时应该收缩、何时应该放松的指示。

So we have sensory information that's carried by essentially one set of neurons in our nervous system, so carrying light information or sound information, or as you'll see in a few minutes, chemical information about the acidity of the gut, for instance.

因此，我们的感觉信息本质上是由神经系统中的一组神经元携带的，因此携带光信息或声音信息，或者正如您在几分钟内看到的那样，例如有关肠道酸度的化学信息。

And we have neurons that are considered motor neurons.

They control the contraction of muscles or the contraction of these different organs, or the encouragement for different aspects of the digestive tract to contract or relax to move food along.

Okay?

好的？

So we've got sensory neurons and we have motor neurons.

And then there are a lot of other neurons as well that we call modulatory neurons that kind of adjust the balance between the sensory information and motor information.

还有很多其他神经元，我们称之为调节神经元，可以调节感觉信息和运动信息之间的平衡。

We aren't going to talk so much today about modulatory neurons, but they are an important third category of neuron in the nervous system.

Now, why am I telling you all this stuff about sensory motor?

Because the vagus nerve is also unique in that it is both a sensory pathway and a motor pathway.

因为迷走神经的独特之处在于它既是感觉通路又是运动通路。

And this is something that most discussions about the vagus nerve, in fact, I would say 99% of discussions about the vagus nerve that you see online or when you hear about, forgive me, in your yoga classes.

By the way, I'm going to touch on how yoga and ancient yoga practices actually managed to tease apart some very important functions of the vagus nerve without knowing any of the underlying mechanisms.

But it is the case that most of the time when you hear about the vagus nerve out there in the general world or in the media, it's about the vagus nerve being a calming pathway that's involved in transmitting information about the sensory milieu of the body, so heart rate, acidity of the gut, how comfortable we are in our body to our brain, and people will say you want to activate the vagus nerve because you want to calm down.

Well, that is true, but that is just one small fraction of the functions of the vagus nerve.

嗯，确实如此，但这只是迷走神经功能的一小部分。

Why?

为什么？

Because the vagus nerve includes both sensory and motor neurons within it, and while it is true that a ton of sensory information is coursing up from the organs of the body into the brain through what we call the vagus nerve, there's also motor information coming from the brain to the body.

So if we are going to have an accurate, meaningful, actionable conversation about the vagus nerve, it's very important that you know that the vagus nerve contains sensory neurons as well as motor neurons.

And I want to be clear that I'm not just telling you about sensory versus motor neurons in the vagus nerve to just overload you with nomenclature.

Turns out that if you want to access the calming aspects of vagus nerve activation versus the energizing effects of vagus nerve activation, versus the immune-enhancing effects of vagus nerve activation, versus the ways that you can improve learning using vagus nerve activation, you need to know whether or not you're trying to activate a sensory pathway or a motor pathway within this vast set of connections that we call the vagus nerve.

Okay, so I want to just briefly describe the sensory pathways within the vagus nerve.

好的，我想简单地描述一下迷走神经内的感觉通路。

And by the way, if you're a yoga teacher, if you are a therapist, if you are a teacher, if you are a human being on Earth, this information is going to be very useful to you because this is the information that will allow you to understand why it is that when your body is in a certain comfortable or uncomfortable state, it has a particular effect on your mind and your brain to feel, well, in general, comfortable or uncomfortable.

Your vagus nerve includes very interesting and kind of unusually shaped neurons.

你的迷走神经包括非常有趣且形状异常的神经元。

Okay?

好的？

The neurons of the vagus nerve are not like the ones that you see in the typical picture if you were to look up neuron online.

迷走神经的神经元与您在网上查找神经元时在典型图片中看到的神经元不同。

If you were to look up neuron online, what you would find is you'd see a picture of what's called a cell body, where the nucleus, the DNA is.

如果你在网上查找神经元，你会发现你会看到一张所谓细胞体的图片，其中有细胞核、DNA。

You'd see what are called dendrites, which typically are the area where neurons receive input.

你会看到所谓的树突，它通常是神经元接收输入的区域。

And then you'd see the wire-like extension that we call the axon out to the area that that neuron communicates with.

And then you might see a little picture of some little blobs or what we call vesicles being released at the end of that axon.

然后你可能会看到一些小斑点或我们所说的囊泡在轴突末端释放的小图片。

That is not at all what vagal nerve neurons look like.

这根本不是迷走神经元的样子。

Some of them do, but the vast majority, about 85% of the neurons in the vagus nerve, have a cell body with that DNA, with a nucleus in it, sitting in an area kind of near your neck and back of your head, sort of what we call the brain stem, and it's called the nodose ganglion.

Now, the nodose ganglion is a collection of cell bodies of neurons.

现在，结状神经节是神经元细胞体的集合。

So you can think of it kind of like a cluster of grapes.

所以你可以把它想象成一串葡萄。

And they do indeed have an axon extending from them, a wire that goes out to the body.

它们确实有一个轴突从它们延伸出来，一根电线延伸到身体。

Okay?

好的？

That wire looks for all the world like the axons on any other neurons, and that little axon can be very short if it terminates, as we say, in an area of the neck.

It can be slightly longer if it terminates in the chest area, and even longer if it goes to what we call our viscera, our lungs, our pancreas, our liver, down to any number of different organs within our major abdominal body compartment.

Okay?

好的？

You also see an axon, a little wire from a vagal sensory neuron out to the spleen.

Now, what I just described, a cell body with an axon extending from it out to the organs of the body.

现在，我刚才描述的是一个细胞体，轴突从细胞体延伸到身体的器官。

Different organs of the body tend to be innervated by different neurons.

Not always, but in general.

并非总是如此，但总体而言。

But here's what's different about these vagal neurons.

但这是这些迷走神经元的不同之处。

These vagal neurons have another axon that goes from the cell body.

这些迷走神经元有另一个来自细胞体的轴突。

So they're what we call a bipolar neuron.

所以它们就是我们所说的双极神经元。

They have another axon that extends up into the brain stem and terminates in generally one of three different, what we call brain stem nuclei, which are just areas of the brain stem.

So this is very important to embed in your mind, right?

Because in reality, embedded in your head and neck or in your brain and neck are these neurons which are kind of like a cluster of grapes that each one is going to have two branches, one that goes out to a particular organ of the body and another branch that goes up into your brain stem.

因为实际上，嵌入在您的头部和颈部或大脑和颈部中的是这些神经元，它们有点像一串葡萄，每个葡萄都有两个分支，一个分支延伸到身体的特定器官，另一个分支延伸到您的脑干。

Now, this visual understanding, which hopefully is starting to take place in your mind, is extremely important to understand how 85% of the vagus nerve works.

85% of the vagus nerve works by having these neurons that have axons in, say, the spleen or around the lungs, or that innervate the heart, or that innervate any number of different organs in your body, and they collect sensory information about what's going on in each and every one of those organs.

That information goes up the axon.

这些信息沿着轴突向上传递。

Remember, there's the cell bodies in the nodose ganglion, and then it goes further up past the cell body into the brain stem.

Okay?

好的？

So when people talk about the vagus nerve, cranial nerve 10, as being a sensory pathway, it is mostly a sensory pathway.

It's collecting information through these axons.

它通过这些轴突收集信息。

Why is that weird?

为什么这么奇怪？

Well, it's not weird, but it's different than the way we normally talk about neurons, where the axon is the output end, right?

Where it's dumping stuff onto the next neuron to make things happen.

它将东西倾倒到下一个神经元上以使事情发生。

The neurons in the nodose ganglion of the vagus nerve, I know that's a lot of language, but these neurons that send an axon branch out to the organs of the body are collecting information about what's happening, what sensory information is occurring out at those organs.

迷走神经结状神经节中的神经元，我知道有很多语言，但是这些将轴突分支发送到身体器官的神经元正在收集有关正在发生的事情的信息，以及这些器官正在发生的感觉信息。

And that information goes up those wires, past the cell body, and into the brain stem, and then that's communicated to the brain.

So basically, we can think of 85% of the vagus nerve, this huge superhighway from the body to the brain, as being sensory.

And when we talk about sensory, it's important that you understand that two types of sensory information are coming in through these wires, through these axons, and that are delivered to the brain.

当我们谈论感官时，重要的是要了解两种类型的感官信息通过这些电线、这些轴突传入，并传递到大脑。

And in response to that sensory information, as you'll soon learn, your brain will change its levels of alertness.

Sometimes it gets more alert, sometimes it gets calmer.

Sometimes it primes you to learn better.

有时它会让你更好地学习。

Sometimes it will turn on a fever.

有时会发烧。

It will literally heat up your entire body based on what those axons are sensing out in the periphery The periphery, of course, being the organs and tissues of your body outside your brain and spinal cord.

它实际上会根据这些轴突在外围感知到的信息来加热您的整个身体。当然，外围是大脑和脊髓之外的身体器官和组织。

So I realize that's a bit of neuroanatomy.

所以我意识到这有点神经解剖学的意义。

For those of you that aren't familiar with neuroanatomy, it might seem like an overwhelming amount of neuroanatomy, but it's extremely important to have that idea in your mind of sensory information flowing up into the brain from your organs, because anatomically speaking and functionally speaking, it runs exactly opposite to how we typically see neurons when they're drawn in diagrams for us and how we talk about neurons as just putting stuff out at the level of the axon at the end of those wires.

对于那些不熟悉神经解剖学的人来说，这可能看起来像是大量的神经解剖学，但在你的头脑中记住感觉信息从你的器官流入大脑的想法是极其重要的，因为从解剖学和功能上来说，它与我们在图表中绘制神经元时通常看到的神经元完全相反，也与我们谈论神经元时将东西放在这些电线末端的轴突水平完全相反。

Information's coming up those wires in the case of the vagus.

Okay, so whereas for the visual system or the auditory system or for the smell system or the taste system, typically we have one type of sensory information coming in.

好吧，对于视觉系统、听觉系统、嗅觉系统或味觉系统，通常我们会输入一种类型的感官信息。

So for instance, in the visual system, light, photons of energy are converted into electrical signals that the rest of the visual system unpacks to give you visual perceptions to control your circadian rhythms, or in the case of the auditory system, you have sound waves, which are transduced by this beautiful mechanism of your inner ear that then gets converted into your understanding of speech or music, et cetera.

例如，在视觉系统中，光、光子能量被转换成电信号，视觉系统的其余部分将电信号解压缩，为您提供视觉感知，以控制您的昼夜节律；或者在听觉系统中，您有声波，它被内耳的这种美丽机制转换，然后转化为您对语言或音乐等的理解。

In the case of the vagus nerve, the sensory information coming from your organs, from your lungs, from your gut, and by the way, your gut, when I say that, I don't just mean your stomach.

就迷走神经而言，感觉信息来自你的器官、肺部、肠道，顺便说一句，当我这么说时，我指的不仅仅是你的胃。

I also mean the large and small intestine and all the stuff above your stomach as well.

我还指大肠和小肠以及胃上方的所有东西。

The sensory information that's coming from the body includes both chemical information and mechanical information.

来自身体的感觉信息包括化学信息和机械信息。

Now, the mechanical information is pretty straightforward to understand.

现在，机械信息非常容易理解。

If your gut is full of food or air or water and it's very distended, you can feel that.

如果你的肠道充满了食物、空气或水，并且非常膨胀，你就能感觉到。

The reason you can feel that is because you have mechanoreceptors that sense stretch in the lining of the gut and send that information by way of those axons up to and past the nodose ganglion.

您之所以能感觉到这种感觉，是因为您的机械感受器能够感知肠道内壁的拉伸，并通过这些轴突将信息发送到并经过结节神经节。

There's some processing of that information in the nodose ganglion, but then it goes up and into your brain stem.

结状神经节会对这些信息进行一些处理，然后它会向上进入你的脑干。

Okay?

好的？

Now, also within the gut, you have chemical information.

现在，在肠道内，您也可以获得化学信息。

There's information about, for instance, and we'll talk more about this later, how much serotonin is in the gut.

例如，有关于肠道中有多少血清素的信息，我们稍后会详细讨论。

You may have heard that 90% of the serotonin in your body is manufactured in the gut, and indeed, it's manufactured in your gut.

您可能听说过您体内 90% 的血清素是在肠道中产生的，事实上，它是在您的肠道中产生的。

It plays an important role in gut motility and gut health.

它在肠道蠕动和肠道健康中发挥着重要作用。

The serotonin in your gut is distinct from the serotonin released in your brain.

肠道中的血清素与大脑中释放的血清素不同。

Later, we'll talk about how the levels of serotonin in your gut are conveyed to the brain by way of, you guessed it, the vagus nerve, and your brain in turn makes different levels of serotonin to impact your mood.

稍后，我们将讨论肠道中的血清素水平如何通过（您猜对了）迷走神经传递到大脑，而您的大脑反过来会产生不同水平的血清素来影响您的情绪。

Super interesting, super important pathway, has relevance for depression and just for everyday mood and well-being.

超级有趣、超级重要的途径，与抑郁症以及日常情绪和幸福感相关。

We'll talk about it.

我们会讨论它。

It's a highly actionable pathway.

这是一条高度可行的途径。

Super cool.

超级酷。

So you have mechanical information and you have chemical information coming from, for instance, your gut up through the sensory.

所以你有机械信息和化学信息，例如，来自你的肠道通过感觉。

In the technical nomenclature, it's called afferents.

在技术术语中，它被称为传入。

Afferents is a technical language.

传入是一种技术语言。

Feel free to ignore this, but for those of you that want to know, you aficionados already know this, the afferents are the inputs to a structure.

请随意忽略这一点，但对于那些想知道的人来说，你们的爱好者已经知道这一点，传入是结构的输入。

Efferents are the inputs from a structure.

传出信号是来自结构的输入。

But what we've got in the case of the gut is mechanical and chemical information being sensed by different neurons with different receptors that pay attention to different things, meaning those receptors are activated by either mechanical stretch or by the presence or absence of particular chemicals in the gut, how acidic the gut is, and that information goes up, processed a bit in the nodose ganglion, and then relayed up to the brain stem, and we'll talk in a moment about what happens to that information after it lands in the brain stem.

但就肠道而言，我们得到的是机械和化学信息，这些信息被具有不同受体的不同神经元感知，这些受体关注不同的事物，这意味着这些受体通过机械拉伸或肠道中特定化学物质的存在或不存在、肠道的酸性程度而被激活，并且该信息上升，在结状神经节中进行一些处理，然后转发到脑干，我们稍后将讨论该信息在到达脑干后会发生什么。

Now, chemical and mechanical information is also being conveyed from other structures in the body.

现在，化学和机械信息也从体内的其他结构传递。

You can probably imagine what some of these are, and we don't have to go through each and every one.

您可能可以想象其中的一些内容，我们不必逐一逐一介绍。

But as one additional example to the gut, I'll just use, for instance, the lungs.

但作为肠道的另一个例子，我将仅使用肺部。

When your lungs expand and contract as you breathe, that information is relayed up through and past the nodose ganglion and up into the brain stem.

当您的肺部随着呼吸而扩张和收缩时，该信息会通过结状神经节向上传递并进入脑干。

And as you can imagine, your lungs, because you're inhaling oxygen and you're also offloading carbon dioxide, your lungs are expanding and contracting.

正如你可以想象的那样，你的肺部，因为你吸入氧气，同时也排出二氧化碳，所以你的肺部正在扩张和收缩。

Your lungs are also communicating mechanical and chemical oxygen carbon dioxide ratio information up to the brain.

您的肺部还将机械和化学氧气二氧化碳比率信息传达给大脑。

Now, if we wanted to, we could explore and discuss every single organ of your body that gets axon input from the vagus nerve and therefore can carry sensory information up the vagus.

现在，如果我们愿意，我们可以探索和讨论身体的每一个器官，这些器官从迷走神经获得轴突输入，因此可以将感觉信息传递到迷走神经。

And again, there's going to be information about the chemical environment and the mechanical status of each of those organs carried up to your brain stem.

再说一次，将会有关于传送到脑干的每个器官的化学环境和机械状态的信息。

We're not going to do that now for sake of time, but it's very important that you now take a step back and you realize, "Hmm, I understand what sensory information is.

为了时间的缘故，我们现在不打算这样做，但非常重要的是，你现在退后一步，你会意识到，“嗯，我明白什么是感官信息。

I understand that it's different than motor information.

我知道它与电机信息不同。

It's carried by different neurons in the nervous system.

它由神经系统中的不同神经元携带。

The vagus nerve has both sensory and motor neurons.

迷走神经具有感觉神经元和运动神经元。

The sensory neurons are collecting information from all these bodily organs." And by the way, those bodily organs don't just stop at the level of the lungs.

感觉神经元正在从所有这些身体器官收集信息。”顺便说一句，这些身体器官不仅仅停留在肺部。

It includes the heart.

它包括心脏。

It includes some stuff that's happening in the neck, some of the muscles that are controlling the constriction of the airways.

它包括颈部发生的一些事情，一些控制气道收缩的肌肉。

We'll get into this a little bit more in a few minutes.

几分钟后我们将进一步讨论这个问题。

But you now also know that when we talk about collecting sensory information from the body and sending it to the brain by these vagal pathways, that the types of sensory information include both chemical and mechanical information.

但您现在也知道，当我们谈论从身体收集感觉信息并通过这些迷走神经通路将其发送到大脑时，感觉信息的类型包括化学信息和机械信息。

And the reason that's important is not just academic and intellectual.

其重要原因不仅仅是学术和智力。

It's not just to fill the airspace with nomenclature.

这不仅仅是用术语来填充空域。

It's because if you're going to think about ways to change the activity of the vagus system, the ways to, for instance, calm down or the ways to improve your immune system function or to improve your mood in the short and long term, you need to ask yourself, "Am I going to do that through a mechanical change, or am I going to do that by making a change to the chemical milieu of a given organ or set of organs?"

这是因为，如果你要考虑如何改变迷走神经系统的活动，例如如何冷静下来，或如何改善你的免疫系统功能，或在短期和长期内改善你的情绪，你需要问自己，“我是要通过机械改变来做到这一点，还是通过改变特定器官或一组器官的化学环境来做到这一点？”

So to drive the point I just made home, let's take an example that we see a lot out there, which is that if you want to increase the activity of your vagus nerve, you want to calm down.

因此，为了阐明我刚刚提出的观点，让我们举一个我们经常看到的例子，那就是，如果你想增加迷走神经的活动，你就想冷静下来。

Why am I saying calm down?

我为什么说冷静？

I neglected to say earlier that, by the way, every medical student and pre-med student should know Which is that cranial nerve 10, the vagus nerve, is classified as a parasympathetic nerve.

我之前忘了说，顺便说一句，每个医学生和医学预科生都应该知道第 10 号脑神经，即迷走神经，被归类为副交感神经。

Parasympathetic refers to one branch of the so-called autonomic nervous system.

副交感神经是指所谓的自主神经系统的一个分支。

The autonomic nervous system controls your levels of alertness and your levels of calm.

自主神经系统控制您的警觉程度和平静程度。

It has two major branches.

它有两个主要分支。

One branch is called the sympathetic nervous system, has nothing to do with emotional sympathy.

其中一个分支称为交感神经系统，与情感同情无关。

The sympathetic nervous system is generally responsible for increasing our levels of alertness.

交感神经系统通常负责提高我们的警觉性水平。

Everything from being alert like I am now, all the way up to full-blown panic attack, which fortunately I'm not right now.

从像现在这样保持警惕，一直到全面的恐慌发作，幸运的是我现在还没有发生这种情况。

The parasympathetic nervous system is often referred to as the rest and digest system, and indeed it has roles in rest and digestion, but it controls a lot more than just that.

副交感神经系统通常被称为休息和消化系统，实际上它在休息和消化方面发挥着作用，但它控制的远不止于此。

The parasympathetic branch of the autonomic nervous system controls, for instance, digestion.

例如，自主神经系统的副交感神经分支控制消化。

It controls our ability to fall asleep at night.

它控制我们晚上入睡的能力。

If the parasympathetic nervous system is overly activated, it can make us sleepy when we don't want to be sleepy.

如果副交感神经系统过度活跃，就会在我们不想瞌睡的时候让我们犯困。

It can make us pass out when we don't want to pass out.

当我们不想昏倒时，它会让我们昏倒。

It can be responsible for putting people into a state of coma.

它可能导致人们陷入昏迷状态。

So it's not good to think about the sympathetic nervous system simply as fight or flight, how it's often referred to, because it's also responsible for generating healthy, wakeful, non-anxious, non-stress levels of alertness, as well as stressed out panic states.

因此，不要将交感神经系统简单地视为“战斗或逃跑”，因为它还负责产生健康、清醒、非焦虑、非压力的警觉水平，以及压力过大的恐慌状态。

And the parasympathetic nervous system is responsible for putting us into a calm and relaxed state or a deep sleep state or a coma state if it were to be hyperactivated.

副交感神经系统负责使我们进入平静和放松的状态或深度睡眠状态或昏迷状态（如果它过度活跃）。

The autonomic nervous system is a seesaw where the levels of alertness and calm that we experience at any one moment reflect the relative balance of sympathetic nervous system and parasympathetic nervous system activity.

自主神经系统就像一个跷跷板，我们在任何时刻经历的警觉性和平静程度反映了交感神经系统和副交感神经系统活动的相对平衡。

They're sort of in a push-pull with one another.

他们有点互相推拉。

Increase the parasympathetic nervous system activity a little bit, you get a bit calmer.

稍微增加副交感神经系统的活动，你就会变得平静一些。

Increase the sympathetic nervous system activity a little bit, you get a bit more alert.

增加一点交感神经系统的活动，你就会变得更加警觉。

But they're always both active.

但他们俩总是很活跃。

The vagus nerve is classified as a parasympathetic nerve.

迷走神经被归类为副交感神经。

However, it's a bit of a misnomer because as you'll soon realize, there are pathways within the vagus nerve that were you to activate these pathways within the vagus nerve, you would become more alert, not less alert.

然而，这有点用词不当，因为你很快就会意识到，迷走神经内有一些通路，如果你激活迷走神经内的这些通路，你会变得更加警觉，而不是不那么警觉。

This is one of the things that I'm hoping to dispel through the course of this episode, which is this very common myth out there.

这是我希望通过这一集的过程消除的事情之一，这是一个非常常见的神话。

It's almost pervasive, that when you activate the vagus nerve, you're going to calm down.

当你激活迷走神经时，你就会平静下来，这几乎是普遍现象。

It is simply not true.

这根本不是真的。

Okay?

好的？

There are instances where that is true.

在某些情况下确实如此。

There are instances where the opposite is true, depending on which branch of the vagus nerve you happen to activate or suppress.

在某些情况下，情况恰恰相反，具体取决于您激活或抑制迷走神经的哪个分支。

One example, however, where activating a particular branch of the vagus nerve does indeed lead to more relaxation is the branch of the vagus nerve that again, is sensory.

然而，激活迷走神经的特定分支确实会导致更多放松的一个例子是迷走神经的感觉分支。

Okay?

好的？

So it's taking information about mechanical phenomenon, in this case pressure or touch, and it's sending that information down into the brainstem areas that are going to interpret that information.

因此，它获取有关机械现象的信息，在本例中为压力或触摸，并将该信息发送到将解释该信息的脑干区域。

This branch of the vagus nerve that is carrying sensory information doesn't come from the viscera or the neck, it comes from the head.

携带感觉信息的迷走神经分支不是来自内脏或颈部，而是来自头部。

And it's the branch of the vagus nerve that essentially goes behind the ear and in some of the deeper components of the ear.

它是迷走神经的分支，本质上位于耳朵后面和耳朵的一些更深的部位。

Remember they tell you don't put anything into your ear that's smaller than your elbow?

还记得他们告诉过您不要将任何比肘部小的东西放入耳朵中吗？

Well, I'm breaking that rule right now and I'm putting my index finger into my ear and rubbing in a circular way the area right outside the hole of the ear.

好吧，我现在打破了这个规则，我把食指放入耳朵中，以圆形方式摩擦耳洞外侧的区域。

There's a branch of the vagus nerve there.

那里有迷走神经的一个分支。

There's also, as I mentioned, a branch of the vagus nerve behind the ear.

正如我提到的，耳后还有迷走神经的分支。

And were you to rub behind the ear just gently or with a little bit of pressure, indeed you're going to activate that branch of the vagus nerve.

如果你轻轻地或稍微用力摩擦耳后，确实会激活迷走神经的分支。

That branch of the vagus nerve is carrying sensory information so that mechanical pressure is being conveyed into the brainstem, and indeed that pathway satisfies all the criteria of being a parasympathetic or calming inducing pathway.

迷走神经的分支携带感觉信息，以便将机械压力传递到脑干，实际上该通路满足副交感神经或镇静诱导通路的所有标准。

Now you can find all over the internet that rubbing behind the ears is really going to calm us down and really bring our level of overall autonomic arousal way down.

现在你可以在互联网上发现，摩擦耳后确实能让我们平静下来，并真正降低我们整体自主神经唤醒的水平。

In reality, it doesn't bring our overall level of autonomic arousal way down.

事实上，它并没有降低我们自主唤醒的整体水平。

It brings our level of autonomic arousal down a bit depending on how active our sympathetic nervous system happens to be.

它会降低我们的自主唤醒水平，具体取决于我们的交感神经系统的活跃程度。

Why do I tell you this?

我为什么要告诉你这个？

Well, I'm not trying to rain on any parties out there, but the truth is, if you're super stressed, if you're in a panic attack, rubbing behind your ears might help a little bit, but it's not going to suddenly bring you into a state of calm.

好吧，我并不是想给任何聚会泼冷水，但事实是，如果你压力很大，如果你正处于恐慌之中，摩擦耳后可能会有所帮助，但它不会让你突然进入平静状态。

Soon we're going to talk about things that can bring you into a state of calm very fast, and I will explain exactly how they work and why they work so quickly and why they are so robust.

很快我们将讨论一些可以让你很快进入平静状态的事情，我将准确解释它们是如何工作的，为什么它们工作得这么快，为什么它们如此强大。

I don't want to be disparaging of the area behind the ear or the area within the ear.

我不想贬低耳后区域或耳内区域。

Some people really like their ears rubbed.

有些人真的很喜欢揉耳朵。

I certainly like the area behind my ears rubbed like I'm doing now, or the areas within my ears gently rubbed.

我当然喜欢像现在这样摩擦耳朵后面的区域，或者轻轻摩擦耳朵内的区域。

Who doesn't like that?

谁不喜欢这样？

And indeed it's calming.

确实令人平静。

But it's one minor branch of the vagus nerve carrying sensory information.

但它是迷走神经的一个小分支，携带感觉信息。

It's not going to suddenly shift your autonomic nervous system.

它不会突然改变你的自主神经系统。

It's not going to suddenly tilt that seesaw into parasympathetic dominance as it were.

它不会突然让跷跷板倾斜到副交感神经占主导地位。

To do that, you need to leverage some of the other more robust branches of the vagus nerve, and I'll teach you how to do that in just a moment here.

为此，您需要利用迷走神经的其他一些更强大的分支，我稍后将教您如何做到这一点。

The point is that the vagus nerve does carry sort of classic parasympathetic information.

关键是迷走神经确实携带着某种经典的副交感神经信息。

If you're asked on an exam, students, med students, I don't want to be responsible for you getting this wrong.

如果你在考试中被问到，学生们，医学生，我不想为你犯这个错误负责。

I'd love to be responsible for you getting it right.

我很愿意对你的正确做法负责。

I teach neuroanatomy to medical students.

我向医学生教授神经解剖学。

If you're asked is cranial nerve 10, the vagus nerve, parasympathetic or sympathetic?

如果问你是脑神经10、迷走神经、副交感神经还是交感神经？

You should answer parasympathetic.

你应该回答副交感神经。

If you're asked if it's sensory or motor, you should say it's mixed.

如果你被问到是感觉还是运动，你应该说是混合。

It's both.

两者都是。

So it's mixed parasympathetic.

所以它是混合性副交感神经。

However, for everybody out there, med student or not, just understand that when you activate certain branches of the vagus nerve, you're either going to get an elevation in alertness, that is an increase in sympathetic nervous system activity, or a decrease in alertness, that is an elevation in parasympathetic activity, depending on which branch you activate and the context matters.

然而，对于每个人来说，无论是不是医学生，只要明白，当你激活迷走神经的某些分支时，你要么会提高警觉性，即交感神经系统活动增加，要么会降低警觉性，即副交感神经活动升高，具体取决于你激活的分支和环境。

So if you want to relax, you can rub behind your ears, you can rub inside your ears.

所以如果你想放松，可以揉耳朵后面，也可以揉耳朵里面。

If you have permission, you can do that to the person next to you If they like it.

如果您获得许可，您可以对旁边的人这样做（如果他们喜欢的话）。

But it's not the case that activating any branch of the vagus nerve is going to calm us down.

但激活迷走神经的任何分支并不能让我们平静下来。

That's simply not the case, and in a moment, I'll tell you why.

事实并非如此，稍后我会告诉您原因。

I'd like to take a quick break and acknowledge our sponsor, AG1.

我想稍微休息一下并感谢我们的赞助商 AG1。

AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.

AG1 是一种维生素矿物质益生菌饮料，还包含益生元和适应原。

As somebody who's been involved in research science for almost three decades and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance.

作为一个从事科学研究近三十年以及同样长期从事健康和健身工作的人，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。

I discovered AG1 back in 2012, long before I ever had a podcast, and I've been taking it every day since.

我早在 2012 年就发现了 AG1，那时我还没有播客，从那时起我就每天都在服用它。

I find it improves all aspects of my health, my energy, my focus, and I simply feel much better when I take it.

我发现它改善了我的健康、精力、注意力的各个方面，而且服用它后我感觉好多了。

AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.

AG1 使用最优质的成分进行正确的组合，并且在不增加成本的情况下不断改进其配方。

In fact, AG1 just launched their latest formula upgrade.

事实上，AG1刚刚推出了他们最新的配方升级。

This next-gen formula is based on exciting new research on the effects of probiotics on the gut microbiome, and it now includes several clinically studied probiotic strains shown to support both digestive health and immune system health, as well as to improve bowel regularity and to reduce bloating.

这种下一代配方基于关于益生菌对肠道微生物组影响的令人兴奋的新研究，它现在包含几种经过临床研究的益生菌菌株，这些益生菌菌株显示出支持消化健康和免疫系统健康，以及改善肠道规律性和减少腹胀。

Whenever I'm asked if I could take just one supplement, what that supplement would be, I always say AG1.

每当我被问到是否可以只服用一种补充剂时，我总是说 AG1。

If you'd like to try AG1, you can go to drinkag1.com/huberman.

如果您想尝试 AG1，可以访问 Drinkag1.com/huberman。

For a limited time, AG1 is giving away a free one-month supply of omega-3 fish oil, along with a bottle of vitamin D3 plus K2.

AG1 限时免费赠送一个月的 omega-3 鱼油，以及一瓶维生素 D3 加 K2。

As I've highlighted before on this podcast, omega-3 fish oil and vitamin D3 K2 have been shown to help with everything from mood and brain health, to heart health, to healthy hormone status, and much more.

正如我之前在此播客中强调的那样，omega-3 鱼油和维生素 D3 K2 已被证明对改善情绪和大脑健康、心脏健康、健康激素状态等各个方面都有帮助。

Again, that's drinkag1.com/huberman to get a free one-month supply of omega-3 fish oil, plus a bottle of vitamin D3 plus K2 with your subscription.

再次强调，您可以通过 Drinkag1.com/huberman 获得一个月的免费 omega-3 鱼油，以及一瓶维生素 D3 和 K2。

Today's episode is also brought to us by ROKA.

今天的节目也是ROKA给我们带来的。

I'm excited to share that ROKA and I recently teamed up to create a new pair of red lens glasses.

我很高兴与大家分享，我和 ROKA 最近联手打造了一副新的红色镜片眼镜。

These red lens glasses are meant to be worn in the evening after the sun goes down.

这些红色镜片的眼镜适合在晚上太阳落山后佩戴。

They filter out short wavelength light that comes from screens and from LED lights, which are the most common indoor lighting nowadays.

它们过滤掉来自屏幕和 LED 灯的短波长光，这是当今最常见的室内照明。

I want to emphasize ROKA red lens glasses are not traditional blue blockers.

我想强调的是，ROKA 红色镜片眼镜不是传统的防蓝光眼镜。

They do filter out blue light, but they filter out a lot more than just blue light.

它们确实过滤掉蓝光，但它们过滤的不仅仅是蓝光。

In fact, they filter out the full range of short wavelength light that suppresses the hormone melatonin.

事实上，它们会过滤掉所有抑制褪黑激素的短波长光。

By the way, you want melatonin high in the evening and at night.

顺便说一句，您需要在傍晚和夜间获得高浓度的褪黑激素。

It makes it easy to fall and stay asleep.

它使人很容易入睡并保持睡眠状态。

And those short wavelengths trigger increases in cortisol.

这些短波长会引发皮质醇的增加。

Increases in cortisol are great in the early part of the day, but you do not want increases in cortisol in the evening and at night.

一天中的早些时候，皮质醇会大量增加，但您不希望傍晚和晚上皮质醇会增加。

These ROKA red lens glasses ensure normal, healthy increases in melatonin and that your cortisol levels stay low, which is, again, what you want in the evening and at night.

这些 ROKA 红色镜片眼镜可确保褪黑激素正常、健康地增加，并使您的皮质醇水平保持在较低水平，这也是您在晚上和晚上想要的。

In doing so, these ROKA red lens glasses really help you calm down and improve your transition to sleep.

通过这样做，这些 ROKA 红色镜片眼镜确实可以帮助您平静下来并改善您的睡眠过渡。

ROKA red lens glasses also look great.

ROKA 红色镜片眼镜也很好看。

They have a ton of different frames to select from, and you can wear them out to dinner or concerts, and you can still see things.

他们有大量不同的镜框可供选择，你可以戴着它们去参加晚宴或音乐会，但你仍然可以看到东西。

I don't recommend you wear them while driving just for safety purposes, but if you're out to dinner, you're at a concert, you're at a friend's house, or you're just at home, pop those ROKA red lens glasses on and you'll really notice the difference in terms of your levels of calm and all the sleep stuff I mentioned earlier.

出于安全考虑，我不建议您在开车时佩戴它们，但如果您出去吃饭、听音乐会、在朋友家，或者只是在家，戴上 ROKA 红色镜片眼镜，您会真正注意到平静程度和我之前提到的所有睡眠质量方面的差异。

So it really is possible to support your biology, be scientific about it, and remain social at the same time, if you like.

因此，如果您愿意，确实可以支持您的生物学，对其进行科学研究，同时保持社交性。

If you'd like to try ROKA, go to roka.com.

如果您想尝试 ROKA，请访问 roka.com。

That's R-O-K-A.com and enter the code Huberman to save 20% off your first order.

这是 R-O-K-A.com，输入代码 Huberman 即可为您的第一笔订单节省 20%。

Again, that's roka.com and enter the code Huberman at checkout.

同样，这是 roka.com，并在结账时输入代码 Huberman。

Okay, so we've talked about all the sensory information coming in from behind the ear, from deep in the ear, from the body, coursing up past the nodose ganglion into the brainstem.

好的，我们已经讨论了所有来自耳后、耳朵深处、身体的感觉信息，经过结状神经节进入脑干。

I told you earlier, and it's still true now, that 85% of the vagus nerve pathways are sensory in nature, carrying chemical and mechanical information.

我之前告诉过你，85% 的迷走神经通路本质上是感觉神经，携带化学和机械信息，现在仍然如此。

So what about this other 15% of the vagus nerve that is not carrying sensory information from the body, from the head, into these brainstem nuclei?

那么另外 15% 的迷走神经不将来自身体、头部的感觉信息传递到这些脑干核团中呢？

By the way, when I say brainstem nuclei, I don't mean nuclei in the context of one neuron.

顺便说一句，当我说脑干核时，我并不是指一个神经元中的核。

This can be a little bit confusing, but when we hear about the nucleus of a neuron, we mean the area that generally contains the DNA, and we're distinguishing it from the axon and the other parts.

这可能有点令人困惑，但当我们听到神经元的细胞核时，我们指的是通常包含 DNA 的区域，我们将其与轴突和其他部分区分开来。

When we hear about a nucleus in the brain, these neuroanatomists should have been more creative, but when we're hearing about a nucleus in the brain, it means a collection of different neurons, so a big group of neurons.

当我们听到大脑中的细胞核时，这些神经解剖学家应该更有创意，但是当我们听到大脑中的细胞核时，它意味着不同神经元的集合，所以是一大群神经元。

So when I say brainstem nuclei, I mean a lot of neurons, thousands of neurons in little clumps there that we call nuclei.

因此，当我说脑干核时，我指的是许多神经元，数千个神经元，形成小团块，我们称之为核。

So the vagus nerve includes different nuclei, different collections of neurons, and these neurons have what we call efferents, outputs to, as you might have guessed, the body.

因此，迷走神经包括不同的细胞核、不同的神经元集合，这些神经元具有我们所说的传出神经，正如您可能已经猜到的那样，输出到身体。

Back to the various organs of the body.

回到身体的各个器官。

They also have connections to things within the head and face area, but for the time being, I'm mostly going to talk about the motor outputs of the vagus nerve that come from these brainstem nuclei.

它们还与头部和面部区域内的事物有联系，但目前，我主要讨论来自这些脑干核团的迷走神经的运动输出。

So these motor outputs are not themselves paying attention to mechanical or chemical information.

因此，这些电机输出本身并不关注机械或化学信息。

They are going to control the organs of the body.

他们将控制身体的器官。

This is extremely important if you want to be able to understand and leverage your vagus nerve for health and wellbeing, mental health, physical health, performance.

如果您希望能够了解并利用迷走神经来促进健康和福祉、心理健康、身体健康和表现，这一点非常重要。

And even for accelerated learning.

甚至是为了加速学习。

I guess that would fall under performance.

我想这属于性能范畴。

Or for recovery from different diseases.

或者从不同的疾病中恢复。

There are really nice papers starting to emerge that if you can selectively activate these motor pathways, you can accelerate and increase the recovery from stroke, so this is of serious significance.

有一些非常好的论文开始出现，如果你能选择性地激活这些运动通路，你就可以加速和增加中风的恢复，所以这是具有重要意义的。

But for those of us that fortunately don't have strokes, it's still of serious significance.

但对于我们这些幸运地没有中风的人来说，这仍然具有重要意义。

And in fact, right now I'm going to tell you about an actionable tool whereby you can leverage one of these motor pathways to a very specific endpoint anytime you want.

事实上，现在我将向您介绍一种可操作的工具，您可以随时利用这些运动路径之一到达非常特定的终点。

So let's talk about how you can leverage these motor pathways of the vagus in order to what's called autoregulate.

那么让我们来谈谈如何利用迷走神经的这些运动通路来实现所谓的自动调节。

Autoregulation is not just a fancy word for calming down.

自动调节不仅仅是一个用来形容平静的花哨词。

We are going to talk about calming down, but autoregulation is the way in which your vagus nerve makes sure that that seesaw of sympathetic nervous system to parasympathetic nervous system balance doesn't get tilted too far to the side of sympathetic nervous system activation, that your levels of alertness, your heart rate, your breathing rate, et cetera, don't get too high.

我们将讨论平静下来，但自我调节是迷走神经确保交感神经系统与副交感神经系统平衡的跷跷板不会向交感神经系统激活一侧倾斜太远的方式，确保您的警觉水平、心率、呼吸频率等不会变得太高。

And the reason it's called autoregulation and not just calming down is that autoregulation is something that's always happening in the background As you're going about your daily activities.

它被称为自动调节而不仅仅是平静下来的原因是，当您进行日常活动时，自动调节总是在后台发生。

In fact, it's also happening while you sleep.

事实上，它也会在你睡觉时发生。

In fact, now we're going to talk about things that you can do deliberately to indeed calm down, but to also increase the amount of auto-regulation that occurs during your entire day when you're not focusing on doing these particular protocols, as well as during sleep, and that will result in elevated, what's called HRV or heart rate variability.

事实上，现在我们要讨论的是，你可以刻意做一些事情来真正平静下来，但同时也会增加你一整天不专注于执行这些特定协议时以及睡眠期间发生的自动调节量，这将导致 HRV 或心率变异性升高。

Now, I realize that's a tall order, but what we're going to do is we're going to step through this first by focusing on the protocol, and then now that you're familiar with all the business about sensory and motor and parasympa, da, da, da.

现在，我意识到这是一项艰巨的任务，但我们要做的是，我们首先关注协议，然后现在您已经熟悉了有关感觉、运动和副交感的所有业务，哒，哒，哒。

Now that you have all that science and nomenclature in mind, it will all make perfect sense as I describe this protocol for auto-regulation and improving HRV and all the protocols that follow.

现在您已经记住了所有这些科学和术语，当我描述这个用于自动调节和改善 HRV 的协议以及随后的所有协议时，一切都将变得非常有意义。

Okay, so embedded in your brain and in your vagal nerve pathways and in your body, you have an incredible neural circuit.

好吧，在你的大脑、迷走神经通路和你的身体中，你有一个令人难以置信的神经回路。

This neural circuit is one that you are born with, and it's one that you will have your entire life.

这种神经回路是你与生俱来的，也是你一生都会拥有的。

This is also a pathway that you'll want to keep tuned up.

这也是您需要不断调整的途径。

That is, that you'll want to make sure is activated on a pretty frequent basis, super easy to do, as you'll soon see, so that the pathway does not deteriorate.

也就是说，您需要确保非常频繁地激活它，这非常容易做到，您很快就会看到，这样通路就不会恶化。

This is a pathway that originates in an area of your brain called the dorsolateral prefrontal cortex.

这是一条起源于大脑中称为背外侧前额叶皮层的区域的通路。

Now, the dorsolateral prefrontal cortex, by the way, it's the left dorsolateral prefrontal cortex in particular, sort of on the left upper part of the front of your skull.

现在，顺便说一下，背外侧前额叶皮层，特别是左背外侧前额叶皮层，位于头骨前部的左上部。

If you were to go deep to that area, you would be on the left dorsal top, lateral side, prefrontal cortex, kind of toward the front, right behind your forehead.

如果你要深入到那个区域，你会在左背顶部、侧面、前额皮质，有点向前，就在你的前额后面。

Okay?

好的？

Dorsolateral prefrontal cortex sits deep to that area.

背外侧前额叶皮层位于该区域的深处。

The dorsolateral prefrontal cortex has outputs to a couple of other brain areas called the cingulate, called the insula.

背外侧前额叶皮层向其他几个称为扣带皮层（称为岛叶）的大脑区域输出信号。

You don't have to worry about those names unless you're really interested in them.

除非您真的对它们感兴趣，否则您不必担心这些名称。

Those areas have communication with one of the brainstem nuclei, one of those brainstem areas that gets input from the sensory pathways, from the body, from the head, of the vagus, and that also contains neurons that have motor output to particular areas of your body.

这些区域与脑干核团之一进行通信，脑干核团是从感觉通路、身体、头部、迷走神经获取输入的脑干区域之一，并且还包含对身体特定区域进行运动输出的神经元。

And that brain area, and you're going to love this, is called nucleus ambiguus.

你一定会喜欢这个大脑区域，它被称为疑核。

I kid you not, it's called nucleus ambiguus.

我没有骗你，这就是所谓的“暧昧核”。

Nucleus ambiguus contains some neurons that project down to what's called the sinoatrial node of the heart, and those neurons are responsible for deceleration of heart rate.

疑核含有一些神经元，这些神经元向下投射到心脏的窦房结，这些神经元负责心率减慢。

And it turns out that you can selectively activate those neurons in no small part because they receive input, albeit several synapses away from the left dorsolateral prefrontal cortex.

事实证明，你可以选择性地激活这些神经元，因为它们接收输入，尽管有几个突触远离左背外侧前额叶皮层。

Because the prefrontal cortex is involved in deliberate action, in planning and execution of action.

因为前额叶皮层参与有意识的行动、行动的计划和执行。

It doesn't do it alone.

它不是单独做的。

It does it through communication with some other brain structures.

它通过与其他一些大脑结构的交流来做到这一点。

But if you, for instance, decide that you're going to activate this deceleration pathway, you can do it.

但是，例如，如果您决定要激活此减速路径，您就可以做到。

The beautiful thing is these neurons that also control deceleration of heart rate are active in the background.

美妙的是，这些控制心率减速的神经元在后台很活跃。

They're under autonomic control, but you can take control of them.

它们处于自主控制之下，但您可以控制它们。

When does that happen?

什么时候会发生这种情况？

Well, for instance, in sleep, if your heart rate starts to increase, these decelerating neurons, which are neurons of the vagus nerve, they're motor output neurons, they release acetylcholine, and they act on the sinoatrial node, which is a node within the heart that controls heart rate to slow your heart rate down.

举例来说，在睡眠中，如果您的心率开始增加，这些减速神经元（迷走神经的神经元）是运动输出神经元，它们会释放乙酰胆碱，并作用于窦房结（心脏内控制心率的一个节点）以减慢您的心率。

Okay?

好的？

This is the way in which your heart rate never gets too high.

通过这种方式，您的心率永远不会太高。

The seesaw, that is the autonomic nervous system, it's kind of weighted to the sympathetic nervous system side.

跷跷板，即自主神经系统，它有点偏重于交感神经系统一侧。

A simple example of this is if you have to stay awake, you can probably do it.

一个简单的例子是，如果你必须保持清醒，你也许可以做到。

At some point you'll fall asleep.

在某个时刻你会睡着。

But if you really want to fall asleep, it's harder to make yourself fall asleep.

但如果你真的想睡觉，让自己入睡就更难了。

The sympathetic nervous system is one that we can more easily leverage in order to push through things, deadlines, stay up to take care of a sick relative.

我们可以更轻松地利用交感神经系统来完成任务、完成最后期限、熬夜照顾生病的亲戚。

Push ourselves to migrate out from a dangerous place or away from a famine.

推动我们离开危险的地方或远离饥荒。

Another example of a dangerous place, I guess.

我猜这是危险地方的另一个例子。

The idea here is that the sympathetic nervous system has kind of a bias towards activity, and in fact, your heart rate is driven by the sympathetic nervous system, and that heart rate would continue to accelerate unless there was this deceleration pathway that every once in a while would pump the brake on heart rate.

这里的想法是，交感神经系统对活动有一定的偏向，事实上，你的心率是由交感神经系统驱动的，心率会继续加速，除非有这种减速途径，每隔一段时间就会对心率进行刹车。

And that's what this vagal pathway from nucleus ambiguus down to the sinoatrial node is doing.

这就是这条从疑核到窦房结的迷走神经通路所做的事情。

And by the way, this deceleration of heart rate that goes from the vagus motor pathway to the sinoatrial node is the basis of what's called HRV or heart rate variability.

顺便说一句，这种从迷走运动通路到窦房结的心率减速是所谓 HRV 或心率变异性的基础。

We hear a lot nowadays about heart rate variability.

现在我们听到很多关于心率变异性的说法。

For those of you that have heard of it and for those of you that haven't, having a higher HRV or heart rate variability is a good thing.

对于那些听说过和没有听说过的人来说，较高的 HRV 或心率变异性是一件好事。

Right?

正确的？

Normally, if you hear something like heart rate variability sounds like a bad thing, turns out it's a great thing.

通常，如果您听到心率变异之类的事情听起来像是一件坏事，那么事实证明这是一件好事。

Heart rate variability is essentially the distance or the time rather between beats of the heart.

心率变异性本质上是指心跳之间的距离或时间。

So you might think that it's great to have a really consistent heart rate, boom, doom.

所以你可能会认为拥有一个真正一致的心率是很棒的，繁荣，厄运。

Or actually, in reality it's more like do-doom, do-doom.

或者实际上，实际上它更像是“末日”，“末日”。

And I'm missing some of the beats within the waveform, but you get the idea.

我错过了波形中的一些节拍，但你明白了。

But actually, it's well known to be correlated with a number of positive health outcomes, including things related to brain and body and longevity and performance to have high heart rate variability.

但实际上，众所周知，它与许多积极的健康结果相关，包括与大脑和身体、长寿和高心率变异性表现相关的事物。

Heart rate variability is going to lead to a pattern of heartbeats that is more like doom, doom, doom, doom, doom, doom, doom, doom, doom, doom, doom, doom.

心率变异性将导致一种更像是厄运、厄运、厄运、厄运、厄运、厄运、厄运、厄运、厄运、厄运、厄运、厄运的心跳模式。

Now, you might say that's arrhythmia.

现在，你可能会说这是心律失常。

Ah, but there are cases of arrhythmia that are good and there are cases of arrhythmia that are bad.

啊，但是有些心律失常是好的，有些心律失常是坏的。

Higher HRV in general is a good thing.

一般来说，较高的 HRV 是一件好事。

You want it during sleep and you want it during wakeful states.

你在睡眠时想要它，在清醒状态下你也想要它。

In sleep, heart rate variability comes about because this vagal pathway from nucleus ambiguus, so the cell bodies, the nuclei, literally the DNA within those nuclei of those neurons reside in nucleus ambiguus and they project to the sinoatrial node, and every once in a while they'll just pump the brake on heart rate and slow heart rate down, and then they'll come off that brake.

在睡眠中，心率变异性的发生是因为来自疑核的迷走神经通路，因此细胞体、细胞核，实际上是这些神经元的细胞核内的 DNA 驻留在疑核中，它们投射到窦房结，每隔一段时间它们就会对心率进行制动并减慢心率，然后它们就会脱离制动。

Slow it down, come off heart rate.

放慢速度，降低心率。

And here's the really beautiful part, and the way that you get actionable leverage over the system The control by the vagus nerve of the sinoatrial node and heart rate is coordinated with your breathing.

这是真正美妙的部分，以及您对系统获得可操作影响力的方式。窦房结迷走神经和心率的控制与您的呼吸相协调。

Now, as I tell you this, it'll make perfect sense, but I just want you to step back for a second and realize that these systems of the body are so elegantly coordinated, and here's how it works with respect to heart rate and breathing.

现在，正如我告诉你的那样，这是完全有道理的，但我只是想让你退后一步，意识到身体的这些系统是如此优雅地协调，这就是它在心率和呼吸方面的工作原理。

When you inhale air, of course, your lungs expand.

当然，当你吸入空气时，你的肺部就会扩张。

You have a muscle that sits below your lungs called the diaphragm.

肺部下方有一块肌肉，称为膈肌。

As you inhale air, of course, that diaphragm moves down.

当然，当你吸入空气时，隔膜会向下移动。

Now, as your diaphragm moves down and your lungs expand, your heart literally has a bit more space in the thoracic cavity to expand.

现在，当你的横膈膜向下移动并且肺部扩张时，你的心脏在胸腔中实际上有更多的空间可以扩张。

Okay, it's not going to swell massively, but it's going to expand.

好吧，它不会大幅膨胀，但它会扩大。

Now, as a consequence of that expansion, the blood that's moving through your heart is going to move a little bit more slowly per unit volume.

现在，由于扩张的结果，流经心脏的血液每单位体积的流动速度会慢一些。

That is sensed by a particular group of neurons in your heart, and that sends a signal to your sympathetic nervous system to speed your heart rate up.

这是由心脏中的一组特定神经元感知到的，并向您的交感神经系统发送信号以加快您的心率。

Put differently, inhaling speeds your heart rate up.

换句话说，吸气会加速你的心率。

Now, the converse is also true.

现在，反之亦然。

When you exhale, your lungs deflate, your diaphragm moves up, and as a consequence, there's slightly less space for the heart.

当你呼气时，你的肺部会收缩，横膈膜会向上移动，因此，心脏的空间会稍微减少。

So the heart shrinks a little bit.

于是心就缩了一点。

Not a ton, but it shrinks a little bit, and it's enough such that whatever blood is in the heart moves through more quickly per unit volume.

不是一吨，但它收缩了一点，这足以使心脏中的任何血液在单位体积内流动得更快。

That faster movement is sensed by neurons within the heart, sends a signal to the brain, and the brain activates those neurons within nucleus ambiguus and very quickly sends a signal to the sinoatrial node to slow your heart rate down.

心脏内的神经元感知到这种更快的运动，并向大脑发送信号，大脑激活疑核内的这些神经元，并很快向窦房结发送信号以减慢心率。

Put differently, exhales slow your heart rate down, and they do so by way of vagal control over the sinoatrial node.

换句话说，呼气会降低你的心率，这是通过迷走神经对窦房结的控制来实现的。

This is the deceleration pathway over heart rate.

这是心率的减速途径。

So, as I mentioned, this is happening all the time during sleep.

所以，正如我提到的，这种情况在睡眠期间一直在发生。

You don't have to be consciously aware for this to happen.

你不必有意识地意识到这种情况的发生。

It's a fortunate consequence of nature that the neurons within your brain stem that control breathing and the neurons within your brain stem that control heart rate and the other neurons within the heart itself that control heart rate, the pacemaker cells, all can function without you having to think about it.

这是大自然的幸运结果，脑干内控制呼吸的神经元、脑干内控制心率的神经元以及心脏本身控制心率的其他神经元（起搏器细胞）都可以发挥作用，而无需您考虑。

That's a wonderful thing for obvious reasons.

出于显而易见的原因，这是一件美妙的事情。

It's also the case that because we have this input from the left dorsolateral prefrontal cortex down through a couple other structures like the cingulate and the insula, and that converge on nucleus ambiguus.

情况也是如此，因为我们从左背外侧前额叶皮层向下通过扣带皮层和岛叶等其他几个结构，并汇聚到疑核上。

If you decide to slow your heart rate down, you can do it, and you do so by doing a deliberate exhale and/or by increasing the intensity or the duration of your exhale.

如果您决定降低心率，您可以通过有意识地呼气和/或增加呼气的强度或持续时间来做到这一点。

So you can do that right now.

所以你现在就可以这样做。

If you want to slow your heart rate down, that is, if you want to increase parasympathetic nervous system activity and you want to calm down fast, you can literally just exhale slow your heart rate down, and exhales tilt that seesaw, that is the autonomic nervous system, more toward the parasympathetic side.

如果你想减慢你的心率，也就是说，如果你想增加副交感神经系统的活动，你想快速平静下来，你可以直接呼气，减慢你的心率，呼气时跷跷板的倾斜，那就是自主神经系统，更偏向副交感神经一侧。

Now, I've talked before on this podcast and all over social media about the so-called physiological sigh, a naturally occurring form of breathing that occurs in sleep and that we can deliberately do anytime we want to calm down fast.

现在，我之前在这个播客和所有社交媒体上谈论过所谓的生理叹息，这是一种在睡眠中自然发生的呼吸形式，我们可以在任何想要快速平静下来的时候有意识地这样做。

And the physiological sigh consists of, as many of you know, two inhales through the nose, followed by a long to lungs empty exhale through the mouth.

正如你们许多人所知，生理叹息包括通过鼻子两次吸气，然后通过嘴长长地呼气到肺部。

Typically, the first inhale is longer.

通常，第一次吸气时间较长。

Again, it's done through the nose.

再说一次，它是通过鼻子完成的。

The second inhale is shorter, kind of a sharp inhale to make sure you maximally inflate all the little sacs within your lungs, and then the exhale is a long, slow exhale that dumps all your air.

第二次吸气较短，是一种尖锐的吸气，以确保最大限度地给肺部的所有小囊充气，然后呼气是一次长而缓慢的呼气，排出所有空气。

I'll just demonstrate the physiological sigh for you, for those of you that haven't seen it.

我只是向你们展示一下生理叹息，对于那些还没有看过的人来说。

Again, big inhale through the nose, second sharp inhale through the nose to make sure you maximally inflate the lungs, and then long exhale till lungs empty.

再次通过鼻子大力吸气，第二次通过鼻子急剧吸气，确保肺部最大限度地充气，然后长呼气，直到肺部排空。

It goes like this.

事情是这样的。

Okay, lungs are empty.

好吧，肺已经空了。

That is indeed the fastest way to activate the parasympathetic nervous system and to tilt that seesaw from levels of high sympathetic nervous system activation to lower levels of sympathetic nervous system activation.

这确实是激活副交感神经系统以及从高交感神经系统激活水平向低水平交感神经系统激活倾斜的最快方法。

In fact, I immediately feel calmer.

事实上，我立刻就感到平静了。

Maybe you can even hear it in my voice.

也许你甚至可以从我的声音中听出来。

So when you do a physiological effect, you're getting both a chemical signal into the brain.

因此，当你产生生理效应时，你就会将化学信号输入大脑。

That is the adjustment of that carbon dioxide-oxygen ratio.

这就是二氧化碳与氧气比率的调整。

It's mainly due to the offloading of carbon dioxide.

这主要是由于二氧化碳的卸载。

That lower level of carbon dioxide is registered by the brain very quickly and leads to an increase in calm.

大脑很快就会记录到较低水平的二氧化碳，从而使人更加平静。

The deceleration of heart rate driven by the exhale is also registered by the brain very quickly, leads to an increase in calm.

呼气引起的心率减慢也很快被大脑记录下来，导致平静度增加。

When you just emphasize an exhale, meaning you extend it or you make it more intense and you don't do the two inhales first, that is you don't do the physiological sigh, well, you get the mechanical signal, but you don't get the chemical signal, at least not to the same degree you do with the physiological sigh.

当你只是强调呼气时，意味着你延长呼气或使其更加强烈，并且你没有先进行两次吸气，也就是说你没有进行生理叹息，那么，你会得到机械信号，但你不会得到化学信号，至少不会达到与生理叹息相同的程度。

Put simply, if you want to calm down fast, ideally, you do the physiological sigh.

简而言之，如果你想快速平静下来，理想情况下，你可以进行生理叹息。

However, it turns out that one of the best ways to improve your HRV, both in sleep and in wakeful states, which takes a very minimum of effort and is rarely, if ever, discussed, is simply throughout the day, I would say 10, 15, maybe even 20 times per day.

然而，事实证明，改善 HRV 的最佳方法之一（无论是在睡眠状态还是在清醒状态）只需全天进行，我想说每天 10、15、甚至 20 次，这种方法只需付出最少的努力，而且很少（如果有的话）被讨论。

Anytime it occurs to you to just deliberately extend your exhale, that is to pump the brake on your heart rate through the vagus nerve pathway that I've been describing, just exhale.

每当你想到要故意延长呼气时，即通过我所描述的迷走神经通路来抑制心率，就呼气。

Slow your heart rate down and then get about your normal routine.

减慢心率，然后恢复正常生活。

You can do that essentially any time you remember to.

您基本上可以在任何您记得的时候这样做。

This is literally going to increase your HRV.

这实际上会增加您的 HRV。

You now know the mechanism by which it does that.

您现在知道它执行此操作的机制了。

And get this, it will also increase your HRV in sleep at night.

得到这个，它也会增加你晚上睡眠时的 HRV。

And the reason is this pathway that originates with the left dorsolateral prefrontal cortex and goes down to nucleus ambiguus and then to the sinoatrial node of the heart because it's under conscious control and Because it's subject to what we call plasticity, to strengthening and to weakening.

原因是这条通路起源于左背外侧前额叶皮层，向下到达疑核，然后到达心脏的窦房结，因为它受到有意识的控制，并且因为它受到我们所说的可塑性、加强和削弱的影响。

That is, if you use it deliberately, it gets strengthened.

也就是说，如果你刻意使用它，它就会得到加强。

If you don't use it deliberately, it gets weakened.

如果你不刻意使用它，它就会被削弱。

Well, that's a great thing because it means that if you just simply remember to do some extended exhales throughout the day, you're going to strengthen this pathway such that it operates in the background through autoregulation without you ever having to think about it.

嗯，这是一件很棒的事情，因为这意味着，如果你只是记住全天进行一些长时间的呼气，你就会加强这条路径，使其通过自动调节在后台运行，而你无需考虑它。

Now, of course, that effect wears off over time if you don't occasionally remember to just do some longer exhales.

当然，如果你偶尔不记得做更长的呼气，那么随着时间的推移，这种效果就会消失。

But this is a wonderful protocol, in my opinion, because it capitalizes on an inborn circuit.

但在我看来，这是一个很棒的协议，因为它利用了天生的电路。

A circuit that you were born with that is already installed that you can use at any point.

您与生俱来的电路已经安装好，您可以随时使用。

It doesn't take any learning, but that if you just ping every once in a while with some extended exhales throughout the day, it takes essentially no time, you get the benefit of feeling a little bit calmer, slowing your heart rate down, and your HRV, which is correlated with a host of positive health outcomes in the short and long term, will increase.

这不需要任何学习，但如果你只是在一天中每隔一段时间进行一次长时间的呼气，那么基本上不需要时间，你会感觉更平静，减慢你的心率，并且你的 HRV（与短期和长期的许多积极健康结果相关）将会增加。

Two interesting things everyone should be aware of is that as we age, of course, a number of things happen.

每个人都应该意识到的两件有趣的事情是，随着年龄的增长，当然会发生很多事情。

Memory gets slightly to much poorer.

记忆力会稍微变差。

There are ways to offset that.

有一些方法可以抵消这一点。

Heart rate variability gets much worse.

心率变异性变得更糟。

Now, an interesting finding from Nolan Williams Lab at Stanford is that if you activate dorsolateral prefrontal cortex using what's called transcranial magnetic stimulation, this is a procedure where you take a stimulator and you non-invasively place it on the skull outside and just above dorsolateral prefrontal cortex, and you stimulate through the skull, dorsolateral prefrontal cortex.

现在，斯坦福大学诺兰·威廉姆斯实验室的一个有趣发现是，如果你使用所谓的经颅磁刺激来激活背外侧前额叶皮层，在这种过程中，你需要一个刺激器，然后将其无创地放置在头骨外侧和背外侧前额叶皮层上方，然后通过头骨刺激背外侧前额叶皮层。

You observe, as you would expect, a deceleration of heart rate, and it's known to be carried through this vagal pathway to the sinoatrial node.

正如您所期望的，您观察到心率减慢，并且已知心率通过迷走神经通路传递至窦房结。

Even after the stimulation is removed, you find that heart rate variability increases because this pathway has been stimulated into neuroplasticity.

即使在去除刺激后，您也会发现心率变异性增加，因为该通路已被刺激为神经可塑性。

It's strengthened.

加强了啊

The other way to strengthen this pathway is to do exactly what I just described, to deliberately engage this long exhale mechanism various times throughout the day.

加强这一途径的另一种方法是完全按照我刚才描述的那样进行，在一天中多次有意识地使用这种长呼气机制。

Now, if you miss a day, is the pathway going to atrophy?

现在，如果你错过一天，这条通路会萎缩吗？

No. If you do it 50 times a day, is it going to strengthen more than if you do it one time per day?

不会。如果你每天做 50 次，效果会比每天做一次更强吗？

Yes.

是的。

Do we know the exact thresholds of how many times per day you should be doing these deliberate exhales in order to keep this pathway robust?

我们是否知道每天应该进行多少次有意识的呼气以保持这条通路的稳健的确切阈值？

No. Unfortunately, we do not.

不。不幸的是，我们不这样做。

However, we do know that in human patients that suffer atrophy of the dorsolateral prefrontal cortex that's associated with normal aging or with accelerated atrophy of dorsolateral prefrontal cortex or lesions of dorsolateral prefrontal cortex that tend to occur in older people who get strokes or just associated with the normal aging process, heart rate variability declines with age.

然而，我们确实知道，在患有背外侧前额叶皮质萎缩（与正常衰老相关）或背外侧前额叶皮质加速萎缩或背外侧前额叶皮质损伤（常发生于中风老年人或仅与正常衰老过程相关）的人类患者中，心率变异性随着年龄的增长而下降。

And it is now thought that heart rate variability declines with age, of course, in part through lower levels of physical activity because there are, of course, certain forms of physical activity, like high-intensity interval training, to keep that heart rate variability elevated over time using exercise.

现在人们认为心率变异性随着年龄的增长而下降，当然，部分原因是体力活动水平较低，因为当然有某些形式的体力活动，比如高强度间歇训练，可以通过锻炼来保持心率变异性随着时间的推移而升高。

But it's also true that if this pathway degenerates, you see a decrease in heart rate variability.

但如果这条通路退化，你会看到心率变异性下降，这也是事实。

If you keep this pathway engaged by behaviorally, deliberately doing these long exhales, or if you take the more robust approach of transcranial magnetic stimulation, something that most people, unfortunately, won't have the opportunity to do, although maybe in the future, there will be commercial devices that will allow us to do this.

如果你通过行为上故意做这些长时间的呼气来保持这条通路的参与，或者如果你采取更强大的经颅磁刺激方法，不幸的是，大多数人没有机会这样做，尽管也许在未来，会有商业设备允许我们做到这一点。

You can keep heart rate variability higher as you age, which as I mentioned before, is correlated with a number of different positive health outcomes.

随着年龄的增长，您可以保持较高的心率变异性，正如我之前提到的，这与许多不同的积极健康结果相关。

So these pathways by which we can tap into deliberate activation of this vagal control over the sinoatrial node are not just incidental.

因此，我们可以有意激活迷走神经对窦房结的控制的这些途径不仅仅是偶然的。

They turn out to be central to the aging process.

事实证明，它们是衰老过程的核心。

They turn out to be central to countering the aging process, and you now know you have some agency and control over them.

事实证明，它们是对抗衰老过程的核心，而且你现在知道你对它们有一定的代理权和控制力。

So earlier I was talking about how despite the fact the vagus nerve is classified as a parasympathetic nerve, that it also can be alerting.

早些时候我谈到尽管迷走神经被归类为副交感神经，但它也可以发出警报。

It can increase levels of sympathetic nervous system activity.

它可以增加交感神经系统的活动水平。

And that runs counter to the concept of parasympathetic, which is always labeled as rest and digest.

这与副交感神经的概念背道而驰，副交感神经总是被贴上“休息和消化”的标签。

I'm now going to tell you a tool that you can use when you're feeling less than energized, less than motivated, and when you need to exercise and you don't feel like doing it, and when you want to leverage exercise as a way to improve brain function and plasticity.

我现在要告诉你一个工具，当你感觉精力不足、缺乏动力时，当你需要锻炼但又不想锻炼时，以及当你想利用锻炼来改善大脑功能和可塑性时，你可以使用它。

It all involves the vagus nerve, and it involves an aspect of the vagus nerve that very few people are aware of, but in my opinion, is one of the coolest aspects of the vagus nerve.

这一切都涉及迷走神经，它涉及迷走神经的一个方面，很少有人意识到，但在我看来，这是迷走神经最酷的方面之一。

It's at least as cool as vagal control over heart rate variability and autoregulation.

它至少与迷走神经对心率变异性和自动调节的控制一样酷。

And it goes like this.

事情是这样的。

There's a beautiful set of findings from a guy named Peter Strick at the University of Pittsburgh, who used these really cool methods for tracing connections between the brain and body to ask the question: What areas of the brain are communicating with our adrenal glands?

匹兹堡大学的彼得·斯特里克 (Peter Strick) 提出了一系列精彩的发现，他使用这些非常酷的方法来追踪大脑和身体之间的联系，并提出了一个问题：大脑的哪些区域与我们的肾上腺进行交流？

Our adrenal glands are two glands that sit atop your two different kidneys, so one atop each kidney, and release, as the name suggests, adrenaline.

我们的肾上腺是位于两个不同肾脏顶部的两个腺体，因此每个肾脏顶部都有一个腺体，顾名思义，它会释放肾上腺素。

Adrenaline is also called epinephrine.

肾上腺素也称为肾上腺素。

Your adrenal glands also release cortisol, but for sake of this discussion, let's just think about adrenaline released from your adrenals.

您的肾上腺也会释放皮质醇，但为了便于讨论，我们只考虑一下肾上腺释放的肾上腺素。

What he found through a bunch of experiments done in non-human primates and that seem to correspond very well to what we observe in humans as well, is that there are three general groups of brain areas.

他通过在非人类灵长类动物身上进行的一系列实验发现，大脑区域分为三组，这似乎与我们在人类身上观察到的结果非常吻合。

Motor activation areas, so what we call upper motor neurons.

运动激活区，即我们所说的上运动神经元。

So these are the neurons in the brain that control the lower motor neurons in the spinal cord that control the muscles of the body, as well as neurons within our brain that are involved in cognition and planning, and areas of the brain that are involved in emotion that can communicate with the adrenals and cause them to release adrenaline.

这些是大脑中控制脊髓下运动神经元的神经元，脊髓控制着身体的肌肉，大脑中参与认知和计划的神经元，以及大脑中涉及情绪的区域，可以与肾上腺沟通并导致肾上腺素释放。

Now that's great, but it sort of points to a pathway whereby, okay, you know you should exercise, you tell yourself you should exercise, you're emotional about it, and your adrenals release adrenaline and you exercise.

这很好，但它有点指向一条途径，好吧，你知道你应该锻炼，你告诉自己你应该锻炼，你对此感到情绪化，然后你的肾上腺释放肾上腺素，你就锻炼了。

Now that's interesting, but what's perhaps far more interesting is that the data from Strick lab and other labs as well shows that when we move the large muscles of our body The adrenals release adrenaline, epinephrine.

这很有趣，但更有趣的是，斯特里克实验室和其他实验室的数据也表明，当我们移动身体的大块肌肉时，肾上腺会释放肾上腺素。

Now, epinephrine has an activating sympathetic nervous system stimulatory effect.

现在，肾上腺素具有激活交感神经系统的刺激作用。

It tends to make the tissues of the body that are associated with movement and with so-called fight or flight, although again, fight or flight is an extreme example.

它倾向于使身体组织与运动和所谓的战斗或逃跑相关，尽管战斗或逃跑是一个极端的例子。

It tends to activate the organs of the body and make them more likely to be active.

它往往会激活身体的器官，使它们更有可能活跃起来。

It increases the probability that movement will occur, overall body movement.

它增加了运动发生的可能性，即整体身体运动。

So when we move the large muscles of our body, our legs, and in particular our trunk muscles, we release adrenaline.

因此，当我们活动身体、腿部、特别是躯干肌肉的大块肌肉时，我们会释放肾上腺素。

That adrenaline activates the organs of our body and further makes it likely that we're going to move our musculature more.

肾上腺素会激活我们身体的器官，并进一步使我们更有可能运动我们的肌肉组织。

But get this, adrenaline, epinephrine doesn't cross the blood-brain barrier.

但你要明白，肾上腺素、肾上腺素不能穿过血脑屏障。

So how does it increase our level of alertness in our brain?

那么它如何提高我们大脑的警觉程度呢？

You don't want your body to be super active and your brain to be sleepy.

你不希望你的身体非常活跃而你的大脑却昏昏欲睡。

That's not good.

那不好。

That's not adaptive.

那不是自适应的。

It turns out that when the adrenals release adrenaline, it binds to receptors on the vagus nerve itself, those sensory axons that extend into the body.

事实证明，当肾上腺释放肾上腺素时，它会与迷走神经本身的受体结合，这些受体延伸到体内。

There are receptors on those wires.

这些电线上有接收器。

Not all the receptors are at one end or the other.

并非所有受体都位于一端或另一端。

They're also on those axons.

它们也在那些轴突上。

The adrenaline binds to the receptors on those axons, and the vagus nerve, in turn, releases glutamate, an excitatory neurotransmitter in a structure in the brain called the nucleus tractus solitarius.

肾上腺素与这些轴突上的受体结合，迷走神经反过来释放谷氨酸，谷氨酸是大脑中孤束核结构中的一种兴奋性神经递质。

The neurons in what I'm just going to call the NTS for simplicity, in turn, activate neurons in a brain structure called the locus coeruleus.

为了简单起见，我将其称为 NTS 的神经元反过来又激活称为蓝斑的大脑结构中的神经元。

The locus coeruleus contains neurons that release what's called norepinephrine.

蓝斑含有释放去甲肾上腺素的神经元。

And the neurons of locus coeruleus send their axons out very extensively across the brain in a sprinkler system-like organization, such that when you move the large musculature of your body, you release adrenaline.

蓝斑神经元以类似喷水系统的组织形式将轴突广泛地发送到整个大脑，这样当你移动身体的大肌肉组织时，就会释放肾上腺素。

That adrenaline activates the tissues of your body, makes them more likely to move, also binds to receptors on the vagus.

肾上腺素会激活身体的组织，使它们更有可能移动，还会与迷走神经上的受体结合。

The vagus nerve in turn, releases glutamate, an excitatory neurotransmitter in the NTS.

迷走神经反过来释放谷氨酸，这是 NTS 中的一种兴奋性神经递质。

The NTS then passes off that excitatory signal like a bucket brigade off to the locus coeruleus.

然后，NTS 将兴奋信号像水桶队一样传递到蓝斑。

The locus coeruleus dumps a bunch of norepinephrine into the brain and increases your levels of alertness.

蓝斑向大脑释放大量去甲肾上腺素，提高你的警觉性。

What this means is that the vagus nerve is central to the process of using physical activity to make your brain more alert.

这意味着迷走神经对于利用体力活动让大脑更加警觉的过程至关重要。

And we know that activation of locus coeruleus makes the brain areas that are involved in motivation and the propensity to move more higher in levels of activity.

我们知道，蓝斑的激活会使涉及动机和倾向的大脑区域的活动水平更高。

In other words, if you're not feeling motivated to exercise or you're not feeling alert enough, movement of the body that includes especially the legs, the large muscles of the legs, so quadriceps, hamstrings, et cetera, as well as the trunk muscles of the body, stimulate this pathway in a kind of dominoing effect that makes the likelihood and, believe it or not, the desire to move much more likely.

换句话说，如果你感觉没有锻炼的动力或者感觉不够警觉，身体的运动，尤其是腿部、腿部的大块肌肉，如股四头肌、腿筋等，以及身体的躯干肌肉，会以一种主导效应刺激这条通路，从而使运动的可能性和（无论你相信与否）更有可能运动。

This I've personally found to be an immensely useful piece of information because sure, I knew that sometimes I would go to the gym or I'd head out on a run and I wasn't feeling motivated, or I'd sit down to do some work and I'd feel sleepy despite the fact that I'd slept pretty well the night before and eaten just fine and the room wasn't too warm, et cetera, and I'd feel kind of lethargic.

我个人发现这是一个非常有用的信息，因为当然，我知道有时我会去健身房或出去跑步，但我没有动力，或者我会坐下来做一些工作，但我会感到困倦，尽管事实上我前一天晚上睡得很好，吃得很好，房间不太暖和，等等，我会感到有点昏昏欲睡。

And I was like, "What's going on here?" And yes, I had the experience of sometimes doing a bit of a warm-up, maybe some light calisthenics, maybe a few warm-up sets or jogging for a little while, and then finding that my levels of alertness increased.

我当时想，“这里发生了什么事？”是的，我有过有时做一些热身的经历，也许是一些轻微的健美操，也许是一些热身组或慢跑一会儿，然后发现我的警觉性水平提高了。

But I've also had, just as often, the experience of not feeling that motivation for physical activity or for cognitive activity come online, especially if I wasn't extremely interested in that activity or that thing that I was supposed to learn.

但我也经常有这样的经历：感觉不到身体活动或认知活动的动力，尤其是当我对这项活动或我应该学习的东西不太感兴趣时。

It's very easy to be excited when we want to do the activity or we want to learn the thing that we're supposed to be learning at a given moment or reading at a given moment.

当我们想要做某项活动或者想要学习我们应该在特定时刻学习或在特定时刻阅读的东西时，我们很容易感到兴奋。

This pathway is immensely useful to understand because it explains why it is that even when you're not feeling motivated, if you do some activity that, yes, is preceded by a bit of a warm-up, so maybe, I don't know, you do some light calisthenics or you go on the treadmill for a few minutes walking, then maybe a little bit faster, that it can increase your levels of alertness and motivation.

理解这条途径非常有用，因为它解释了为什么即使你感觉没有动力，如果你做一些活动，是的，之前有一点热身，所以也许，我不知道，你做一些轻度健美操，或者你在跑步机上走几分钟，然后可能快一点，它可以提高你的警觉性和动力水平。

But it especially explains how if you put in some effort that at the moment feels like a big exertion, your entire body and brain state shifts in a way that levels of motivation and energy to do more physical work or more cognitive work or both increases dramatically.

但它特别解释了如果你付出了一些目前感觉像是很大的努力，你的整个身体和大脑状态会发生变化，做更多体力工作或更多认知工作或两者的动机和能量水平会急剧增加。

And these are not small effects when they've been measured.

经过测量后，这些影响都不算小。

In fact, for all the talk that's out there in pop psychology and in pop neuroscience about the vagus being a calming pathway, all the neurophysiologists out there, and I know there aren't very many, but I'm friends with a lot of neurophysiologists.

事实上，尽管流行心理学和流行神经科学中都在谈论迷走神经是一种镇定通路，但所有的神经生理学家都在那里，我知道这样的人并不多，但我是很多神经生理学家的朋友。

They'll all tell you that if they're doing a surgery or they're doing some sort of brain recording and the animal or person that they're doing the brain recording from is starting to drop into a state of deep parasympathetic activity, they're falling asleep where they need to be more alert, what do they do?

他们都会告诉你，如果他们正在做手术或者正在做某种大脑记录，而他们正在做大脑记录的动物或人开始进入深层副交感神经活动状态，他们在需要更加警惕的地方睡着了，他们会做什么？

They stimulate the vagus.

它们刺激迷走神经。

They stimulate the vagus nerve in order to wake up the brain.

它们刺激迷走神经以唤醒大脑。

In fact, stimulating the vagus has been used to save people's lives when they are drifting too far down into deeper and deeper planes of anesthesia.

事实上，当人们陷入越来越深的麻醉状态时，刺激迷走神经可以挽救他们的生命。

So stimulating the vagus wakes up the brain.

因此刺激迷走神经会唤醒大脑。

And the way to stimulate the vagus is by way of these receptors on the vagus nerve itself.

刺激迷走神经的方法是通过迷走神经本身的这些受体。

And the way to do that without an electrical stimulator, because we're not talking about clinical conditions here, in order to increase levels of motivation, alertness, and focus for physical activity or cognitive activity and learning, et cetera, or simply to overcome lethargy and brain fog, is to do some sort of physical activity that includes the large musculature of your body.

在没有电刺激器的情况下做到这一点的方法是进行某种包括身体大肌肉组织在内的身体活动，因为我们在这里讨论的不是临床条件，为了提高身体活动或认知活动和学习的动机、警觉性和注意力水平，或者只是为了克服嗜睡和脑雾。

These could be things like jumping.

这些可能是诸如跳跃之类的事情。

These could be things like actual resistance training.

这些可能是实际的阻力训练之类的事情。

This could be running.

这可能正在运行。

This information really points to the idea of course, after a good warm-up Doing more sprinting type activity, more strength type activity, six repetitions or less, where you're getting close to failure, this sort of thing, to wake up the brain and body, as opposed to doing long rhythmic activity that's below the threshold of what would activate a lot of adrenaline from the adrenals.

当然，这些信息确实指出了这样的想法：在良好的热身之后，做更多的冲刺类型活动，更多的力量类型活动，重复六次或更少，当你接近失败时，诸如此类的事情，唤醒大脑和身体，而不是进行长时间的有节奏的活动，这些活动低于从肾上腺激活大量肾上腺素的阈值。

So the idea is to get those adrenals to release adrenaline into your system.

所以我们的想法是让肾上腺释放肾上腺素到你的系统中。

It won't cross the blood-brain barrier, but your vagus nerve provides this beautiful link between the body and brain to match levels of excitation from the body to the brain, and you can leverage that.

它不会穿过血脑屏障，但你的迷走神经在身体和大脑之间提供了这种美丽的联系，以匹配从身体到大脑的兴奋水平，你可以利用它。

In addition, there's also the well-described effects, and I've done an entire episode about this, of how exercise can improve brain plasticity and the ability to learn.

此外，还有详细描述的效果，我已经做了一整集关于锻炼如何提高大脑可塑性和学习能力的内容。

And while there are a host of mechanisms involving long-term changes in things like brain-derived neurotrophic factor and increases in lactate which might open the door to plasticity and so on and so forth, it does seem that one of the major ways that exercise improves our brain function and our ability to learn is simply by increasing our levels of alertness.

虽然有许多机制涉及脑源性神经营养因子和乳酸增加等长期变化，这可能为可塑性打开大门等等，但运动改善我们的大脑功能和学习能力的主要方法之一似乎就是提高我们的警觉水平。

And I should say the word "simply" placed in there is probably a bit unfair.

我应该说，放在那里的“简单”这个词可能有点不公平。

There is absolutely nothing trivial about using exercise as a way to stimulate a sort of cascade of this neural circuit from the adrenals up the vagus and into locus coeruleus in order to wake up your brain networks that are involved in motivation, focus, and learning.

使用锻炼来刺激从肾上腺到迷走神经到蓝斑的神经回路的级联，以唤醒与动机、注意力和学习有关的大脑网络，这绝对不是一件小事。

As we'll talk about in a few minutes, many of us, most of us perhaps, are used to using pharmacology like caffeine or other stimulants in order to try and wake up levels of alertness in the brain.

正如我们将在几分钟后讨论的那样，我们中的许多人，也许是我们中的大多数人，习惯于使用咖啡因或其他兴奋剂等药理学来尝试唤醒大脑的警觉水平。

And I'm not being disparaging of that.

我并不是在贬低这一点。

I am an avid consumer of caffeine in the form of yerba mate or coffee.

我是马黛茶或咖啡形式的咖啡因的狂热消费者。

I'll occasionally take an alpha-GPC or an L-tyrosine as well.

我偶尔也会服用 alpha-GPC 或 L-酪氨酸。

I do all those things.

我做所有这些事情。

However, in my opinion, it's far more powerful to be able to leverage, that is, to activate these levels of alertness in your brain and body in a way that doesn't require any pharmacology if you don't have it available to you or you're trying to avoid pharmacology or you're working out late at night or you want to focus later at night and you don't want to be kept awake by the caffeine.

然而，在我看来，如果你没有可用的药理学，或者你试图避免药理学，或者你在深夜锻炼，或者你想在深夜集中注意力，并且你不想被咖啡因保持清醒，那么能够以一种不需要任何药理学的方式激活你的大脑和身体中的这些警觉水平要强大得多。

Or even if you consume caffeine or other stimulants, knowing the organization of these neural circuits from the body to the brain and how they match levels of alertness and leveraging them is so straightforward, but most people don't actually get to the point where they're doing that high-intensity work, or they're doing the work that involves the large musculature of their body when they're feeling not motivated.

或者，即使你摄入咖啡因或其他兴奋剂，了解从身体到大脑的这些神经回路的组织以及它们如何匹配警觉水平并利用它们是如此简单，但大多数人实际上并没有达到他们正在进行高强度工作的程度，或者当他们感觉没有动力时，他们正在做涉及身体大肌肉组织的工作。

In fact, they usually do the opposite thing.

事实上，他们通常做相反的事情。

Now, sometimes you need rest days.

现在，有时你需要休息日。

This is true.

这是真实的。

You need to rest and recover to make progress.

你需要休息和恢复才能取得进步。

You don't want to exhaust yourself.

你不想让自己筋疲力尽。

You need to get sleep.

你需要睡觉。

You need to take care of yourself.

你需要照顾好自己。

However, the reason we're talking about this is it's a beautiful opportunity to, A, explain that the vagus nerve is not just about calming down.

然而，我们谈论这个的原因是这是一个很好的机会，A，解释迷走神经不仅仅是平静下来。

It's actually actively used to wake up your brain when your body is active, when the large musculature of your body is active.

实际上，当您的身体活跃时，当您身体的大肌肉组织活跃时，它会积极地用来唤醒您的大脑。

And B, that like with autoregulation, this stuff is under conscious control.

B，就像自动调节一样，这些东西是在有意识的控制之下的。

Yes, if you were to be frightened immediately, this is the same pathway that would be reflexively activated by an intruder or by a big explosion or something of that sort.

是的，如果你立即感到害怕，这与入侵者或大爆炸或类似事件会反射性激活的路径相同。

Your body would wake up, release adrenaline, then that adrenaline would set up along this cascade, and your mind would be immediately alert as well.

你的身体会醒来，释放肾上腺素，然后肾上腺素会沿着这个级联上升，你的大脑也会立即警觉。

There's some parallel mechanisms, too, to make sure that your brain and your body are alert immediately.

还有一些并行机制可以确保您的大脑和身体立即保持警觉。

But when you start to understand what these pathways are and that there are very specific and very powerful, potent inroads into activating these circuits, it does indeed give you a tremendous amount of agency, especially for those of you that might think you're not motivated to exercise or you're always lethargic or you have brain fog.

但是，当你开始了解这些途径是什么，并且知道激活这些回路有非常具体、非常强大、有效的途径时，它确实会给你带来巨大的力量，特别是对于那些可能认为你没有锻炼动力、总是昏昏欲睡或有脑雾的人。

There might be other reasons for that, but for many people, chances are you're not getting past that threshold whereby these circuits involving the vagus can be activated, and now you know how.

可能还有其他原因，但对于很多人来说，您很可能没有超过激活这些涉及迷走神经的回路的阈值，现在您知道如何激活。

So activate them.

所以激活它们。

I'd like to take a quick break and acknowledge one of our sponsors, Function.

我想稍微休息一下并感谢我们的赞助商之一 Function。

Last year, I became a Function member after searching for the most comprehensive approach to lab testing.

去年，在寻找最全面的实验室测试方法后，我成为了 Function 成员。

Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.

Function 提供 100 多项高级实验室测试，为您提供整个身体健康状况的关键快照。

This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.

此快照为您提供有关心脏健康、激素健康、免疫功能、营养水平等方面的见解。

They've also recently added tests for toxins such as BPA exposure from harmful plastics and tests for PFAS or forever chemicals.

他们最近还增加了毒素测试，例如有害塑料中的 BPA 暴露以及 PFAS 或永久化学物质的测试。

Function not only provides testing of over 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.

Function 不仅提供对您的身心健康至关重要的 100 多种生物标记物的测试，而且还分析这些结果并提供相关领域专家的顶级医生的见解。

For example, in one of my first tests with Function, I learned that I had elevated levels of mercury in my blood.

例如，在我第一次使用 Function 进行测试时，我发现我的血液中汞含量升高。

Function not only helped me detect that, but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption, I'd been eating a lot of tuna, while also making an effort to eat more leafy greens and supplementing with NAC, N-acetylcysteine, both of which can support glutathione production and detoxification.

功能不仅帮助我发现了这一点，还为我提供了如何最好地降低汞含量的见解，其中包括限制我的金枪鱼摄入量，我一直在吃大量金枪鱼，同时还努力多吃绿叶蔬菜并补充 NAC、N-乙酰半胱氨酸，这两者都可以支持谷胱甘肽的产生和解毒。

And I should say, by taking a second Function test, that approach worked.

我应该说，通过进行第二次功能测试，这种方法奏效了。

Comprehensive blood testing is vitally important.

全面的血液检测至关重要。

There's so many things related to your mental and physical health that can only be detected in a blood test.

有很多与您的心理和身体健康相关的事情只能通过血液检查来检测。

The problem is blood testing has always been very expensive and complicated.

问题是血液检测一直非常昂贵且复杂。

In contrast, I've been super impressed by Function's simplicity and at the level of cost.

相比之下，Function 的简单性和成本水平给我留下了深刻的印象。

It is very affordable.

这是非常实惠的。

As a consequence, I decided to join their scientific advisory board, and I'm thrilled that they're sponsoring the podcast.

因此，我决定加入他们的科学顾问委员会，我很高兴他们赞助了这个播客。

If you'd like to try Function, you can go to functionhealth.com/huberman.

如果您想尝试 Function，可以访问 functionhealth.com/huberman。

Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman podcast listeners.

Function 目前有超过 250,000 人的等待名单，但他们正在为 Huberman 播客听众提供早期访问服务。

Again, that's functionhealth.com/huberman to get early access to Function.

同样，可以通过 functionhealth.com/huberman 提前访问 Function。

I just got done telling you how you can increase your levels of alertness by activating this vagal nerve pathway from the body to the brain, and that increasing your level of alertness allows for more opportunity to focus and to learn.

我刚刚告诉你如何通过激活从身体到大脑的迷走神经通路来提高你的警觉水平，而提高你的警觉水平可以让你有更多的机会集中注意力和学习。

But when we say focus and learn, what we're really talking about is neuroplasticity, this incredible feature of your nervous system to be able to change in response to experience in deliberate ways.

但是，当我们说集中注意力和学习时，我们真正谈论的是神经可塑性，这是神经系统的这一令人难以置信的功能，能够以故意的方式响应经验而改变。

The plasticity that you have when you are a child, from the time you're born until about age 25, typically can occur even in passive experience.

当你还是个孩子的时候，从你出生到 25 岁左右，你所拥有的可塑性通常甚至可以在被动的经历中发生。

That is, you're in class, a teacher's teaching you something, your brain is changing.

也就是说，你在课堂上，老师在教你一些东西，你的大脑正在发生变化。

Maybe you put a bit more effort into something, you're focused Your brain will change.

也许你在某件事上多付出一点努力，你的注意力就会改变，你的大脑就会发生变化。

But as we get into adulthood, most of our neural maps in the brain, certainly our sensory maps and our cortex, our motor maps that allow us to move in particular ways, those have been established.

但当我们进入成年期时，大脑中的大部分神经图，当然是我们的感觉图和皮层，以及允许我们以特定方式移动的运动图，这些都已经建立了。

You can still change them, but they've mostly been established throughout childhood and into our early 20s.

你仍然可以改变它们，但它们大多是在童年时期和二十出头的时候就已经形成的。

And if we want to modify those circuits with neuroplasticity, there are a couple of key requirements.

如果我们想通过神经可塑性来修改这些回路，则有几个关键要求。

One, you need to be alert.

第一，你需要保持警惕。

You can't get neuroplasticity.

你无法获得神经可塑性。

That is, you can't trigger neuroplasticity unless you're alert.

也就是说，除非你保持警觉，否则你无法触发神经可塑性。

You also have to be focused.

你还必须集中注意力。

This is critical and differentiates adult plasticity in a major way from plasticity when we're young, where we can learn by passive exposure.

这是至关重要的，它在很大程度上将成人的可塑性与我们年轻时的可塑性区分开来，我们可以通过被动接触来学习。

Okay?

好的？

When we're young, we can learn by passive exposure or even better, by focused exposure.

当我们年轻的时候，我们可以通过被动接触来学习，甚至更好的是通过集中接触来学习。

But when we are adults, we need alertness and we need focus.

但当我们成年后，我们需要警觉，需要专注。

Just passively being exposed to music or to a motor pattern is not going to allow us to change our nervous system.

只是被动地接触音乐或运动模式并不会让我们改变我们的神经系统。

That's been shown over and over again.

这已经被一再证明了。

Fortunately, what also has been shown over and over again is that if we are alert and we're focused and we are determined, especially if we undertake what's called incremental learning, where we go after small bits of neuroplasticity repeatedly over time, we can get as much neuroplasticity as one observes in childhood.

幸运的是，一再被证明的是，如果我们保持警觉、专注、坚定，特别是如果我们进行所谓的增量学习，即随着时间的推移反复追求一小部分神经可塑性，我们就能获得与童年时观察到的一样多的神经可塑性。

It just takes longer and you have to do it so-called incrementally.

只是需要更长的时间，而且你必须逐步进行。

There's a lot to say about that, but for sake of today's discussion about the vagus nerve, I just want to tell you that there's a particular pathway in the brain that involves the molecule acetylcholine.

关于这一点有很多话要说，但为了今天讨论迷走神经，我只想告诉你，大脑中有一条特殊的通路涉及乙酰胆碱分子。

Acetylcholine is used to contract the muscles.

乙酰胆碱用于收缩肌肉。

It's released from motor neurons in the spinal cord onto muscles to contract the muscles.

它从脊髓中的运动神经元释放到肌肉上以收缩肌肉。

It's also used in the brain and elsewhere in the nervous system and does a lot of different things.

它也用于大脑和神经系统的其他地方，并做很多不同的事情。

It's actually involved in generating the rhythms of the heart.

它实际上参与产生心律。

But acetylcholine released from a particular nucleus in the brain called nucleus basalis.

但乙酰胆碱是从大脑中称为基底核的特定核释放的。

The acetylcholine released from nucleus basalis is what we call permissive for plasticity.

从基底核释放的乙酰胆碱就是我们所说的可塑性的许可。

In other words, if you have acetylcholine released from nucleus basalis into the brain, plasticity is much more likely to occur.

换句话说，如果基底核释放乙酰胆碱到大脑中，则更有可能发生可塑性。

And in fact, acetylcholine released from nucleus basalis is sort of like a gate whereby if you release acetylcholine, the opportunity for neuroplasticity and learning is available for some period of time.

事实上，从基底核释放的乙酰胆碱有点像一扇门，如果你释放乙酰胆碱，在一段时间内就有神经可塑性和学习的机会。

So the question therefore becomes how do you get acetylcholine released from nucleus basalis?

因此，问题就变成了如何从基底核中释放乙酰胆碱？

There are these incredible experiments that have been done by Mike Merzenich and colleagues showing that if you stimulate nucleus basalis to release acetylcholine and you expose an animal or a human to a particular sensory stimulus, the brain remaps very fast according to that experience.

Mike Merzenich 及其同事所做的一些令人难以置信的实验表明，如果刺激基底核释放乙酰胆碱，并将动物或人类暴露于特定的感官刺激下，大脑会根据该经历快速重新映射。

Just enormous amounts of plasticity that you wouldn't observe otherwise.

只是巨大的可塑性，否则你不会观察到。

There are also, fortunately, experiments showing that if you pharmacologically increase acetylcholine, that you can enhance the opportunity for neuroplasticity.

幸运的是，还有实验表明，如果通过药物增加乙酰胆碱，就可以增加神经可塑性的机会。

You still need to do the learning.

你还需要继续学习。

You still need to attempt to learn something.

你仍然需要尝试学习一些东西。

You still have to make it incremental, but the amount of plasticity is significantly increased when there's acetylcholine released from nucleus basalis.

你仍然需要让它增量，但是当基底核释放乙酰胆碱时，可塑性会显着增加。

So in the absence of deep brain stimulation using an electrode, which most of you fortunately will not experience because it requires drilling down through the skull and placing an electrode in basalis, and assuming that you're not taking anything to increase acetylcholine transmission to learn, although there are ways to do that.

因此，在没有使用电极进行深部脑刺激的情况下，幸运的是，你们大多数人都不会经历这种情况，因为它需要钻穿头骨并将电极放置在基底层中，并假设您没有采取任何措施来增加乙酰胆碱传输来学习，尽管有很多方法可以做到这一点。

I've talked about that before, and I'll talk about that again in a future podcast.

我之前已经讨论过这个问题，我会在以后的播客中再次讨论这个问题。

Some of those ways include supplementing with things like alpha-GPC, which is a precursor to acetylcholine.

其中一些方法包括补充α-GPC（乙酰胆碱的前体）等物质。

There are some other precursors to acetylcholine or things that stimulate the release of acetylcholine, such as huperzine and things like that, that will open the opportunity for enhanced plasticity for a few hours.

还有一些乙酰胆碱的其他前体或刺激乙酰胆碱释放的物质，例如石杉碱甲之类的物质，这将为增强可塑性提供几个小时的机会。

And there is good old nicotine.

还有很好的老尼古丁。

I know the word nicotine brings to mind things like lung cancer because for many, many years, many, many people and still now smoke nicotine in the form of cigarettes or vaping, both of which I think are absolutely terrible, as is dipping and snuffing, because, yes, they increase levels of nicotinic acetylcholine receptor activation, which is just fancy nerd speak for acetylcholine transmission in the brain is enhanced by nicotine.

我知道尼古丁这个词让人想起肺癌之类的东西，因为很多很多年，很多很多人现在仍然以香烟或电子烟的形式吸食尼古丁，我认为这两种方式绝对可怕，就像吸和吸一样，因为，是的，它们会增加烟碱乙酰胆碱受体的激活水平，这只是奇特的书呆子所说的尼古丁增强了大脑中乙酰胆碱的传输。

But those delivery mechanisms also, of course, can give you cancer in the case of smoking, dipping or snuffing.

但当然，这些传递机制在吸烟、吸食或吸鼻的情况下也可能导致癌症。

And vaping, despite what you hear out there, is absolutely terrible for your health.

不管你听到什么，电子烟对你的健康绝对是有害的。

I don't care what anybody says.

我不在乎别人说什么。

The evidence is starting to really pile up that vaping is bad for you.

越来越多的证据表明电子烟对你有害。

Now, is oral form nicotine bad for you in the form of gum or in the form of a pouch, et cetera?

现在，口香糖或袋装等形式的口服尼古丁对您有害吗？

I just want to say a couple of things.

我只想说几件事。

One, it's extremely habit-forming.

第一，它非常容易养成习惯。

Two, it increases blood pressure and it's a vasoconstrictor.

第二，它会增加血压，并且是血管收缩剂。

These drawbacks about nicotine are real and are critical to consider if you're going to use nicotine as a focusing agent or a so-called nootropic.

尼古丁的这些缺点是真实存在的，如果您打算使用尼古丁作为聚焦剂或所谓的促智剂，则必须考虑这一点。

I don't really like that word, but if you're using nicotine as a way to enhance cognition and enhance neuroplasticity, you should know what the potential drawbacks are, most notably the habit-forming and addicting properties, which are very robust.

我不太喜欢这个词，但如果你使用尼古丁作为增强认知和增强神经可塑性的一种方式，你应该知道潜在的缺点是什么，最明显的是形成习惯和成瘾的特性，这些特性非常强大。

Now, with that said, there are ways to non-pharmacologically stimulate the nucleus basalis acetylcholine pathway to enhance the window for plasticity.

话虽如此，现在有一些方法可以非药物刺激基底核乙酰胆碱通路，以增强可塑性的窗口。

And the way to do that is, you guessed it, through the vagus nerve.

你猜对了，做到这一点的方法就是通过迷走神经。

Studies in healthy humans and humans who have had, for instance, stroke, as well as animal studies, have shown that if you stimulate the vagus nerve electrically, you increase the level of alertness in the brain and part of the mechanism by which you do that is the one I told you about a few minutes ago, the adrenals, vagus, locus coeruleus, but also there's a separate pathway from the NTS to nucleus basalis that stimulates the release of acetylcholine from nucleus basalis and opens up the opportunity for neuroplasticity.

对健康人和患有中风等疾病的人的研究以及动物研究表明，如果你用电刺激迷走神经，你的大脑的警觉性水平就会提高，而你这样做的部分机制就是我几分钟前告诉你的，肾上腺、迷走神经、蓝斑，而且还有一条从 NTS 到基底核的单独通路，刺激细胞核释放乙酰胆碱。 basalis 并为神经可塑性开辟了机会。

This, I should mention, is not a small effect.

我应该指出，这是一个不小的影响。

It is a rapid effect, and it's one that has allowed stroke patients, for instance, to improve their motor capabilities very quickly as compared to when the vagus nerve is not stimulated or when acetylcholine transmission is not enhanced pharmacologically.

这是一种快速的效果，例如，与迷走神经未受到刺激或乙酰胆碱传输未通过药理学增强时相比，它可以使中风患者非常快速地提高其运动能力。

And fortunately now, there are studies starting to accumulate in animal models and some in humans We need more, but there are some showing that if you enhance alertness by way of activating the vagus nerve through the mechanism that I told you before, which is good old-fashioned high-intensity exercise, that in the several hours following that exercise, there is an enhanced opportunity for neuroplasticity.

幸运的是，现在在动物模型和人类身上的研究开始积累，我们需要更多，但也有一些研究表明，如果你通过我之前告诉过你的机制激活迷走神经来增强警觉性，这是一种很好的老式高强度运动，那么在运动后的几个小时内，神经可塑性的机会就会增加。

Now, that enhanced opportunity for neuroplasticity comes by way of two different pathways.

现在，神经可塑性的增强机会通过两种不同的途径来实现。

You already heard about the first one, which is the locus coeruleus release of norepinephrine.

您已经听说过第一个，即蓝斑释放去甲肾上腺素。

That's going to increase alertness, which is a prerequisite for focus.

这将提高警觉性，这是集中注意力的先决条件。

And it appears to be the case that the release of acetylcholine from nucleus basalis that's also triggered by this high-intensity exercise is what allows for that alertness to be converted into focus.

似乎这种高强度运动也会触发基底核释放乙酰胆碱，从而将警觉性转化为注意力。

And those two things together, alertness and focus, are the triggers for adult neuroplasticity.

警觉性和专注力这两件事共同构成了成人神经可塑性的触发因素。

If you think about this, this is really exciting.

如果你想一想，这真的很令人兴奋。

For 25 years or more, we've known that plasticity is possible in the adult human.

25 年来，我们一直知道成年人具有可塑性。

We knew you needed alertness and you needed focus.

我们知道您需要警觉并且需要专注。

We also, by the way, know that you need to get great sleep that night and in subsequent nights in order to actually allow the plasticity to occur.

顺便说一句，我们还知道，您需要在当晚和随后的夜晚获得良好的睡眠，才能真正实现可塑性。

Plasticity is a process.

可塑性是一个过程。

It's not just triggered when you go about trying to learn something.

它不仅仅在你尝试学习某些东西时被触发。

It actually takes place in sleep as well as sleep-like states, like non-sleep deep rest and meditation, but especially in deep sleep and rapid eye movement sleep.

它实际上发生在睡眠和类睡眠状态，如非睡眠深度休息和冥想，但尤其是在深度睡眠和快速眼动睡眠中。

This is why you can attempt to learn something cognitively or behaviorally over and over and over.

这就是为什么你可以一遍又一遍地尝试在认知或行为上学习某些东西。

You can't get those scales on the piano right.

你无法在钢琴上正确地演奏这些音阶。

You can't get the information dialed in from your class, a language class, or from engineering, or you're trying to figure out what this picture should be in your mind that you're going to paint, et cetera.

你无法从课堂、语言课或工程中获得信息，或者你试图弄清楚你要画的这张图在你的脑海中应该是什么，等等。

You work at it, you work at it, you work at it.

你努力，你努力，你努力。

You sleep, you sleep, and then one day you wake up and suddenly you have the skill.

你睡觉，你睡觉，然后有一天你醒来，突然你就拥有了这项技能。

It's because the actual rewiring of those circuits that we call neuroplasticity occurs during sleep, but it's triggered in those moments of incremental learning and really struggling.

这是因为我们称之为神经可塑性的那些回路的实际重新布线发生在睡眠期间，但它是在增量学习和真正挣扎的时刻触发的。

And keep in mind, the struggle to learn something, that friction is part of the neuroplasticity process.

请记住，努力学习一些东西，摩擦是神经可塑性过程的一部分。

And it's oh, so clear now that alertness and focus are the prerequisites for plasticity, that alertness is coming in large part by way of the release of norepinephrine from locus coeruleus, that the focus is being augmented and perhaps it's even originating entirely from the release of acetylcholine and nucleus basalis that acts as sort of a spotlight on a particular set of things that are happening while we're trying to learn, and then that triggers the plasticity process, which takes place during sleep.

哦，现在很清楚，警觉性和专注力是可塑性的先决条件，警觉性在很大程度上是通过蓝斑释放去甲肾上腺素来实现的，注意力正在增强，甚至可能完全源于乙酰胆碱和基底核的释放，它们在我们试图学习时充当了对正在发生的一组特定事物的聚光灯，然后触发了可塑性过程，发生了睡眠期间。

So that beautiful picture of self-directed adaptive plasticity in adulthood is allowed to happen because the vagus nerve, in part, is triggering NTS to say, "Hey, locus coeruleus, nucleus basalis, wake up.

因此，成年期自我导向的适应性可塑性的美好景象之所以能够发生，是因为迷走神经在一定程度上触发了 NTS 说：“嘿，蓝斑、基底核，醒醒吧。

Release norepinephrine.

释放去甲肾上腺素。

Release acetylcholine.

释放乙酰胆碱。

Now is the time to learn." So what this means is if you're struggling to learn, if you want to continue to have robust neuroplasticity, if you happen to have some damage to motor pathways or you're having trouble with focusing and brain fog, keep in mind focus itself is served by a circuit that is subject to plasticity.

现在是学习的时候了。”所以这意味着，如果你正在努力学习，如果你想继续拥有强大的神经可塑性，如果你碰巧对运动通路有一些损伤，或者你在注意力集中和脑雾方面遇到困难，请记住，注意力本身是由一个受可塑性影响的回路提供服务的。

You can actually get better at focusing by working on focus just the same way you would on any skill.

事实上，你可以通过像学习任何技能一样集中注意力来提高注意力。

And so if you're struggling with focus, I highly recommend finding a threshold of exercise that stimulates brain alertness, that triggers these pathways that are now starting to be clear that they occur from the literature in animals and humans.

因此，如果你难以集中注意力，我强烈建议你找到一个刺激大脑警觉性的运动阈值，从而触发这些途径，这些途径现在开始清楚地表明它们发生在动物和人类的文献中。

And yes, you might augment this with something like caffeine, which will further increase levels of norepinephrine.

是的，你可以用咖啡因之类的东西来增强这种作用，这会进一步增加去甲肾上腺素的水平。

You might even use low-dose nicotine.

您甚至可以使用低剂量的尼古丁。

I'm not necessarily recommending that, certainly not for young people.

我不一定推荐这样做，尤其不推荐年轻人这样做。

And you do need to be aware of the habit-forming, AKA addictive properties of nicotine.

您确实需要了解尼古丁的成瘾特性，即成瘾特性。

You definitely don't want to consume it in any form that's going to cause you to increase your risk of cancer or popcorn lung from vaping.

您绝对不想以任何形式消费电子烟，因为电子烟会增加您患癌症或爆米花肺的风险。

You could use pharmacology.

你可以使用药理学。

You could use alpha-GPC.

您可以使用 alpha-GPC。

You could use huperzine in combination with exercise.

您可以将石杉碱与运动结合使用。

However, I strongly, strongly recommend that anyone who's interested in lifelong learning think about organizing your bouts of learning, especially cognitive learning, to come in the two to three hours, maybe even four hours, but certainly in the one to two hours after you do some sort of exercise that doesn't leave you exhausted, but leaves you with elevated levels of energy in your body.

然而，我强烈建议任何对终身学习感兴趣的人考虑安排你的学习周期，尤其是认知学习，安排在两到三个小时，甚至四个小时内，但肯定是在你进行某种锻炼后的一到两个小时内，这样不会让你精疲力尽，而是让你体内的能量水平提高。

So you don't want to take this physical exercise that I'm talking about to exhaustion because that's going to leave you depleted.

所以你不想把我所说的这种体育锻炼搞得筋疲力尽，因为那会让你筋疲力尽。

That's going to cause an uptick in parasympathetic activity.

这将导致副交感神经活动增加。

Any of you that have done a hard leg workout and then two, three hours later, you're just like, it's very clear.

你们中的任何一个人都做过艰苦的腿部锻炼，然后两三个小时后，你就会觉得，一切都非常清楚了。

Brain oxygen levels are down, parasympathetic activity is up.

大脑含氧量下降，副交感神经活动增加。

You are tired because you exhausted all that energy in exercise.

你累是因为你在运动中耗尽了所有的能量。

But if you can use exercise as a trigger to release adrenaline and stimulate these pathways within the brain that arrive via the signaling from the vagus, you do indeed open up the opportunity for enhanced neuroplasticity at any age.

但是，如果你可以使用运动作为触发因素来释放肾上腺素并刺激大脑内通过迷走神经信号到达的这些通路，那么你确实为任何年龄段的增强神经可塑性提供了机会。

And that is a nontrivial thing.

这是一件非同小可的事情。

In fact, it's downright exciting because the search for adult neuroplasticity tools is one that's existed probably for thousands of years and that has been documented for hundreds of years, and the thing that makes the nervous system of humans so special is that it is capable of changing itself throughout the lifespan.

事实上，这非常令人兴奋，因为对成人神经可塑性工具的探索可能已经存在了数千年，并且已有数百年的记录，而人类神经系统如此特别的原因在于它能够在整个生命周期中自我改变。

So now you know at least one method by which you can do that, and it, of course, involves the vagus.

所以现在你至少知道一种可以做到这一点的方法，当然，它涉及迷走神经。

Okay, so one of the most incredible things about the vagus nerve that I myself have really not ever heard talked about out there is the way it communicates and coordinates levels of serotonin in the gut with levels of serotonin in the brain.

好吧，关于迷走神经的最令人难以置信的事情之一是我自己从未听说过的，它是如何沟通和协调肠道中的血清素水平与大脑中的血清素水平的。

Now, a discussion about serotonin that's complete would take many, many hours.

现在，关于血清素的完整讨论需要很多很多个小时。

But suffice to say that serotonin is a neuromodulator, much like dopamine or acetylcholine or norepinephrine, in that it modulates the activity of other circuits.

但只要说血清素是一种神经调节剂，就像多巴胺、乙酰胆碱或去甲肾上腺素一样，它可以调节其他回路的活动。

It's critically important for mood.

这对于情绪至关重要。

In the gut, it's critically important for gut motility, for ease of digestion, and for gut health.

在肠道中，它对于肠道蠕动、易于消化和肠道健康至关重要。

In the brain, we say serotonin is important for mood.

在大脑中，我们说血清素对情绪很重要。

I don't want to give the impression that high levels of serotonin good, low levels of serotonin bad.

我不想给人这样的印象：血清素水平高好，血清素水平低不好。

Serotonin needs to be at a particular level, so neither too high nor too low.

血清素需要处于特定水平，因此既不能太高也不能太低。

As many of you know, one of the major ways that depression has been treated over the last decades is through the administration of something called SSRIs, selective serotonin reuptake inhibitors, which have the net effect of increasing levels of serotonin at synapses.

正如许多人所知，过去几十年来治疗抑郁症的主要方法之一是服用 SSRIs（选择性血清素再摄取抑制剂），其净效应是增加突触处的血清素水平。

SSRIs are somewhat controversial because in many people, they do alleviate certain symptoms of depression, but they often carry side effects because serotonin is used in multiple circuits throughout the brain.

SSRIs 存在一定争议，因为对许多人来说，它们确实可以缓解某些抑郁症状，但由于血清素在整个大脑的多个回路中使用，因此它们经常带来副作用。

I don't want to give the impression that SSRIs are always bad or always good.

我不想给人留下 SSRI 总是不好或总是好的印象。

It's highly dependent on the patient and a bunch of other things that really, unfortunately, can only be explored through experimentation.

它高度依赖于患者和许多其他事情，不幸的是，这些事情只能通过实验来探索。

That's typically what psychiatrists will do.

这通常是精神科医生会做的事情。

They'll prescribe an SSRI at a given dose, see how a patient reacts.

他们会开给定剂量的 SSRI，观察患者的反应。

Maybe they'll take them off an SSRI entirely, give them a different type of antidepressant that works on a different set of neuromodulators like dopamine and norepinephrine.

也许他们会完全停止使用 SSRI，给他们提供一种不同类型的抗抑郁药，该药作用于多巴胺和去甲肾上腺素等不同的神经调节剂。

So Wellbutrin would be a non-SSRI antidepressant.

因此维布特林将是一种非 SSRI 抗抑郁药。

And there are a whole set of issues around SSRIs.

围绕 SSRI 存在一系列问题。

For instance, they can be very beneficial for people with full clinical OCD, obsessive compulsive disorder.

例如，它们对于患有完全临床强迫症、强迫症的人非常有益。

And then again, other people suffer terrible side effects from SSRIs.

话又说回来，其他人也遭受 SSRIs 带来的可怕副作用。

So I don't want to suggest that SSRIs are a solution.

所以我不想建议 SSRI 是一种解决方案。

I also don't want to suggest that serotonin is the only problem with depression or is always a problem in cases of depression.

我也不想说血清素是抑郁症的唯一问题，或者在抑郁症患者中始终是一个问题。

That itself is heavily debated.

这本身就引起了激烈的争论。

What's emerging from the data is that elevating levels of serotonin in the brain can increase neuroplasticity, which can allow people who have major depression to learn new contingencies.

从数据中可以看出，提高大脑中的血清素水平可以增加神经可塑性，这可以让患有重度抑郁症的人了解新的突发事件。

These are people who at one point are thinking, why would I ever try and get a new relationship or job?

这些人曾经在想，为什么我要尝试寻找新的关系或工作？

Everything always turns out terribly.

一切的结果总是很糟糕。

These are hallmarks of depression, lack of excitement about the future.

这些都是抑郁症的标志，对未来缺乏兴奋。

Everything's a negative outcome in their mind.

在他们看来，一切都是负面的结果。

Through neuroplasticity, it's clear that people can form new contingencies.

通过神经可塑性，人们显然可以形成新的突发事件。

They can start to imagine life as more positive and holding more possibility.

他们可以开始想象生活更加积极并拥有更多可能性。

And changing levels of serotonin is known to be, much in the same way acetylcholine can increase plasticity, permissive for neuroplasticity.

众所周知，血清素水平的变化，就像乙酰胆碱可以增加可塑性一样，可以促进神经可塑性。

So that might be one way by which SSRIs actually can provide help for certain people for depression.

因此，这可能是 SSRIs 实际上可以为某些抑郁症患者提供帮助的一种方式。

However, because of the side effects associated with SSRIs, many people are leaning away from them, and yet having adequate levels of serotonin is absolutely critical for people depressed as well as people who are not depressed to feel a sense of well-being, just overall sense of well-being, being okay with who they are and where life is at, being able to lean into effort and all these things.

然而，由于 SSRI 的副作用，许多人逐渐远离它们，然而，拥有足够的血清素水平对于抑郁症患者以及非抑郁症患者来说绝对至关重要，让他们能够感受到幸福感，整体幸福感，对自己是谁和生活状况感到满意，能够努力奋斗等等。

It's absolutely critical that we have adequate levels of serotonin in the brain.

大脑中有足够水平的血清素绝对是至关重要的。

Now, you may have heard, and it is absolutely true, that 90% of the serotonin manufactured in your body is in the gut.

现在，您可能已经听说过，而且这绝对是事实：您体内 90% 的血清素是在肠道中产生的。

Now, what you don't often hear is that serotonin stays in the gut, right?

现在，您不常听到的是血清素留在肠道中，对吧？

We hear these days, oh, most of your serotonin is manufactured in your gut, which has given millions of people the false impression that if you get your gut serotonin right, somehow it's traveling up to your brain and performing all the important roles that serotonin plays in your brain.

这些天我们听说，哦，你的大部分血清素是在你的肠道中产生的，这给数百万人留下了错误的印象，即如果你的肠道血清素正常，它就会以某种方式到达你的大脑，并发挥血清素在你大脑中发挥的所有重要作用。

That's not how it works at all.

根本不是这样的。

Fortunately, however, there are ways that you can modify the levels of serotonin in your gut, and indeed, the levels of serotonin in your gut powerfully impact the levels of serotonin in your brain, and this occurs, you guessed it, by way of the vagus.

然而幸运的是，有一些方法可以改变肠道中的血清素水平，事实上，肠道中的血清素水平会强烈影响大脑中的血清素水平，你猜对了，这种影响是通过迷走神经发生的。

It's a super cool mechanism, and it's one that you can exert some positive control over in order to, for instance, increase your baseline levels of mood, in order to increase levels of serotonin if that's something that you seek.

这是一种超级酷的机制，你可以对其进行一些积极的控制，例如，提高你的情绪基线水平，如果你想要的话，可以提高血清素水平。

Here's the pathway and the mechanism and I'm going to provide this in kind of top contour form.

这是路径和机制，我将以顶部轮廓形式提供。

In the future, I'll do an entire episode about serotonin, but here's the idea.

将来，我会制作一整集关于血清素的内容，但我的想法是这样的。

In your gut, you have cells, including neurons, but you also have a lot of other cells, mostly other cells, frankly.

在你的肠道里，有细胞，包括神经元，但坦率地说，你也有很多其他细胞，大部分是其他细胞。

And there's a particular category of cells called the enterochromaffin cells.

有一种特殊的细胞叫做肠嗜铬细胞。

You don't need to know that name, but if you want, they're the enterochromaffin cells, and they manufacture serotonin.

你不需要知道这个名字，但如果你愿意的话，它们是肠嗜铬细胞，它们产生血清素。

They do that through a beautiful pathway involving an enzymatic reaction that converts tryptophan from the food you eat.

他们通过一种美丽的途径来做到这一点，涉及酶促反应，将你吃的食物中的色氨酸转化为色氨酸。

Tryptophan's an amino acid, gets converted eventually into serotonin.

色氨酸是一种氨基酸，最终转化为血清素。

There are a bunch of steps in there in the biochemistry.

生物化学中有很多步骤。

Gets converted into serotonin.

转化为血清素。

That serotonin binds to the ends of neurons, the axons of neurons in the vagus nerve that innervate your gut, not just your stomach, but your large intestine and your small intestine.

血清素与神经元末端结合，迷走神经中的神经元轴突支配着你的肠道，不仅是你的胃，还有你的大肠和小肠。

Remember, those sensory afferents, those sensory axons that extend into the body have receptors on them, right?

记住，那些感觉传入，那些延伸到体内的感觉轴突上有受体，对吗？

The serotonin in the gut, assuming you're getting enough tryptophan and assuming the milieu of your gut is correct.

肠道中的血清素，假设您摄入了足够的色氨酸并假设您的肠道环境是正确的。

We'll talk about what that means and how you can exert control over it, get the milieu right.

我们将讨论这意味着什么以及如何对其进行控制，营造正确的环境。

That serotonin binds to the ends of those axons in the gut and stimulates a particular category of them that then relays the signal up and through nodose ganglion, you now are familiar with these names, up into the brain to the nucleus tractus solitarius, okay, that NTS again.

血清素与肠道中这些轴突的末端结合，刺激其中的特定类别，然后通过结状神经节向上传递信号，你现在熟悉这些名字，一直到大脑中的孤束核，好吧，又是 NTS。

And then the nucleus tractus solitarius doesn't just communicate with locus coeruleus and with nucleus basalis.

然后孤束核不仅仅与蓝斑和基底核沟通。

It also sends a powerful signal to what's called the dorsal raphe nucleus.

它还向所谓的中缝背核发送强大的信号。

The dorsal raphe nucleus in your brain is responsible for the release of the majority of the serotonin in your brain.

大脑中的中缝背核负责释放大脑中的大部分血清素。

So when you hear that most of the serotonin in your body is made in your gut, that's true, and it stays in your gut, but the levels of serotonin are communicated to the brain by the vagus and then stimulates the release of serotonin from the dorsal raphe nucleus.

因此，当您听说体内的大部分血清素是在肠道中产生时，这是事实，并且它保留在肠道中，但血清素的水平通过迷走神经传达到大脑，然后刺激中缝背核释放血清素。

So the question therefore becomes if we want to increase levels of serotonin in the brain or simply to maintain healthy levels of serotonin in the brain for somebody who's not depressed or maybe somebody who's having low mood, just to keep elevated levels of mood and proper levels of serotonin overall because it's involved in lots of things, not just mood We need to make sure that we're getting adequate production of serotonin in the gut.

因此，问题就变成了，对于那些不抑郁或情绪低落的人来说，我们是否想要增加大脑中的血清素水平，或者只是维持大脑中的健康血清素水平，只是为了保持较高的情绪水平和适当的血清素水平，因为它涉及很多事情，而不仅仅是情绪。我们需要确保肠道中产生足够的血清素。

And again, adequate production of serotonin in the gut has a bunch of other positive effects on the immune system, on gut motility.

再说一次，肠道中血清素的充足产生对免疫系统和肠道蠕动还有许多其他积极影响。

In fact, having adequate levels of serotonin in the gut is powerfully associated with having a healthy gut and not having irritable gut.

事实上，肠道中有足够水平的血清素与肠道健康和肠道不过敏密切相关。

Irritable bowel syndrome is something that vexes many people.

肠易激综合症是让很多人烦恼的事情。

It might sound kind of funny to those of you that don't have it.

对于那些没有它的人来说，这可能听起来很有趣。

"Oh, you have an irritable bowel." People with IBS, irritable bowel syndrome, oftentimes suffer tremendously.

“哦，你肠易激。”患有肠易激综合症（肠易激综合症）的人通常会遭受巨大的痛苦。

They can't go out to dinner.

他们不能出去吃饭。

They can't eat foods that other people offer them.

他们不能吃别人提供给他们的食物。

They'll eat a bunch of foods for a while and feel fine.

他们会在一段时间内吃一堆食物并感觉良好。

Then they feel terrible.

然后他们感觉很糟糕。

It's not just about having diarrhea.

这不仅仅是腹泻的问题。

Often, they have a bunch of other gut issues, and it's correlated with a bunch of other major problems over time.

通常，他们还有许多其他肠道问题，并且随着时间的推移，这些问题与许多其他主要问题相关。

We're going to do an entire episode about gut health as it relates to IBS.

我们将制作一整集关于肠道健康的节目，因为它与肠易激综合症有关。

There are things that you can do to improve IBS.

您可以采取一些措施来改善肠易激综合症。

One of them is to keep your, or get your gut levels of serotonin right.

其中之一是保持您或肠道内的血清素水平处于正常水平。

How do you do that?

你是怎么做到的？

Well, one way to do that is to make sure that the microbiota of your gut are healthy and that they are diverse.

嗯，做到这一点的一种方法是确保肠道微生物群健康且多样化。

The best way to do that, not using any kind of supplementation, is to make sure that you're ingesting one to four servings of low-sugar fermented foods per day.

最好的方法是确保您每天摄入一到四份低糖发酵食品，而不是使用任何补充剂。

I've talked about this before on the podcast.

我之前在播客上谈过这个问题。

This is based on beautiful data from my colleague Justin Sonnenburg and Christopher Gardner at Stanford, showed that the ingestion of one to four servings of low-sugar fermented foods per day, so these would be things like kimchi, sauerkraut.

这是基于我在斯坦福大学的同事贾斯汀·索南伯格（Justin Sonnenburg）和克里斯托弗·加德纳（Christopher Gardner）的精彩数据，数据显示每天摄入一到四份低糖发酵食品，比如泡菜、酸菜等。

Again, low sugar.

再次，低糖。

Look at the labels.

查看标签。

This is the stuff that would need to be refrigerated.

这是需要冷藏的东西。

We're not talking about pickles kept on the non-refrigerated shelf, the non-refrigerated section of the grocery store, but rather the brine and the pickles that don't have a ton of sugar.

我们说的不是放在非冷藏货架上、杂货店非冷藏区的泡菜，而是盐水和不含大量糖的泡菜。

So the sour pickles, that is, that are kept in the refrigerator.

所以酸菜，就是放在冰箱里保存的。

Things like kimchi, things like kombucha.

比如泡菜，比如康普茶。

Keep in mind some kombucha has alcohol, so keep that in mind if you're giving this to kids who shouldn't be ingesting alcohol.

请记住，有些康普茶含有酒精，因此，如果您将其送给不应该饮酒的孩子，请记住这一点。

Many adults probably shouldn't be ingesting alcohol.

许多成年人可能不应该饮酒。

Kombucha has very little alcohol, but if you're an alcoholic and you're completely avoiding alcohol, you should know that kombucha contains some alcohol.

康普茶的酒精含量很少，但如果您是一个酒鬼并且完全避免饮酒，您应该知道康普茶含有一些酒精。

Things like kefir, quality yogurts, low-sugar yogurts.

比如开菲尔、优质酸奶、低糖酸奶。

You can look up online what are different low-sugar fermented foods.

你可以上网查一下有哪些不同的低糖发酵食品。

These things are going to improve the gut microbiota that in turn promote the production of serotonin if and only if, this is important, if and only if there's also sufficient levels of tryptophan in your dietary intake.

这些东西将改善肠道微生物群，进而促进血清素的产生，当且仅当这很重要，当且仅当您的饮食摄入量中也有足够水平的色氨酸时。

So you're going to want to take a look at what you're eating and just through a simple online search, you can figure out whether or not you're getting sufficient levels of tryptophan.

因此，您需要检查一下自己正在吃的东西，只需通过简单的在线搜索，您就可以确定自己是否摄入了足够的色氨酸。

Many people are familiar with the idea, because it's true, that turkey contains high levels of tryptophan.

许多人都熟悉这个想法，因为火鸡确实含有高含量的色氨酸。

This is thought to be responsible for the post-Thanksgiving dinner effect, although that's probably due to just eating a lot of food.

这被认为是感恩节后晚餐效应的原因，尽管这可能是因为吃了很多食物。

And when the gut is distended, that distension of the gut is communicated by mechanosensors up the vagus nerve sensory neurons and set in motion the so-called rest and digest, or I guess it would be like collapse and pass out in the case of Thanksgiving.

当肠道扩张时，肠道的扩张会通过机械传感器传递到迷走神经感觉神经元，并启动所谓的休息和消化，或者我猜在感恩节的情况下会像崩溃和昏倒一样。

Collapse and pass out effect of having a lot of food in your gut.

肠道内有大量食物会导致崩溃和昏倒。

Doesn't matter what the food is, but you're going to want to make sure that you're ingesting foods with sufficient levels of tryptophan.

食物是什么并不重要，但您需要确保摄入的食物中含有足够的色氨酸。

So dairy products will do that.

所以乳制品就能做到这一点。

White turkey meat will do that.

白火鸡肉就可以做到这一点。

There are other foods that have tryptophan in them.

还有其他食物含有色氨酸。

I'm not going to bother to list those off now.

我现在不想费心去列出这些。

You can simply look those up.

您可以简单地查找这些内容。

So make sure you're getting enough tryptophan in your diet.

因此，请确保饮食中摄入足够的色氨酸。

Make sure that you're getting enough low-sugar fermented foods, or if you're not doing that, and perhaps even if you are, you might think about supplementing your diet with probiotic on occasion.

确保您摄入足够的低糖发酵食品，或者如果您没有这样做，即使您这样做了，您也可能会考虑偶尔在饮食中补充益生菌。

Right?

正确的？

I'm not talking about constantly taking high doses of probiotics.

我不是在谈论不断服用高剂量的益生菌。

I actually don't recommend that.

我其实不建议这样做。

But for many people who are suffering low mood, supplementing with a quality probiotic can actually improve mood, and the purported mechanism by which that happens is the increase in serotonin that is allowed by improving the gut microbiota and including foods with enough tryptophan, which is the precursor to serotonin.

但对于许多情绪低落的人来说，补充优质益生菌实际上可以改善情绪，而所谓的机制是通过改善肠道微生物群和摄入含有足够色氨酸（血清素的前体）的食物来增加血清素。

So what I've done here is I've created the real conceptual link, the anatomical link, and the chemical link between the production of serotonin in the gut and serotonin in the brain.

所以我在这里所做的是，我创建了肠道中血清素的产生和大脑中血清素的产生之间真正的概念联系、解剖学联系和化学联系。

And I wouldn't be talking about this if there wasn't actually data on this.

如果没有这方面的实际数据，我就不会谈论这个。

I'll include links to a few papers about the, and here I'm quoting the title of a great paper, "The Interaction of the Vagus Nerve and Serotonin in the Gut-Brain Axis." There's also been at least one clinical trial study exploring how taking probiotics, and in this case, it was actually probiotics plus magnesium.

我将提供几篇相关论文的链接，在这里我引用了一篇伟大论文的标题，“肠脑轴中迷走神经和血清素的相互作用”。至少还有一项临床试验研究探索如何服用益生菌，在这种情况下，它实际上是益生菌加镁。

It was magnesium orotate, which is just one form of magnesium, as well as, I would say, a low-ish dose of coenzyme Q10, combining those three things in this paper entitled, "Probiotics and Magnesium Orotate." It should have said probiotics and magnesium orotate and coenzyme Q10, but the title is, "Probiotics and Magnesium Orotate for the Treatment of Major Depressive Disorder, a Randomized, Double-Blind, Controlled Trial." Now, I want to emphasize that the results of this paper show that in the short term, there's an improvement in symptoms of major depression.

它是乳清酸镁，它只是镁的一种形式，还有，我想说的是，低剂量的辅酶 Q10，在题为“益生菌和乳清酸镁”的论文中将这三者结合在一起。它应该说益生菌、乳清酸镁和辅酶 Q10，但标题是“益生菌和乳清酸镁治疗重度抑郁症，一项随机、双盲、对照试验”。现在，我想强调的是，这篇论文的结果表明，在短期内，重度抑郁症的症状有所改善。

That is, symptoms of major depression were reduced through the administration of this combination of probiotics, magnesium orotate, and coenzyme Q10.

也就是说，通过服用益生菌、乳清酸镁和辅酶 Q10 的组合，可以减轻重度抑郁症的症状。

However, it was a short-lived effect.

然而，这是一个短暂的影响。

Now, it was also a short-lived treatment, but it was a short-lived effect that showed up in essentially starting about the four-week mark and then carried out to 10 and 15 weeks, the effect disappeared.

现在，这也是一种短期治疗，但它是一种短期效果，基本上在 4 周左右开始出现，然后进行到 10 周和 15 周，效果就消失了。

Now, this is important because what it suggests is that in the short term, if you're seeking to improve your mood or if you're suffering from major depression, please seek help for major depression.

现在，这很重要，因为它表明在短期内，如果您正在寻求改善情绪或患有重度抑郁症，请寻求重度抑郁症的帮助。

This, of course, wouldn't be the only approach.

当然，这不是唯一的方法。

You don't want to start being your own psychiatrist.

你不想开始成为自己的精神科医生。

This treatment very well could be combined with things, and should be combined probably with things like exercise, maybe with pharmacologic treatment, with antidepressant drugs.

这种治疗可以很好地与其他事物相结合，并且可能应该与诸如运动之类的事物相结合，也许与药物治疗，与抗抑郁药物相结合。

It really depends on the situation.

这确实取决于具体情况。

But if you are somebody who's suffering from major depression or just mild depression, or if you're just seeking to maintain healthy serotonin levels or improve your mood slightly, the consumption of things that are going to improve your gut microbiome Absolutely is going to support that process.

但是，如果您患有重度抑郁症或轻度抑郁症，或者您只是想保持健康的血清素水平或稍微改善您的情绪，那么食用能够改善肠道微生物群的物质绝对会支持这一过程。

This has been shown over and over again because the gut microbiota create these short-chain fatty acids that are critically involved in this biochemical pathway that converts tryptophan into serotonin.

这已经被一再证明，因为肠道微生物群会产生这些短链脂肪酸，这些短链脂肪酸在将色氨酸转化为血清素的生化途径中发挥着至关重要的作用。

I'm going to repeat that because it's very important.

我要重复一遍，因为这非常重要。

The microbiota of the gut, if they're diverse and you have enough of them, are going to produce the short-chain fatty acids that are critically required for the conversion of tryptophan, which again is going to come from your diet, into the serotonin of your gut, which in turn is going to be relayed, and it's not the actual serotonin that's relayed, but the presence of serotonin at sufficient levels in the gut is communicated by the vagus nerve up to the dorsal raphe nucleus.

肠道微生物群，如果它们是多样化的，并且你有足够的微生物群，就会产生短链脂肪酸，这是色氨酸转化所必需的，色氨酸又来自你的饮食，转化为肠道的血清素，而血清素反过来会被传递，传递的不是真正的血清素，而是肠道中存在足够水平的血清素是通过迷走神经传达的神经上达中缝背核。

Remember, there's some stations in between, but it's communicated up to the dorsal raphe, and your dorsal raphe then releases serotonin in the brain.

请记住，中间有一些站点，但它会传达到中缝背侧，然后中缝背侧会在大脑中释放血清素。

Again, a beautiful coordination of the body and the brain.

再次，身体和大脑的完美协调。

Just as activity levels in the body and the brain are matched through the vagus, or from the brain to the body, depending on the direction of flow.

正如身体和大脑的活动水平通过迷走神经或从大脑到身体进行匹配一样，具体取决于流动方向。

Alertness in the brain, body becomes alert.

大脑警觉，身体也变得警觉。

Alertness in the body, brain becomes alert.

身体警觉，大脑也警觉。

Serotonin elevated in the gut, serotonin elevated in the brain.

肠道中的血清素升高，大脑中的血清素升高。

All of that happens by way of vagal signaling.

所有这一切都是通过迷走神经信号发生的。

College football is back.

大学橄榄球回来了。

So Hilton called in me, the superstition concierge, to make your fan rituals a reality.

所以希尔顿请来了我这个迷信礼宾员，让你的粉丝仪式成为现实。

Need a room to match your lucky number?

需要一间与您的幸运数字相匹配的房间吗？

We got you.

我们找到你了。

Want to make sure our team doesn't wash your lucky jersey?

想要确保我们的团队不会清洗您的幸运球衣吗？

Oh, that smells lucky.

哦，这闻起来很幸运。

Hilton's unmatched hospitality can keep up with any superstition.

希尔顿无与伦比的热情好客可以消除任何迷信。

Even a marching band wake-up call at 5:55 and 55 seconds.

甚至还有 5 点 55 分 55 秒的军乐队叫醒服务。

Hit it.

击中它。

When you need a team that will do whatever it takes on game day, it matters where you stay.

当你需要一支在比赛当天不惜一切代价的球队时，你留在哪里就很重要。

Hilton.

希尔顿。

For the stay.

为了住宿。

Okay, so the vagus is involved in lots and lots of things.

好吧，迷走神经与很多很多事情有关。

It's not just for calming down.

这不仅仅是为了平静。

It's also for slowing the heart rate, which is related to calming down, but it's critically required for this thing that we're calling autoregulation, for increasing HRV.

它还可以减慢心率，这与平静有关，但它对于我们称之为自动调节的东西至关重要，以增加 HRV。

It's also involved in increasing levels of alertness, and you can do that through exercise.

它还涉及提高警觉性，你可以通过锻炼来做到这一点。

It's also involved in increasing levels of serotonin in the brain.

它还与大脑中血清素水平的增加有关。

You just learned about that.

你刚刚了解到这一点。

But there is, as you've probably heard before, also a role for the vagus nerve in calming down.

但正如您之前可能听说过的那样，迷走神经也有镇静作用。

Now, the reason I saved this portion for last is because there's just so much information out there about how vagal activation calms us down.

现在，我把这一部分留到最后的原因是因为有太多关于迷走神经激活如何让我们平静下来的信息。

And I felt it was important that I also focus on some of the ways that vagus does other things quite robustly, including also enhancing learning and plasticity.

我觉得重要的是，我还应该关注迷走神经强有力地完成其他事情的一些方式，包括增强学习和可塑性。

But I would be remiss if I didn't offer some of the science-backed tools for calming yourself down by engaging the vagus.

但如果我不提供一些有科学依据的工具来通过迷走神经让自己平静下来，那就是我的失职了。

And when I say engaging the vagus, I mean engaging very specific pathways within the vagus circuitry.

当我说参与迷走神经时，我的意思是参与迷走神经回路内非常特定的路径。

You now, of course, can appreciate that the vagus nerve is a superhighway, bi-directional superhighway, of sensory and motor connections.

当然，您现在可以认识到迷走神经是感觉和运动连接的高速公路、双向高速公路。

Has a ton of specificity, it's signaling mechanical and chemical information, it's controlling the body, and yet there are specific pathways that will indeed calm you down if you activate them.

它有很多特异性，它发出机械和化学信息，它控制身体，但如果你激活它们，有一些特定的途径确实能让你平静下来。

These are the ones that you typically hear about at the end of yoga classes, that you hear about often online, and I don't want to be disparaging of any of that.

这些是你通常在瑜伽课程结束时听到的，你经常在网上听到的，我不想贬低其中的任何一个。

In fact, I love, love, love the book "Polyvagal Theory" by Stephen Porges.

事实上，我非常非常非常喜欢斯蒂芬·波吉斯的《多迷走神经理论》这本书。

I think it's a beautiful description of our understanding about the vagus nerve, circa, I don't know, maybe 10, 15 years ago, which is not disparaging at all.

我认为这是对我们对迷走神经的理解的完美描述，大约，我不知道，也许是 10、15 年前，这根本不是贬低。

I think he did an incredible job of talking about the dorsal motor nucleus of the vagus, which I'll talk about in a few moments, as a pathway for regulation of bodily state, for calming down, about the role of parent-child relationships in infancy, and how the vagus nerve pathways are present and can be activated early in life without any learning or plasticity, and how that's so critically important to the bond that's formed between caretaker and infant.

我认为他在谈论迷走神经的背侧运动核方面做得非常出色，我稍后会谈论它作为调节身体状态、平静情绪的途径，关于婴儿期亲子关系的作用，以及迷走神经通路如何存在并如何在生命早期被激活而无需任何学习或可塑性，以及它对于看护者和婴儿之间形成的纽带如何至关重要。

And there's just a beautiful set of studies and a beautiful set of clinical data that he describes in that book, "Polyvagal Theory", as it relates to things like PTSD, et cetera.

他在那本书《多迷走神经理论》中描述了一组漂亮的研究和一组漂亮的临床数据，因为它与创伤后应激障碍等相关。

So hats off, kudos, and much respect and gratitude to Stephen Porges for writing "Polyvagal Theory".

因此，向斯蒂芬·波吉斯（Stephen Porges）致敬、致敬、尊重和感谢他撰写了《多迷走神经理论》。

Most of what I've talked about up until now are things that are either touched on just briefly or that are not included in his book on polyvagal theory, mostly because they relate to data that had been accumulated in the last 10 or 15 years.

到目前为止，我所讨论的大部分内容要么只是简单提及，要么没有包含在他的多迷走神经理论书中，主要是因为它们与过去 10 或 15 年积累的数据有关。

And so there was no way it could be in that book.

所以那本书里不可能有这样的内容。

The ways to calm down using activation of specific vagal pathways do indeed start to mimic some of the things that we hear about in or at the end of yoga classes, or that we think of in terms of new agey types of things.

利用激活特定迷走神经通路来平静下来的方法确实开始模仿我们在瑜伽课程中或结束时听到的一些事情，或者我们认为新时代类型的事情。

Now, this is coming from somebody who earlier was talking about breathwork.

现在，这是来自之前谈论呼吸的人。

I was talking about cyclic sighing or cyclic physiological sighing.

我说的是周期性叹息或周期性生理叹息。

In science, we tend to call it respiration physiology.

在科学中，我们倾向于将其称为呼吸生理学。

We call it cyclic sighing.

我们称之为循环叹息。

In yogic traditions or in breathwork classes, they might call it something else.

在瑜伽传统或呼吸课程中，他们可能会称之为其他名称。

For those of you that are familiar with me, you know that I appreciate all the lenses into ways to be healthier mentally, physically, and in two ways to improve our performance.

对于那些熟悉我的人来说，你们知道我很欣赏所有关于如何使精神、身体更健康以及以两种方式提高我们的表现的方法。

I just happen to take the biological, typically the neurobiological and physiological perspective on these things because I like to think, in fact, I know that understanding mechanism gives us more agency over these protocols and practices.

我只是碰巧从生物学的角度，通常是神经生物学和生理学的角度来看待这些事情，因为我喜欢思考，事实上，我知道理解机制使我们对这些协议和实践有更多的代理权。

So what I'm going to describe next is my view of the specific practices that, yes, absolutely exist in other territories related to yogic practices, et cetera, that have been purported to increase levels of parasympathetic activation by engaging the vagus.

因此，我接下来要描述的是我对特定练习的看法，是的，这些练习绝对存在于与瑜伽练习等相关的其他领域，据称可以通过迷走神经来提高副交感神经的激活水平。

The reason I selected the things I'm about to tell you is because I ran them by two colleagues.

我之所以选择我要告诉你们的事情是因为它们是由我的两位同事管理的。

One who is a neurologist and psychiatrist, practicing.

一位正在执业的神经科医生和精神病学家。

The other who is a neurosurgeon and is very familiar with the vagus.

另一个是神经外科医生，对迷走神经非常熟悉。

And what I did is I said, "Listen, there's all this stuff out there You can hear all sorts of interesting things on YouTube and elsewhere about ways to calm down by engaging the vagus.

我所做的就是说，“听着，外面有很多东西，你可以在 YouTube 和其他地方听到各种有趣的事情，关于通过迷走神经来平静下来的方法。

Which of these, and I basically described five, typical five practices do you think actually triggers activation of the specific nerve fibers that would trigger a parasympathetic response?

我基本上描述了其中哪一种，您认为这五种典型的做法实际上会触发特定神经纤维的激活，从而引发副交感神经反应？

And what was interesting is that both of them said, actually, there are three of them that absolutely trigger activation of the parasympathetic response, and we know because we've recorded from those neural pathways.

有趣的是，他们俩都说，实际上，其中三个绝对会触发副交感神经反应的激活，我们知道，因为我们已经记录了这些神经通路。

And so it's obvious that they work.

所以很明显它们是有效的。

So those are the three that I'm going to describe.

这就是我要描述的三个。

I want to remind you that if you want to calm down fast, the physiological sigh is still going to be your best tool.

我想提醒你的是，如果你想快速平静下来，生理叹息仍然是你最好的工具。

If you want to improve HRV, you want to get better auto-regulation, and you want your HRV to improve in sleep as well, the deliberate exhales from time to time spread throughout the day, still going to be great.

如果你想改善 HRV，你想获得更好的自动调节，并且你希望你的 HRV 在睡眠中也得到改善，全天时不时地有意识地呼气，仍然会很棒。

Still do your high-intensity interval training and other ways to increase HRV.

仍然进行高强度间歇训练和其他提高 HRV 的方法。

But if you want to use the vagal pathways to calm down, here are the three best ways that are supported by the neurophysiology in humans that I'm going to tell you about.

但如果你想利用迷走神经通路来平静下来，我将向你介绍以下三种得到人类神经生理学支持的最佳方法。

The first capitalizes on the fact that a major branch of the vagus that extends out of the brainstem and that includes a lot of those sensory afferents, those axons, coursing up from the body to the brainstem, runs along a portion of the neck that's deep to the muscle that's going to stick out if you turn your head to one side.

第一个利用了这样一个事实：迷走神经的一个主要分支从脑干延伸出来，其中包括许多感觉传入，这些轴突从身体向上延伸到脑干，沿着颈部深处的一部分延伸到肌肉，如果你把头转向一侧，肌肉就会伸出来。

Now, I'm specifically avoiding the muscle and vasculature nomenclature right now because we've already had so many terms this episode.

现在，我现在特别避免使用肌肉和脉管系统术语，因为本集我们已经有了很多术语。

And it's really not necessary to understand how to use these practices.

并且确实没有必要了解如何使用这些实践。

But were you to, say, lie down or even just sit at a table surface like I am now.

但是，如果你像我现在一样躺下来，甚至只是坐在桌子上。

For those of you that are listening, I'm just seated in front of my desk.

对于那些正在听的人，我只是坐在我的办公桌前。

I'm putting my hands palms down, my elbows at the edge of the table, and what I'm going to do next is I'm going to push my elbows down and away from my ears.

我将双手手掌向下，肘部放在桌子边缘，接下来我要做的是将肘部向下推，远离耳朵。

Then I'm going to turn my head up and to the right, and I'm going to talk while I'm doing it, but you wouldn't want to.

然后我会把头转向右边，边做边说话，但你不会愿意的。

And when one does that, you feel a kind of stretch both on the outside of the neck, so that's on the left-hand side, as well as in particular on the right-hand side.

当一个人这样做时，你会感觉到脖子外侧有一种拉伸，左边，尤其是右边。

Okay?

好吧？

And it's important to keep your elbows pushing down and you're looking up and to the right.

重要的是要保持肘部向下推并且向上向右看。

And then you do it to the other side.

然后你在另一边做同样的事情。

You go up and to the left.

你向上并向左走。

Yes, this is looking a lot like yoga, but this is not yoga.

是的，这看起来很像瑜伽，但这不是瑜伽。

This is a way of mechanically activating some of the fibers that course along the vasculature and the musculature at the side of the neck.

这是一种机械激活沿着颈部侧面的脉管系统和肌肉组织延伸的一些纤维的方法。

That is a major pathway of the vagus.

这是迷走神经的主要通路。

Now, I had to ask my neurosurgeon and neurophysiology friends, "Does this actually activate the vagus nerve?" And they said, "Yes, to some degree." It's mechanically going to activate some of those fibers, some of those axons.

现在，我不得不问我的神经外科医生和神经生理学朋友，“这真的会激活迷走神经吗？”他们说：“是的，在某种程度上。”它会机械地激活其中一些纤维，一些轴突。

Is it going to activate the calming pathways of your vagus nerve as much as, say, electrical stimulation of your vagus nerve?

它会像电刺激迷走神经一样激活迷走神经的镇静通路吗？

No, it's not.

不，不是。

Electrical stimulation of the vagus nerve is used for major depression.

迷走神经的电刺激用于治疗重度抑郁症。

It's also used using different patterns of stimulation frequency to calm people down.

它还使用不同模式的刺激频率来使人们平静下来。

It can be used for a number of different things, depending on the way the stimulation is done and where it's done along the vagus nerve pathways.

它可以用于许多不同的事情，具体取决于刺激的方式以及沿着迷走神经通路进行的位置。

However, this basically mechanical activation of this vagus nerve pathway, it doesn't just feel good because you're stretching your neck out.

然而，这种迷走神经通路基本上是机械激活的，它不仅仅因为你伸展脖子而感觉良好。

It does indeed activate some of the sensory and probably some of the motor fibers as well that course through the vagus nerve.

它确实激活了一些感觉纤维，可能还激活了一些穿过迷走神经的运动纤维。

And keep in mind, this is interesting, that the majority of the parasympathetic effect of mechanically activating those vagal nerve fibers is going to be on the right-hand side.

请记住，这很有趣，机械激活这些迷走神经纤维的大部分副交感神经效应将位于右侧。

I know this is starting to sound a little bit like yoga classes where they say, "Hey, breathing through your left nostril or your right nostril is going to reflect sympathetic or parasympathetic activation." Guess what?

我知道这听起来有点像瑜伽课，他们说：“嘿，通过左鼻孔或右鼻孔呼吸将反映出交感神经或副交感神经的激活。”你猜怎么着？

When we had Noam Sobel, one of the world's foremost experts on olfaction and basically sniffing and breathing and its effects on the brain on the podcast, he indeed told us that the switching back and forth between right and left nostril dominance is indeed governed by changes in that seesaw of the autonomic nervous system.

当诺姆·索贝尔（Noam Sobel）在播客上接受采访时，他是世界上最重要的嗅觉专家之一，主要研究嗅觉、嗅觉和呼吸及其对大脑的影响，他确实告诉我们，左右鼻孔优势之间的来回切换确实是由自主神经系统跷跷板的变化控制的。

It switches over, I believe, once about every 90 minutes.

我相信它大约每 90 分钟切换一次。

Incredible, right?

难以置信，对吧？

Obviously impacted if you have a deviated septum, et cetera.

如果您有鼻中隔偏曲等情况，显然会受到影响。

So this stuff that comes from yogic tradition, while it might not be mechanistically accurate and it sometimes includes other things that are unrelated to the mechanism, oftentimes it's pretty spot on.

因此，这些来自瑜伽传统的东西，虽然它可能在机械上不准确，并且有时包括与机械装置无关的其他东西，但通常它是相当准确的。

So if you want to calm down and you want to do that by activating your vagus, you already know a bunch of ways that you can do that.

因此，如果您想冷静下来并且想通过激活迷走神经来做到这一点，那么您已经知道了很多可以做到这一点的方法。

We talked about it.

我们讨论过。

The ear thing, the exhale thing, et cetera, physiological sighs.

耳朵的东西、呼气的东西等等，生理叹息。

But this simple process of looking up and to the right and then up and to the left, and the reason for doing it both sides is you'll feel a stretch on one side, then a contraction on the other.

但是这个简单的过程是向上看向右，然后向上向左看，两侧都这样做的原因是你会感到一侧拉伸，然后另一侧收缩。

Doing that a few times back and forth indeed can lead to a calmer state following.

来回这样做几次确实可以带来更平静的状态。

How robust that is, is going to depend on a lot of factors.

它有多强大，将取决于很多因素。

Frankly, I don't think it's as robust as the physiological sigh or exhale-emphasized breathing.

坦率地说，我认为它不如生理叹息或强调呼气的呼吸那么有力。

I don't think it's as fast, but nonetheless, it is supported by the anatomy, it's supported by the function, and a lot of people simply like to stretch.

我不认为它那么快，但尽管如此，它得到了解剖学的支持，它得到了功能的支持，而且很多人只是喜欢伸展。

So I'd be remiss if I didn't include that.

因此，如果我不包括这一点，那就是我的失职。

The other way that you can calm down by way of incorporating vagus nerve activation, and you can do that noninvasively, is the following.

另一种可以通过激活迷走神经来让你平静下来的方法，而且你可以无创地做到这一点，如下。

All right.

好吧。

This one, again, verified with people who are expert in these specific pathways in humans.

这一点再次得到了人类这些特定途径专家的验证。

And I know it might not sound neuroscientific, but believe it or not, the stuff that you hear, no pun intended, about humming and activation of the vagus nerve and calming down by way of humming because of the way it impacts the vagus nerve turns out to be true.

我知道这听起来可能不是神经科学的，但不管你信不信，你听到的关于嗡嗡声和迷走神经激活以及通过嗡嗡声平静下来的东西，没有双关语的意思，因为它影响迷走神经的方式被证明是真实的。

However, and get this, you actually have to hum correctly.

然而，要明白这一点，你实际上必须正确地哼唱。

Now, you might think humming is just That's not what we're talking about here.

现在，您可能认为嗡嗡声只是这不是我们在这里讨论的内容。

What we're talking about here is again, mechanically, through vibration, activating the branches of the vagus that innervate the larynx.

我们在这里谈论的是，通过振动，机械地激活支配喉部的迷走神经分支。

And now keep in mind, some of the neurons in nucleus ambiguous that carry neurons that are officially members of the vagus nerve, they travel with neurons that are not officially members of the vagus, but they travel together from nucleus ambiguous to a lot of the speech machinery in your throat and in your mouth, and with your tongue and your lips.

现在请记住，模糊核中的一些神经元携带着正式属于迷走神经的神经元，它们与非正式迷走神经成员的神经元一起旅行，但它们从模糊核一起旅行到喉咙和口腔中的许多言语机器，以及舌头和嘴唇。

Okay?

好吧？

That's a discussion for an entirely different podcast.

这是针对一个完全不同的播客的讨论。

But it turns out, if you view the hum through the perspective of that it's an H and an M, hmm.

但事实证明，如果你从这个角度来看嗡嗡声，那就是 H 和 M，嗯。

That if you want to activate this vagal pathway to calm down, the way to hum correctly, I know this sounds wild, but the way to hum correctly is actually to extend the H part not the M.

如果你想激活这条迷走神经通路来平静下来，正确哼唱的方法，我知道这听起来很疯狂，但正确哼唱的方法实际上是延长 H 部分而不是 M。

I talked to somebody who's expert in speech neurophysiology, and it's because the H part, the is different than the part.

我和一位言语神经生理学专家交谈过，这是因为 H 部分，the 与 the 部分不同。

The is slightly higher frequency, and actually if you notice, if you do an extended H hum and then an M hum after, you'll notice that it shifts from the back and deeper parts of your throat, which is where the vagal activation comes from, to further up along your speech pathway toward your mouth and your lips.

频率稍高，实际上，如果你注意到，如果你长时间发出 H 哼声，然后再发出 M 哼声，你会注意到它从喉咙的后部和更深的部分（迷走神经激活的来源），沿着你的言语路径进一步向上移动到你的嘴和嘴唇。

So just give that a try for a second.

所以请尝试一下。

Maybe you have to do this in private, because otherwise it'd be too embarrassing.

也许你必须私下这样做，否则就太尴尬了。

But it's incredibly calming.

但这令人难以置信的平静。

I did this earlier and I was really positively surprised how well it worked.

我之前就这样做了，它的效果让我感到非常惊讶。

It's basically this.

基本上就是这样。

You're trying to get the vibration to move from the back of your throat, down your neck, into your chest, and even into your belly and diaphragm.

你试图让振动从你的喉咙后部移动到你的脖子，进入你的胸部，甚至进入你的腹部和隔膜。

So it goes like this.

事情是这样的。

If you want to know what it's like from a sensation perspective, think about gargling.

如果您想从感觉角度了解它是什么样的，请考虑漱口。

I know this is getting crazier and crazier toward the end of this podcast, but indeed, if you look online, gargling has been proposed as a way to activate the calming aspects, so-called parasympathetic aspects of the vagus nerve.

我知道在这个播客快结束时这会变得越来越疯狂，但事实上，如果你在网上查看，漱口已经被提议作为激活镇静方面的一种方法，即迷走神经的副交感神经方面。

And indeed, when you gargle, you're using the back of your throat.

事实上，当你漱口时，你正在使用喉咙后部。

That's the sensation.

这就是感觉。

It's this vibration at the back of your throat.

这是喉咙后部的振动。

So when you hum, emphasizing the H part of the hmm and leaving off the M part, it's .

所以当你哼哼的时候，强调“嗯”的 H 部分，忽略 M 部分，那就是。

And you can actually move the vibration down into your chest.

你实际上可以将振动向下移动到你的胸部。

I find it's easier if I'm lying down.

我发现如果我躺着会更容易。

And when you do that, it's quite remarkable how fast you calm down.

当你这样做时，你会以惊人的速度平静下来。

But give this a try.

但请尝试一下。

I know it might seem a little silly, but if you want to try and really deeply relax, this extended humming that you're trying to move down further and further from, say, your lips to the back of your throat, to deeper in your throat near your Adam's apple, to your chest region, even into your abdomen and your diaphragm, you'll notice that it really, really calms you down.

我知道这可能看起来有点傻，但如果你想尝试真正深度放松，这种延伸的嗡嗡声你试图越来越远地从你的嘴唇移动到喉咙后部，到喉咙深处靠近喉结的地方，到你的胸部区域，甚至到你的腹部和横膈膜，你会发现它真的真的能让你平静下来。

This is also, it turns out, because I talked to somebody who is a singer, this is the way that singers often will start to relax in order to get into some of the deeper frequency notes that they need to hit with their voice.

事实证明，这也是因为我和一位歌手交谈过，这也是歌手经常开始放松的方式，以便进入他们需要用声音击中的一些更深的频率音符。

As you've probably observed, high notes sort of bring people up into their head and up, even if they're using their diaphragm, higher and higher.

正如您可能已经观察到的那样，高音会让人进入他们的头脑并不断上升，即使他们正在使用隔膜，越来越高。

Whereas lower frequency sounds deeper and deeper, and it's just mechanical activation of the particular branches of the vagus that are able to drive this parasympathetic response.

而低频听起来越来越深沉，而迷走神经特定分支的机械激活能够驱动这种副交感神经反应。

And if you notice, the hum is, like all speech, an exhale.

如果你注意到的话，嗡嗡声就像所有的言语一样，是呼气声。

It's a long, slow exhale.

这是一个长而缓慢的呼气。

So this is the third part.

这是第三部分。

There's also a collateral activation, which is just neuroscience speak for activation of that deceleration pathway.

还有一种附带激活，这只是神经科学所说的减速途径的激活。

When you do this humming at the back of your throat and down into your chest and into your belly, you're also getting the same effect that you get with an exhale, which is to slow the heart rate way down.

当你从喉咙后部发出嗡嗡声并向下进入胸部和腹部时，你也会得到与呼气相同的效果，即减慢心率。

So it turns out the stuff they say at retreats and yoga classes is mechanistically supported.

事实证明，他们在静修和瑜伽课上所说的话是有机械支持的。

At least some of it is, and some of it perhaps isn't, and that doesn't really matter right now.

至少有些是，有些可能不是，现在这并不重要。

What we're talking about is the incredible pathway, the incredible neural circuit that is the vagus nerve.

我们谈论的是令人难以置信的通路，令人难以置信的神经回路，即迷走神经。

In fact, calling it the vagus nerve, you now realize, as I talked about at the beginning of the episode, is really not sufficient to encapsulate the incredible variety of different pathways, the sensory stuff up from the body, the motor stuff down from the brain, the way you can calm down, the way you can alert yourself, the relationship and pairing of serotonin levels in the gut through the microbiome and what you eat, and the tryptophan with serotonin levels in the brain, and mood, and neuroplasticity, and learning.

事实上，你现在意识到，正如我在本集开头所说的那样，称其为迷走神经确实不足以概括令人难以置信的各种不同通路，从身体向上的感觉物质，从大脑向下的运动物质，你可以冷静下来的方式，你可以提醒自己的方式，肠道中血清素水平通过微生物组和你吃的东西之间的关系和配对，以及色氨酸与大脑中血清素水平和情绪的关系，以及神经可塑性和学习。

And to be fair, we didn't even cover everything that the vagus nerve does.

公平地说，我们甚至没有涵盖迷走神经的所有功能。

There's this whole landscape of electrical stimulation of the vagus nerve, transcranial magnetic stimulation of the parts of the brain, like the dorsolateral prefrontal cortex, that allow you to engage more plasticity and control over autoregulation.

对迷走神经进行电刺激，对大脑部分（例如背外侧前额叶皮层）进行经颅磁刺激，可以让您获得更多的可塑性并控制自动调节。

That stuff all requires devices and a physician or a laboratory to deliver, so I focused on the things that you can do to activate your vagus in the various ways that's going to serve you best in terms of mental health, physical health, and performance.

这些东西都需要设备和医生或实验室来提供，所以我专注于你可以做的事情，以各种方式激活你的迷走神经，这将在心理健康、身体健康和表现方面为你提供最好的服务。

And I like to think that you also learned a lot about the vagus nerve biology, both structurally and functionally.

我想您也从结构和功能上学到了很多关于迷走神经生物学的知识。

I personally find it to be one of the most incredible aspects of the nervous system.

我个人认为这是神经系统最令人难以置信的方面之一。

It exists in all mammals.

它存在于所有哺乳动物中。

It's also in non-mammalian vertebrates.

它也存在于非哺乳动物脊椎动物中。

But it's definitely in us humans, and it's absolutely active from the time we're born until the very last breath we take in, hopefully, late age.

但它绝对存在于我们人类身上，从我们出生到我们最后一次呼吸（希望是晚年），它绝对活跃。

And it's just a miraculous pathway.

这只是一条神奇的道路。

Nature created this vagus nerve thing, and you can control it.

大自然创造了这种迷走神经，你可以控制它。

And understanding the mechanisms by which you can control it, I do believe is the best way to go about it.

我相信了解控制它的机制是最好的方法。

So thank you for joining me on this mechanistic/practical voyage through the vagus nerve.

因此，感谢您与我一起进行迷走神经的机械/实践之旅。

I'm enchanted by the vagus nerve, and I like to think that you might be too If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

我对迷走神经着迷，我想您可能也会如此。如果您正在学习和/或喜欢这个播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please follow the podcast by clicking the follow button on both Spotify and Apple.

此外，请通过单击 Spotify 和 Apple 上的关注按钮来关注播客。

And on both Spotify and Apple, you can leave us up to a five-star review, and you can now leave us comments at both Spotify and Apple.

在 Spotify 和 Apple 上，您可以给我们留下五星级的评论，现在您可以在 Spotify 和 Apple 上给我们留下评论。

Please also check out the sponsors mentioned at the beginning and throughout today's episode.

另请查看今天节目开头和整个节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

If you have questions for me or comments about the podcast or guests or topics that you'd like me to consider for the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我有疑问，或者对播客或嘉宾有意见，或者您希望我为 Huberman Lab 播客考虑的主题，请将这些意见放入 YouTube 的评论部分。

I do read all the comments.

我确实阅读了所有评论。

For those of you that haven't heard, I have a new book coming out.

对于那些还没有听说过的人，我即将出版一本新书。

It's my very first book.

这是我的第一本书。

It's entitled "Protocols: An Operating Manual for the Human Body." This is a book that I've been working on for more than five years, and that's based on more than 30 years of research and experience, and it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation, and of course, I provide the scientific substantiation for the protocols that are included.

它的标题是“协议：人体操作手册”。这是我花了五年多时间编写的一本书，它基于 30 多年的研究和经验，涵盖了从睡眠到运动到压力控制的各个方面的方案，以及与注意力和动机相关的方案，当然，我还为所包含的方案提供了科学依据。

The book is now available by presale at protocolsbook.com.

该书现已在protocolbook.com 上预售。

There you can find links to various vendors.

在那里您可以找到各个供应商的链接。

You can pick the one that you like best.

您可以选择您最喜欢的一个。

Again, the book is called "Protocols: An Operating Manual for the Human Body." And if you're not already following me on social media, I am Huberman Lab on all social media platforms.

同样，这本书的名字是“协议：人体操作手册”。如果您还没有在社交媒体上关注我，我是所有社交媒体平台上的 Huberman Lab。

So that's Instagram, X, Threads, Facebook, and LinkedIn.

这就是 Instagram、X、Threads、Facebook 和 LinkedIn。

And on all those platforms, I discuss science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the information on the Huberman Lab podcast.

在所有这些平台上，我讨论科学和与科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客上的信息不同。

Again, it's Huberman Lab on all social media platforms.

同样，所有社交媒体平台上都是 Huberman Lab。

And if you haven't already subscribed to our Neural Network Newsletter, the Neural Network Newsletter is a zero-cost monthly newsletter that includes podcast summaries as well as what we call protocols in the form of one to three-page PDFs that cover everything from how to optimize your sleep, how to optimize dopamine, deliberate cold exposure.

如果您还没有订阅我们的神经网络时事通讯，神经网络时事通讯是一份零成本的月度时事通讯，其中包括播客摘要以及我们所说的一到三页 PDF 形式的协议，涵盖从如何优化睡眠、如何优化多巴胺、故意冷暴露等所有内容。

We have a foundational fitness protocol that covers cardiovascular training and resistance training.

我们有一个基本的健身方案，涵盖心血管训练和阻力训练。

All of that is available completely zero cost.

所有这些都是完全零成本可用的。

You simply go to hubermanlab.com, go to the Menu tab in the top right corner, scroll down to Newsletter, and enter your email.

您只需访问 hubermanlab.com，转到右上角的“菜单”选项卡，向下滚动到新闻通讯，然后输入您的电子邮件即可。

And I should emphasize that we do not share your email with anybody.

我要强调的是，我们不会与任何人分享您的电子邮件。

Thank you once again for joining me for today's discussion about the vagus nerve and all the incredible things it can do and all the incredible things that you can do with it.

再次感谢您加入我今天关于迷走神经的讨论以及它可以做的所有令人难以置信的事情以及您可以用它做的所有令人难以置信的事情。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。

Saying how you feel out loud is terrifying, but that's what Hinge's new free audiobook, "No Ordinary Love," is all about.

大声说出你的感受是很可怕的，但这就是 Hinge 的新免费有声读物“No Ordinary Love”的全部内容。

It's a collection of real love stories about five couples that met on Hinge.

这是一本关于五对在 Hinge 上相识的情侣的真实爱情故事的合集。

The stories are written and read by Tembi Locklear, Nicola Dinan, Curtis Garner, Raven Smith, and Ruthie Thorpe.

这些故事由坦比·洛克利尔、尼古拉·迪南、柯蒂斯·加纳、雷文·史密斯和露丝·索普撰写和朗读。

I, Hunter Harris, wrote and read the foreword.

我，亨特·哈里斯，撰写并阅读了前言。

The audiobook's out now.

有声读物现在已经出来了。

Give it a listen.

听一下。