Essentials: Tools for Managing Stress & Anxiety
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 going to be all about the science of emotions.
今天的节目主要是关于情绪的科学。
And today, we're going to talk in particular about something that most often is called stress.
今天，我们将特别讨论一些最常被称为压力的问题。
Now, you might be thinking, "Wait, stress isn't an emotion." But stress really lies at the heart of whether or not our internal experience is matched well or not to our external experience or the events that are happening to us and around us.
现在，您可能会想，“等等，压力不是一种情绪。”但压力确实是我们的内部经验是否与我们的外部经验或发生在我们身上和周围的事件相匹配的核心。
And as you'll soon see, those converge or combine to create what we call emotions.
正如您很快就会看到的那样，这些因素汇聚或结合起来创造出我们所说的情绪。
I'd like you to come away from today's episode with what I call an organizational logic, a framework for thinking about these things that typically we just call happy or sad or depressed or anxious.
我希望你在结束今天的节目时能够带着我所说的组织逻辑，一个思考这些通常我们称之为快乐、悲伤、抑郁或焦虑的事情的框架。
And I'm going to make sure that you have tools that are grounded in physiology and neuroscience that will allow you to navigate this otherwise complex space that we call emotions, that will allow you to ground yourself better when you're feeling like life is weighing on you, or you're kind of being pulled by the currents of life, as well as to support other people, whether or not that's in a psychological practice, if you're a practitioner, or you have clients or children or spouses, really to be able to support other people in your environment better.
我将确保你拥有基于生理学和神经科学的工具，让你能够驾驭这个我们称之为情感的复杂空间，当你感觉生活给你带来压力，或者你被生活的潮流所牵引时，这将使你更好地脚踏实地，以及支持其他人，无论是否在心理实践中，如果你是从业者，或者你有客户、孩子或配偶，真正能够支持其他人在您的环境中更好。
And as you may recall, the nervous system, which includes the brain and the eyes and the spinal cord, but also all the connections with the organs of the body, includes the brain and body.
您可能还记得，神经系统包括大脑、眼睛和脊髓，以及与身体器官的所有连接，包括大脑和身体。
And those organs of the body, your gut and your liver and your spleen, they are also communicating with the brain.
身体的那些器官，你的肠道、你的肝脏和你的脾脏，它们也与大脑进行交流。
So I look forward to a day, in fact, when we no longer think about neuroscience as just the brain, and many neuroscientists now also think about the body, of course.
所以我期待有一天，事实上，我们不再将神经科学仅仅视为大脑，当然，许多神经科学家现在也思考身体。
The brain controls the body, but the body is also having a very profound and concrete influence on the brain.
大脑控制身体，但身体也对大脑产生非常深远而具体的影响。
Today, we're going to talk about objective tools that match the brain-body experience or separate the brain-body experience in ways that leverage your ability to lean into life better, to feel better, literally, to just feel better about what you're experiencing, and believe it or not, to be able to control your emotions when that's appropriate.
今天，我们将讨论匹配大脑-身体体验或分离大脑-身体体验的客观工具，以利用你更好地融入生活、感觉更好的能力，从字面上看，只是对你正在经历的事情感觉更好，不管你相信与否，能够在适当的时候控制你的情绪。
Okay, so what is stress?
好吧，那么什么是压力呢？
We hear all the time that stress is bad.
我们总是听说压力不好。
We hear people saying they're really stressed out.
我们听到人们说他们压力很大。
What is stress?
什么是压力？
Stress, at its core, is a generalized system.
压力的核心是一个广义系统。
It wasn't designed for tigers attacking us or people attacking us.
它不是为老虎攻击我们或人们攻击我们而设计的。
It's a system to mobilize other systems in the brain and body.
它是一个调动大脑和身体其他系统的系统。
It wasn't designed for one thing, and that gives it a certain advantage in taking over the state of our brain and body, but it also gives you, all of us, an advantage in controlling it, because it's based on hardwired biological mechanisms, and there are hardwired biological mechanisms, meaning cells and chemicals and pathways and tissues that exist in you right now that require no neuroplasticity, that allow you to put a brake on stress, and so we're going to talk about those.
它不是为一件事而设计的，这使它在接管我们的大脑和身体的状态方面具有一定的优势，但它也给你，我们所有人，控制它的优势，因为它是基于硬连线的生物机制，并且存在硬连线的生物机制，意味着你现在存在的细胞、化学物质、通路和组织不需要神经可塑性，可以让你抑制压力，所以我们要讨论这些。
So let's talk about the stress response, and by doing that, you will understand exactly why the tools I'm going to give you work.
因此，让我们来谈谈压力反应，通过这样做，您将确切地理解为什么我将为您提供的工具起作用。
For those of you that are saying, "Wait, I just want the tools.
对于那些会说“等等，我只想要工具。
Just give me a summary," trust me, if you understand mechanism, you are going to be in a far better position to incorporate these tools, to teach these tools to others, and to modify them as your life circumstances change.
只要给我一个总结，”相信我，如果你了解机制，你将能够更好地整合这些工具，向他人传授这些工具，并根据你的生活环境的变化来修改它们。
Let's be clear about what we already know, which is that stressors can be psychological or they can be physical.
让我们澄清一下我们已经知道的事情，即压力源可以是心理上的，也可以是身体上的。
If I put you outside on a cold day without a jacket for a very long time, that is stressful.
如果我在寒冷的日子里让你很长时间不穿夹克，就会感到压力很大。
If I have you prepare for too many exams at once and you can't balance it all with your sleep schedule and your other needs for comfort and wellbeing like food, rest, sleep, and social connection, that is stressful.
如果我让你同时准备太多的考试，而你无法平衡你的睡眠时间表和其他舒适和幸福的需求，如食物、休息、睡眠和社交联系，那就会有压力。
So what happens when the stress response hits?
那么当压力反应袭来时会发生什么呢？
Let's talk about the immediate or what we call the acute stress response.
让我们谈谈即时的或我们所说的急性应激反应。
We could also think of this as short-term stress.
我们也可以将其视为短期压力。
So you have a collection of neurons that start right about at your neck and run down to about your navel, a little bit lower, and those are called the sympathetic chain ganglia.
所以你有一组神经元，从你的脖子开始一直延伸到你的肚脐，稍微低一点，这些被称为交感神经节。
When something stresses us out, either in our mind or because something enters our environment, that chain of neurons becomes activated like a bunch of dominoes falling all at once.
当某些东西给我们带来压力时，无论是在我们的脑海中还是因为有东西进入我们的环境，神经元链就会被激活，就像一堆多米诺骨牌同时倒下一样。
It's very fast.
速度非常快。
When those neurons are activated, acetylcholine is released, but there are some other neurons for the aficionados out there.
当这些神经元被激活时，乙酰胆碱就会被释放，但对于爱好者来说，还有一些其他神经元。
They're called the postganglionic neurons.
它们被称为节后神经元。
Those ones respond to that acetylcholine, and then they release epinephrine, which is the equivalent to adrenaline.
这些细胞会对乙酰胆碱做出反应，然后释放肾上腺素，相当于肾上腺素。
So we have this system where it's very fast.
所以我们有这个系统，速度非常快。
Whenever we're stressed, the core of our body, these neurons down the middle of our body, release these chemicals, and then there's adrenaline, or epinephrine, released at particular organs and acts in particular ways.
每当我们感到压力时，我们身体的核心，即身体中部的这些神经元，就会释放这些化学物质，然后肾上腺素或肾上腺素会在特定器官中释放并以特定方式发挥作用。
Some things like the muscles of your legs and your heart and other things that need to be active when you're stressed, they have a certain kind of receptor, which is called the beta receptor, and that beta receptor responds to epinephrine and blood vessels dilate.
有些东西，比如你的腿部肌肉和心脏，以及其他在你有压力时需要活跃的东西，它们有某种受体，称为β受体，β受体会对肾上腺素做出反应，从而导致血管扩张。
They get bigger, and blood rushes into our legs.
它们变得更大，血液涌入我们的腿部。
The heart rate speeds up.
心率加快。
Lots of things happen.
很多事情都会发生。
They get activated.
他们被激活。
And at the same time, that epinephrine activates other receptors On certain tissues that we don't need, the ones involved in digestion, reproduction, and things of that sort that are luxuries for when things are going well, not things to pay attention to when we're stressed.
与此同时，肾上腺素会激活某些我们不需要的组织上的其他受体，这些受体涉及消化、生殖等，当事情进展顺利时，这些受体是奢侈品，而不是当我们有压力时需要注意的东西。
So the stress response is two-pronged.
因此，压力反应是双管齐下的。
It's a yes for certain things, and it's a no, you may not right now for other things.
对于某些事情，这是肯定的，而对于其他事情，你现在可能不会。
That's why you feel blood in certain organs and tissues of your body, but not in others.
这就是为什么您在身体的某些器官和组织中感觉到血液，但在其他器官和组织中感觉不到血液。
But basically, you are activated in ways that support you moving.
但基本上，您会以支持您移动的方式被激活。
And that's because fundamentally, the stress response is just this generic thing that says, "Do something." You're going to feel agitated, and that's because it was designed to move you.
这是因为从根本上来说，压力反应就是“做某事”这一通用的东西。你会感到焦躁，那是因为它是为了感动你而设计的。
So this is important because if you want to control stress, you need to learn how to work with that agitation.
所以这很重要，因为如果你想控制压力，你需要学习如何应对这种焦虑。
I'd like to give you a tool at this point because I think if we go any further with a lot more science, people are going to begin to wonder if this is just going to be a kind of standard university lecture about the stress response.
我想在这一点上为您提供一个工具，因为我认为如果我们进一步研究更多科学，人们将开始怀疑这是否只是一种关于压力反应的标准大学讲座。
If you want to reduce the magnitude of the stress response, the best thing you can do is activate the other system in the body, which is designed for calming and relaxation.
如果您想减少压力反应的强度，最好的办法就是激活体内的其他系统，该系统旨在平静和放松。
And that system is called the parasympathetic nervous system.
该系统称为副交感神经系统。
And the parasympathetic nervous system is really interesting because especially the cranial nerves, the ones that are up in the brain stem and in the neck area, those have a direct line to various features of your face, in particular, the eyes.
副交感神经系统非常有趣，因为特别是脑神经，即位于脑干和颈部区域的神经，它们与面部的各种特征（尤其是眼睛）有直接联系。
They control things like eye movements, pupil dilation, things of that sort, as well as the tongue, the facial muscles, et cetera.
它们控制诸如眼球运动、瞳孔扩张之类的东西，以及舌头、面部肌肉等等。
So I'm going to teach you the first tool now, so I don't overwhelm you with all this academic knowledge without giving you something useful.
所以我现在要教你第一个工具，这样我就不会在没有给你一些有用的东西的情况下让你被所有这些学术知识淹没。
And the tool that, at least to my knowledge, is the fastest and most thoroughly grounded in physiology and neuroscience for calming down in a self-directed way is what's called the physiological sigh, S-I-G-H.
至少据我所知，以自我导向的方式平静下来最快、最彻底的生理学和神经科学工具就是所谓的生理叹息，S-I-G-H。
What I'm talking about when I refer to physiological sighs is the very real medical school textbook relationship between the brain, the body, and the body as it relates to the breathing apparati, meaning the diaphragm and lungs, and the heart.
当我提到生理叹息时，我所说的是大脑、身体和身体之间非常真实的医学院教科书关系，因为它与呼吸装置（即隔膜、肺和心脏）相关。
Let's take the hallmark of the stress response.
让我们看看压力反应的标志。
The heart starts beating faster.
心脏开始跳动得更快。
Blood is shuttled to the big muscles of the body to move you away from whatever it is the stressor is or just make you feel like you need to move or talk.
血液被输送到身体的大肌肉，使您远离压力源，或者只是让您感觉需要移动或说话。
Your face goes flushed, et cetera.
你的脸变得通红，等等。
There is, however, a way in which you can breathe that directly controls your heart rate through the interactions between the sympathetic and the parasympathetic nervous system.
然而，有一种呼吸方式可以通过交感神经系统和副交感神经系统之间的相互作用直接控制您的心率。
Here's how it works.
这是它的工作原理。
When you inhale, so whether or not it's through the nose or through the mouth, this skeletal muscle that's inside your body called the diaphragm, it moves down, and that's because the lungs expand, the diaphragm moves down.
当你吸气时，无论是通过鼻子还是通过嘴，你体内的骨骼肌（称为隔膜）都会向下移动，这是因为肺部扩张，隔膜向下移动。
Your heart actually gets a little bit bigger in that expanded space.
在那个扩展的空间里，你的心实际上会变得更大一些。
There's more space for the heart.
心里有了更多的空间。
And as a consequence, whatever blood is in there is now at a lower volume or moving a little bit more slowly in that larger volume than it was before you inhaled.
结果，无论里面有什么血液，现在的体积都比你吸入之前要小，或者在更大的体积中移动得更慢一些。
Okay, so more space, heart gets bigger, blood moves more slowly, and there's a little group of neurons called the sinoatrial node in the heart that registers, believe it or not, those neurons pay attention to the rate of blood flow through the heart and send a signal up to the brain that blood is moving more slowly through the heart.
好吧，空间更大了，心脏变大了，血液流动得更慢了，心脏里有一小群称为窦房结的神经元，它负责记录，不管你信不信，这些神经元会注意流经心脏的血流速度，并向大脑发送信号，表明血液在心脏中流动得更慢。
The brain then sends a signal back to the heart to speed the heart up.
然后大脑将信号发送回心脏以加速心跳。
So what this means is if you want your heart to beat faster, inhale longer, inhale more vigorously than your exhales.
所以这意味着如果你想让你的心跳更快、吸气时间更长、吸气比呼气更有力。
Now, the opposite is also true.
现在，情况恰恰相反。
If you want to slow your heart rate down, so stress response hits, you want to slow your heart rate down, what you want to do is, again, capitalize on this relationship between the body, meaning the diaphragm and the heart, and the brain.
如果你想减慢你的心率，那么压力反应就会袭来，你想要减慢你的心率，你要做的就是再次利用身体（即横膈膜、心脏和大脑）之间的这种关系。
Here's how it works.
这是它的工作原理。
When you exhale, the diaphragm moves up, which makes the heart a little bit smaller.
当你呼气时，横膈膜向上移动，这使得心脏变小。
It actually gets a little more compact.
它实际上变得更加紧凑。
Blood flows more quickly through that compact space.
血液在那个紧凑的空间中流动得更快。
The sinoatrial node registers that blood is going more quickly, sends a signal up to the brain, and the parasympathetic nervous system, some neurons in your brain stem, send a signal back to the heart to slow the heart down.
窦房结记录到血液流动速度加快，并向大脑发送信号，副交感神经系统（脑干中的一些神经元）向心脏发送信号，以减慢心脏速度。
So if you want to calm down quickly, you need to make your exhales longer and/or more vigorous than your inhales.
因此，如果您想快速平静下来，则需要使呼气时间比吸气时间更长和/或更有力。
Now, the reason this is so attractive as a tool for controlling stress is that it works in real-time.
现在，它作为控制压力的工具如此有吸引力的原因是它是实时工作的。
This doesn't involve a practice that you have to go and sit there and do anything separate from life.
这并不涉及你必须坐在那里做任何与生活无关的事情。
The physiological sigh is something that people naturally start doing when they've been crying and they're trying to recover some air or calm down, when they've been sobbing very hard, or when they are in claustrophobic environments.
生理性叹息是人们在哭泣并试图呼吸空气或平静下来时，当他们抽泣得很厉害时，或者当他们处于幽闭恐怖环境时自然开始做的事情。
However, the amazing thing about this thing that we call the diaphragm, the skeletal muscle, is that it's an internal organ that you can control voluntarily.
然而，这个我们称之为隔膜、骨骼肌的东西的神奇之处在于，它是一个你可以自愿控制的内部器官。
So this incredible pathway that goes from brain to diaphragm through what's called the phrenic nerve, P-H-R-E-N-I-C, phrenic.
因此，这条令人难以置信的通路从大脑通过膈神经（P-H-R-E-N-I-C）到达膈肌。
The phrenic nerve innervates the diaphragm.
膈神经支配膈肌。
You can control anytime you want.
您可以随时控制。
You can double up your inhales or triple up your inhales.
您可以将吸气量增加一倍或增加三倍。
You can exhale more than your inhales, whatever you want to do.
无论你想做什么，你都可以呼气多于吸气。
Such an incredible organ.
这是一个令人难以置信的器官。
And the physiological sigh is something that we do spontaneously, but when you're feeling stressed, you can do a double inhale long exhale.
生理叹息是我们自发的行为，但当你感到压力时，你可以做双吸气长呼气。
Now, I just told you a minute ago that if you inhale more than you exhale, you're going to speed the heart rate up, which would promote more stress and activation.
现在，我刚刚告诉过你，如果你吸气多于呼气，你的心率就会加快，这会促进更多的压力和激活。
Now I'm telling you to do a double inhale, exhale in order to calm down.
现在我告诉你做两次吸气、呼气以平静下来。
And the reason is the double inhale, exhale, which is the physiological sigh takes advantage of the fact that when we do a double inhale, even if the second inhale is sneaking in just a tiny bit more air, because it's kind of hard to get two deep inhales back to back.
原因是双吸气、呼气，这是生理叹息利用了这样一个事实：当我们进行双吸气时，即使第二次吸气只是多吸了一点点空气，因为很难连续两次深吸气。
You do a big deep inhale, and then another little one sneaking it in.
你深深地吸了一口气，然后又轻轻地吸了一口气。
The little sacs in your lungs, the alveoli of the lungs.
肺里的小囊，肺泡。
Your lungs aren't just two big bags, but you've got millions of little sacs throughout the lungs that actually make the surface area of your lungs as big as a tennis court, which is amazing, if we were to spread that out.
你的肺部不仅仅是两个大袋子，而是遍布整个肺部的数百万个小囊，这些小囊实际上使你的肺部表面积像网球场一样大，如果我们将其展开，这将是令人惊奇的。
Those tend to collapse as we get stressed, and carbon dioxide builds up in our bloodstream, and that's one of the reasons we feel agitated as well.
当我们受到压力时，这些物质往往会崩溃，二氧化碳会在我们的血液中积聚，这也是我们感到焦躁的原因之一。
But when you do the double inhale, exhale, the double inhale reinflates those little sacs of the lungs, and then when you do the long exhale, that long exhale is now much more effective at ridding your body and bloodstream of carbon dioxide, which relaxes you very quickly.
但是，当你进行双吸气、呼气时，双吸气会使肺部的小囊重新膨胀，然后当你进行长呼气时，长呼气现在可以更有效地清除你的身体和血液中的二氧化碳，这会让你很快放松。
When you're feeling stressed, the physiological sigh done just one to three times, so it'd be double inhale, exhale, double inhale, exhale, maybe just two times, will bring down your level of stress very, very fast.
当你感到压力时，生理叹息只需做一到三次，所以它会是双吸气，呼气，双吸气，呼气，也许只是两次，就会非常非常快地降低你的压力水平。
And as far as I know, it's the fastest way to accomplish that.
据我所知，这是实现这一目标的最快方法。
Be aware that if you're going to use the physiological sigh or exhale-emphasized breathing to calm down, that your heart rate will take about 20 to 30 seconds to come down to baseline, and you may need to repeat the physiological sigh a few times.
请注意，如果您打算使用生理叹息或强调呼气的呼吸来平静下来，您的心率将需要大约 20 到 30 秒才能降至基线，并且您可能需要重复生理叹息几次。
I'd like to take a quick break and thank 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。
I recently became a Function member after searching for the most comprehensive approach to lab testing.
在寻找最全面的实验室测试方法后，我最近成为了 Function 成员。
While I've long been a fan of blood testing, I really wanted to find a more in-depth program for analyzing blood, urine, and saliva to get a full picture of my heart health, my hormone status, my immune system regulation, my metabolic function, my vitamin and mineral status, and other critical areas of my overall health and vitality.
虽然我长期以来一直热衷于血液检测，但我真的很想找到一个更深入的程序来分析血液、尿液和唾液，以全面了解我的心脏健康状况、我的激素状态、我的免疫系统调节、我的代谢功能、我的维生素和矿物质状态以及我整体健康和活力的其他关键领域。
Function not only provides testing of over 100 biomarkers key to physical and mental health, but it also analyzes these results and provides insights from top doctors on your results.
Function 不仅提供对身心健康至关重要的 100 多种生物标志物的测试，还分析这些结果并提供顶级医生对结果的见解。
For example, in one of my first tests with Function, I learned that I had too high 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过高。
This was totally surprising to me.
这让我完全惊讶。
I had no idea prior to taking the test.
参加考试之前我不知道。
Function not only helped me detect this, but offered medical doctor-informed insights on how to best reduce those mercury levels.
功能不仅帮助我发现了这一点，而且还为如何最好地降低汞含量提供了医生知情的见解。
Which included limiting my tuna consumption, because I had 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, and worked to reduce my mercury levels.
其中包括限制我的金枪鱼消费，因为我一直在吃大量金枪鱼，同时也努力吃更多的绿叶蔬菜并补充 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，并努力降低我的汞含量。
Comprehensive lab testing like this is so important for health, and while I've been doing it for years, I've always found it to be overly complicated and expensive.
像这样的综合实验室测试对健康非常重要，虽然我已经这样做了很多年，但我总是发现它过于复杂和昂贵。
I've been so impressed by Function, both at the level of ease of use, that is getting the test done, as well as how comprehensive and how actionable the tests are, that I recently joined their advisory board, and I'm thrilled that they're sponsoring the podcast.
Function 给我留下了深刻的印象，无论是在易用性方面，还是在完成测试方面，以及测试的全面性和可操作性方面，我最近加入了他们的顾问委员会，我很高兴他们赞助了这个播客。
If you'd like to try Function, go to functionhealth.com/huberman.
如果您想尝试 Function，请访问 functionhealth.com/huberman。
Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman Lab listeners.
Function 目前有超过 250,000 人的等待名单，但他们正在为 Huberman Lab 听众提供早期访问机会。
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。
So let's think about something now.
所以现在让我们想一想。
Let's think about stress from not whether or not it's acute or chronic, whether or not it's good for us or bad for us, but on three different timescales, because then we can arrive at what this is all about as it relates to emotions.
让我们从三个不同的时间尺度来思考压力，而不是它是急性的还是慢性的，无论它对我们有好处还是坏处，因为这样我们就可以了解它与情绪的关系。
But I really want you to understand the difference between the three kinds of stress on three different timescales, short-term, medium-term, and long-term, and what it's good for and what it's bad for.
但我真的希望你了解三种不同时间尺度（短期、中期和长期）的三种压力之间的区别，以及它的好处和坏处。
I think we've all heard that stress is bad for us.
我想我们都听说过压力对我们有害。
We've seen these pictures intended to frighten us, and indeed, they are frightening.
我们看到这些图片是为了吓唬我们，事实上，它们很吓人。
You see the nice, really plump brain on the left that says healthy or control, and then you see the brain that says stressed above it on the right, and it's withered.
你会看到左边漂亮、非常丰满的大脑写着“健康”或“控制”，然后你看到右边的大脑上面写着“有压力”，然后它就枯萎了。
Or we see that the hippocampus, an area involved in memory, is smaller.
或者我们看到海马体（涉及记忆的区域）更小。
People that are stressed.
有压力的人。
I think we've all heard now so many times that stress is bad.
我想我们现在都多次听说压力不好。
But in that conversation, unfortunately, it's eclipsed some of the really positive things that stress does for us in the short term.
但不幸的是，在那次谈话中，它掩盖了压力在短期内为我们带来的一些真正积极的事情。
When the stress response hits, that is good for your immune system.
当压力反应袭来时，这对您的免疫系统有好处。
I know that might be a tough pill to swallow, but it's absolutely true.
我知道这可能是一颗难以下咽的药丸，但这绝对是事实。
In fact, stress often comes in the form of bacterial or viral infection, and the stress response is, in part, organized to combat bacterial and viral infection.
事实上，压力通常以细菌或病毒感染的形式出现，而压力反应在一定程度上是为了对抗细菌和病毒感染而组织的。
So short-term stress and the release of adrenaline in particular, or epinephrine, same thing, adrenaline, epinephrine, is good for combating infection.
因此，短期压力和特别是肾上腺素或肾上腺素的释放，同样的东西，肾上腺素，肾上腺素，有利于对抗感染。
And this, to me, is just not discussed enough, so that's why I'm discussing it here.
对我来说，这还没有得到足够的讨论，所以这就是我在这里讨论它的原因。
And it relates to a particular tool that many of you ask about, but I don't often get the opportunity to talk about in such an appropriate context.
它与你们许多人询问的特定工具有关，但我不经常有机会在如此合适的背景下谈论。
It's not that it's ever inappropriate to talk about, but what I'm about to talk about now is the use of, again, respiration, breathing, to somewhat artificially activate the stress response, and that will accomplish two things.
并不是说谈论它是不合适的，但我现在要谈论的是再次使用呼吸，呼吸，在某种程度上人为地激活压力反应，这将完成两件事。
Okay?
好的？
I'll return to medium and long-term stress, but I want to say short-term stress is good because the dilation of the pupils, the changes in the optics of the eyes, the quickening of the heart rate, the sharpening of your cognition, and in fact, that short-term stress brings certain elements of the brain online that allow you to focus.
我会回到中长期压力，但我想说短期压力是好的，因为瞳孔放大，眼睛光学发生变化，心率加快，认知能力增强，事实上，短期压力会让大脑中的某些元素上线，让你集中注意力。
Now, it narrows your focus.
现在，它缩小了你的注意力。
You're not good at seeing the so-called big picture, but it narrows your focus.
你不擅长看到所谓的大局，但这会缩小你的注意力。
It allows you to do these what I call duration path outcome types of analysis.
它允许您进行我所说的持续时间路径结果类型的分析。
It allows you to evaluate your environment, evaluate what you need to do.
它允许您评估您的环境，评估您需要做什么。
It primes your whole system for better cognition.
它为您的整个系统提供更好的认知能力。
It primes your immune system to combat infection, and that all makes sense when you think about the fact that famine, thirst, bacterial infections, viral infections, invaders, all of this stuff liberates a response in the body that's designed to get you to fight back against whatever stressor that happens to be, psychological, physical, bacterial, viral.
它可以让你的免疫系统做好对抗感染的准备，当你想到饥荒、口渴、细菌感染、病毒感染、入侵者等事实时，这一切都是有道理的，所有这些东西都会在体内释放一种反应，旨在让你反击任何发生的压力源，无论是心理的、身体的、细菌的还是病毒的。
Again, the stress response is generic.
再次强调，压力反应是普遍的。
The tool Takes advantage of the fact that when adrenaline is released in the body from the adrenals, it has the effect of also liberating a lot of these killer cells from the immune organs, in particular from the spleen, but from elsewhere as well, and interactions with the lymphatic system that combat infection.
该工具利用了这样一个事实：当肾上腺素在体内释放时，它还具有从免疫器官（特别是从脾脏）释放大量杀伤细胞的作用，但也从其他地方释放这些杀伤细胞，并与抵抗感染的淋巴系统相互作用。
The way this works in the real world is best captured by a study that can be mapped back to so-called Wim Hof breathing.
一项研究可以最好地捕捉到这种情况在现实世界中的运作方式，该研究可以映射回所谓的 Wim Hof 呼吸。
Now, Wim Hof breathing is so named after the so-called Iceman Wim Hof.
现在，Wim Hof 呼吸法以所谓的“冰人 Wim Hof”命名。
There are two components to a sort of breathing protocol that he developed that was based also on what's called Tummo breathing, T-U-M-M-O.
他开发的一种呼吸方案有两个组成部分，该方案也基于所谓的 Tummo 呼吸 (T-U-M-M-O)。
So before Wim, there was Tummo breathing, and many people call this now super oxygenation breathing, so it's deliberate hyperventilation.
所以在Wim之前，有Tummo呼吸，很多人称之为现在的超氧合呼吸，所以这是故意的过度换气。
Why would somebody want to do this?
为什么有人想要这样做？
Well, deliberate hyperventilation done for maybe 25 cycles, so inhale, exhale, inhale, exhale, inhale, exhale.
嗯，故意过度换气可能会持续 25 个周期，所以吸气、呼气、吸气、呼气、吸气、呼气。
That pattern of breathing, rapid movements of the diaphragm, will liberate adrenaline from the adrenals.
这种呼吸方式，横膈膜的快速运动，会从肾上腺释放肾上腺素。
When adrenaline is released in the body, you are in a better position to combat infections.
当体内释放肾上腺素时，您就能更好地抵抗感染。
And so whether or not you breathe very quickly in these cycles of 25 breaths, and regardless of what you call it, doesn't matter, adrenaline is released.
因此，无论您在 25 次呼吸的循环中呼吸是否非常快，也无论您如何称呼它，都没关系，肾上腺素都会被释放。
If you take a cold shower, adrenaline is released.
如果你洗冷水澡，肾上腺素就会被释放。
If you go into an ice bath deliberately, and even if you do it non-deliberately, adrenaline is released.
如果你故意进入冰浴，即使你不是故意的，肾上腺素也会被释放。
You are mimicking the stress response, and that adrenaline serves to suppress or combat incoming infections.
你正在模仿压力反应，而肾上腺素可以抑制或对抗传入的感染。
And this was beautifully shown in a study that was published in a very fine journal, the Proceedings of the National Academy of Sciences for the US.
发表在一份非常优秀的期刊《美国国家科学院院刊》上的一项研究完美地证明了这一点。
It's literally called Proceedings of the National Academy of USA to distinguish it from other proceedings of other national academies in other countries.
它的字面名称为《美国国家科学院院刊》，以区别于其他国家其他国家科学院的其他院刊。
The way the experiment went is that people were injected with endotoxin or in some cases, they were injected with a bacterial wall that mimics infection.
实验的方式是向人们注射内毒素，或者在某些情况下，向他们注射模拟感染的细菌壁。
It gives you a fever.
它会让你发烧。
It makes you feel nauseous.
它让你感到恶心。
It makes you feel sick.
它让你感到恶心。
It is not pleasant.
这并不令人愉快。
Half of the people did a particular pattern of breathing that looked very much like the pattern of breathing I described a moment ago of doing 25 deep inhales and exhales, followed by an exhale, holding their breath, then repeating 25 inhales, exhales, holding their breath.
一半的人采用了一种特定的呼吸模式，看起来非常像我刚才描述的呼吸模式，即进行 25 次深吸气和呼气，然后呼气，屏住呼吸，然后重复 25 次吸气、呼气，屏住呼吸。
So this would look something like this, or if you're listening, it sounds like 25, 30 times.
所以这看起来像这样，或者如果你正在听的话，听起来像 25、30 次。
You'll start feeling heated up.
你会开始感到发热。
You'll start feeling the adrenaline response.
你会开始感受到肾上腺素的反应。
You're liberating adrenaline in your body.
你正在释放体内的肾上腺素。
Then exhale, hold your breath for 15 seconds, and then repeat.
然后呼气，屏住呼吸15秒，然后重复。
Now I want to emphasize, never, ever, ever do this anywhere near water.
现在我想强调，永远、永远、永远不要在靠近水的地方这样做。
People have passed out, so-called shallow water blackout.
人们已经昏过去了，即所谓的浅水停电。
People have died.
人们已经死了。
Please don't do it at all unless you get clearance to do it from your doctor, because there are some pulmonary effects and whatnot.
除非您得到医生的许可，否则请不要这样做，因为这会对肺部产生一些影响。
And the breath holds should definitely not be done by anyone that has glaucoma or pressure concerns for the eyes.
任何有青光眼或眼睛压力问题的人绝对不应该进行屏气。
But these repeated cycles of breathing that liberate adrenaline allowed the group that did that protocol to essentially experience zero symptoms from the ejection of this E.
但这些释放肾上腺素的重复呼吸循环使得执行该方案的小组基本上经历了零因大肠杆菌喷射而出现的症状。
coli, which is remarkable.
大肠杆菌，这是值得注意的。
They had much reduced or no symptoms.
他们的症状大大减轻或没有。
They didn't feel feverish.
他们并没有感到发烧。
They didn't feel sick.
他们没有感到不舒服。
They weren't vomiting, no diarrhea, which is remarkable, but makes total sense when you think about the fact that the short-term stress response, what's typically called the acute stress response, is designed to combat all stressors.
他们没有呕吐，没有腹泻，这是值得注意的，但当你想到短期压力反应（通常称为急性压力反应）旨在对抗所有压力源这一事实时，这是完全有道理的。
Many of us are familiar with the experience of work, work, work, work, work, or taking care of a loved one, or stress, stress, stress, stress, stress, and then we finally relax.
我们中的许多人都熟悉工作、工作、工作、工作、工作或照顾亲人的经历，或者压力、压力、压力、压力、压力，然后我们终于放松了。
Maybe we even go on vacation.
也许我们甚至去度假。
We're like, "Oh, now I'm finally going to get the break," and then we get sick.
我们就像，“哦，现在我终于可以休息了，”然后我们就生病了。
And that's because the adrenaline response crashed and your immune system crashed with it.
那是因为肾上腺素反应崩溃了，你的免疫系统也崩溃了。
So please understand this.
所以请理解这一点。
Now, many of you might say, "Well, how long?
现在，你们中的许多人可能会说：“那么，需要多长时间？
Is it two hours?
是两个小时吗？
Is it three hours?" A lot of you out there that really like specificity.
三个小时了吗？”你们中的很多人都非常喜欢特异性。
It will vary for everybody.
每个人都会有所不同。
I would just kind of use a rule of thumb.
我只是使用经验法则。
When you are no longer able to achieve good sleep, what good sleep means to you, and please see the episodes on sleep if you want more about tools to sleep.
当您不再能够获得良好的睡眠时，良好的睡眠对您意味着什么，如果您想了解更多有关睡眠的工具，请参阅有关睡眠的剧集。
When you are no longer able to achieve good sleep, you are now moving from acute stress to chronic stress.
当您不再能够获得良好的睡眠时，您就从急性压力转变为慢性压力。
You need to be able to turn the stress response off.
您需要能够关闭压力反应。
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。
AG1 is designed to cover all of your foundational nutritional needs, and it tastes great.
AG1 旨在满足您所有的基本营养需求，而且味道极佳。
Now, I've been drinking AG1 since 2012, and I started doing that at a time when my budget for supplements was really limited.
现在，我从 2012 年开始饮用 AG1，当时我的补充剂预算非常有限。
In fact, I only had enough money back then to purchase one supplement, and I'm so glad that I made that supplement AG1.
事实上，当时我的钱只够购买一种补充剂，我很高兴我制作了这款补充剂 AG1。
The reason for that is even though I strive to eat most of my foods from whole foods and minimally processed foods, it's very difficult for me to get enough fruits, vegetables, vitamins and minerals, micronutrients, and adaptogens from food alone.
原因是，尽管我努力吃天然食品和最低限度加工食品中的大部分食物，但我很难仅从食物中获取足够的水果、蔬菜、维生素和矿物质、微量营养素和适应原。
And I need to do that in order to ensure that I have enough energy throughout the day, I sleep well at night, and keep my immune system strong.
我需要这样做，以确保我全天有足够的能量，晚上睡得好，并保持我的免疫系统强大。
But when I take AG1 daily, I find that all aspects of my health, my physical health, my mental health, and my performance, both cognitive and physical, are better.
但是当我每天服用 AG1 时，我发现我的健康各方面，我的身体健康，我的心理健康，以及我的认知和身体表现都更好了。
I know that because I've had lapses when I didn't take AG1, and I certainly felt the difference.
我知道这一点，因为我在不参加 AG1 的时候也曾犯过错误，而且我确实感受到了其中的不同。
I also notice, and this makes perfect sense given the relationship between the gut microbiome and the brain, that when I regularly take AG1, which for me means a serving in the morning or mid-morning and again later in the afternoon or evening, that I have more mental clarity and more mental energy.
我还注意到，考虑到肠道微生物组和大脑之间的关系，这是完全合理的，当我定期服用 AG1（对我来说意味着早上或上午服用一次，下午或晚上再次服用）时，我的思维更加清晰，精力更加充沛。
If you'd like to try AG1, you can go to drinkag1.com/huberman to claim a special offer.
如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 申请特别优惠。
For this month only, January 2025, AG1 is giving away 10 free travel packs and a year's supply of vitamin D3 K2.
仅在 2025 年 1 月这个月，AG1 赠送 10 个免费旅行包和一年的维生素 D3 K2。
Again, go to drinkag1.com/huberman to claim the 10 free travel packs and a year's supply of vitamin D3 K2.
再次访问 Drinkag1.com/huberman 领取 10 个免费旅行包和一年的维生素 D3 K2。
Okay, so now let's talk about medium-term stress.
好的，现在我们来谈谈中期压力。
Medium-term stress is going to be stress that lasts anywhere from several days to several weeks.
中期压力是指持续几天到几周的压力。
What is stress threshold?
什么是压力阈值？
Well, stress threshold is actually our ability to cognitively regulate what's going on in our body.
嗯，压力阈值实际上是我们认知调节体内发生的事情的能力。
A lot of stress inoculation, a lot of managing medium-term stress on the timescale of weeks or maybe even a couple of months, so we're not talking about years of stress, a lot of that has to do with raising our stress threshold.
大量的压力接种，大量在几周甚至几个月的时间范围内管理中期压力，所以我们不是在谈论多年的压力，其中很多与提高我们的压力阈值有关。
It's about capacity.
这是关于容量的。
And there are very simple tools, excellent tools that will allow us to modulate our capacity for stress, and they look a lot like the tools I just described.
有一些非常简单、优秀的工具可以让我们调节我们的压力能力，它们看起来很像我刚才描述的工具。
They involve placing oneself deliberately into a situation where our adrenaline is increased somewhat, not to the extreme, and then when we feel flooded with adrenaline, and normally we would panic, it's about cognitively, mentally, emotionally calming ourselves and being comfortable with that response in our body.
它们涉及故意将自己置于肾上腺素有所增加的情况下，而不是极端，然后当我们感到肾上腺素泛滥时，通常我们会惊慌，这是关于在认知上，精神上，情感上让自己平静下来，并对我们身体的这种反应感到舒服。
And what would this look like?
这会是什么样子？
You can use the cyclic hyperoxygenation breathing to combat infection if you're feeling kind of run down.
如果您感觉有点疲惫，可以使用循环高氧呼吸来对抗感染。
And there's also a way in which you can use things like cold showers, or if you exercise and you bring your heart rate up very high, you kind of go into that high-intensity realm where your heart is beating a little bit harder than you're comfortable with.
还有一种方法是，你可以使用冷水淋浴之类的方法，或者如果你锻炼并且将心率提高到很高，你就会进入高强度状态，此时你的心脏跳动会比你感到舒服的程度稍微剧烈一些。
The key in those moments is to learn to relax the mind while the body is very activated.
这些时刻的关键是要学会在身体非常活跃的情况下放松思想。
One way that you can do this, and this is kind of fun, if it's approved by your physician and you're able to do this, you can bring your heart rate up.
你可以做到这一点的一种方法，这很有趣，如果得到你的医生的批准并且你能够做到这一点，你可以提高你的心率。
You could do this through an ice bath if that's your thing, or a cold shower, or cyclic oxygenation breathing, or you could sprint, or you could go hard on the bike, whatever it is that brings your heart rate up.
如果你喜欢的话，你可以通过冰浴来做到这一点，或者冷水淋浴，或者循环氧合呼吸，或者你可以冲刺，或者你可以努力骑自行车，无论是什么会提高你的心率。
And then what you want to do is you want to actually try and calm the mind while your body is in this heightened state of activation.
然后你想要做的是，当你的身体处于这种高度激活状态时，你想要真正尝试让头脑平静下来。
When we are stressed, our pupils dilate.
当我们感到压力时，我们的瞳孔会放大。
The effect of that pupil dilation is to create tunnel vision.
瞳孔扩张的作用是产生隧道视野。
It literally narrows our view of the visual world.
它确实缩小了我们对视觉世界的视野。
We no longer see in panorama.
我们不再在全景中看到。
And there's some other effects as well, but that's because the visual system, through this cranial nerve system that I described before, is tethered and is part of this autonomic nervous system.
还有一些其他影响，但那是因为视觉系统通过我之前描述的脑神经系统受到束缚，并且是自主神经系统的一部分。
By deliberately dilating your gaze, meaning not moving your head and eyes around, but by deliberately going from tunnel vision to broader panoramic vision, literally seeing more of your environment all at once, it creates a calming effect on the mind because it releases a particular circuit in the brain stem that's associated with alertness, AKA stress.
通过故意扩大你的视线，意味着不要移动你的头和眼睛，而是通过故意从狭隘视野转向更广阔的全景视野，从字面上看，一次看到更多的环境，它会对心灵产生镇静作用，因为它会释放脑干中与警觉性（又称压力）相关的特定回路。
Now, this is very powerful.
现在，这非常强大。
If you're running, for instance, and you're at max capacity or close to it, or you're kind of hitting like 80, 90% of maximum on the bike and you dilate your gaze, what you'll find is the mind can relax while the body is in full output.
例如，如果你正在跑步，并且你处于最大能力或接近最大能力，或者你在自行车上达到了最大能力的 80%、90%，并且你扩大了目光，你会发现当身体处于全力输出状态时，头脑可以放松。
And this relates to work that in various communities, people are working with this, in the sports community, military community, et cetera, but it's a form not really of stress inoculation, it's more about raising stress threshold so that the body is going to continue to be in a high alertness, high reactivity mode, high output, but the mind is calm.
这与各个社区的工作有关，在体育界、军事界等等，但这并不是真正的压力接种形式，更多的是提高压力阈值，使身体继续处于高警觉性、高反应性模式、高输出，但头脑是平静的。
And so this isn't about unifying mind and body.
所以这并不是要统一思想和身体。
This is actually about using body to bring up your level of activation, then dissociating, not the clinical dissociation kind of disorders, but dissociating the mental or emotional response from what's going on in your body.
这实际上是关于使用身体来提高你的激活水平，然后分离，不是临床分离类型的疾病，而是将精神或情绪反应与你身体中发生的事情分离。
And over time, so if you do this a couple of times, you don't have to do this every workout, but if you do this maybe once a week or so, you start being comfortable at these higher activation states.
随着时间的推移，如果你这样做几次，你就不必每次锻炼都这样做，但如果你每周左右这样做一次，你就会开始适应这些较高的激活状态。
What once felt overwhelming and like a lot of work now is manageable.
曾经让人感到难以承受、繁重的工作现在是可以管理的。
It feels tolerable.
感觉还可以忍受。
So that's for navigating medium-term stress.
这是为了应对中期压力。
And then there's long-term stress.
然后还有长期的压力。
Now, long-term stress is bad.
现在，长期的压力是不好的。
You do not want adrenaline up in your system for a very long time.
您不希望肾上腺素在您的系统中停留很长时间。
In fact, ideally, you would have your stress go up various times throughout the day, but it would never stay elevated, and it would never prevent you from getting a good night's sleep.
事实上，理想情况下，您的压力会在一天中多次上升，但它永远不会保持在较高水平，也永远不会妨碍您睡个好觉。
We know that chronic stress, elevated stress, and especially in the so-called type A personalities, creates heart disease, the leading killer in most every country, but in particular in the US.
我们知道，慢性压力、压力升高，尤其是所谓的 A 型人格，会导致心脏病，而心脏病是大多数国家（尤其是美国）的头号杀手。
But by no means do you want to be stressed out all the time chronically for months and months and months and years on end.
但你绝不希望连续数月、数月、数年长期处于压力之下。
The best tools, the best mechanisms that we know to modulate long-term stress might surprise you a little bit.
我们所知道的调节长期压力的最佳工具、最佳机制可能会让您感到有点惊讶。
First of all, there are going to be the things that don't surprise you, which is everyone knows getting regular exercise, getting good sleep, using real-time tools to try and tamp down the stress response, et cetera.
首先，有些事情不会让你感到惊讶，众所周知，定期锻炼、保持良好的睡眠、使用实时工具来尝试抑制压力反应等等。
That's all going to be really useful.
这一切都会非常有用。
The data really point to the fact that social connection and certain types of social connection, in particular, are what are going to mitigate or reduce long-term stress.
这些数据确实表明了这样一个事实：社会联系，特别是某些类型的社会联系，可以减轻或减少长期压力。
And this is a particularly important issue nowadays where we have all these proxies or surrogates for social connection.
如今，这是一个特别重要的问题，因为我们拥有所有这些社交联系的代理或代理人。
We're online and texting with people a lot.
我们经常上网并与人发短信。
Everyone has this kind of need to stay connected to one another.
每个人都有这种相互保持联系的需要。
Humans are incredibly social creatures.
人类是令人难以置信的社会生物。
The way to think about social connection and how it can mitigate some of the long-term effects of stress is really through the systems of neuromodulation, like serotonin.
思考社会联系以及如何减轻压力的一些长期影响的方法实际上是通过神经调节系统，例如血清素。
Serotonin, again, is a neuromodulator.
血清素又是一种神经调节剂。
Neuromodulators are a little bit like playlists in the brain.
神经调节剂有点像大脑中的播放列表。
They tend to amplify or bias the likelihood that certain brain circuits and body circuits are going to be activated, and that others will not.
它们往往会放大或偏向某些大脑回路和身体回路将被激活而其他回路不会被激活的可能性。
Serotonin generally gives us feelings of wellbeing.
血清素通常会给我们带来幸福感。
At very high levels, it makes us feel blissed And it tends to make us feel like we have enough in our immediate environment.
在非常高的水平上，它让我们感到幸福，而且往往让我们觉得我们在周围的环境中拥有足够的东西。
That when we see somebody that we recognize and trust, serotonin is released in the brain.
当我们看到我们认识和信任的人时，大脑中会释放血清素。
And that has certain positive effects on the immune system and on other systems of neural repair and synapses and things that really reinforce connections in the brain and prevent that long-term withering of connections.
这对免疫系统以及其他神经修复和突触系统以及真正加强大脑连接并防止连接长期萎缩的东西有一定的积极影响。
So serotonin is tied to social connection.
因此，血清素与社会联系有关。
Now, social connection can take many forms.
现在，社交联系可以采取多种形式。
Some of those can be romantic attachments.
其中一些可能是浪漫的依恋。
Those could be familial attachments that are non-romantic, friendship, pets, even attachments to things that just delight us.
这些可能是非浪漫的家庭依恋、友谊、宠物，甚至是对让我们高兴的事物的依恋。
Having a sense of delight, a sense of really enjoying something that you see and engage in, witness, or participate in, that is associated with the serotonin system.
有一种喜悦感，一种真正享受你所看到、参与、见证或参与的事物的感觉，这与血清素系统有关。
And certainly play is one of those things, social connection of various forms.
当然，玩耍就是其中之一，各种形式的社交联系。
Those are things to invest in.
这些都是值得投资的东西。
I'll be the first to admit, social connection and friendship and relationships of all kinds to animals or humans or inanimate objects takes work.
我首先承认，社会联系、友谊以及与动物、人类或无生命物体的各种关系都需要努力。
It takes investment.
这需要投资。
It takes time in not needing everything to be exactly the way you want it to be.
不需要一切都完全按照您想要的方式进行，这需要时间。
Social connection is something that we work for, but it is incredibly powerful.
社交联系是我们努力的目标，但它的力量非常强大。
Finding just a few people, even one, or an animal, or something that you delight in, believe it or not, has very positive effects on mitigating this long-term stress, on improving various aspects of our life as it relates to stress and emotionality.
不管你信不信，找到几个人，甚至一个人，或者一只动物，或者你喜欢的东西，对于减轻这种长期压力、改善我们生活中与压力和情绪有关的各个方面都有非常积极的影响。
Now, how do you know if you're making serotonin?
现在，你怎么知道你是否正在产生血清素？
You don't know in the moment, but you can learn if you pay attention to kind of recognize these feelings of comfort, trust, bliss, delight.
你现在不知道，但如果你注意识别这些舒适、信任、幸福、喜悦的感觉，你就可以学习。
And those are not weak terms.
这些都不是弱项。
Those are not associated just with psychological terms.
这些不仅仅与心理学术语相关。
They are every bit as physiological as the movement of your muscles or the secretion of adrenaline.
它们与肌肉的运动或肾上腺素的分泌一样都是生理性的。
I'd like to take a quick break and thank our sponsor, Eight Sleep.
我想稍微休息一下，并感谢我们的赞助商“八睡”。
Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.
August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。
Now, I've spoken before on this podcast about the critical need for us to get adequate amounts of quality sleep each night.
现在，我之前在这个播客上谈到过我们迫切需要每晚获得充足的优质睡眠。
Now, one of the best ways to ensure a great night's sleep is to ensure that the temperature of your sleeping environment is correct.
现在，确保一夜好眠的最佳方法之一是确保睡眠环境的温度正确。
And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.
这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。
And in order to wake up feeling refreshed and energized, your body temperature actually has to increase about one to three degrees.
为了醒来时感到神清气爽、精力充沛，您的体温实际上必须升高约一到三度。
Eight Sleep makes it very easy to control the temperature of your sleeping environment by allowing you to program the temperature of your mattress cover at the beginning, middle, and end of the night.
八睡眠让您可以轻松控制睡眠环境的温度，您可以在晚上开始、中间和结束时对床垫罩的温度进行编程。
I've been sleeping on an Eight Sleep mattress cover for nearly four years now, and it has completely transformed and improved the quality of my sleep.
我已经睡在八睡眠床垫罩上近四年了，它彻底改变并改善了我的睡眠质量。
Eight Sleep recently launched their newest generation of the pod cover called the Pod 4 Ultra.
八睡眠最近推出了他们最新一代的 Pod 4 Ultra。
The Pod 4 Ultra has improved cooling and heating capacity.
Pod 4 Ultra 改进了制冷和制热能力。
I find that very useful because I like to make the bed really cool at the beginning of the night, even colder in the middle of the night, and warm as I wake up.
我发现这非常有用，因为我喜欢让床在夜刚开始时非常凉爽，在半夜更冷，而在我醒来时却很温暖。
That's what gives me the most slow-wave sleep and rapid eye movement sleep.
这就是给我最慢波睡眠和快速动眼睡眠的原因。
It also has snoring detection that will automatically lift your head a few degrees to improve your airflow and stop your snoring.
它还具有打鼾检测功能，可自动将您的头部抬起几度，以改善气流并停止打鼾。
If you'd like to try an Eight Sleep mattress cover, go to eightsleep.com/huberman to save up to $350 off their Pod 4 Ultra.
如果您想尝试 8 Sleep 床垫套，请访问 foursleep.com/huberman，Pod 4 Ultra 最多可节省 350 美元。
Eight Sleep currently ships in the USA, Canada, UK, select countries in the EU, and Australia.
八睡眠目前在美国、加拿大、英国、欧盟部分国家和澳大利亚发货。
Again, that's eightsleep.com/huberman.
再说一遍，这是八睡眠.com/huberman。
Now, there are a plethora of things that will also impact wellbeing and allow you to modulate your long-term stress, reduce the likelihood that you'll engage in long-term stress.
现在，有很多事情也会影响健康并让您调节长期压力，降低承受长期压力的可能性。
There are compounds that are not prescription compounds that can modulate the stress system.
有些化合物不是处方化合物，可以调节压力系统。
And sometimes because of the way that life is, we just don't have the opportunity to control life and to control our response to stress.
有时，由于生活的方式，我们只是没有机会控制生活和控制我们对压力的反应。
The three I want to focus on and one that I think you need to be cautious about that I've mentioned before include ashwagandha, L-theanine, and melatonin.
我想重点关注的三种药物，以及我认为您需要谨慎对待的一种药物，包括南非醉茄、L-茶氨酸和褪黑激素。
Let's talk about melatonin first.
我们先来说说褪黑激素。
Melatonin is a hormone secreted from the pineal in direct relationship to how much darkness you are in, not emotional darkness.
褪黑激素是松果体分泌的一种激素，与你所处的黑暗程度有直接关系，而不是情绪上的黑暗程度。
But light suppresses melatonin.
但光会抑制褪黑激素。
Melatonin helps you fall asleep.
褪黑激素可以帮助您入睡。
It doesn't help you stay asleep.
它无助于你保持睡眠。
I personally do not recommend supplementing melatonin because it's supplemented typically at very high levels, one to three milligrams or even more.
我个人不建议补充褪黑激素，因为它的补充量通常非常高，一到三毫克甚至更多。
That is an outrageously high dose.
这是一个高得离谱的剂量。
It also has a number of potentially negative effects on the reproductive axis and hormones there.
它还对生殖轴和激素有许多潜在的负面影响。
The other is L-theanine.
另一种是L-茶氨酸。
I've talked about L-theanine, which provided it's safe for you, can be taken 100 milligrams or 200 milligrams about a 30 minutes or 60 minutes before sleep.
我谈到了 L-茶氨酸，如果它对你来说是安全的，可以在睡前 30 分钟或 60 分钟服用 100 毫克或 200 毫克。
It can enhance the transition to sleep and depth of sleep for many people.
它可以增强许多人的睡眠过渡和睡眠深度。
It increases GABA, this inhibitory neurotransmitter in the brain.
它会增加 GABA（大脑中的一种抑制性神经递质）。
It tends to turn off our forebrain a little bit or reduce the activity of our kind of thinking systems and ruminating systems, help people fall asleep.
它往往会稍微关闭我们的前脑或减少我们的思维系统和反刍系统的活动，帮助人们入睡。
But theanine has also been shown for people that are chronically anxious or chronically stressed to significantly increase relaxation.
但茶氨酸也被证明对于长期焦虑或长期处于压力状态的人来说可以显着增强放松效果。
It is known to have a minor effect on anxiety, but eight studies have shown that.
众所周知，它对焦虑有轻微影响，但八项研究表明了这一点。
It definitely has a notable effect on stress.
它确实对压力有显着的影响。
The other supplement that can be very useful is ashwagandha.
另一种非常有用的补充剂是南非醉茄。
Ashwagandha is known to lower anxiety and cortisol.
众所周知，南非醉茄可以降低焦虑和皮质醇。
This is great.
这太棒了。
I mean, the opportunity for me anyway, to be able to take something that can help me reduce my cortisol so that I don't get some of the long-term effects of stress, and I'm not going to take ashwagandha year-round.
我的意思是，无论如何，这对我来说是一个机会，能够服用一些可以帮助我减少皮质醇的药物，这样我就不会受到压力的长期影响，而且我不会全年服用南非醉茄。
I would only do this if I was feeling like I wasn't managing my short and medium-term stress well.
只有当我感觉自己没有很好地管理短期和中期压力时，我才会这样做。
So I don't take it on a regular basis.
所以我不定期服用它。
I do take it when I'm in these times when things are particularly stressful.
当我处于特别有压力的时候，我确实会接受它。
So social connection and some supplementation, of course, diet, exercise, sleep for long-term stress.
所以社会联系和一些补充，当然还有饮食、运动、睡眠来应对长期的压力。
So I hope today you were able to take a slightly different view of this thing that we call stress, not just see it as evil, but see it as powerful and useful in certain contexts, great for us in certain contexts, and problematic in other contexts, and as well to think about the various tools that I've presented that can allow you to adjust and modulate your internal levels of alertness or calmness so that you can lean more effectively into life, which includes sleep and social connection and the work you have to do, and of course, acknowledges that the events in the world are beyond our control.
因此，我希望今天你能够对我们称之为压力的东西采取稍微不同的看法，不仅将其视为邪恶，而且将其视为在某些情况下强大且有用的东西，在某些情况下对我们有好处，在其他情况下则有问题，并思考我提出的各种工具，这些工具可以让你调整和调节你内部的警觉或平静水平，以便你可以更有效地融入生活，其中包括睡眠和社交联系以及你必须做的工作，当然，承认世界上发生的事件超出了我们的控制范围。
What's in our control is how we react to them.
我们能控制的是我们对它们的反应。
Something that's commonly said in the wellness and self-help and psychology world, but for which there often aren't as many concrete tools that we can really look to and trust in real-time.
这是健康、自助和心理学领域中常见的说法，但通常没有那么多我们可以真正实时查看和信任的具体工具。
As always, really appreciate your time and attention today.
一如既往，非常感谢您今天的时间和关注。
I hope you practice some of the tools if they're right for you.
我希望您练习一些适合您的工具。
I hope you think hard about stress and how you can control your stress, and above all, as always, thank you for your interest in science.
我希望您认真思考压力以及如何控制压力，最重要的是，一如既往，感谢您对科学的兴趣。