Essentials: Science of Building Strong Social Bonds with Family, Friends & Romantic Partners

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.

欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。

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's episode is about the biology, psychology, and practices of social bonding.

今天的节目是关于社会联系的生物学、心理学和实践的。

From the day we are born until the day we die, the quality of our social bonds dictates much of our quality of life.

从我们出生的那一天到我们死亡的那一天，我们的社会纽带的质量在很大程度上决定了我们的生活质量。

It should therefore be no surprise that our brain, and indeed much of our entire nervous system, is wired for social bonds.

因此，我们的大脑，甚至整个神经系统的大部分，都与社会联系紧密相连，也就不足为奇了。

Today, we are going to talk about those brain and nervous system circuitries.

今天，我们将讨论那些大脑和神经系统电路。

We are also going to talk about the neurochemicals and hormones that underlie their function.

我们还将讨论其功能背后的神经化学物质和激素。

And we are going to touch on a number of important and actionable tools that you can apply in everyday life, and I'm confident that you will come away from today's episode with tremendous knowledge about how you function.

我们将讨论一些您可以在日常生活中应用的重要且可操作的工具，我相信您在看完今天的节目后会对自己的运作方式有大量的了解。

For instance, if you're an introvert or an extrovert, why is that?

例如，如果你是一个内向的人或一个外向的人，为什么会这样？

Turns out there may be a neurochemical basis for that.

事实证明，这可能有神经化学基础。

Believe it or not, there's biology around that now, and it's excellent peer-reviewed work.

不管你相信与否，现在生物学已经围绕这个问题展开了，而且这是经过同行评审的优秀作品。

Now, an important feature of biology generally, but in particular as it relates to social bonding, is that the neural circuits, meaning the brain areas and neurons, and the hormones, things like oxytocin, which we'll talk about today, and the other chemicals in the brain and body that are responsible for the process we call social bonding, are not unique to particular social bonds.

现在，生物学的一个重要特征，特别是与社会联系相关的一个重要特征是，神经回路，即大脑区域和神经元，以及激素，例如我们今天要讨论的催产素，以及大脑和身体中负责我们称为社会联系的过程的其他化学物质，并不是特定社会联系所独有的。

They are generic.

它们是通用的。

What I mean by that is that the same brain circuits that are responsible for establishing a bond between parent and child are actually repurposed in romantic relationships.

我的意思是，负责在父母和孩子之间建立联系的大脑回路实际上在浪漫关系中被重新利用。

Before we talk about social bonding, I want to talk about its mirror image, which is lack of social bonding or social isolation.

在我们谈论社会联系之前，我想谈谈它的镜像，即缺乏社会联系或社会孤立。

Well, many people like time alone, but when we talk about social isolation, what we're referring to is when animals or humans are restricted from having the social contacts that they would prefer to have.

嗯，很多人喜欢独处的时间，但是当我们谈论社会隔离时，我们指的是动物或人类被限制进行他们想要的社会接触。

And to just briefly touch on the major takeaways from this literature, which spans back 100 years or more, being socially isolated is stressful, and one of the hallmark features of social isolation is chronically elevated stress hormones like adrenaline, also called epinephrine.

简单地谈一下这篇 100 年前或更久以前的文献的主要结论，社会孤立是有压力的，而社会孤立的标志特征之一是肾上腺素（也称为肾上腺素）等应激激素长期升高。

Like cortisol, a stress hormone that at healthy levels is good for combating inflammation, helps us have energy early in the day, focus throughout the day.

与皮质醇一样，压力荷尔蒙在健康水平下有助于对抗炎症，帮助我们在一天的早些时候充满活力，全天集中注意力。

But if cortisol is elevated for too long, which is the consequence of social isolation, the immune system suffers and other chemicals start to be released in the brain and body that are designed to motivate the organism, animal or human, to seek out social bonds.

但是，如果皮质醇升高的时间太长（这是社会孤立的结果），免疫系统就会受到影响，大脑和身体中就会开始释放其他化学物质，这些化学物质旨在激励生物体（动物或人类）寻求社会联系。

So if you're somebody who's socially isolated and is craving social contact, that is a healthy craving.

因此，如果你是一个与社会隔绝的人，并且渴望社交接触，那么这是一种健康的渴望。

And as we'll learn next, the healthy craving for social contact has a very specific brain circuit, has a very specific neurochemical signature associated with it, and has some remarkable features that you can leverage in social contacts of all kinds.

正如我们接下来将了解到的，对社交接触的健康渴望具有非常特定的大脑回路，具有与之相关的非常特定的神经化学特征，并且具有一些可以在各种社交接触中利用的显着特征。

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

我想稍微休息一下并感谢我们的赞助商之一 LMNT。

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

LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。

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 drink L-M-N-T .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 Drink L-M-N-T .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。

Much like hunger, much like temperature, much like thirst, we have brain circuits that are devoted to what's called a social homeostasis.

就像饥饿、温度、口渴一样，我们的大脑回路致力于所谓的社会稳态。

Homeostasis is the characteristic of various biological circuits and even individual cells to try and maintain a certain level.

稳态是各种生物回路甚至单个细胞试图维持一定水平的特征。

It's most easily thought of in the context of hunger.

在饥饿的背景下最容易想到它。

If you don't eat for a while, your drive to pursue food and think about food and make food and spend money on food, and indeed to enjoy food goes up.

如果你有一段时间不吃东西，你追求食物、思考食物、制作食物、花钱买食物以及享受食物的动力就会增强。

Whereas when you're well fed, you don't tend to seek out food with as much vigor or as much intensity.

然而，当你吃得饱饱的时候，你就不会那么有活力或那么强烈地寻找食物。

So that's a simple way of thinking about homeostasis.

这是一种思考体内平衡的简单方法。

Every homeostatic circuit has three components, or at least three.

每个稳态电路都具有三个或至少三个组件。

One is a detector, meaning the organism or the thermostat on your wall has to have some way of detecting what's going on in the environment.

一种是探测器，这意味着墙上的生物体或恒温器必须有某种方式来探测环境中发生的情况。

All right?

好的？

In the context of social bonding, whether or not you are interacting with others and whether or not those interactions are going well.

在社交联系的背景下，您是否与他人互动以及这些互动是否进展顺利。

So that has to be detected.

所以必须检测到这一点。

That's the first thing.

这是第一件事。

Then there has to be a control center.

那么就必须有一个控制中心。

That's the second thing.

这是第二件事。

And the control center is the one that makes the adjustments to, in the case of social bonding, to your behavior and to your psychology.

在社会联系的情况下，控制中心负责对你的行为和心理进行调整。

Now, the third component of this homeostatic circuit is the effector.

现在，该稳态电路的第三个组件是效应器。

The effector is actually what drives the behavioral response.

效应器实际上是驱动行为反应的因素。

It what It's what leads you to pick up your social media and start scrolling.

它是什么 它是什么引导您拿起社交媒体并开始滚动。

It's what leads you to text a friend.

这会引导您给朋友发短信。

So again, those three components are a detector, a control center, and an effector.

再说一次，这三个组件是探测器、控制中心和效应器。

And as you'll soon learn, the neural circuit that controls this social homeostasis actually has a fourth component, and that fourth component is one that places subjective understanding as to why you are doing what you are doing and establishes your place in a hierarchy.

正如你很快就会了解到的，控制这种社会稳态的神经回路实际上有第四个组成部分，而第四个组成部分是对你为什么要做你正在做的事情的主观理解，并在层次结构中建立你的位置。

When we talk about social hierarchies in the context of human interactions, social hierarchies are very plastic.

当我们在人类互动的背景下谈论社会等级制度时，社会等级制度是非常可塑的。

Meaning in one setting, one person can be the leader.

意思是在一种环境中，一个人可以成为领导者。

In another setting, the other person can be the leader.

在另一种情况下，另一个人可以成为领导者。

Hierarchies are very dynamic, and as a consequence, social bonding has to be very plastic and very fluid so that you move from one environment to the next.

等级制度是非常动态的，因此，社会联系必须具有很强的可塑性和流动性，这样你才能从一种环境转移到另一种环境。

Even with the same people, you have to be able to make those adjustments.

即使是同一个人，你也必须能够做出这些调整。

And in the case of the social homeostasis circuit, those adjustments are made by a particular brain structure I've talked about on this podcast before.

就社会稳态回路而言，这些调整是由我之前在这个播客中讨论过的特定大脑结构进行的。

It's called the prefrontal cortex.

它被称为前额皮质。

It is the seat of our higher consciousness, if you will.

如果你愿意的话，它是我们更高意识的所在地。

It's what allows us to place subjective labels on things, so we are not strictly input-output.

它使我们能够给事物贴上主观标签，因此我们并不是严格意义上的输入-输出。

We are not robotic.

我们不是机器人。

The detector that underlies social homeostasis involves mainly two structures.

社会稳态的探测器主要涉及两个结构。

One is called the ACC, the anterior cingulate cortex, and the other is the BLA, basal lateral amygdala.

一个称为 ACC（前扣带皮层），另一个称为 BLA（基底外侧杏仁核）。

And when you hear the word amygdala, you're probably thinking fear.

当你听到杏仁核这个词时，你可能会想到恐惧。

But today, as you'll see, the amygdala actually has many different subcompartments and components.

但今天，正如您将看到的，杏仁核实际上有许多不同的子区和组件。

And there's a reason why the basal lateral amygdala, which is associated with certain aspects of aversive behaviors, meaning moving away from certain types of things or interactions.

基底外侧杏仁核与厌恶行为的某些方面相关，意味着远离某些类型的事物或互动，这是有原因的。

There's a reason why the BLA is such an integral part of the detector system, and that's because just as it's important to form healthy social bonds, it's vitally important to try and avoid unhealthy social bonds.

BLA 成为探测器系统不可或缺的一部分是有原因的，因为就像形成健康的社会纽带很重要一样，尝试避免不健康的社会纽带也至关重要。

So we've got the ACC and the BLA.

所以我们有 ACC 和 BLA。

These are areas that are mainly involved in moving away from things, although also toward them.

这些区域主要涉及远离事物，但也涉及事物。

That's the detector.

那是探测器。

Then we've got the control center, which is in the hypothalamus.

然后我们有控制中心，位于下丘脑。

And then there's a very special and important area associated with social bonding that I want everyone to learn, which is the dorsal raphe nucleus, or DRN.

然后，我希望每个人都了解一个与社会联系相关的非常特殊且重要的领域，即中缝背核（DRN）。

Dorsal raphe nucleus.

中缝背核。

The dorsal raphe nucleus is a small collection of neurons in the midbrain, so it's deep in the brain.

中缝背核是中脑中一小部分神经元的集合，因此它位于大脑深处。

And most of the time when you hear about raphe, R-A-P-H-E, by the way, raphe nucleus, you're talking about serotonin.

大多数时候，当您听到中缝，R-A-P-H-E，顺便说一句，中缝核时，您谈论的是血清素。

Serotonin is a neuromodulator that is often associated with feelings of satiety after eating, basically satisfaction with things that you already have.

血清素是一种神经调节剂，通常与进食后的饱腹感有关，基本上是对已有事物的满足感。

However, within this dorsal raphe nucleus, there is a small subset of neurons that release dopamine.

然而，在中缝背核内，有一小部分神经元释放多巴胺。

Dopamine is a neuromodulator most often associated with movement, craving, motivation, and desire.

多巴胺是一种神经调节剂，通常与运动、渴望、动机和欲望相关。

This unique population of dopamine neurons in the raphe is truly unique in that it's responsible for mediating what I've been calling social homeostasis.

中缝中这种独特的多巴胺神经元群确实是独一无二的，因为它负责调节我所说的社会稳态。

It is the effector or the response that mediates social homeostasis.

它是调节社会稳态的效应器或反应。

In most popular conversations about dopamine, and even in scientific circles, when you hear dopamine release, you think about reward or feeling good.

在有关多巴胺的最流行的对话中，甚至在科学界，当您听到多巴胺释放时，您会想到奖励或感觉良好。

However, dopamine is not associated with feeling good.

然而，多巴胺与感觉良好无关。

It is actually the neurochemical that's responsible for movement toward things that feel good.

实际上，神经化学物质负责朝着感觉良好的事物运动。

So to zoom out and conceptualize what we have here, we have a brain area that is a detector that either will move us toward or away from certain types of experiences or sensations.

因此，为了缩小并概念化我们这里所拥有的东西，我们有一个大脑区域，它是一个探测器，可以让我们接近或远离某些类型的体验或感觉。

We have a control center that is going to release certain hormones and neuropeptides into our brain and blood, depending on the sorts of interactions that we happen to be having.

我们有一个控制中心，它将根据我们碰巧发生的相互作用的类型，将某些激素和神经肽释放到我们的大脑和血液中。

And we have this response system, which is the dorsal raphe nucleus that contains dopamine neurons.

我们有这个反应系统，它是含有多巴胺神经元的中缝背核。

If you're somebody who is accustomed to a lot of social interaction and suddenly I take away that social interaction, you would feel kind of let down.

如果你是一个习惯了很多社交互动的人，而我突然取消了这种社交互动，你会感到有点失望。

You would crave a replacement social interaction.

你会渴望一种替代性的社交互动。

Okay?

好的？

This is called a prosocial craving.

这就是所谓的亲社会渴望。

And indeed, this is what you see in animals and humans.

事实上，这就是你在动物和人类身上看到的。

If you, what's called acutely isolate them, which is just a fancy scientific word of saying deprive them of social interactions in a short-term basis, they start engaging in prosocial behavior.

如果你，所谓的“严重孤立”他们，这只是一个奇特的科学术语，意思是在短期内剥夺他们的社交互动，他们就会开始从事亲社会行为。

So the takeaway is that when we lack social interaction that we expect, we become prosocial.

因此，结论是，当我们缺乏预期的社交互动时，我们就会变得亲社会。

However, if we are chronically socially isolated, meaning we don't have interactions with people for a long time, we become actually more introverted.

然而，如果我们长期处于社会孤立状态，也就是说我们很长时间没有与人互动，我们实际上会变得更加内向。

It's well established now that in humans and in animals, if you don't give them enough social interaction, they actually become antisocial.

现在已经确定的是，对于人类和动物来说，如果你不给他们足够的社交互动，他们实际上会变得反社会。

The social homeostasis circuit works in a way such that when we don't have social interactions for a very long time, we start to lose our craving for social interactions.

社会稳态回路的工作方式是，当我们很长时间没有社交互动时，我们就会开始失去对社交互动的渴望。

Let's look at the social homeostasis circuit through the lens of what's commonly called introversion and extroversion.

让我们从通常所说的内向性和外向性的角度来看看社会稳态回路。

Now, typically when we hear about introverts, we think about the quiet person at the party or the person that doesn't want to go out at all.

现在，通常当我们听到内向的人时，我们会想到聚会上安静的人或根本不想出去的人。

And we think about an extrovert as somebody who's really social, the so-called social butterfly, who enjoys social interactions, is really chatty, is kind of life of the party type person.

我们认为外向的人是真正善于社交的人，即所谓的社交蝴蝶，他们喜欢社交互动，非常健谈，是一种派对型人的生活。

But actually, in the psychology literature, that's not really the way it holds up.

但实际上，在心理学文献中，事实并非如此。

If we look at introversion and extroversion through this lens of the social homeostatic set point, and we think about dopamine as this molecule that drives motivation to seek out social interactions, what we can reasonably assume is that introverts are people that when they engage in certain forms of social interaction, either the amount of dopamine that's released is greater than it is in an extrovert.

如果我们通过社会稳态设定点的视角来看待内向和外向，并且我们将多巴胺视为驱动动机寻求社交互动的分子，我们可以合理地假设内向的人是这样的人，当他们参与某些形式的社交互动时，释放的多巴胺量大于外向的人。

That's right, I said greater than it is in an extrovert.

是的，我说的是比外向的人更伟大。

And so they actually feel quite motivated, but also satisfied by very brief or We could say sort of sparse social interactions.

因此，他们实际上感到非常有动力，但也对非常简短或我们可以说是稀疏的社交互动感到满意。

They don't need a lot of social engagement to feel sated.

他们不需要太多的社交活动就能感到满足。

Whereas the extrovert, we can reasonably assume releases less dopamine in response to an individual social interaction, and so they need much more social interaction in order to feel filled up by that interaction.

而外向的人，我们可以合理地假设，他们在个体社交互动中释放的多巴胺较少，因此他们需要更多的社交互动，才能通过这种互动感到充实。

Now, there's the fourth component of this social homeostasis circuit that I mentioned before, and that's the prefrontal cortex.

现在，我之前提到过这个社会稳态回路的第四个组成部分，那就是前额皮质。

The prefrontal cortex is involved in thinking and planning and action, and it has extensive connections with areas of the brain like the hypothalamus, which is responsible for a lot of motivated drives.

前额叶皮层参与思考、计划和行动，它与下丘脑等大脑区域有着广泛的联系，下丘脑负责许多积极的驱动力。

It also has connections with the various reward centers of the brain, and it can act as kind of an accelerator, meaning it can encourage more electrical activity of other brain centers or as a break on those brain centers.

它还与大脑的各个奖励中心有联系，并且可以充当某种加速器，这意味着它可以鼓励其他大脑中心进行更多的电活动，或者作为这些大脑中心的休息。

So while there are some predictable elements of these circuits, they are not simply what we would call plug and chug.

因此，虽然这些电路有一些可预测的元素，但它们不仅仅是我们所说的即插即用。

You have flexibility.

你有灵活性。

You are able to say, "I love parties, but I really don't want to go to that party because so and so is there." So now I'd like to drill a little bit deeper into this incredible neural structure that is the dorsal raphe nucleus and this small collection of neurons, the dopamine neurons of the dorsal raphe.

你可以说：“我喜欢聚会，但我真的不想去那个聚会，因为那里有某某。”所以现在我想更深入地研究这个令人难以置信的神经结构，即中缝背核和这一小群神经元，即中缝背侧的多巴胺神经元。

Because while it's a small collection, they are very powerful.

因为虽然集合很小，但它们的功能却非常强大。

And it is this dorsal raphe nucleus and the dopamine neurons in that nucleus that underlie the bond that is social friendship and all types of social bonds.

正是这个中缝背核和该核中的多巴胺神经元构成了社会友谊和所有类型社会纽带的纽带。

There's a key finding in the literature.

文献中有一个重要发现。

The title of this paper is "Dorsal Raphe Dopamine Neurons Represent the Experience of Social Isolation." This is a paper from Kay Tye's lab.

这篇论文的标题是“中缝背侧多巴胺神经元代表社会孤立的经历”。这是 Kay Tye 实验室的论文。

What they did is they were able to selectively activate the dopamine neurons in the dorsal raphe nucleus.

他们所做的是能够选择性地激活中缝背核中的多巴胺神经元。

And when they did that, they induced a loneliness-like state.

当他们这样做时，他们会产生一种类似孤独的状态。

Now, how did they know it was a loneliness-like state?

那么，他们怎么知道这是一种类似孤独的状态呢？

They knew because it motivated the seeking out of social connections.

他们知道，因为这激发了人们寻求社会关系。

This is the kind of social hunger that I was referring to before.

这就是我之前提到的那种社会饥饿。

Whereas when the dopamine neurons of the dorsal raphe are inhibited, meaning their activity is quieted, that suppressed a loneliness state.

而当中缝背侧的多巴胺神经元受到抑制时，意味着它们的活动安静下来，就会抑制孤独状态。

So that's a little counterintuitive, right?

这有点违反直觉，对吧？

It's a group of neurons that when activated, makes you feel lonely, and when this brain area is not activated, it suppresses loneliness.

这是一组神经元，当被激活时，会让你感到孤独，而当这个大脑区域不被激活时，它会抑制孤独感。

But if you think about it, that's exactly the kind of circuit that you would want in order to drive social behavior.

但如果你仔细想想，这正是你想要的驱动社会行为的电路。

When you're feeling lonely, dopamine is released, and it causes you to go out and seek social interactions.

当你感到孤独时，多巴胺就会被释放，它会让你出去寻求社交互动。

So what we think of as loneliness, as this big kind of dark cloud or fog in our psychological landscape, boils down to a very small set of neurons releasing a specific neurochemical for motivation.

因此，我们所认为的孤独，就像我们心理景观中的这种大乌云或迷雾，可以归结为一小部分神经元释放一种特定的神经化学物质来获得动力。

So just a couple of key points and actionable takeaways based on the information I've offered up until now.

因此，根据我迄今为止提供的信息，仅介绍几个要点和可操作的要点。

If you think of yourself as an introvert, it's very likely that you get a lot of dopamine from a few or minimal social interactions.

如果您认为自己是一个内向的人，那么您很可能从几次或很少的社交互动中获得大量的多巴胺。

Whereas if you're an extrovert, contrary to what you might think, social interactions are not going to flood your system with dopamine.

然而，如果你是一个外向的人，与你想象的相反，社交互动不会让你的系统充满多巴胺。

They actually are going to lead to less dopamine release than it would for an introvert, and therefore, you're going to need a lot more social interactions in order to feel filled up by those interactions.

实际上，与内向的人相比，它们会导致多巴胺释放更少，因此，您将需要更多的社交互动，才能通过这些互动感到充实。

Now I'd like to shift gears a bit and focus on what are some things that we can do to encourage the formation of healthy bonds.

现在我想稍微改变一下思路，重点讨论我们可以做哪些事情来鼓励形成健康的纽带。

There's a beautiful study that was published in Cell Reports, Cell Press journal, excellent journal.

有一项精彩的研究发表在 Cell Reports 上，Cell Press 杂志，优秀的杂志。

The title of this paper is "Conscious Processing of Narrative Stimuli Synchronizes Heart Rate Between Individuals." Now, this study involved a very simple type of experiment.

这篇论文的标题是“叙事刺激的意识处理使个体之间的心率同步”。现在，这项研究涉及一种非常简单的实验。

They had people listen to a story.

他们让人们听一个故事。

Everybody in the study listened to the same story, but they listened to that story at different times and indeed in different locations.

研究中的每个人都听了同一个故事，但他们在不同的时间、不同的地点听了这个故事。

So different people, same story.

所以不同的人，同样的故事。

And they measured things like heart rate.

他们测量了心率等数据。

They measured breathing, et cetera.

他们测量呼吸等等。

Now, what was the motivation for doing this?

现在，这样做的动机是什么？

Well, there's a long-standing literature showing that our physiology, things like our heart rate, our breathing, our skin conductance, meaning the amount of sweating, can be synchronized between individuals, and that synchronization can occur according to a variety of different things.

嗯，有一个长期的文献表明，我们的生理机能，比如心率、呼吸、皮肤电导（即出汗量）可以在个体之间同步，而且这种同步可以根据各种不同的因素而发生。

What this study found was that when people listen to the same story but at different times, their heart rates start to synchronize.

这项研究发现，当人们在不同时间听同一个故事时，他们的心率开始同步。

Now, we also know from an extensive literature that the quality and perceived depth of a social bond correlates very strongly with how much physiological synchronization there is between individuals.

现在，我们还从大量文献中了解到，社会纽带的质量和感知深度与个体之间的生理同步程度密切相关。

In other words, when your bodies feel the same, you tend to feel more bonded to somebody else.

换句话说，当你们的身体感觉相同时，你往往会感觉与别人的联系更加紧密。

And so this whole thing is a rather circular argument.

所以这整件事是一个相当循环的论证。

When you feel closer to somebody else, your physiology synchronize.

当你感觉与别人更亲近时，你的生理机能就会同步。

And the reverse is true as well.

反之亦然。

When your physiologies are synchronized, you feel closer to other people.

当你们的生理机能同步时，你会感觉与其他人更亲近。

This really points to the fact that the body and the brain are reciprocally connected.

这确实表明身体和大脑是相互联系的。

Yes, indeed, what we think, what we hear, what we feel drives our physiology, our heartbeat, our respiration, et cetera, but our heartbeat and respiration also are influencing our state of mind.

是的，确实，我们的所想、所闻、所感驱动着我们的生理、心跳、呼吸等等，但我们的心跳和呼吸也影响着我们的精神状态。

And in this case, it's encouraging certain types of social bonds when our heart rates are synchronized.

在这种情况下，当我们的心率同步时，它会鼓励某些类型的社会联系。

How can you leverage this?

您如何利用这一点？

Well, many people, when they interact with others, expect that the mere interaction with the other person is going to create this sense of bonding.

嗯，许多人在与他人互动时，期望仅仅与他人互动就能产生这种联系感。

But in many types of social interactions, it's not the direct interaction with that person that makes us feel close to them, but rather its shared experience.

但在许多类型的社交互动中，让我们感到亲近的并不是与那个人的直接互动，而是其共同的经历。

And shared experience is shared physiology.

共同的经验就是共同的生理学。

This is actually at the seat of what we come away from a social interaction with as feeling, wow, that was a really wonderful time.

这实际上是我们从社交互动中得到的感觉，哇，那真是一段美好的时光。

Often, a really wonderful time can be by virtue of the specific things that were said or the specific things that one engaged in, but more often than not, the final common pathway, we should say, of great experiences was a great physiological experience and a shared physiological experience.

通常，一段真正美好的时光可以凭借所说的具体事情或所做的具体事情来实现，但更多时候，我们应该说，伟大经历的最终共同途径是一种伟大的生理体验和共同的生理体验。

We've known for a long time that there are things that we can do to improve our sleep, and that includes things that we can take.

我们很早就知道我们可以采取一些措施来改善睡眠，其中包括我们可以采取的措施。

Things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser-known things like saffron and valerian root.

苏糖酸镁、茶氨酸、洋甘菊提取物和甘氨酸等物质，以及藏红花和缬草根等鲜为人知的物质。

These are all clinically supported ingredients that can help you fall asleep, stay asleep, and wake up feeling more refreshed.

这些都是经过临床支持的成分，可以帮助您入睡、保持睡眠状态，并且醒来时感觉更加神清气爽。

I'm excited to share that our longtime sponsor, AG1, just created a new product called AGZ, a nightly drink designed to help you get better sleep and have you wake up feeling super refreshed.

我很高兴与大家分享，我们的长期赞助商 AG1 刚刚创造了一款名为 AGZ 的新产品，这是一种夜间饮料，旨在帮助您获得更好的睡眠，让您醒来时感觉神清气爽。

Over the past few years, I've worked with the team at AG1 to help create this new AGZ formula.

在过去的几年里，我与 AG1 的团队合作，帮助创建了这个新的 AGZ 公式。

It has the best sleep-supporting compounds in exactly the right ratios in one easy-to-drink mix.

它在一种易于饮用的混合物中以完全正确的比例含有最好的睡眠支持化合物。

This removes all the complexity of trying to forage the vast landscape of supplements focused on sleep and figuring out the right dosages and which ones to take for you.

这消除了尝试寻找大量针对睡眠的补充剂以及确定正确剂量和适合您服用的补充剂的所有复杂性。

AGZ is, to my knowledge, the most comprehensive sleep supplement on the market.

据我所知，AGZ 是市场上最全面的睡眠补充剂。

I take it 30 to 60 minutes before sleep.

我在睡前 30 到 60 分钟服用。

It's delicious by the way, and it dramatically increases both the quality and the depth of my sleep.

顺便说一句，它很美味，而且它极大地提高了我的睡眠质量和深度。

I know that both from my subjective experience of my sleep and because I track my sleep.

我知道这一点，既来自我对睡眠的主观体验，也因为我跟踪了我的睡眠。

I'm excited for everyone to try this new AGZ formulation and to enjoy the benefits of better sleep.

我很高兴每个人都能尝试这种新的 AGZ 配方并享受更好睡眠的好处。

AGZ is available in chocolate, chocolate mint, and mixed berry flavors.

AGZ 有巧克力、巧克力薄荷和混合浆果口味。

And as I mentioned before, they're all extremely delicious.

正如我之前提到的，它们都非常美味。

My favorite of the three has to be, I think, chocolate mint, but I really like them all.

我认为这三者中我最喜欢的是巧克力薄荷，但我真的很喜欢它们。

If you'd like to try AGZ, go to drinkagz.com/huberman to get a special offer.

如果您想尝试 AGZ，请访问 Drinkagz.com/huberman 以获得特别优惠。

Again, that's drinkagz.com/huberman.

再说一遍，这是 Drinkagz.com/huberman。

Up until now, we've been talking about social bonding through the lens of neural circuits that are already established.

到目前为止，我们一直在通过已经建立的神经回路来讨论社会联系。

However, these very neural circuits that are responsible for social bonding in adult forms of attachment, be it romantic or friendship or otherwise, are actually established during development.

然而，这些负责成人依恋形式的社会联系的神经回路，无论是浪漫的、友谊的还是其他的，实际上是在发育过程中建立的。

One of the more important and I think exciting areas of early attachment as it relates to adult attachment comes to us from the work of Allan Schore.

艾伦·肖尔（Allan Schore）的工作为我们提供了与成人依恋相关的早期依恋的更重要且令人兴奋的领域之一。

Allan Schore spelled A-L-L-A-N, Schore, S-C-H-O-R-E, is a psychoanalyst who also has deep understanding of neurobiology of attachment, both in childhood and in adulthood.

艾伦·肖尔（Allan Schore）拼写为 A-L-L-A-N，Schore，S-C-H-O-R-E，是一位精神分析师，对童年和成年时期的依恋神经生物学也有深刻的理解。

And he's focused a lot on differences between right brain and left brain forms of attachment.

他非常关注右脑和左脑依恋形式之间的差异。

Now, in an early episode of the Huberman Lab podcast, I touched into the fact that most of what's discussed in the general public, in sort of pop psychology and even in some neurobiology courses about right brain versus left brain and one side of the brain being more emotional and the other side being more rational is completely wrong.

现在，在休伯曼实验室播客的早期一集中，我触及了这样一个事实：公众中讨论的大部分内容，在某种流行心理学中，甚至在一些神经生物学课程中，关于右脑与左脑以及大脑的一侧更情绪化而另一侧更理性的讨论都是完全错误的。

However, the work of Allan Schore points to some very concrete neural circuits that do have a lateralization bias, meaning they are more right brain than left brain or more left brain than right brain that underlie certain forms of attachment between child and parent, in particular child and mother, and that these right brain isms, if you will, and left brain isms for attachment get played out again and again in our forms of attachment as adults.

然而，艾伦·肖尔的工作指出了一些非常具体的神经回路，它们确实存在侧化偏差，这意味着它们是右脑多于左脑，或者左脑多于右脑，构成了孩子和父母之间，特别是孩子和母亲之间某些形式依恋的基础，并且这些右脑主义（如果你愿意的话）和左脑依恋主义在我们作为成年人的依恋形式中一次又一次地发挥作用。

So within the field of psychoanalysis, there's been a longstanding discussion, of course, about the so-called unconscious or subconscious, the things that we are not aware of.

因此，在精神分析领域，当然，对于所谓的无意识或潜意识，即我们不知道的事物，存在着长期的讨论。

And I think there's growing evidence pointing to the fact that at least one major component of the subconscious or the unconscious is the so-called autonomic nervous system.

我认为越来越多的证据表明，潜意识或无意识的至少一个主要组成部分是所谓的自主神经系统。

The autonomic nervous system is the portion of our nervous system that controls our reflexive breathing, our heart rate, our skin conductance, meaning our sweating, pupil size.

自主神经系统是我们神经系统的一部分，控制着我们的反射性呼吸、心率、皮肤电导，即我们的出汗、瞳孔大小。

It's the aspect of our nervous system that makes us more alert or more calm.

这是我们神经系统的一个方面，使我们更加警觉或更冷静。

It's the so-called sympathetic meaning for alertness or parasympathetic branch of the autonomic nervous system, parasympathetic for more calming responses.

这就是所谓的交感神经的含义，即自主神经系统的警觉性或副交感神经分支，副交感神经用于更镇定的反应。

Now what Dr. Schore's work and the work of others is now showing is that early infant parent, in particular infant mother attachment, involves a coordination or synchronization of these right brain circuits and these left brain circuits as they relate to the autonomic nervous system.

现在，肖尔博士和其他人的工作表明，早期婴儿父母，特别是婴儿母亲依恋，涉及这些右脑回路和左脑回路的协调或同步，因为它们与自主神经系统有关。

How does this play out?

结果如何？

Well, it plays out where early on as an infant, when you're born, you're truly helpless.

好吧，当你还是个婴儿的时候，当你出生的时候，你真的很无助。

You can't feed yourself, you can't warm yourself, you can't change yourself, and you certainly can't ambulate, walk anywhere to get the things that you need.

你不能自己吃饭，不能取暖，不能改变自己，当然也不能走动，走到任何地方去拿你需要的东西。

All of those functions, all of those needs rather, are met by your primary caretaker.

所有这些功能，更确切地说，所有这些需求，都由您的主要看护者满足。

Typically, that's the mother.

通常，那个人就是母亲。

I realize there are exceptions, but that's the general rule.

我知道也有例外，但这是一般规则。

There are now brain imaging studies examining the brains of infants and the brains of mothers as they interact and showing that the physical contact between the two, the breathing of the mother and child, the heart rate of the mother and child, and indeed the pupil size of the mother and child are actually actively getting coordinated.

现在有脑成像研究检查婴儿和母亲互动时的大脑，结果表明，两者之间的身体接触、母亲和孩子的呼吸、母亲和孩子的心率，甚至母亲和孩子的瞳孔大小实际上都在积极协调。

In other words, the mother is regulating the infant's autonomic nervous system primarily, and the infant is also regulating the mother's autonomic nervous system.

也就是说，母亲主要在调节婴儿的自主神经系统，婴儿也在调节母亲的自主神经系统。

A small coo from a baby or a cry, which is a stress cry from a baby, will definitely regulate the autonomic nervous system of the mother.

婴儿的一声小咕咕声或婴儿的哭声（婴儿的压力哭声）肯定会调节母亲的自主神经系统。

Now, as we get older, there's another system that starts to come into play in parent-child interactions, and this also comes into play in sibling interactions and so forth, and that's the left brain system as described by Allan Schore.

现在，随着我们年龄的增长，还有另一个系统开始在亲子互动中发挥作用，它也在兄弟姐妹互动等中发挥作用，这就是艾伦·肖尔（Allan Schore）所描述的左脑系统。

Now, again, this isn't about emotion versus rationality.

现在，再说一遍，这不是情感与理性之间的问题。

This is about autonomic versus more conscious forms of bonding.

这是关于自主与更有意识的结合形式。

So on the left brain side of things, there is a processing more of narratives that are very concrete, logical narratives, okay?

因此，在事物的左脑一侧，会处理更多非常具体、逻辑性的叙述，好吗？

And again, I have to zoom out and just really tamp down the idea that it's not that one side of the brain is emotional and the other side is rational, but rather there's a bit of a dominance for the left brain circuitry to be involved in the kinds of bonding that are associated with prediction and reward.

再说一次，我必须缩小范围，真正压制这样的想法，即大脑的一侧不是情绪化的，另一侧是理性的，而是左脑电路在参与与预测和奖励相关的各种联系中占据主导地位。

The idea is that there are two parallel circuits That are important for establishing bonds, and that this is set up very early on in childhood, and that it's neither emotional nor rational, but both.

这个想法是，有两个平行的回路对于建立联系很重要，而且这是在童年时期就建立起来的，它既不是情感的，也不是理性的，而是两者兼而有之。

What's becoming clear from the neurobiological imaging studies is that as people start to advance into adolescence and adulthood, and well into their elderly years, the same circuits that were active and established in childhood are repurposed for other forms of attachment.

从神经生物学成像研究中可以清楚地看出，随着人们开始进入青春期和成年期，并进入老年，在童年时期活跃和建立的相同回路会被重新用于其他形式的依恋。

And that to have truly complete bonds with other individuals, but in particular with romantic partners, it's important that there be both synchronization of physiology and synchronization of these more, I guess we could call them more rational or predictive-type circuits.

为了与其他个体建立真正完整的联系，特别是与浪漫伴侣，重要的是生理同步和更多同步，我想我们可以称它们为更理性或预测型回路。

So we can leverage this information.

所以我们可以利用这些信息。

In the clinical psychology and in the neurobiological literature now, it's understood that there is both emotional empathy, like actually feeling what somebody is feeling, and what is now called cognitive empathy.

现在的临床心理学和神经生物学文献中，人们认为既有情感同理心，比如实际感受到某人的感受，也有现在所谓的认知同理心。

Cognitive empathy is this idea that we both see and experience something the same way at a mental level.

认知同理心是指我们在心理层面以相同的方式看待和体验某些事物。

Emotional empathy is this idea that, yes, I can feel what you feel at a visceral, somatic, or autonomic level.

情感同理心是指，是的，我可以在内脏、躯体或自主水平上感受到你的感受。

And it's absolutely clear that strong social bonds between children and caretaker involve both emotional empathy, this autonomic function, and cognitive empathy, that there's a mutual understanding of how the other person feels and how the other person thinks in order to be able to make predictions about what they're going to do.

很明显，孩子和看护者之间牢固的社会联系涉及情感同理心、这种自主功能和认知同理心，即对对方的感受和想法有相互理解，以便能够预测他们将要做什么。

Now, it's also very clear, based on the emerging literature, that romantic relationships and, to some extent, friendships, although friendships have been explored a bit less in the literature, that emotional empathy and cognitive empathy are both required in order to establish what we call a trusting social bond.

现在，根据新兴文献，很明显，浪漫关系以及某种程度上的友谊，尽管文献中对友谊的探讨较少，但为了建立我们所谓的信任的社会纽带，情感同理心和认知同理心都是必需的。

So for those of you that are seeking to establish deeper bonds or bonds of any kind, it's important that you think about synchronization of bodily states, we talked about that earlier, and synchronization of cognitive states.

因此，对于那些寻求建立更深层次的联系或任何类型的联系的人来说，重要的是要考虑我们之前讨论过的身体状态的同步以及认知状态的同步。

Now, that doesn't mean you have to agree on everything.

现在，这并不意味着你们必须在所有事情上都达成一致。

In fact, oftentimes, people who feel very close to one another cognitively and emotionally argue about all sorts of things and disagree about a lot of things.

事实上，很多时候，在认知和情感上彼此感觉非常接近的人会在各种各样的事情上争论并且在很多事情上存在分歧。

But the point isn't that there be total convergence of opinion or stance, but rather that we understand how the other feels and we believe that they understand how we feel, that we understand how the other person thinks, and that they think that we understand how they think.

但关键并不在于意见或立场完全一致，而是我们理解对方的感受，并且我们相信他们理解我们的感受，我们理解对方的想法，并且他们认为我们理解他们的想法。

So it's a reciprocal loop between two people that involves this cognition and involves emotion, and it's grounded, as Dr. Shore has pointed out, in our earliest forms of attachment.

因此，这是两个人之间的相互循环，涉及这种认知和情感，并且正如肖尔博士指出的那样，它植根于我们最早的依恋形式。

And that makes perfect sense because the same sorts of circuits that are responsible for social homeostasis, the kind of right brain and left brain circuits that are responsible for infant-mother attachment, and then later for more intellectual or predictive-type attachments between child and caregiver are the exact same circuits that we superimpose into all other types of relationships throughout the rest of our life.

这是完全有道理的，因为负责社会稳态的同类回路，负责婴儿与母亲依恋的右脑和左脑回路，以及后来孩子和照顾者之间更多智力或预测型依恋的回路，与我们在余生中叠加到所有其他类型的关系中的回路完全相同。

And I should just mention that for those of you that might be thinking that you had a less than satisfactory infant caretaker interaction or form of attachment, you are not alone.

我只想提一下，对于那些可能认为自己与婴儿看护者的互动或依恋形式不太令人满意的人来说，你并不孤单。

And in fact, much of the work that Dr. Shore focuses on is about how those early circumstances can be understood and rewired toward the development of healthy adult attachment.

事实上，肖尔博士关注的大部分工作都是关于如何理解这些早期环境并重新调整以发展健康的成人依恋。

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

我想稍微休息一下并感谢我们的赞助商之一大卫。

David makes a protein bar unlike any other.

大卫制作的蛋白质棒与众不同。

It has 28 grams of protein, only 150 calories, and zero grams of sugar.

它含有 28 克蛋白质，仅 150 卡路里，零克糖。

That's right, 28 grams of protein and 75% of its calories come from protein.

没错，28克蛋白质，其75%的热量都来自于蛋白质。

That's 50% higher than the next closest protein bar.

这比第二接近的蛋白质棒高出 50%。

These bars from David also taste amazing.

大卫的这些酒吧味道也很棒。

Right now, my favorite flavor is the new cinnamon roll flavor, but I also like the chocolate chip cookie dough flavor, and I also like the salted peanut butter flavor.

现在，我最喜欢的口味是新的肉桂卷口味，但我也喜欢巧克力饼干面团口味，我也喜欢咸花生酱口味。

Basically, I like all the flavors.

基本上所有的口味我都喜欢。

They're all delicious.

它们都很好吃。

Also, big news, David bars are now back in stock.

另外，还有一个大消息，大卫金条现在又重新有货了。

They were sold out for several months because they are that popular, but they are now back in stock.

由于它们太受欢迎，它们被抢购一空几个月，但现在又有货了。

By eating a David bar, I'm able to get 28 grams of protein in the calories of a snack, which makes it very easy for me to meet my protein goals of one gram of protein per pound of body weight per day, and to do so without eating excess calories.

通过吃大卫棒，我可以在一份零食的卡路里中获得 28 克蛋白质，这使我很容易实现每天每磅体重 1 克蛋白质的蛋白质目标，并且无需摄入过多卡路里。

I generally eat a David bar most afternoons, and I always keep them with me when I'm away from home or traveling because they're incredibly convenient to get enough protein.

我通常大多数下午都会吃大卫棒，当我出门在外或旅行时，我总是随身携带它们，因为它们非常方便地获取足够的蛋白质。

As I mentioned, they're incredibly delicious, and given that 28 grams of protein, they're pretty filling for just 150 calories.

正如我提到的，它们非常美味，而且含有 28 克蛋白质，仅需 150 卡路里就可以吃得很饱。

So they're great between meals as well.

所以它们在两餐之间也很棒。

If you'd like to try David, you can go to davidprotein.com/huberman.

如果您想尝试 David，可以访问 david Protein.com/huberman。

Again, that's davidprotein.com/huberman.

同样，这是 david Protein.com/huberman。

One of the key themes to understand about biological processes is that they often work on short timescales and longer timescales.

了解生物过程的关键主题之一是它们通常在短时间尺度和较长时间尺度上起作用。

And up until now, we've mainly been talking about the stuff that happens on short timescales.

到目前为止，我们主要讨论的是短时间范围内发生的事情。

So the kind of synchronization of heart rate or activation of a given set of neurons that dumps some dopamine and causes us to seek out more social interaction or less, for instance.

例如，心率的同步或一组给定神经元的激活会释放一些多巴胺，导致我们寻求更多或更少的社交互动。

But every biological circuit and function needs to have longstanding effects as well.

但每个生物回路和功能都需要产生长期影响。

And typically, when you're thinking about longstanding effects in the brain and body, you start looking towards the hormone system.

通常，当您考虑对大脑和身体的长期影响时，您会开始关注激素系统。

So if ever there was a hormone or hormone-like molecule that's associated with social bonding, it's oxytocin.

因此，如果有一种激素或类似激素的分子与社会联系有关，那就是催产素。

Oxytocin is involved in social recognition.

催产素参与社会认可。

That's right.

这是正确的。

When you see people that you consider your people, your team, your group, your friends, oxytocin is released, even if you don't come into physical contact with them.

当你看到那些你认为是你的人、你的团队、你的团体、你的朋友的人时，催产素就会被释放，即使你没有与他们进行身体接触。

Oxytocin is also associated with pair bonding, the feeling that they are your person and that you are their person is the common language people use.

催产素还与伴侣关系有关，他们是你的人，你是他们的人的感觉是人们使用的共同语言。

It's also associated with honesty.

它还与诚实有关。

Believe it or not, there are experiments that show that if people receive oxytocin through an inhalation spray, that they will be more honest and forthcoming about certain things.

不管你相信与否，有实验表明，如果人们通过吸入喷雾接受催产素，他们会对某些事情更加诚实和坦率。

The main types of interactions that release oxytocin at high levels are first of all, that the interaction be between individuals that see each other as very closely associated.

首先，高水平释放催产素的相互作用的主要类型是，彼此视为密切相关的个体之间的相互作用。

Oftentimes they're in close contact, oftentimes they are from the very body of the other.

通常他们是密切接触的，通常他们来自对方的身体。

And so the amount or the amplitude of oxytocin release tends to scale with how closely associated individuals are.

因此，催产素释放的量或幅度往往与个体的联系密切程度成正比。

Just the sight of one's baby or smell of one's baby can evoke oxytocin release and vice versa from the mother.

只要看到婴儿或闻到婴儿的气味就能引起母亲释放催产素，反之亦然。

Physical contact even more so in romantic partners.

身体接触对于浪漫伴侣来说更是如此。

Physical contact, even the sight of a picture of a partner can evoke oxytocin release and sexual desire, also trust.

身体接触，甚至看到伴侣的照片，都能唤起催产素的释放和性欲，也是信任。

And it's important to point out that that feeling of connection is of the autonomic type that I was referring to earlier, a la Alan Schore's work.

需要指出的是，这种联系感属于我之前提到的自主类型，是艾伦·肖尔 (la Alan Schore) 的作品。

That it's not of the, oh, we think about things the exact same way.

这不是，哦，我们思考事物的方式完全相同。

We agree on everything now.

我们现在在所有事情上都达成一致。

It's more of that their physiologies are synchronized.

更重要的是他们的生理机能是同步的。

But the point here is that there's actually a hormonal glue between individuals.

但这里的要点是，人与人之间实际上存在着荷尔蒙粘合剂。

Infant and mother, friends, teammates, romantic partners, and so on.

婴儿和母亲、朋友、队友、浪漫伴侣等等。

And that hormonal glue is oxytocin.

这种荷尔蒙胶就是催产素。

So we've covered a lot about the biology and indeed the neural circuitry and neurochemistry and neuroendocrinology of social bonding.

我们已经讨论了很多关于社会联系的生物学以及神经回路、神经化学和神经内分泌学的内容。

I want to make sure that I highlight the key features that go into any and all of your social bonds.

我想确保我强调了所有社会纽带的关键特征。

First of all, all social bonds have the potential to include both what we called emotional empathy and cognitive empathy.

首先，所有的社会纽带都有可能包括我们所说的情感同理心和认知同理心。

And so if you are interested in establishing and deepening social bonds of any kind, it's important that you put some effort toward this thing that we call emotional empathy, which is really about sharing autonomic experience.

因此，如果您有兴趣建立和加深任何形式的社会纽带，那么重要的是您要为我们称之为情感同理心的东西付出一些努力，这实际上是关于分享自主经验。

Emotional empathy and the synchronization of autonomic function, heart rate, breathing, et cetera, can be best accomplished by paying attention to external events, in particular narrative, story, music, perhaps sports or other types of experience as an external stimulus to drive synchrony of those internal states.

情感同理心和自主功能、心率、呼吸等的同步可以通过关注外部事件来最好地实现，特别是叙事、故事、音乐，或许还有体育或其他类型的体验，作为外部刺激来驱动这些内部状态的同步。

The other aspect of forming deep bonds is cognitive empathy.

形成深厚联系的另一个方面是认知同理心。

Again, cognitive empathy is not about agreeing on things or viewing things the exact same way.

再说一遍，认知同理心并不是同意事物或以完全相同的方式看待事物。

It's about really gaining understanding of how somebody else thinks about something, really paying attention to that, and them paying attention to how you think about and feel about something.

这是关于真正了解别人如何看待某事，真正关注这一点，以及他们关注你如何思考和感受某事。

Now, we also talked about introversion and extroversion, and I'd like to try and dismantle the common misperceptions about introversion and extroversion because when we look at the neural circuitry, as you recall, introverts are not people that don't like social interaction.

现在，我们还讨论了内向和外向，我想尝试消除关于内向和外向的常见误解，因为当我们观察神经回路时，正如你所记得的，内向的人并不是不喜欢社交的人。

It's just that they feel filled up or sated by less social interaction than would be an extrovert.

只是与外向的人相比，他们因较少的社交互动而感到充实或满足。

And that's because, at least according to the social homeostasis circuit model, they actually get more dopamine from less social interaction, whereas extroverts get less dopamine release from an equivalent amount of social interaction.

这是因为，至少根据社会稳态回路模型，他们实际上从较少的社交互动中获得了更多的多巴胺，而外向的人从等量的社交互动中获得了较少的多巴胺释放。

So for those of you that feel as if you're an introvert or extrovert, or that know introverts and extroverts, it's not about how verbal people are.

因此，对于那些感觉自己是内向或外向的人，或者了解内向和外向的人来说，这与人们的言语能力无关。

It's not about how much they seek out social interactions per se.

这与他们本身寻求社交互动的程度无关。

It's about how much social interaction is enough for the given person.

这是关于对于特定的人来说有多少社交互动就足够了。

Now, the whole reason for providing this framework, this biological circuitry, et cetera, is not to simply put a reductionist view on things that you already realized and knew, but rather to give you some leverage points to understand how is it that you form social bonds.

现在，提供这个框架、这个生物电路等等的全部原因并不是简单地对你已经意识到和知道的事情采取还原论观点，而是给你一些杠杆点来理解你是如何形成社会纽带的。

How is it that you might be challenged in forming certain types of social bonds?

您在形成某些类型的社会纽带方面可能会遇到哪些挑战？

And to think about entry points to both establishing and reinforcing social bonds of different kinds.

并考虑建立和加强不同类型的社会纽带的切入点。

Hopefully, it will also give you insight into why breakups, whether it be between friendships or romantic partners, can be so painful.

希望它还能让您深入了解为什么分手（无论是友谊还是浪漫伴侣之间）会如此痛苦。

A breakup of any kind involves both a breaking of that emotional empathy and that cognitive empathy, and indeed it has a neurobiological and hormonal underpinning.

任何形式的分手都涉及情感同理心和认知同理心的破坏，事实上，它有神经生物学和荷尔蒙的基础。

If one of our major sources of oxytocin or one of our major sources of dopamine suddenly is not around, that is incredibly devastating to a nervous system.

如果我们的催产素的主要来源之一或多巴胺的主要来源之一突然不存在，这对神经系统来说是极其毁灭性的。

And to borrow from the great psychologist and neurobiologist Lisa Feldman Barrett, who says we are not just individuals, we are nervous systems influencing other nervous systems, and their nervous systems are influencing us.

借用伟大的心理学家和神经生物学家丽莎·费尔德曼·巴雷特的话说，我们不仅仅是个体，我们是影响其他神经系统的神经系统，而他们的神经系统也在影响我们。

I think that's the right way to think about it.

我认为这是正确的思考方式。

So it should come as no surprise that breakups of various kinds are very challenging, regardless of what underlied that breakup, whether or not somebody moving or an actual decision of one person to leave the relationship or both, et cetera.

因此，毫不奇怪，各种分手都非常具有挑战性，无论分手的原因是什么，无论某人是否搬家，或者一个人实际决定离开这段关系，或者两者兼而有之，等等。

Social bonds are vitally important to us as a species, whether or not they are at a distance over social media, whether or not they are in close proximity, actual physical contact.

社会纽带对我们作为一个物种来说至关重要，无论他们是否通过社交媒体保持距离，无论他们是否近距离、实际的身体接触。

Today, what I've really tried to illustrate is that there are a common set of biological, neurochemical, and hormonal underpinnings to what we call social bonding.

今天，我真正试图说明的是，我们所谓的社会联系有一套共同的生物、神经化学和荷尔蒙基础。

And so while it is complex and it is subjective, it involves the hierarchies, it involves our previous upbringing, it involves our goals, et cetera, it is not infinitely complex, and in that sense, it is tractable.

因此，虽然它很复杂并且是主观的，但它涉及等级制度，它涉及我们以前的成长，它涉及我们的目标等等，它不是无限复杂的，从这个意义上说，它是易于处理的。

Hopefully, I've offered you some levers or some entry points under which you can both understand and move towards social bonds that would be more satisfying and more gratifying for you.

希望我为您提供了一些杠杆或切入点，您可以在这些杠杆或切入点下理解并走向对您来说更令人满意和更满意的社会纽带。

That's certainly one of the goals.

这当然是目标之一。

The other one is that hopefully, if you're a clinician or simply the friend that people go to or the family member that people go to when they are challenged through various challenges in social bonds, that you can start to perhaps pass along some of the information as a way of people understanding what they're going through as they are breaking up, but also as they are falling in love, as they are forming attachments, and as they are being challenged with attachments.

另一个是，如果你是一名临床医生，或者只是人们在面临社会关系中的各种挑战时去找的朋友或家庭成员，那么你可以开始传递一些信息，作为人们了解他们在分手时所经历的事情的一种方式，也是在他们坠入爱河时，在他们形成依恋时，以及在他们受到依恋挑战时的一种方式。

That's my hope, and especially as you head into the holidays and end of year, I would hope that you would take this knowledge and apply it in any of the ways that you feel are meaningful and adaptive for you.

这是我的希望，尤其是当您进入假期和年底时，我希望您能够掌握这些知识，并以您认为对您有意义且适合您的任何方式应用它。

NFL football season is here, which means when you switch to Verizon, it feels like touchdown because you get NFL Sunday Ticket from YouTube on us when you buy an eligible 5G phone on select unlimited plans, which means you can watch every out-of-market game every Sunday afternoon, and it's all on us.

NFL 橄榄球赛季即将到来，这意味着当您转用 Verizon 时，感觉就像触地得分一样，因为当您购买符合条件的 5G 手机并选择无限制套餐时，您就可以从 YouTube 获得 NFL 周日门票，这意味着您可以在每周日下午观看每场市场外的比赛，而这一切都由我们提供。

Now that's the Verizon way to kick off the NFL football season right.

这就是 Verizon 开启 NFL 橄榄球赛季的方式。

Switch and get NFL Sunday Ticket from YouTube on us.

切换并从 YouTube 获取 NFL 周日门票。

Only with Verizon.

仅与威瑞森合作。