Tools for Managing Stress & Anxiety
Andrew Huberman:
安德鲁·休伯曼：
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
This podcast is separate from my teaching and research roles at Stanford.
这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is however part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.
然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的赞助商。
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。
The first month of the podcast, we talked about sleep and wakefulness.
播客的第一个月，我们讨论了睡眠和觉醒。
Andrew Huberman:
安德鲁·休伯曼：
Last month, we were talking about neuroplasticity, the brain's ability to change in response to experience.
上个月，我们讨论了神经可塑性，即大脑根据经验而变化的能力。
In this month, we're going to talk about these things that we call emotions.
这个月，我们将讨论这些我们称之为情感的东西。
We're going to decipher what they are, how they work, how we can control them, when we might not want to control them.
我们将破译它们是什么，它们如何工作，当我们不想控制它们时我们如何控制它们。
There are going to be four episodes on emotions, and today, we're going to talk in particular about something that most often is called stress.
将会有四集关于情绪的内容，今天，我们将特别讨论最常被称为压力的东西。
Andrew Huberman:
安德鲁·休伯曼：
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.
现在你可能会想，等等，压力不是一种情绪，但压力确实是我们的内部经验与我们的外部经验或我们周围发生的事件是否匹配的核心。
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。
Now, I want to be very clear that we're going to talk about the biology of emotions.
现在，我想非常明确地表明，我们将讨论情绪的生物学。
We're going to talk a little bit about some psychological concepts related to emotion, and we are definitely going to talk about tools to control what we call stress, or commonly think of as stress.
我们将讨论一些与情绪相关的心理学概念，并且我们肯定会讨论控制我们所谓的压力或通常认为的压力的工具。
Andrew Huberman:
安德鲁·休伯曼：
We're also going to clean up some common myths about stress.
我们还将澄清一些关于压力的常见误解。
For instance, that stress impairs your immune system — that's true in certain contexts.
例如，压力会损害你的免疫系统——在某些情况下确实如此。
And in other contexts, stress actually enhances your immune system and makes it function better.
在其他情况下，压力实际上可以增强您的免疫系统并使其发挥更好的作用。
There is going to be a lot of discussion about whether or not our internal state, whether or not we are alert or calm, is good or bad, depending on the circumstances.
将会有很多关于我们的内部状态，无论我们是警觉还是平静，是好还是坏的讨论，这取决于具体情况。
Andrew Huberman:
安德鲁·休伯曼：
So where we're headed here is, 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.
所以，我们接下来要讲的是，我希望你们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.
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，这将使你更好地扎根。
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.
除了支持其他人之外，无论您是一名从业者，还是您有客户、孩子或配偶，无论是否在心理实践中，真正能够更好地支持您环境中的其他人。
Andrew Huberman:
安德鲁·休伯曼：
And the tools that I'm going to focus on today range from behavioral tools; we will talk about some of the more valuable supplementation tools that are out there; and we're going to talk a little bit about things like depression, PTSD, but we will be devoting entire episodes to things like depression, PTSD, and even attention deficit and obsessive compulsive disorder, which believe it or not, although this might not surprise many of you, have a very strong emotional component.
我今天要重点介绍的工具包括行为工具；我们将讨论一些更有价值的补充工具；我们将稍微讨论一些诸如抑郁症、创伤后应激障碍（PTSD）之类的事情，但我们将用整集的时间来讨论抑郁症、创伤后应激障碍（PTSD），甚至注意力缺陷和强迫症，不管你信不信，尽管这可能不会让你们很多人感到惊讶，但它们具有非常强烈的情感成分。
It's not just about compulsive behaviors and intrusive thoughts, it's also about the emotional load of being in that state.
这不仅与强迫行为和侵入性想法有关，还与处于这种状态的情绪负担有关。
Andrew Huberman:
安德鲁·休伯曼：
So I promise that today we're going to clean up a lot of misunderstanding.
所以我保证今天我们要消除很多误解。
We're going to give you a lot of tools, and you're going to learn a lot about the biology of how your body and brain work together.
我们将为您提供很多工具，您将学到很多有关身体和大脑如何协同工作的生物学知识。
Because if ever there was a topic that brought together the brain and body, or mind-body relationship, it's stress and emotions.
因为如果有一个主题将大脑和身体或身心关系结合在一起，那就是压力和情绪。
It's also the positive emotions.
这也是积极的情绪。
When we feel something, whether or not we're super happy or just feeling kind of pleasant, or we are feeling stressed, anxious, and overwhelmed, it isn't just in our head, it's also in our body.
当我们感受到某种东西时，无论我们是超级快乐还是只是感觉有点愉快，或者我们感到压力、焦虑和不知所措，它不仅存在于我们的头脑中，也存在于我们的身体中。
Andrew Huberman:
安德鲁·休伯曼：
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're 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, and the brain controls the body, but the body is also having a very profound and concrete influence on the brain.
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，许多神经科学家现在当然也思考身体，大脑控制身体，但身体也对大脑产生非常深远和具体的影响。
Andrew Huberman:
安德鲁·休伯曼：
I think up until recently, people would hear about, kind of, brain-body and always think about mindfulness.
我认为直到最近，人们都会听说“大脑-身体”，并且总是会想到正念。
We're actually not going to talk that much about mindfulness at all today.
事实上，我们今天不会过多谈论正念。
Mindfulness is kind of a vague concept, in fact.
事实上，正念是一个模糊的概念。
When you think about mindfulness, it's good to take the opposite.
当你思考正念时，最好采取相反的态度。
What's the opposite of mindfulness would be mindlessness.
正念的反面就是无念。
Well, all of a sudden we're into territory that isn't really easy for one person to describe their experience or to help others with their experience.
好吧，突然之间，我们进入了一个对于一个人来说很难描述他们的经历或帮助别人获得他们的经历的领域。
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与身体体验的客观工具，或者通过利用你更好地融入生活、感觉更好的能力来分离大脑与身体体验的客观工具，无论你相信与否，能够在适当的时候控制你的情绪。
Andrew Huberman:
安德鲁·休伯曼：
This isn't about becoming robotic, this isn't about trying not to feel human.
这并不是要成为机器人，也不是要努力摆脱人类的感觉。
This is actually about being able to lean into life better, as a consequence of being able to control some of your inner real estate, this nervous system that includes the brain and body, and how that nervous system is interacting with the outside world.
这实际上是为了能够更好地融入生活，因为能够控制你的一些内部空间，这个包括大脑和身体的神经系统，以及该神经系统如何与外界相互作用。
So it's to place you in a greater position of power.
所以这是为了让你处于更强大的权力地位。
And so let's get started in deciphering what is stress, what are emotions, and why did I batch stress and emotions into one discussion today?
那么，让我们开始解读什么是压力，什么是情绪，以及为什么我今天要把压力和情绪集中到一个讨论中？
Andrew Huberman:
安德鲁·休伯曼：
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？
You've all presumably heard the arguments or the framework that stress is this horrible ancient carryover from times in which humans were pursued by animals or other human predators.
你们想必都听说过这样的论点或框架，即压力是人类被动物或其他人类掠食者追赶的时代遗留下来的可怕的古代遗留物。
And that whenever we feel what we call stress or feel stressed out, that it's just this unfortunate invasion of something that we no longer need in modern life, that this was designed for when we were being attacked by bears, or tigers, or lions or whatever it is.
每当我们感到所谓的压力或感到压力很大时，这只是我们在现代生活中不再需要的东西的不幸入侵，这是为当我们受到熊、老虎、狮子或其他任何东西的攻击而设计的。
And gosh, what an unfortunate thing.
天哪，这是多么不幸的事情啊。
And we have so many creature comforts nowadays, but we have not eliminated this stress.
如今我们拥有如此多的物质享受，但我们并没有消除这种压力。
Almost as if it was like an organ or a system in our body that was bad for us that we're stuck with just because of the species that we are.
几乎就像我们体内的一个器官或系统一样，对我们有害，但我们仅仅因为我们的物种而被困在其中。
Andrew Huberman:
安德鲁·休伯曼：
But first of all, all species experience stress.
但首先，所有物种都会经历压力。
And I think that it's fair to say, even though I wasn't there, that yes, in fact throughout our evolutionary history, we were vulnerable to animal attack and other human attacks on a regular basis, up until points where we started developing weapons, and structures, and fire and other things that allow us to protect ourselves better from those animals and invaders of various kinds.
我认为可以公平地说，即使我不在那儿，是的，事实上，在我们的整个进化史上，我们经常容易受到动物攻击和其他人类的攻击，直到我们开始开发武器、建筑、火和其他东西，使我们能够更好地保护自己免受这些动物和各种入侵者的侵害。
But it is entirely naive for us to think that in ancient times, ancient times being a kind of loose term for previous time, medieval times, 100 years ago, 1,000 years ago, 10,000 years ago, of course there were infidelities, right?
但如果我们认为在远古时代，远古时代是一种宽松的术语，指的是以前的时代，中世纪，100年前，1000年前，10000年前，当然有不忠行为，对吧？
Partners cheated, people died.
合作伙伴被欺骗，人们死亡。
Andrew Huberman:
安德鲁·休伯曼：
In fact, before the advent of phones, which we're going to talk about today, you can imagine that someone might head off on a hunt or to go visit a relative and never come back, and you would never know why.
事实上，在我们今天要讨论的手机出现之前，您可以想象有人可能去打猎或拜访亲戚，然后再也没有回来，而您永远不知道为什么。
That would be very stressful.
那会非常有压力。
So there was psychosocial stress, there was the stress of losing loved ones.
所以存在心理社会压力，存在失去亲人的压力。
There was the stress of cold, of famine, there was the stress probably also of just worry.
有寒冷、饥荒的压力，也可能有担心的压力。
This idea that ancient versions of humans 1,000 years ago, 100 years ago didn't worry, I think that is entirely inconsistent with everything we know about the structure of the human brain 100 years, 1,000 years ago.
这种认为1000年前、100年前的古代人类并不担心的想法，我认为这与我们所知道的100年前、1000年前人类大脑结构的一切完全不一致。
Andrew Huberman:
安德鲁·休伯曼：
All the problems that we're struggling with existed forever.
我们正在努力解决的所有问题都永远存在。
It's just that stress, at its core, is a generalized system; it wasn't designed for tigers attacking us or people attacking us.
只是压力的核心是一个广义的系统；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。
That's what stress really is, it's designed to be generic.
这就是压力的真正含义，它被设计为通用的。
And that's the most important thing that I'd like you to understand today, is that the system that governs what we call stress is generic.
今天我想让你们明白的最重要的事情是，控制我们所说的压力的系统是通用的。
Andrew Huberman:
安德鲁·休伯曼：
It wasn't designed for one thing, and that gives it a certain advantage in taking over the state of our brain and body.
它并不是为一件事而设计的，这使得它在接管我们的大脑和身体的状态方面具有一定的优势。
But it also gives you, all of us, an advantage in controlling it because it's based on hardwired biological mechanisms.
但它也为我们所有人提供了控制它的优势，因为它基于硬连线的生物机制。
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.
而且你体内现在存在着固有的生物机制，即细胞、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。
And so we're going to talk about those.
所以我们要讨论这些。
Andrew Huberman:
安德鲁·休伯曼：
So you have a system for stress, and you have a system for de-stress that are baked into you.
所以你有一个内在的压力系统，也有一个减压系统。
They were genetically encoded, and you were born with them, and you still have them now.
它们是经过基因编码的，你生来就带有它们，现在你仍然拥有它们。
So if you're alive and listening, you have the capacity to control your stress.
因此，如果你还活着并且善于倾听，你就有能力控制你的压力。
And today, I'm going to talk about ways that you can control your stress, not just by doing some offline practice of meditation, or breathwork, or something like that, but real-time tools.
今天，我要谈谈控制压力的方法，不仅仅是通过一些离线的冥想练习、呼吸或类似的东西，而是通过实时工具。
Tools that allow you to push back on stress when stress hits in real time.
当压力实时袭来时，可以让您缓解压力的工具。
Andrew Huberman:
安德鲁·休伯曼：
This is something that my lab works actively on, in developing and testing these tools, and evolving these tools.
这是我的实验室积极致力于开发和测试这些工具以及改进这些工具的事情。
And there are other laboratories that do this as well.
还有其他实验室也这样做。
So let's talk about the stress response, and by doing that, you'll 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, just give me a summary.
对于那些说“等等，我只想要工具”的人，请给我一个摘要。
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.
相信我，如果您了解机制，您将能够更好地整合这些工具，向他人传授这些工具，并根据您的生活环境的变化来修改它们。
Andrew Huberman:
安德鲁·休伯曼：
If you'd like the cheat sheet, or you just want the one-page PDF, eventually we'll get that stuff out to people, but it's really important to understand the underlying mechanism.
如果您想要备忘单，或者您只想要一页 PDF，最终我们会将这些内容提供给人们，但了解底层机制非常重要。
Okay, so what is stress?
好吧，那么什么是压力呢？
Well, let's just distinguish between stressors, which are the things that stress us out, and stress, which is the psychological and physiological response to stressors.
好吧，让我们区分一下压力源和压力，压力源是给我们带来压力的事情，压力是对压力源的心理和生理反应。
Andrew Huberman:
安德鲁·休伯曼：
I'm mainly going to talk about stress, which is your response to things.
我主要要谈谈压力，这是你对事物的反应。
Let's be clear about what we already know, which is that stressors can be psychological or they can be physical, okay?
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，好吗？
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，比如食物、休息、睡眠和社交联系，那就会有压力。
So stress, and as I mentioned before, is generic.
因此，正如我之前提到的，压力是普遍存在的。
It doesn't distinguish between physical and emotional stress.
它不区分身体压力和情绪压力。
Andrew Huberman:
安德鲁·休伯曼：
What happens when the stress response hits?
当压力反应袭来时会发生什么？
Let's talk about the immediate, or what we call the acute stress response.
让我们谈谈即时的，或者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, they have a name.
所以你有一个神经元的集合，它们有一个名字。
It's called the sympathetic chain ganglia, and it has nothing to do with sympathy, sympa means together.
它被称为交感神经节链，与交感神经无关，sympa的意思是在一起。
And there's a group of neurons that start right about at your neck and run down to about your naval, a little bit lower.
有一组神经元从你的脖子开始，一直延伸到你的海军，稍微低一点。
And those are called the sympathetic chain ganglia.
这些被称为交感神经节链。
You don't need to memorize that name, there will not be a quiz.
你不需要记住那个名字，不会有测验。
But it's important to know that in the middle of your body, you have a chain of neurons that when something stresses us out, either in our mind or because something enters our environment, and we see something that stresses us out.
但重要的是要知道，在你的身体中部，有一条神经元链，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某些东西进入我们的环境，我们都会看到一些给我们带来压力的东西。
That we don't like heights if you're afraid of heights, somebody you dislike walks into the room, et cetera, that chain of neurons becomes activated like a bunch of dominoes falling all at once.
如果你恐高，或者你不喜欢的人走进房间，等等，我们就不喜欢高处，那么神经元链就会像一堆多米诺骨牌同时倒下一样被激活。
It's very fast.
速度非常快。
Andrew Huberman:
安德鲁·休伯曼：
When that happens, those neurons release a neuromodulator, a neurochemical that I've talked about before on this podcast called acetylcholine.
当这种情况发生时，这些神经元会释放一种神经调节剂，这是我之前在这个播客上讨论过的一种神经化学物质，称为乙酰胆碱。
They release that at various sites within the body.
它们在体内的不同部位释放这种物质。
Now this is important, because normally acetylcholine would be used to move muscles.
这很重要，因为通常乙酰胆碱会被用来移动肌肉。
Actually, every time we move a muscle, pick up a cup of coffee, write with a pen, walk down the street, it's spinal neurons connecting to muscle and releasing acetylcholine.
事实上，每次我们移动肌肉、拿起一杯咖啡、用笔写字、走在街上时，脊髓神经元都会与肌肉连接并释放乙酰胆碱。
So in the brain, it's involved in focus, and in muscles, it's involved in making muscles twitch.
因此，在大脑中，它与注意力有关，在肌肉中，它与肌肉抽搐有关。
Andrew Huberman:
安德鲁·休伯曼：
But if we were stressed, we wouldn't want all our muscles to contract at once because we would just be kind of paralyzed like this, in what tonic activation, as it's called.
但如果我们有压力，我们不会希望所有的肌肉同时收缩，因为我们会像这样瘫痪，就像所谓的强直激活一样。
We wouldn't want that, something called tetanus, believe it or not.
不管你信不信，我们不会想要那种叫做破伤风的东西。
Because the tetanus talks, and will cause that kind of rigor of the entire body, you do not want that.
因为破伤风会说话，会引起整个身体的那种僵硬，你不希望这样。
When those neurons are activated, acetylcholine is released, but there're some other neurons, for the aficionados out there, they're called the postganglionic neurons.
当这些神经元被激活时，乙酰胆碱就会被释放，但还有一些其他神经元，对于爱好者来说，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。
Andrew Huberman:
安德鲁·休伯曼：
So we have this system where it's very fast whenever we're stressed.
所以我们有这个系统，每当我们有压力时它都非常快。
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.
我们身体的核心，即身体中部的这些神经元，释放这些化学物质，然后在特定器官释放肾上腺素，并以特定方式发挥作用。
We're going down into the weeds here, so just stay with me because it's going to make a lot of sense and you will appreciate having this knowledge in hand.
我们将深入这里，所以请留在我身边，因为这会很有意义，并且您会很高兴掌握这些知识。
That epinephrine acts in two different ways.
肾上腺素以两种不同的方式发挥作用。
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.
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。
And that beta receptor responds to epinephrine, and blood vessels dilate' they get bigger and blood rushes into our legs.
β受体会对肾上腺素做出反应，血管就会扩张，变得更大，血液涌入我们的腿部。
Andrew Huberman:
安德鲁·休伯曼：
The heart rate speeds up — lots of things happen that get activated.
心率加快——很多事情都会被激活。
And at the same time, that epinephrine activates other receptors on certain tissues that we don't need.
与此同时，肾上腺素会激活某些组织上我们不需要的其他受体。
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.
那些涉及消化、繁殖之类的东西，在事情进展顺利时是奢侈品，而不是在我们有压力时需要注意的东西。
And that binds to other receptors that contract the blood vessels.
它与其他收缩血管的受体结合。
So basically the stress response, this is the key phrase here: the stress response, A, is generic — I said that before.
所以基本上压力反应，这是这里的关键词：压力反应，A，是通用的——我之前说过。
And B, it basically pushes certain systems to be activated and other systems to not be activated.
B，它基本上推动某些系统被激活，而其他系统则不被激活。
Andrew Huberman:
安德鲁·休伯曼：
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.
对于某些事情来说，这是肯定的，而对于其他事情来说，这是否定的，你现在可能不会。
So that's the key thing to understand about the stress response.
所以这是理解压力反应的关键。
That's why your heart speeds up.
这就是为什么你的心跳加速。
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。
That's why your throat goes dry, because it turns out that when you get stressed, the salivary glands are shut down.
这就是为什么你的喉咙会变干，因为事实证明，当你感到压力时，唾液腺就会关闭。
There's a lot less blood flow to the neurons that control salivation, and so you're going to start swallowing, you feel like your throat is getting dry.
流向控制唾液分泌的神经元的血流减少了很多，因此您将开始吞咽，感觉喉咙变得干燥。
There are a lot of different effects; I'm not going to list them all off, but basically you are activated in ways that support you moving.
有很多不同的效果；我不会把它们全部列出来，但基本上你会以支持你移动的方式被激活。
So that's the third thing.
这是第三件事。
It's first of all, it's generic.
首先，它是通用的。
Second of all, the stress response activates certain things and shuts down other features of our body.
其次，压力反应会激活我们身体的某些功能并关闭其他功能。
And then it's a sense of agitation that makes you want to move.
然后就是一种让你想要移动的焦躁感。
Andrew Huberman:
安德鲁·休伯曼：
And that's because fundamentally the stress response is just this generic thing that says, "Do something." And movement in this case can either be the bias to move in terms of action or it can be the bias to say something.
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。在这种情况下，运动要么是行动方面的偏见，要么是说某事的偏见。
When we are stressed, we are more likely to say something that probably we shouldn't say.
当我们有压力时，我们更有可能说一些我们不应该说的话。
We are more likely to move.
我们更有可能搬家。
And if you're trying to suppress movement, you'll feel that as a tremor.
如果你试图抑制运动，你会感觉到颤抖。
You're going to feel agitated, and that's because it was designed to move you.
你会感到焦躁，那是因为它是为了感动你而设计的。
Andrew Huberman:
安德鲁·休伯曼：
This is important because if you want to control stress, you need to learn how to work with that agitation.
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。
I'm going to give you more science about the stress response, but I want to take what we now already know about the stress response, and use that as a framework for thinking about how one might reduce, or even eliminate the stress response quickly in real time, should it arise when we don't want it.
我将向您提供有关压力反应的更多科学知识，但我想利用我们现在已经了解的压力反应知识，并将其用作思考如何实时快速减少甚至消除压力反应（如果压力反应在我们不想要的情况下出现）的框架。
Andrew Huberman:
安德鲁·休伯曼：
So we're taking the podium, or we're sitting down at a Zoom call, and all of a sudden we're feeling flushed.
所以当我们登上讲台，或者我们坐在 Zoom 电话会议上时，突然间我们感到脸红了。
We're feeling like our heart is racing, we're feeling a little too alert, we're feeling a little worked up, and we want to calm down.
我们感觉心跳加速，感觉有点过于警觉，感觉有点激动，想要冷静下来。
As far as I am aware of, the best tools to reduce stress quickly, so-called real-time tools, are going to be tools that have a direct line to the so-called autonomic nervous system.
据我所知，快速减轻压力的最佳工具，即所谓的实时工具，将是直接连接到所谓的自主神经系统的工具。
The autonomic nervous system is a name given to the kind of general features of alertness or calmness in the body.
自主神经系统是身体警觉或平静的一般特征的名称。
Typically, it means automatic, although we do have some control over it at certain so-called levers or entry points.
通常，它意味着自动，尽管我们确实可以在某些所谓的杠杆或切入点对其进行一些控制。
Andrew Huberman:
安德鲁·休伯曼：
Here's what doesn't work to control stress: telling yourself to calm down.
以下是无法控制压力的方法：告诉自己冷静下来。
In fact, that tends to just exacerbate stress.
事实上，这往往只会加剧压力。
Telling someone else to calm down also tends to exacerbate their stress.
告诉别人冷静下来也会加剧他们的压力。
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。
Because as I mentioned before, the neurons that control stress run from about your neck to your naval.
因为正如我之前提到的，控制压力的神经元从你的脖子到你的海军。
The parasympathetic neurons, para just means near, exist in...
副交感神经元，para 的意思是“靠近”，存在于...
they're some of the cranial nerves.
它们是一些脑神经。
So it's kind of neck and lower brain stem, kind of back of the brain and in the neck, and in the pelvic area.
所以它是颈部和下脑干，大脑后部和颈部以及骨盆区域。
Andrew Huberman:
安德鲁·休伯曼：
And the parasympathetic nervous system is really interesting.
副交感神经系统真的很有趣。
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.
因为特别是脑神经，即位于脑干和颈部区域的神经，它们与面部的各个特征有直接的联系，特别是眼睛。
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。
The parasympathetic nervous system, many people don't realize this, is the system by which we control the face and the eyes, and to some extent our airway, the trachea.
许多人没有意识到，副交感神经系统是我们控制面部和眼睛的系统，在某种程度上还控制着我们的呼吸道、气管。
And it's these neurons that reside within the pelvic area.
这些神经元位于骨盆区域。
Andrew Huberman:
安德鲁·休伯曼：
Now, the neurons within the pelvic area are involved in control of the genitals, the bladder, and the rectum — and those don't have a direct line.
现在，骨盆区域内的神经元参与对生殖器、膀胱和直肠的控制——而这些神经元并没有直接的联系。
You don't have a direct way to control those; it actually has to go from brain to spinal cord and then out to those organs.
你没有直接的方法来控制它们；它实际上必须从大脑到脊髓，然后再到这些器官。
Whereas, the parasympathetic nervous system has certain entry points, or what I'll call levers, that will allow you to push back on the stress response in real time and diminish it and feel more relaxed really quickly.
然而，副交感神经系统有某些切入点，或者我称之为杠杆，可以让你实时推回压力反应并减少它，并很快感到更加放松。
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。
Andrew Huberman:
安德鲁·休伯曼：
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的最快、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。
Now, some of you might have heard me talk about this on previous podcasts, but I'm going to explain this in the context of how respiration, in general, is used to calm us down.
现在，你们中的一些人可能已经在之前的播客中听过我谈论过这一点，但我将在一般情况下如何使用呼吸来让我们平静下来的背景下解释这一点。
And it turns out you're all doing this all the time, but you are doing it involuntarily.
事实证明，你们一直都在这样做，但你们是不由自主地这样做的。
And when you stress, you tend to forget that you can also activate these systems voluntarily.
当你感到压力时，你往往会忘记你也可以自愿激活这些系统。
This is an extremely powerful set of techniques that we know from scientific studies that are being done in my lab, Jack Feldman's lab at UCLA, and others now, that are very, very useful for reducing your stress response in real time.
这是一套非常强大的技术，我们从我的实验室、加州大学洛杉矶分校杰克·费尔德曼实验室和其他实验室正在进行的科学研究中了解到，它们对于实时减少压力反应非常非常有用。
And here's how they work.
这就是它们的工作原理。
Andrew Huberman:
安德鲁·休伯曼：
These days, there seems to be a lot of interest in breathwork.
这些天，人们似乎对呼吸很感兴趣。
Breathwork typically is when you go and you sit down, or you lie down, and you deliberately breathe in a particular way for a series of minutes in order to shift your physiology, access some states, and it does have some utility that we're going to talk about.
呼吸通常是指当你坐下或躺下时，你故意以特定的方式呼吸几分钟，以改变你的生理机能，进入某些状态，它确实有一些我们将要讨论的效用。
That is not what I'm talking about now.
我现在要说的不是这个。
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。
Andrew Huberman:
安德鲁·休伯曼：
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。
Heart rate, many of us feel is involuntary, just kind of functions whether or not we're moving fast or moving slow.
我们很多人都觉得心率是不自觉的，无论我们移动得快还是慢，心率都会起作用。
If you think about it, it's not really purely autonomic because you can speed up your heart rate by running, or you can slow it down by slowing down your run; you can move to a walk or lie down, but that's indirect control.
如果你仔细想想，这并不是纯粹的自主行为，因为你可以通过跑步来加快心率，也可以通过减慢跑步速度来减慢心率；你可以步行或躺下，但那是间接控制。
Andrew Huberman:
安德鲁·休伯曼：
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.
当你吸气时，无论是通过鼻子还是通过嘴，体内的骨骼肌（称为隔膜）都会向下移动。
And that's because the lungs expand, the diaphragm moves down.
这是因为肺部扩张，横膈膜向下移动。
Your heart actually gets a little bit bigger in that expanded space — there's more space for the heart.
实际上，在那个扩展的空间中，你的心脏会变得更大一点——心脏有更多的空间。
Andrew Huberman:
安德鲁·休伯曼：
So I'm not talking about your emotional heart getting bigger, I'm talking about your actual physical heart getting a little bit bigger, the volume grows.
所以我不是在谈论你的情感之心变得更大，我是在谈论你实际的身体之心变得更大一点，体积在增长。
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，现在的体积都变小了，或者在更大的体积中移动得比你吸入之前要慢一些。
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...
因此，空间更大，心脏变大，血液流动更慢，心脏中有一小群称为窦房结的神经元负责记录……
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.
不管你相信与否，这些神经元会关注流经心脏的血流速度，并向大脑发送信号，表明血液流经心脏的速度变慢。
Andrew Huberman:
安德鲁·休伯曼：
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, there are a variety of ways that one could do that, but it doesn't matter if it's through the nose or through the mouth.
现在，有很多种方法可以做到这一点，但无论是通过鼻子还是通过嘴都没关系。
If your inhales are longer than your exhales, you're speeding up your heart.
如果你的吸气时间比呼气时间长，你的心跳就会加速。
If your inhales are more vigorous, so even if your inhales are shorter than your exhales, you are speeding up your heart rate.
如果你的吸气更有力，那么即使你的吸气比呼气短，你的心率也会加快。
Now, the opposite is also true, if you want to slow your heart rate down.
现在，如果您想减慢心率，则反之亦然。
So stress response hits, you want to slow your heart rate down.
因此，压力反应袭来，您想要减慢心率。
What you want to do is, again, capitalize on this relationship between the body-, meaning the diaphragm and the heart, and the brain.
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; it actually gets a little more compact.
当你呼气时，横膈膜向上移动，这使得心脏变小一点；它实际上变得更加紧凑。
Blood flows more quickly through that compact space, sort of like just a pipe getting smaller.
血液在这个紧凑的空间中流动得更快，有点像一根管子变小了。
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。
Andrew Huberman:
安德鲁·休伯曼：
So if you want to calm down quickly, you need to make your exhales longer and or more vigorous than your inhales.
因此，如果你想快速平静下来，你需要使呼气时间比吸气时间更长或更有力。
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。
And we are going to get to emotion; emotions and stress happen in real time.
我们将进入情感阶段；情绪和压力是实时发生的。
And so while it's wonderful to have a breathwork practice, or to have the opportunity to get a massage, or sit in a sauna or do whatever it is that you do in order to set your stress controls in the right direction.
因此，虽然进行呼吸练习，或者有机会接受按摩，或者坐在桑拿浴室中，或者做任何你可以做的事情来将你的压力控制设置在正确的方向上，这都是很棒的。
Having tools that you can reach to in real time that require no learning.
拥有无需学习即可实时使用的工具。
I mean, I had to teach it to you, you had to learn that, but it doesn't require any plasticity to activate these pathways.
我的意思是，我必须教给你，你必须学习，但它不需要任何可塑性来激活这些途径。
Andrew Huberman:
安德鲁·休伯曼：
So if you're feeling stressed, you still need to inhale of course, but you need to lengthen your exhales.
所以，如果你感到有压力，当然你仍然需要吸气，但需要延长呼气时间。
Now, there's a tool that capitalizes on this in a kind of unique way, a kind of a twist, which is the physiological sigh.
现在，有一种工具可以以一种独特的方式利用这一点，一种扭曲，这就是生理叹息。
The physiological sigh was discovered in the '30s.
生理叹息是在20世纪30年代发现的。
It's now been explored at the neurobiological level and mechanistically in far more detail by Jack Feldman's lab at UCLA.
现在，加州大学洛杉矶分校的杰克·费尔德曼实验室在神经生物学层面和机制上对其进行了更详细的探索。
Also, Mark Krasnow's lab at Stanford.
另外，马克·克拉斯诺在斯坦福大学的实验室。
Andrew Huberman:
安德鲁·休伯曼：
And the physiological sigh is something that humans and animals do anytime they're about to fall asleep.
生理叹息是人类和动物在即将入睡时所做的事情。
You also do it throughout sleep from time to time when carbon dioxide, which we'll talk about in a moment, builds up too much in your system.
当二氧化碳（我们稍后会讨论）在您的系统中积聚过多时，您也会在整个睡眠过程中不时地这样做。
And 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、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中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, unlike your spleen or your heart or your pancreas.
然而，这个我们称之为横膈膜、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脏器官，与你的脾脏、心脏或胰腺不同。
Where you can't just say, oh, I want to make my pancreas turn out a little more insulin right now.
你不能只是说，哦，我想让我的胰腺现在产生更多的胰岛素。
I'm just going to do that with my mind directly.
我将直接用我的思想去做。
Andrew Huberman:
安德鲁·休伯曼：
You can't do that.
你不能那样做。
You can do that by smelling a really good donut or something, but you can't just do it directly.
你可以通过闻一个非常好的甜甜圈或其他东西来做到这一点，但你不能直接这样做。
You can move your diaphragm intentionally, right?
你可以有意地移动你的横膈膜，对吗？
You can do it anytime you want, and it'll run in the background if you're not thinking about it.
您可以随时执行此操作，如果您不考虑，它会在后台运行。
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, the phrenic nerve innovates the diaphragm.
因此，这条令人难以置信的通路从大脑到膈肌，通过所谓的膈神经，P-H-R-E-N-I-C，膈神经，膈神经创新了膈肌。
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，或将吸气量增加三倍。
You can exhale more than your inhales, whatever you want to do — such an incredible organ.
无论你想做什么，你呼气的次数都比吸气的次数多——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。
Andrew Huberman:
安德鲁·休伯曼：
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 — you do a big deep inhale and then another little one sneaking it in.
原因是双吸气/呼气，即生理叹息，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潜入了一点点空气——因为很难连续进行两次深吸气——你会做一次大深吸气，然后再进行一次小吸气。
The little sacks in your lungs, the alveoli of the lungs.
肺里的小袋子，肺泡。
Your lungs aren't just two big bags, but you've got millions of little sacks throughout the lungs that actually make the surface area of your lungs as big as a tennis court.
您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袋子，这些小袋子实际上使您的肺部表面积与网球场一样大。
Andrew Huberman:
安德鲁·休伯曼：
It's amazing, if we were to just spread that out.
如果我们将其传播开来，那就太神奇了。
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。
And it makes us very jittery.
这让我们非常紧张。
I mean, there's some other effects of carbon dioxide that I don't want to get into, but when you do the double inhale/exhale, the double inhale reinflates those little sacks of the lungs.
我的意思是，二氧化碳还有一些我不想涉及的其他影响，但是当你进行两次吸气/呼气时，两次吸气会使肺部的小袋子重新膨胀。
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.
然后，当您进行长呼气时，长呼气现在可以更有效地清除身体和血液中的二氧化碳，从而使您很快放松。
Andrew Huberman:
安德鲁·休伯曼：
My lab in collaboration with David Spiegel's lab — David's the associate chair of psychiatry at Stanford — are doing a study right now exploring how physiological sighs and other patterns of breathing done deliberately can modulate the stress response and other things related to emotionality.
我的实验室正在与大卫·斯皮格尔的实验室（大卫是斯坦福大学精神病学副主任）合作进行一项研究，探索生理性叹息和其他有意的呼吸模式如何调节压力反应和其他与情绪相关的事情。
Those work are ongoing, I want to be clear those studies aren't done.
这些工作正在进行中，我想澄清的是这些研究尚未完成。
But it's very clear from work in our labs, from work in Jack Feldman's lab and others, that the physiological sigh is the fastest hardwired way for us to eliminate this stressful response in our body quickly in real time.
但从我们实验室、杰克·费尔德曼实验室和其他实验室的工作中可以清楚地看出，生理叹息是我们实时快速消除体内这种压力反应的最快硬连线方式。
Andrew Huberman:
安德鲁·休伯曼：
And so I'm excited to give you this tool because I think most people have heard that mindfulness and meditation is good, exercise is good for us, we all need to be getting enough sleep, et cetera, but life happens.
因此，我很高兴为您提供这个工具，因为我认为大多数人都听说过正念和冥想是好的，锻炼对我们有好处，我们都需要获得足够的睡眠等等，但生活就是这样。
And when you find yourself in a position where you are more alert and activated than you would like to be, regardless of whether or not the stressor is relationship-based or it's financial or it's physical, or anything like that, you can look to the physiological side because it bypasses a very important feature of how we function, which is that it's very hard to control the mind with the mind, especially when we are in heightened states of activation.
当你发现自己比你想要的更加警觉和活跃时，无论压力源是基于关系的、经济的还是身体的，或者类似的，你都可以关注生理方面，因为它绕过了我们运作方式的一个非常重要的特征，那就是很难用思想来控制思想，尤其是当我们处于高度活跃的状态时。
Andrew Huberman:
安德鲁·休伯曼：
When we are very alert or very sleepy, it is very hard to use these so-called top-down mechanisms of intention and gratitude and all these things that are really powerful tools when we are not super activated and stressed, or not super tired.
当我们非常警觉或非常困倦时，很难使用这些所谓的自上而下的意图和感激机制，以及当我们不是超级活跃和压力或不是超级疲倦时所有这些真正强大的工具。
But when we are anywhere in the range of very alert and stressed to very sleepy, physiological sighs are a powerful way of bringing our level of so-called autonomic activation, which just means our level of alertness, down.
但是，当我们处于非常警觉和压力到非常困倦的范围内时，生理叹息是降低我们所谓的自主激活水平（即我们的警觉水平）的有效方法。
And so whether or not it's in a line at the bank or whether or not you're wearing a mask nowadays or you're not, whatever the conditions may be where you're at and your needs.
因此，无论您是否在银行排队，无论您现在是否戴口罩，无论您所处的条件和需求如何。
When you're feeling stressed, the physiological sigh done just one to three times.
当您感到压力时，生理性叹息只需进行一到三次。
So it would be double inhale/exhale, double inhale/exhale, maybe just two times, will bring down your level of stress very, very fast.
所以，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。
Andrew Huberman:
安德鲁·休伯曼：
An important note about the physiological sigh, or exhale-emphasized breathing, for lowering the stress response.
关于生理叹息或强调呼气的呼吸的重要注意事项，可降低压力反应。
Many people worry that their heart rate does not come down fast enough.
许多人担心他们的心率下降得不够快。
I want to tell you, you do not want your heart rate to reduce very fast.
我想告诉你，你不希望你的心率降低得太快。
There's actually something called the vasovagal response where people will stand up or they'll get up in the middle of the night to use the bathroom and then all of a sudden they'll collapse, they'll faint.
实际上有一种叫做血管迷走反应的东西，人们会站起来，或者在半夜起身去洗手间，然后突然他们会崩溃，他们会晕倒。
That's because the heart rate was reduced too much.
那是因为心率降低太多了。
Some people will see blood, or they'll see something really troubling and stressful, and they'll pass out; that's an overactivation, or an acceleration of the calming response.
有些人会看到血，或者看到一些真正令人不安和有压力的东西，然后他们就会昏倒；这是一种过度激活，或者是平静反应的加速。
Andrew Huberman:
安德鲁·休伯曼：
They're not so stressed that they kind of fall off the cliff of stress.
他们的压力并没有那么大，以至于从压力的悬崖上跌落下来。
They get so stressed that the rebound mechanism for calming themselves down goes too high, too fast.
他们压力太大，以至于让自己平静下来的反弹机制变得太高、太快。
They calm down too fast, and they collapse and faint.
他们平静得太快，然后就崩溃了，晕了过去。
And so 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.
因此请注意，如果您要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。
And you may need to repeat the physiological sigh a few times.
而且你可能需要重复几次生理叹息。
So that's an important note about the use of breathing to control levels of stress.
因此，这是关于使用呼吸来控制压力水平的重要注意事项。
Andrew Huberman:
安德鲁·休伯曼：
The other thing is that when you decide to look to the body to control the mind, it does something else that's very powerful.
另一件事是，当你决定用身体来控制思想时，它会做一些非常强大的事情。
When you are stressed in your mind and body — so you're feeling really agitated, activated and worried — and you use a tool like the physiological sigh or exhale-emphasized breathing, you will notice that then your brain and your mind becomes more available for controlling the stress response and reacting to it, which is great.
当你的思想和身体都感到压力时——所以你感到非常烦躁、活跃和担心——并且你使用诸如生理叹息或强调呼气的呼吸之类的工具，你会注意到你的大脑和你的思想变得更容易控制压力反应并对其做出反应，这很棒。
Because the sweet spot in life, provided you're not trying to sleep, is to be alert and calm.
因为只要你不想睡觉，生活中最美妙的时刻就是保持警觉和平静。
And so that's the idea, to be alert and calm, and to bring you back into that sort of plane of alertness.
这就是我们的想法，保持警觉和冷静，并让你回到那种警觉的状态。
Andrew Huberman:
安德鲁·休伯曼：
For those of you that have trouble sleeping or just relaxing through the day, the physiological sigh can be repeated for 10, 15 cycles if you like.
对于那些睡眠困难或白天放松的人，如果您愿意，可以重复生理叹息 10 到 15 个周期。
Some people find that it actually puts them to sleep.
有些人发现它实际上让他们入睡。
So if they lie down and they're reading, and they do too many of these, that actually can put them to sleep.
因此，如果他们躺下读书，而且阅读次数过多，实际上会让他们入睡。
And what you'll find is that most breathwork protocols, the kind of stuff that's done away from real life, that you set aside time and decide to do, quote-unquote "breathwork" — most of that works such that if you're doing inhales that are longer and more vigorous than exhales, it tends to be activating and alert you.
你会发现，大多数呼吸练习方案，都是远离现实生活的东西，是你留出时间并决定做的，引用或不引用“呼吸练习”——其中大部分都是有效的，如果你的吸气比呼气更长、更有力，它往往会激活你并提醒你。
If you're doing exhales that are longer and more vigorous than the inhales, it tends to put you to sleep.
如果你呼气的时间比吸气的时间更长、更有力，往往会让你入睡。
Andrew Huberman:
安德鲁·休伯曼：
And many of the protocols that are out there from laboratories and that populate the internet and wellness sites, and whatnot, if it's exhale-emphasized breathing, oftentimes it's been used as a tool for trying to teach people to fall asleep.
许多来自实验室、互联网和健康网站上的协议，如果是强调呼气的呼吸，通常会被用作试图教人们入睡的工具。
Physiological sigh is a little different — it's designed to be used in real time.
生理叹息有点不同——它被设计为实时使用。
Just think of it as, kind of, in your kit of things that you can do as life happens and as you need to react to life.
只要把它想象成，在你的工具箱中，当生活发生时以及你需要对生活做出反应时你可以做的事情。
A note about nasal versus mouth breathing: there is a plethora of information out there now because of James Nestor's book "Breath: The New Science of a Lost Art," which came out this last year, excellent book.
关于鼻呼吸和口呼吸的注释：由于詹姆斯·内斯特（James Nestor）去年出版的《呼吸：失落艺术的新科学》一书，现在有大量的信息。
As well as "Jaws," which is from Sandra Kahn Paul Ehrlich with a foreword by Jared Diamond and Robert Sapolsky, so a collection of people from Stanford.
还有桑德拉·卡恩·保罗·埃利希的《大白鲨》，由贾里德·戴蒙德和罗伯特·萨波尔斯基作序，是斯坦福大学人员的合集。
Jared Diamond's not at Stanford, but the rest are.
贾里德戴蒙德不在斯坦福大学，但其他人都在。
And some heavy hitters on that book, which is about the benefits of nasal breathing.
那本书中的一些重要人物是关于鼻呼吸的好处的。
Andrew Huberman:
安德鲁·休伯曼：
And in many cases, nasal breathing is more advantageous than mouth breathing, for all sorts of things.
在许多情况下，对于各种事情来说，鼻呼吸比口呼吸更有优势。
Cosmetic features of the face, especially in kids, warding off infection, et cetera.
面部的美容功能，尤其是儿童的面部，防止感染等。
With the physiological sigh, the best way to do it would be double inhale through the nose, exhale through the mouth.
对于生理叹息，最好的方法是用鼻子双吸气，用嘴呼气。
But if you can't, and you can only do that through your mouth, just do it through your mouth.
但如果你做不到，而且只能用嘴来做，那就用嘴做吧。
If you want to do it all through your nose, do it through your nose.
如果你想全部通过鼻子来完成，那就通过鼻子来完成。
This anchors back to some underlying neurology or neuroscience.
这可以追溯到一些潜在的神经学或神经科学。
So for those of you that want to know, you have two breathing centers.
所以对于那些想知道的人来说，你们有两个呼吸中心。
One that's involved in rhythmic breathing for inhales, followed by exhales, followed by inhales, followed by exhales — the so called pre-Bötzinger nucleus, named after a bottle of wine and discovered by Jack Feldman at UCLA.
一种涉及有节奏的呼吸，吸气，然后呼气，然后吸气，然后呼气——所谓的前博辛格核，以一瓶酒命名，由加州大学洛杉矶分校的杰克·费尔德曼发现。
And a nearby nucleus called the parafacial nucleus, also discovered by Jack Feldman at UCLA.
附近的一个核称为面旁核，也是由加州大学洛杉矶分校的杰克·费尔德曼发现的。
Andrew Huberman:
安德鲁·休伯曼：
And the parafacial nucleus is involved in anytime you double up the inhales or double up the exhales; it was designed so that you could breathe while you're speaking.
每当你加倍吸气或加倍呼气时，面旁核就会参与其中。它的设计是为了让您在说话时可以呼吸。
Because you can't always go inhale/exhale, inhale/exhale when you're speaking.
因为你不能总是吸气/呼气，说话时吸气/呼气。
So I tell you this, not to overwhelm you with knowledge, but just know that when you double up your inhales or you double up your exhales, you are activating this parafacial nucleus, and it has other cool effects.
所以我告诉你这些，并不是要让你被知识淹没，而是要知道，当你加倍吸气或加倍呼气时，你正在激活这个面旁核，它还有其他很酷的效果。
Because it's located near the neurons that control the face, it also has a tendency to relax the jaw.
因为它位于控制面部的神经元附近，所以它也有放松下巴的倾向。
There's some interplay between the neurons that control the speaking stuff and the stuff for your tongue.
控制说话的神经元和控制舌头的神经元之间存在一些相互作用。
So all of a sudden when we do this physiological sigh, we tap into neural circuitry that allows us to speak more clearly, to control the muscles of the face and jaw.
因此，当我们突然发出这种生理性叹息时，我们会利用神经回路来控制面部和下巴的肌肉，使我们能够更清晰地说话。
Maybe that means not saying certain things when we're stressed and just generally to relax.
也许这意味着当我们有压力时不要说某些事情，而只是为了放松。
Andrew Huberman:
安德鲁·休伯曼：
And so this brings us back to the neuroscience of this parasympathetic nervous system, this calming system that's been genetically encoded into us, that we all have, regardless of who our parents are.
因此，这让我们回到了副交感神经系统的神经科学，这种镇静系统已经被基因编码到我们身上，我们所有人都拥有，无论我们的父母是谁。
Which is that the neurons that control all of this stuff, the face, the eyes, et cetera, are all working together.
也就是说，控制所有这些东西的神经元，面部、眼睛等等，都在协同工作。
And that's why when we get stressed, it's hard for us to speak, or we tend to jitter and these kinds of things, just like all the neurons that cause stress in the center of the spinal cord are working together to get our body activated.
这就是为什么当我们受到压力时，我们会很难说话，或者我们会变得紧张，诸如此类的事情，就像脊髓中心引起压力的所有神经元一起工作来激活我们的身体一样。
Okay, a lot of science today.
好吧，今天有很多科学知识。
You've now got the physiological sigh as a tool.
现在你已经有了生理叹息这个工具。
You know that exhale-emphasized breathing will slow your heart down, and inhale-emphasized breathing will speed your heart up.
您知道，强调呼气的呼吸会使您的心跳减慢，而强调吸气的呼吸会使您的心跳加速。
Andrew Huberman:
安德鲁·休伯曼：
Let's think about something now; 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 time scales.
现在让我们想一想；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，无论它对我们有利还是不利。
Because then we can arrive at what this is all about as it relates to emotions.
因为这样我们就可以了解这一切与情感的关系。
Because trust me, this has everything to do with emotions and whether or not you're functioning well emotionally or you're not functioning well emotionally.
因为相信我，这与情绪息息相关，也与你的情绪运作是否良好有关。
Whether or not you're coping or not coping.
不管你应对还是不应对。
So those are typically psychological terms and psychological discussions.
所以这些都是典型的心理学术语和心理学讨论。
We are entering this through the portal of physiology, the stuff of medical textbooks, and we will arrive at the psychology soon.
我们正在通过生理学（医学教科书上的内容）的入口进入这个领域，很快我们就会到达心理学。
Andrew Huberman:
安德鲁·休伯曼：
But I really want you to understand the difference between the three kinds of stress on three different time scales: 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上的三种压力之间的区别：短期、中期和长期，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.
我们看到了这些旨在吓唬我们的图片，它们确实令人恐惧。
You see the nice, really plump brain on the left, it says healthy or control.
你可以看到左边漂亮、非常丰满的大脑，上面写着健康或控制。
And then you see the brain that says stressed above it on the right, and it's like withered.
然后你会看到右边的大脑上面写着“有压力”，就像枯萎了一样。
Or we see that the hippocampus, an area involved in memory is smaller in people that are stressed.
或者我们发现，在承受压力的人中，海马体（一个涉及记忆的区域）较小。
Andrew Huberman:
安德鲁·休伯曼：
We see that the Alzheimer's brain is made worse by stress, that people who have a predisposition of schizophrenia when they get stressed, higher incidence of schizophrenic episodes.
我们发现，阿兹海默症的大脑会因压力而恶化，而有精神分裂倾向的人在受到压力时，精神分裂症发作的发生率会更高。
You hear that addicts will relapse when they're stressed.
你听说瘾君子在压力大的时候就会复吸。
I mean, okay, we get it, and it's very important.
我的意思是，好吧，我们明白了，这非常重要。
But I think we've all heard now so many times that stress is bad.
但我想我们现在都多次听说过压力是不好的。
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。
So stress can be short term, medium term, or long term.
因此，压力可以是短期的、中期的或长期的。
Andrew Huberman:
安德鲁·休伯曼：
Long-term stress is indeed bad, for all the reasons I just mentioned and many others.
出于我刚才提到的所有原因以及许多其他原因，长期的压力确实是不好的。
But what's never actually been discussed is what stress is so terrific for, positive for, in the short term.
但实际上从来没有讨论过压力在短期内有如此大的作用和积极的作用。
And I think we tend to overlook the important question, which is what is short term and what is long term?
我认为我们往往忽视了一个重要的问题，即什么是短期，什么是长期？
No one ever bothers to tell us what is chronic, what is acute, right?
没有人费心告诉我们什么是慢性的，什么是急性的，对吧？
Is it five minutes?
是五分钟吗？
Is it five days?
是五天吗？
Is it for the duration of final exams, or is it for the duration of a senior thesis in college?
是期末考试期间，还是大学毕业论文期间？
No one actually draws boundaries around this stuff or even general guidelines.
没有人真正对这些东西划定界限，甚至没有人划定一般准则。
And so it's become a bit of a mess, frankly, to try and decipher this whole space around stress.
因此，坦率地说，试图解读围绕压力的整个空间已经变得有点混乱。
I'm going to try and clean some of this up for you based on what we know from the scientific data.
我将根据我们从科学数据中了解到的信息，尝试为您清理其中的一些内容。
Andrew Huberman:
安德鲁·休伯曼：
First of all, acute stress.
首先，严重的压力。
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，而压力反应的部分目的是为了对抗细菌和病毒感染。
There are pathways from the same brain centers that activate these neurons in your spinal cord to make you feel like you want to move.
来自相同大脑中心的通路会激活脊髓中的这些神经元，让您感觉想要移动。
There are other neurons in your brain that activate things like your spleen, which will deploy killer cells to go out and scavenge for incoming bacteria and viruses, and try and eat them up and kill them.
大脑中还有其他神经元可以激活脾脏等器官，脾脏会部署杀伤细胞，清除传入的细菌和病毒，并尝试吃掉并杀死它们。
Andrew Huberman:
安德鲁·休伯曼：
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，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.
这并不是说谈论它是不合适的，但我现在要谈论的是再次利用呼吸——呼吸——在某种程度上人为地激活压力反应，这将完成两件事。
Andrew Huberman:
安德鲁·休伯曼：
I'll return to medium- and long-term stress.
我将回到中长期压力。
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.
但我想说，短期压力是有好处的，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; you're not good at seeing the so-called big picture, but it narrows your focus.
现在它缩小了你的注意力；你不善于看到所谓的大局，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.
它允许您进行这些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.
它可以让您的免疫系统做好对抗感染的准备。
Andrew Huberman:
安德鲁·休伯曼：
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.
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，旨在让你反击发生的任何压力源。
Psychological, physical, bacterial, viral.
心理的、身体的、细菌的、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，即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大量杀伤细胞，并与淋巴系统相互作用，从而对抗感染。
Andrew Huberman:
安德鲁·休伯曼：
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 呼吸以所谓的冰人 Wim Hof 的名字命名。
Wim, of course, being this Dutch, I think he is self-titled, daredevil.
维姆，当然，作为一个荷兰人，我认为他自称为“冒失鬼”。
And indeed he has many, many "Guinness Book of World Records" for things like swimming under icebergs, and going up Kilimanjaro in his shorts, and crossing the desert without water, et cetera.
事实上，他拥有很多很多的“吉尼斯世界纪录”，比如在冰山下游泳、穿着短裤登上乞力马扎罗山、穿越没有水的沙漠等等。
Things that are quite dangerous if you don't know what you're doing.
如果你不知道自己在做什么，那是非常危险的。
Andrew Huberman:
安德鲁·休伯曼：
And Wim, obviously, survived, or I'm telling you he survived.
显然，维姆活了下来，或者我告诉你他活了下来。
But 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.
但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肿瘤呼吸（T-U-M-M-O）。
So before Wim, there was tummo breathing.
所以在维姆之前，有肿瘤呼吸。
And many people call this now super oxygenation breathing.
而现在很多人称之为超氧合呼吸。
Although the breathwork aficionados will probably say, well, it's not super oxygenation because you're also blowing an awful lot of carbon dioxide.
尽管呼吸运动爱好者可能会说，好吧，这不是超级氧合，因为你还呼出了大量的二氧化碳。
What I'm talking about here, regardless of whether or not it's called Wim Hof, tummo or super oxygenation, is rapid, deliberate breathing.
我在这里所说的，无论它是否被称为“Wim Hof”、“tummo”或“超级氧合”，都是快速、有意识的呼吸。
So it's deliberate hyperventilation.
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.
嗯，故意过度换气可能进行了 25 个周期。
So inhale/exhale, inhale/exhale, inhale/exhale.
所以吸气/呼气，吸气/呼气，吸气/呼气。
Typically, it's done in through the nose, out through the mouth, although sometimes it's just through the mouth.
通常，它是通过鼻子进入，通过嘴巴排出的，尽管有时只是通过嘴巴。
If you do that for 15 breaths, 20 breaths, 25 breaths, you will feel very alert.
如果你这样做15个呼吸、20个呼吸、25个呼吸，你会感到非常警觉。
People who have anxiety will feel anxious; they might even have an anxiety attack.
有焦虑的人会感到焦虑；他们甚至可能会出现焦虑症。
Andrew Huberman:
安德鲁·休伯曼：
However, we need to ask why that kind of breathing feels that way.
然而，我们需要问为什么会有这种呼吸的感觉。
And it's because that pattern of breathing, rapid movements of the diaphragm, will liberate adrenaline from the adrenals.
这是因为呼吸模式和横膈膜的快速运动会从肾上腺中释放肾上腺素。
So it's the release of adrenaline.
所以这是肾上腺素的释放。
I mentioned that Wim is also called the Iceman.
我提到过维姆也被称为冰人。
Well, that's because he actually discovered this pattern of breathing, somewhat — and again, it maps back to tummo breathing — by going into cold water.
嗯，那是因为他实际上通过进入冷水发现了这种呼吸模式——而且，它再次映射回肿瘤呼吸。
When you go into cold water, that too is a stressor, and you liberate adrenaline in response to cold water.
当你进入冷水时，这也是一种压力源，你会释放肾上腺素来应对冷水。
So if you get into an ice bath or a cold shower, you will immediately release adrenaline from your adrenals.
因此，如果您进入冰浴或冷水淋浴，您的肾上腺会立即释放肾上腺素。
Andrew Huberman:
安德鲁·休伯曼：
Now, there are all sorts of things related to this about psychological control and stress thresholds that we'll talk about.
现在，我们将讨论与心理控制和压力阈值相关的各种事情。
But I really want people to understand that when adrenaline is released in the body, you are in a better position to combat infections.
但我真的希望人们明白，当体内释放肾上腺素时，你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, 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 nondeliberately, adrenaline is released; you are mimicking the stress response.
如果你故意进入冰浴，即使你是无意的，肾上腺素也会被释放；你正在模仿压力反应。
And that adrenaline serves to suppress, or combat, incoming infections.
肾上腺素可以抑制或对抗传入的感染。
Andrew Huberman:
安德鲁·休伯曼：
And this was beautifully shown in a study that was published in a very fine journal, the Proceedings of the National Academy of Sciences of the U.S. — it's literally called Proceedings of the National Academy of U.S.A.
发表在一本非常优秀的期刊《美国国家科学院院刊》上的一项研究完美地证明了这一点——它的字面意思是《美国国家科学院院刊》。
to distinguish it from other proceedings of other national academies in other countries.
以区别于其他国家其他国家科学院的其他程序。
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，人们被注射内毒素，或者在某些情况下，他们被注射模拟感染的细菌壁。
It gives you a fever; it makes you feel nauseous; it makes you feel sick.
它会让你发烧；它让你感到恶心；它让你感到恶心。
It is not pleasant.
这并不令人愉快。
Andrew Huberman:
安德鲁·休伯曼：
Half of the people did a particular pattern of breathing that looked very much like the pattern of breathing I described a moment ago.
一半的人采取了一种特殊的呼吸方式，看起来非常像我刚才描述的呼吸方式。
Of doing 25 deep inhales and exhales followed by an exhale, holding their breath, then repeating 25 inhales/exhales, holding their breath.
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.
所以这看起来像这样。
Or if you're listening, it sounds like: 25, 30 times, you'll start feeling heated up.
或者，如果你正在听，听起来像：25、30 次，你就会开始感到发热。
You'll start feeling the adrenaline response; you're liberating adrenaline in your body.
你会开始感受到肾上腺素的反应；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。
And then typically after doing three or four rounds of that, they would inhale very deeply and hold their breath.
然后通常在做三到四轮之后，他们会深深地吸气并屏住呼吸。
Andrew Huberman:
安德鲁·休伯曼：
Now I want to emphasize, never ever, ever do this anywhere near water.
现在我想强调的是，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, people have died.
人们昏过去了，所谓浅水停电，人们死了。
Don't do it in the bathtub, don't do it in the hot tub.
不要在浴缸里做，不要在热水浴缸里做。
Don't do it before swimming.
游泳前不要这样做。
Please don't do it anywhere near water.
请不要在靠近水的地方进行此操作。
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 injection 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注射这种大肠杆菌的零症状。
coli, which is remarkable.
大肠杆菌，这是值得注意的。
Andrew Huberman:
安德鲁·休伯曼：
They had much reduced or no symptoms.
他们的症状大大减轻或没有。
They didn't feel feverish; they didn't feel sick; they weren't vomiting, no diarrhea.
他们没有感到发烧；他们没有感到不舒服；他们没有呕吐，也没有腹泻。
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.
这是值得注意的，但当你考虑到短期压力反应（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。
In fact, were you to cut yourself very deeply while out on a hike in the woods, the other thing that would happen is that there would be a rapid inflammation response.
事实上，如果您在树林里徒步旅行时深深地割伤自己，会发生的另一件事是会出现快速的炎症反应。
And we always hear, "Inflammation is bad.
我们总是听到，“炎症是不好的。
Inflammation gives us Alzheimer's.
炎症会导致我们患上阿尔茨海默氏症。
Inflammation is the worst thing." But the swelling is associated, the inflammation is associated with the recruitment of things like macrophages, or microglia if it's a neural tissue.
炎症是最糟糕的事情。”但肿胀是相关的，炎症与巨噬细胞或小胶质细胞（如果是神经组织）的招募有关。
Cells in our brain and body whose job is to act like little ambulances and rush to that site and clean it up, and indeed the inflammation response looks horrible.
我们大脑和身体中的细胞的工作就像小救护车一样，赶到该地点并清理它，事实上，炎症反应看起来很可怕。
It sounds horrible, but it's a great thing in the short term.
这听起来很可怕，但从短期来看这是一件好事。
You want to have that tissue marked as in trouble, and you want the body and brain to react to it.
你希望该组织被标记为有问题，并且你希望身体和大脑对此做出反应。
Andrew Huberman:
安德鲁·休伯曼：
So if you're getting peaks and stress from time to time throughout your day or throughout your week, you are in a better position to combat infection.
因此，如果您在一天或一周内时不时地感到高峰和压力，那么您就可以更好地抵抗感染。
You are in a better position to heal your wounds, physical wounds; many great things happen in the stress response.
你能更好地治愈你的伤口，身体上的伤口；许多伟大的事情都是在压力反应中发生的。
Now of course, the stress response isn't always super intense; sometimes it's milder.
当然，现在的压力反应并不总是那么强烈。有时会比较温和。
Sometimes it allows us to just focus on something because we have a deadline; that can feel stressful, but that's one of the reasons...
有时它让我们能够专注于某件事，因为我们有最后期限；这可能会让人感到压力，但这就是原因之一......
You procrastinators out there.
你们这些拖延症患者。
People are always asking me, what can be done for procrastination?
人们总是问我，有什么办法可以克服拖延症呢？
What can be done for procrastination is-
对于拖延症，能做的就是——
Andrew Huberman:
安德鲁·休伯曼：
What can be done for procrastination?
对于拖延症可以做什么？
Andrew Huberman:
安德鲁·休伯曼：
What can be done for procrastination is you can understand what's happening, which is that you are self-imposing stress because stress acts like a drug.
对于拖延症，你能做的就是了解正在发生的事情，那就是你在给自己施加压力，因为压力就像毒品一样。
It is a powerful nootropic.
它是一种强大的促智药。
I get asked about nootropics.
有人问我有关促智药的问题。
The most powerful nootropic, or smart drug, is stress.
最强大的促智药物或智能药物是压力。
Andrew Huberman:
安德鲁·休伯曼：
It's the concern of failure.
这是对失败的担忧。
It's the desire to do well.
这是想要做好事的愿望。
It's the impending deadline.
快到最后期限了。
It's the "Oh my gosh, I have to do this thing now or I'm going to fail." That is the best nootropic you will ever find.
这是“天哪，我现在必须做这件事，否则我就会失败。”这是您能找到的最好的促智药物。
That, combined with a good night's sleep — which we'll talk about, but we spend a whole month on sleep, so I don't want to backtrack too much.
再加上一夜好眠——我们会讨论这一点，但我们花了整整一个月的时间来睡觉，所以我不想走回头路太多。
Okay?
好的？
So, short-term stress, great.
所以，短期压力很大。
The key is to be able to turn the stress response off when you're done, when you don't want that.
关键是当你完成后，当你不想要的时候，能够关闭压力反应。
Andrew Huberman:
安德鲁·休伯曼：
In fact, let's just really tamp down the relationship between the short-term, or acute stress response, and infection.
事实上，让我们真正淡化短期或急性应激反应与感染之间的关系。
Andrew Huberman:
安德鲁·休伯曼：
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.
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压力、压力、压力、压力、压力。
Then we finally relax.
然后我们终于放松了。
Maybe, we even go on vacation, like "Oh, now I'm finally going to get the break," and then we get sick.
也许，我们甚至去度假，就像“哦，现在我终于要休息了”，然后我们就生病了。
And, that's because the adrenaline response crashed and your immune system crashed with it.
而且，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。
Andrew Huberman:
安德鲁·休伯曼：
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, it will vary for everybody.
三个小时了吗？”很多人都非常喜欢特异性，每个人的情况都会有所不同。
I would just use a rule of thumb, 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，我只会使用一条经验法则——良好的睡眠对您意味着什么，如果您想了解更多有关睡眠工具的信息，请参阅有关睡眠的剧集。
Andrew Huberman:
安德鲁·休伯曼：
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。
Andrew Huberman:
安德鲁·休伯曼：
If I have one wish, well I have many wishes for this lifetime, but if I have one wish today that I hope will permeate and spread out there, is this idea that we need from a young age, but even as adults and forever, we need to learn how to turn off our stress response.
如果我有一个愿望，那么我这一生有很多愿望，但如果我今天有一个愿望，我希望能够渗透并传播到那里，这是我们从小就需要的想法，但即使作为成年人和永远，我们需要学习如何关闭我们的压力反应。
Physiological sighs is one.
生理叹息就是其中之一。
Andrew Huberman:
安德鲁·休伯曼：
If we're going to activate our stress response intentionally by ice baths, cold showers, cyclic hyperoxygenated breathing, aka tummo breathing or Wim Hof breathing, we also need to learn how to press the brake.
如果我们要通过冰浴、冷水淋浴、循环高氧呼吸（又称肿瘤呼吸或维姆霍夫呼吸）有意激活我们的压力反应，我们还需要学习如何踩刹车。
Andrew Huberman:
安德鲁·休伯曼：
Okay, so let's think about the stress system.
好吧，让我们考虑一下压力系统。
It knows how to activate itself.
它知道如何激活自己。
Now we're talking about a way of deliberately activating your stress system in order to combat infection.
现在我们讨论的是一种故意激活压力系统以对抗感染的方法。
I do this from time to time.
我有时会这样做。
I might feel a tickle in my throat or I'm getting kind of run down; I will do this kind of breathing.
我可能会感到喉咙发痒，或者感觉有点疲惫；我会做这样的呼吸。
I do.
我愿意。
Andrew Huberman:
安德鲁·休伯曼：
I will take 25 or 30 breaths, exhale, hold my breath.
我会呼吸25或30次，呼气，屏住呼吸。
25, 30 breaths again, exhale, hold my breath for about 15 seconds.
25、再呼吸30次，呼气，屏住呼吸约15秒。
25, 30 breaths again, exhale, hold my breath for 25 or 30 seconds.
25、再呼吸30次，呼气，屏住呼吸25或30秒。
Then, a big inhale and I hold my breath until I feel the impulse to breathe, Again, I feel it safe for me.
然后，我深深地吸气，屏住呼吸，直到我感觉到呼吸的冲动，我再次感到这对我来说是安全的。
I've run it by my doctor.
我已经让我的医生做了。
So, it's fine.
所以，没关系。
You should not do this unless it's right for you.
除非适合您，否则您不应该这样做。
But I do this.
但我这样做。
Andrew Huberman:
安德鲁·休伯曼：
Some people like the ice bath.
有些人喜欢冰浴。
I rarely do the ice bath.
我很少洗冰浴。
Some people like cold showers.
有些人喜欢洗冷水澡。
I like hot showers.
我喜欢洗热水澡。
So, I take hot showers, but I do this kind of breathing.
所以，我会洗热水澡，但我会进行这种呼吸。
Again, they are all having more or less the same effect of increasing adrenaline which allows you to combat the infection, because you're activating the immune response.
同样，它们都具有或多或少相同的增加肾上腺素的作用，这可以让你对抗感染，因为你正在激活免疫反应。
Andrew Huberman:
安德鲁·休伯曼：
Okay, so now let's talk about medium-term stress.
好的，现在我们来谈谈中期压力。
Andrew Huberman:
安德鲁·休伯曼：
Medium-term stress is going to be stress that lasts anywhere from several days to several weeks, okay?
中期压力是指持续几天到几周的压力，好吗？
We might think of that as long-term stress.
我们可能认为这是长期压力。
Andrew Huberman:
安德鲁·休伯曼：
There are times in life when we are just dealing with a lot, okay?
生活中有时我们要处理很多事情，好吗？
This particular quarter, I happened to be directing a course, I'm doing the lab, I'm doing this.
这个特定的季度，我碰巧正在指导一门课程，我正在做实验室，我正在做这个。
I enjoy all these things immensely, but I'm kind of near my threshold.
我非常喜欢所有这些事情，但我已经接近我的门槛了。
I'm near the point where any additional thing, like I couldn't log onto a website the other day, and it felt like the most intense thing in the world at that moment.
我已经快要发生任何额外的事情了，就像前几天我无法登录网站一样，那感觉就像是世界上最紧张的事情。
And I laughed at myself.
我嘲笑自己。
Fortunately, I caught it, but that typically wouldn't be my response under conditions where I wasn't pushed to threshold.
幸运的是，我抓住了它，但在我没有被推到阈值的情况下，这通常不会是我的反应。
Andrew Huberman:
安德鲁·休伯曼：
What is this medium-term stress?
中期压力是什么？
What is stress threshold?
什么是压力阈值？
Andrew Huberman:
安德鲁·休伯曼：
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。
Andrew Huberman:
安德鲁·休伯曼：
So, we all hear so much about "we need to unify our mind and body.
所以，我们都听过很多“我们需要统一思想和身体”的说法。
We need to be at one with our mind and body." Now, I realize I'm kind of poking fun at some of the new age language, but the reason I poke fun is not because I don't think it has value, but it has no specificity.
我们需要让我们的思想和身体合一。”现在，我意识到我有点在取笑一些新时代的语言，但我取笑的原因并不是因为我认为它没有价值，而是因为它没有特殊性。
What does that mean?
这意味着什么？
I mean, I think I'm always in my body.
我的意思是，我想我一直在我的身体里。
Andrew Huberman:
安德鲁·休伯曼：
I've never, fortunately, looked across the room and seen my arm over there or my leg over there.
幸运的是，我从来没有看过房间另一边，看到我的手臂在那里或我的腿在那里。
I'm connected to my body.
我与我的身体相连。
There actually is a syndrome where people feel disconnected from their limbs.
实际上有一种综合症，让人感觉与四肢脱节。
This is a real clinical condition.
这是真实的临床情况。
These people actually will seek out amputation.
这些人实际上会寻求截肢。
They will try and convince doctors to amputate certain portions of their body.
他们会试图说服医生切除他们身体的某些部分。
It's a really terrible thing for people to have and it relates to a change in central maps in the brain, believe it or not.
不管你信不信，这对人们来说是一件非常可怕的事情，它与大脑中枢地图的变化有关。
Andrew Huberman:
安德鲁·休伯曼：
Most of us want to keep our limbs, whichever ones we happen to have, and most of us feel one in mind and body.
我们大多数人都想保留我们的四肢，无论我们有什么四肢，而且我们大多数人在思想和身体上都感觉合一。
So much so that when stress hits, we feel it in our mind and body.
以至于当压力袭来时，我们的思想和身体都会感受到它。
A lot of stress inoculation, a lot of managing medium-term stress on the timescale of weeks, or maybe even a couple 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——其中很多都与提高我们的压力阈值有关。
It's about capacity 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.
这是关于能力的，有非常简单的工具，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。
Andrew Huberman:
安德鲁·休伯曼：
They involve placing oneself, deliberately, into a situation where our adrenaline is increased, somewhat, not to the extreme.
它们涉及故意将自己置于肾上腺素增加的境地，虽然有所增加，但没有达到极端。
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.
然后，当我们感到肾上腺素激增时，通常我们会惊慌失措，这需要在认知、精神、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。
Andrew Huberman:
安德鲁·休伯曼：
So, unlike trying to unify the mind and body and make it all calm or make it all alert, this is about dissociating mind and body in a healthy way.
因此，与试图统一身心并使其平静或警觉不同，这是以健康的方式分离身心。
Andrew Huberman:
安德鲁·休伯曼：
And, what would this look like?
而且，这会是什么样子？
Andrew Huberman:
安德鲁·休伯曼：
Well, this is something I actually do as a practice because, I mentioned before, you can use physiological sighs in real time.
嗯，这是我实际上做的练习，因为我之前提到过，你可以实时使用生理叹息。
You can use the cyclic hyperoxygenation breathing to combat infection, if you're feeling kind of run down, 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.
如果您感觉有点疲惫，您可以使用循环高氧呼吸来对抗感染，还有一种方法可以使用冷水淋浴等方法，或者如果您运动并且心率升高得很高。
You go into that high intensity realm, where your heart is beating a little bit harder than you're comfortable with.
你进入了高强度的境界，你的心脏跳动得比你舒服的要剧烈一些。
Andrew Huberman:
安德鲁·休伯曼：
Some people think it's lactic acid.
有人认为是乳酸。
No one can agree on this, what the burn is, whether it's lactic acid or it's a buildup of hydrogen, or whatever.
没有人能就这一点达成一致，燃烧是什么，是乳酸还是氢气的积累，或者其他什么。
I don't want to get into that, but we're all familiar with the intense feeling of your muscles burning because you're working very hard physically.
我不想谈这个，但我们都熟悉肌肉燃烧的强烈感觉，因为你的体力工作非常努力。
Andrew Huberman:
安德鲁·休伯曼：
The key, in those moments, is to learn to relax the mind while the body is very activated.
在那些时刻，关键是要学会在身体非常活跃的情况下放松思想。
Andrew Huberman:
安德鲁·休伯曼：
And, what that tends to do, there's a limited amount of research on this, but what that tends to do is it tends to create a situation where, what once felt like a lot feels manageable.
而且，这往往会做什么，对此的研究数量有限，但它往往会创造一种情况，让曾经感觉很多的事情感觉是可以管理的。
Okay?
好的？
You've raised your stress threshold or your stress capacity.
您提高了压力阈值或压力承受能力。
Andrew Huberman:
安德鲁·休伯曼：
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。
Andrew Huberman:
安德鲁·休伯曼：
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.
如果你喜欢的话，你可以通过冰浴、冷水淋浴或循环氧合呼吸来做到这一点，或者你可以短跑，或者你可以努力骑自行车。
Whatever it is that brings your heart rate up.
不管是什么会让你的心率加快。
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，你想要真正尝试平静心灵。
And, the best way that I'm aware to do that, again, goes back to physiology, not psychology.
而且，据我所知，做到这一点的最佳方法还是回到生理学，而不是心理学。
Andrew Huberman:
安德鲁·休伯曼：
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。
There' 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。
Andrew Huberman:
安德鲁·休伯曼：
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.
通过故意扩大你的目光，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，可以同时看到更多的环境。
You don't have to do what I'm doing, which is not blinking; you're welcome to blink.
你不必做我正在做的事情，即不眨眼；欢迎你眨眼。
But, it means deliberately dilating your gaze so that you can see yourself in the environment you're in.
但是，这意味着故意扩大你的视线，以便你可以在所处的环境中看到自己。
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.
它对大脑产生镇静作用，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。
Andrew Huberman:
安德鲁·休伯曼：
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，思想可以放松。
And, this relates to work in various communities.
而且，这与各个社区的工作有关。
People are working with this in the sports community, military communities, et cetera.
人们正在体育界、军事界等领域致力于此。
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.
但是，这只是一种形式，并不是真正的压力接种，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，但头脑平静。
Andrew Huberman:
安德鲁·休伯曼：
And so, this isn't about unifying mind and body.
因此，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.
这实际上是关于使用身体来提高你的激活水平然后分离。
Andrew Huberman:
安德鲁·休伯曼：
Not the clinical dissociation, disorders, but dissociating the mental or emotional response from what's going on in your body.
不是临床分离、紊乱，而是精神或情绪反应与身体发生的事情分离。
And over time, so if you do this a couple 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 a lot of work now is manageable.
曾经让人感到难以承受和大量工作现在是可以管理的。
It feels tolerable.
感觉还可以忍受。
Andrew Huberman:
安德鲁·休伯曼：
So, that's for navigating medium-term stress.
所以，这是为了应对中期压力。
Andrew Huberman:
安德鲁·休伯曼：
Now, there are other tools as well, but we don't want to go over 90 minutes, because 90 minutes is one ultradian cycle.
现在，还有其他工具，但我们不想超过 90 分钟，因为 90 分钟是一个超电周期。
I always try and keep these podcasts at one ultradian cycle, in case you haven't noticed.
我总是尝试将这些播客保持在一个超电周期，以防您没有注意到。
So, you can drive maximum benefit from them based on ultradian cycle principles of learning.
因此，您可以根据超电循环学习原理从它们中获得最大收益。
So, I don't want to go into every little bit of this and I want to make sure we get to emotions.
所以，我不想详细讨论这一切，我想确保我们能够表达情感。
Andrew Huberman:
安德鲁·休伯曼：
But, I want to emphasize that these medium-term stressors of "oh, has been a hard month " or "hard week" or, Stanford's on the quarter system so 10 weeks or semester — that becomes more manageable when we train ourselves to be calm of mind when our body is activated.
但是，我想强调的是，这些中期压力源是“哦，这是一个艰难的一个月”或“艰难的一周”，或者斯坦福大学的季度制，所以十周或一个学期——当我们训练自己在身体被激活时保持冷静时，这些压力就会变得更容易控制。
Andrew Huberman:
安德鲁·休伯曼：
And, if you haven't noticed, most of the tools I'm describing today are nothing like the, sort of "okay, sit and do meditation." I'm actively avoiding saying the words NSDR, non-sleep, deep rest.
而且，如果您没有注意到，我今天描述的大多数工具都与“好吧，坐下来冥想”类似。我积极避免说 NSDR、不睡觉、深度休息这些词。
I talked a lot about those tools during the months on sleep and neuroplasticity.
在这几个月里，我谈论了很多关于睡眠和神经可塑性的工具。
And, of course, they're wonderful for replenishing your ability to lean into effort, to learn, to focus.
当然，它们对于补充你努力、学习和专注的能力非常有用。
Please do try and check out NSDR protocols, see if they're right for you.
请尝试查看 NSDR 协议，看看它们是否适合您。
The margins for safety, I think, are enormous.
我认为安全边际是巨大的。
You're basically just listening to a script.
你基本上只是在听剧本。
We have links to them in previous captions.
我们在之前的标题中提供了它们的链接。
I've talked on them on various podcasts before; we can provide them again.
我之前在各种播客上谈论过它们；我们可以再次提供它们。
Andrew Huberman:
安德鲁·休伯曼：
But today I'm really talking about tools so that you can learn to dance with stress.
但今天我真正谈论的是工具，以便您可以学习在压力下跳舞。
To in the short term, reduce that stress response a little bit if it feels too uncomfortable.
在短期内，如果感觉太不舒服，请稍微减少压力反应。
In the medium term, to be comfortable at these heightened levels of activation because life is going to continue to come at you.
从中期来看，要在这些高水平的激活中感到舒适，因为生活将继续向你袭来。
We can't pick the stressors, but we need to be able to function at a higher capacity often.
我们无法选择压力源，但我们需要能够经常以更高的能力工作。
Andrew Huberman:
安德鲁·休伯曼：
And then there's long-term stress.
然后还有长期的压力。
Andrew Huberman:
安德鲁·休伯曼：
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。
Andrew Huberman:
安德鲁·休伯曼：
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。
Andrew Huberman:
安德鲁·休伯曼：
Now, that isn't realistic, okay?
现在，这不现实，好吗？
I would say, for me, three, four nights out of the month, no matter what I do, I take on too much or something happens and life is life and I don't get the best night's sleep that I would like to get.
我想说，对我来说，每个月有三、四个晚上，无论我做什么，我都会承担太多，或者发生一些事情，生活就是生活，我没有得到我想要的最好的睡眠。
For many of you, it's 30 nights per month.
对于很多人来说，每月有 30 个晚上。
For some of you, it's zero nights per month and congratulations to you zero-nights-per-month people.
对于你们中的一些人来说，这是每月零晚住宿，恭喜你们这些每月零晚住宿的人。
If you are managing your sleep really well every night, that is fantastic.
如果您每晚都能很好地管理睡眠，那就太棒了。
Andrew Huberman:
安德鲁·休伯曼：
You really want to be able to fall asleep at night, stay asleep for most of the night, and if you get up, go back to sleep for as long as you need to in order to feel rested.
您确实希望能够在晚上入睡，在晚上的大部分时间里保持睡眠状态，并且如果您起床，则可以根据需要继续睡觉，以便感到休息。
That's what I define as a healthy relationship to sleep.
这就是我所定义的健康的睡眠关系。
Andrew Huberman:
安德鲁·休伯曼：
Check out the episodes on sleep.
看看有关睡眠的剧集。
If you want tools to be able to accomplish that, we can all accomplish that.
如果您希望工具能够实现这一目标，我们都可以实现。
It can be done and there are tools to do it.
这是可以做到的，并且有工具可以做到这一点。
Zero-cost tools.
零成本工具。
Andrew Huberman:
安德鲁·休伯曼：
Okay, so let's talk about long-term stress.
好吧，我们来谈谈长期压力。
Andrew Huberman:
安德鲁·休伯曼：
Earlier, I talked about how breathing can modulate heart rate through this loop that includes the brain and the parasympathetic nervous system.
早些时候，我谈到了呼吸如何通过包括大脑和副交感神经系统的循环来调节心率。
I don't think I mentioned this, and I want to make sure that I mention that breathing, controlling heart rate through the sympathetic and parasympathetic nervous system, is the basis of what's called HRV, heart rate variability.
我想我没有提到这一点，我想确保我提到了呼吸，即通过交感神经和副交感神经系统控制心率，是所谓 HRV（心率变异性）的基础。
And, we know that heart rate variability is good.
而且，我们知道心率变异性是好的。
Andrew Huberman:
安德鲁·休伯曼：
You don't want your heart rate chronically elevated or chronically low.
您不希望您的心率长期升高或降低。
A lot of people think, "Oh, I want a really nice low heart rate." And indeed, if you're in shape, the stroke volume of your heart will be greater and you can have a nice slow heart rate.
很多人会想，“哦，我想要一个非常好的低心率。”事实上，如果您身体健康，您的心脏每搏输出量会更大，您的心率也会很慢。
Years ago when I was running regularly, I think my heart rate was down to like 50 or 60 or something like that.
几年前，当我定期跑步时，我想我的心率会下降到 50 或 60 左右。
Andrew Huberman:
安德鲁·休伯曼：
That's great.
太好了。
And, now it's higher than that because I'm running a little bit less, but everyone needs to determine what's right for them.
而且，现在它比这个更高，因为我跑的少了一点，但每个人都需要确定什么适合他们。
But, you don't really want your heart rate to be chronically low or chronically high.
但是，您并不真的希望您的心率长期偏低或长期偏高。
Both are bad.
两者都不好。
Andrew Huberman:
安德鲁·休伯曼：
We know that chronic stress, elevated stress, and especially in the so-called type A personalities, creates heart disease.
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。
The leading killer for in most every country, but in particular in the U.S.
在大多数国家，特别是在美国，它都是头号杀手。
Andrew Huberman:
安德鲁·休伯曼：
Because of the way that adrenaline impacts those blood vessels, of constricting some and dilating others.
因为肾上腺素影响这些血管的方式，会收缩一些血管，扩张另一些血管。
It's just that hypertension, chronic hypertension is just bad.
只是高血压，慢性高血压就是不好。
And so, chronic stress truly is bad.
因此，长期的压力确实是不好的。
I want to really make that clear because I emphasized a lot of some of the positive effects of stress, but you want to be able to tamp down your stress in real time.
我想真正澄清这一点，因为我强调了压力的许多积极影响，但你希望能够实时减轻压力。
You, also want to be able to modulate your stress and your emotional relationship to stress in the body in the medium term.
您还希望能够在中期调节您的压力以及情绪与体内压力的关系。
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.
但是，你绝对不想一直承受压力，长期地持续数月、数月、数年。
Andrew Huberman:
安德鲁·休伯曼：
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。
Andrew Huberman:
安德鲁·休伯曼：
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。
Andrew Huberman:
安德鲁·休伯曼：
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.
而且，这是当今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。
Andrew Huberman:
安德鲁·休伯曼：
We're online and texting with people a lot so we can feel connected.
我们经常上网并与人发短信，这样我们就能感受到联系。
The plane's about to take off and everyone's texting each other whether or not they have fear of flying or not.
飞机即将起飞，每个人都在互相发短信，无论他们是否害怕飞行。
They're like, "Okay, see you, love you, hate you." Whatever it is that they're trying to communicate to people.
他们就像是，“好吧，再见，爱你，恨你。”不管是什么，他们都在试图与人们沟通。
Then, plane lands, phone's out — "See you, love you, hate you." Let's hope it's fewer hate yous.
然后，飞机降落，手机关机——“见到你，爱你，恨你。”希望大家对你的恨少一些。
But, everyone has this need to stay connected to one another.
但是，每个人都有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。
Andrew Huberman:
安德鲁·休伯曼：
Now, there is a way to look at this whole business of social connection, not from just the wishy-washy new agey perspective.
现在，有一种方法可以看待整个社会联系，而不仅仅是从空洞的新时代角度来看。
Andrew Huberman:
安德鲁·休伯曼：
And I want to point out that sometimes I'll say wishy-washy new agey.
我想指出，有时我会说“软弱的新时代”。
I have nothing against that.
我对此并不反对。
My goal here is always to put scientific data and some neurochemistry on things so that, for those of you that are into wishy-washy, new agey stuff, you also can arm yourself with some arguments for the members of your family and your life that maybe aren't so tuned into the typical language around those practices, like "Oh, connection is really key, we all get oxytocin."
我的目标始终是把科学数据和一些神经化学放在事物上，这样，对于那些热衷于空洞的、新时代的东西的人来说，你也可以为你的家庭成员和你的生活提供一些论据，这些论据可能不太符合这些实践的典型语言，比如“哦，联系真的很关键，我们都会得到催产素。”
Andrew Huberman:
安德鲁·休伯曼：
Actually, did you know that connection between individuals rarely causes the release of oxytocin?
事实上，你知道人与人之间的联系很少会导致催产素的释放吗？
Oxytocin is released in very particular circumstances like postorgasm, baby and mother, milk let down.
催产素在非常特殊的情况下释放，例如高潮后、婴儿和母亲、乳汁分泌。
It's associated with really intense kinds of pair-bonding things of mother and child, also father and child, but especially mother and child because its relationship to the lactation system.
它与母亲和孩子、父亲和孩子，尤其是母亲和孩子之间非常强烈的配对联系有关，因为它与哺乳系统有关。
Couples post sex, these kinds of things that reflect deep layers of our biology.
夫妻发生性行为，这些事情反映了我们生物学的深层。
Oxytocin is not just released when we walk in and pat the dog on the head or we see somebody and we give them a hug and, "Hey, great to see you," fist bump.
当我们走进去拍拍狗的头，或者我们看到某人，我们给他们一个拥抱，“嘿，很高兴见到你”，碰拳头时，催产素就会被释放。
That's not a situation for oxytocin.
这不是催产素的情况。
Andrew Huberman:
安德鲁·休伯曼：
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, and through blocking certain things that are really bad for us when we feel socially isolated.
思考社会联系以及它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，如血清素，以及当我们感到社会孤立时阻止某些对我们确实有害的事情。
Things like tachykinins.
像速激肽之类的东西。
Andrew Huberman:
安德鲁·休伯曼：
So, let me explain what these are.
那么，让我解释一下这些是什么。
Andrew Huberman:
安德鲁·休伯曼：
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, and I realize I'm speaking very generally here, but it, generally, gives us feelings of wellbeing.
血清素，一般来说，我意识到我在这里说的是非常笼统的，但它通常给我们带来幸福感。
At very high levels, it makes us feel bliss 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，并且往往让我们觉得我们在周围的环境中拥有足够的东西。
Andrew Huberman:
安德鲁·休伯曼：
This is why some of the side effects of antidepressants that elevate serotonin and actually can help a lot of people with depressive symptoms, but the side effects associated with drugs that increase serotonin tend to be reduced affect.
这就是为什么抗抑郁药的一些副作用会提高血清素，实际上可以帮助很多患有抑郁症状的人，但与增加血清素的药物相关的副作用往往会减少影响。
They tend to kind of blunt affect or make people feel like their libido is lower.
它们往往会产生某种迟钝的影响，或者让人们感觉自己的性欲较低。
Desire goes down because the body has so much serotonin and the brain has so much serotonin that one feels like they have enough.
欲望下降是因为身体有太多的血清素，大脑也有太多的血清素，让人感觉自己已经足够了。
Andrew Huberman:
安德鲁·休伯曼：
But, serotonin pharmacology aside or taking antidepressants aside, a topic for another time, serotonin tends to make us feel good.
但是，撇开血清素药理学或抗抑郁药（这是另一个话题），血清素往往会让我们感觉良好。
When we see somebody that we recognize and trust, serotonin is released in the brain, 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.
当我们看到我们认识和信任的人时，大脑中会释放血清素，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产生一定的积极影响。
Andrew Huberman:
安德鲁·休伯曼：
So, serotonin is tied to social connection.
因此，血清素与社会联系有关。
Andrew Huberman:
安德鲁·休伯曼：
Now, social connection can take many forms.
现在，社交联系可以采取多种形式。
As many of you know, I am very attached to my dog.
你们很多人都知道，我非常依恋我的狗。
I hope he's attached to me.
我希望他能依附于我。
He's asleep most of the time.
他大部分时间都在睡觉。
So, I don't know.
所以，我不知道。
And even if he was awake, I don't really know what I would ask him, but he seems more or less to be attached to me, as well.
即使他醒着，我也不知道该问他什么，但他似乎也或多或少依恋着我。
And, there's no scientific evidence that it has to be human attachment.
而且，没有科学证据表明它一定是人类的执着。
I do have attachments to humans as well, but you can have attachments to other people.
我对人也有执着，但是你也可以对别人有执着。
Some of those can be romantic attachments, those could be familial attachments that are nonromantic, friendship, pets, even attachments to things that just delight us.
其中一些可能是浪漫的依恋，那些可能是非浪漫的家庭依恋、友谊、宠物，甚至是对那些让我们高兴的事物的依恋。
Andrew Huberman:
安德鲁·休伯曼：
One of the things that really can mitigate against the long-term negative effects of chronic, long-term stress isn't just having fun.
真正可以减轻慢性长期压力的长期负面影响的事情之一不仅仅是享受乐趣。
We hear all this stuff, you need to play and have fun.
我们听到了所有这些东西，你需要玩耍并享受乐趣。
That can be a little bit of a tough concept, especially for the hard driving people or people that are stressed.
这可能是一个有点困难的概念，特别是对于那些努力驾驶的人或压力很大的人来说。
But, 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.
但是，拥有一种喜悦感，一种真正享受你所看到的、参与的、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.
当然，玩耍也是其中之一。
Social connection of various forms, those are things to invest in.
各种形式的社交联系，这些都是值得投资的东西。
Some people might say, "Well, nobody wants to be my friend or nobody wants to engage socially anymore."
有些人可能会说：“好吧，没有人愿意成为我的朋友，或者没有人愿意再参与社交活动。”
Andrew Huberman:
安德鲁·休伯曼：
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。
Andrew Huberman:
安德鲁·休伯曼：
I have a friend who struggles with this, and oftentimes the conversations just circle back to the fact that when you want social connection, you often have to be more flexible.
我有一个朋友正在为此苦苦挣扎，而谈话常常会回到这样一个事实：当你想要社交联系时，你通常必须更加灵活。
You have to eat on other people's schedules.
你必须按照别人的时间表吃饭。
Sometimes you have to eat things you don't necessarily want to eat the most in that moment, or stay up a little later or wake up a little earlier.
有时你必须吃一些你当时并不一定最想吃的东西，或者晚一点睡，或者早一点起床。
Andrew Huberman:
安德鲁·休伯曼：
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。
Andrew Huberman:
安德鲁·休伯曼：
I want to, of course, tip my hat to, it's only appropriate to call him the great Robert Sapolsky — my colleague, who I'm fortunate enough to know at Stanford, of course, has talked about this quite a lot.
当然，我想向他致敬，称他为伟大的罗伯特·萨波尔斯基才合适——我有幸在斯坦福认识的同事，当然已经谈过很多这个问题了。
So, I want to acknowledge Robert's incredible work and discussions around this.
因此，我要感谢罗伯特围绕此所做的令人难以置信的工作和讨论。
You can look up those materials online and his wonderful books.
你可以在网上查找这些材料和他的精彩书籍。
Andrew Huberman:
安德鲁·休伯曼：
But, primates, and we are primates, we are social species.
但是，灵长类动物，我们是灵长类动物，我们是社会物种。
And, as Robert has said many times before, never before in any primate history, but in particular in human history, have we interacted with so many strangers at a distance when we are not really connected to them.
而且，正如罗伯特之前多次说过的那样，在任何灵长类动物的历史上，尤其是在人类历史上，我们从未与如此多的陌生人进行过远距离互动，而我们与他们并没有真正的联系。
So, 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.
因此，无论你信不信，找到几个人，甚至一个人，或者一只动物或你喜欢的东西，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。
Andrew Huberman:
安德鲁·休伯曼：
So, that's the social connection part.
这就是社交联系部分。
Andrew Huberman:
安德鲁·休伯曼：
The other thing is that social isolation that goes too long is associated in everything from flies, believe it or not, to mice and humans with this molecule, tachykinin.
另一件事是，无论你信不信，从苍蝇到老鼠和人类，一切事物都与社会隔离时间过长有关，这种分子就是速激肽。
Andrew Huberman:
安德鲁·休伯曼：
Tachykinin is a molecule that makes us more feel fearful, paranoid and impairs our immune system.
速激肽是一种让我们更加感到恐惧、偏执并损害我们免疫系统的分子。
And so, tachykinin is like this punish, internal punishment signal.
所以，速激肽就像这种惩罚，内部惩罚信号。
It's like our body and our brain telling us you're not spending enough time with people that you really trust.
这就像我们的身体和大脑告诉我们，你没有花足够的时间与你真正信任的人在一起。
You're not spending time doing things that you really enjoy.
你没有花时间做你真正喜欢的事情。
Andrew Huberman:
安德鲁·休伯曼：
And, I often think about tachykinin for myself because I'm pretty hard driving.
而且，我经常为自己考虑速激肽，因为我开车很努力。
I have a lot of pursuits.
我有很多追求。
I also have a lot of wonderful people and an incredibly wonderful bulldog in my life.
我的生活中也有很多很棒的人，还有一只非常棒的斗牛犬。
But there are times when I can be so goal-directed and so in motion, and trying to accomplish everything, that I sometimes forget that about tachykinin.
但有时我会如此目标明确、行动力十足，并试图完成所有事情，以至于有时我会忘记速激肽。
And, I like to remind myself, so much so that I actually have a little post-it above my desk; it says tachykinin to remind me that tachykinin is this very sinister molecule that starts being secreted when we are not socially connected enough.
而且，我喜欢提醒自己，以至于我的桌子上方实际上贴了一张便利贴；它说速激肽提醒我，速激肽是一种非常险恶的分子，当我们的社交联系不够充分时，它就会开始分泌。
Andrew Huberman:
安德鲁·休伯曼：
And, this is why long meals with friends or family, and we'll talk about phones in a moment, but where there' no intrusions, or even if there are, just feeling like we are connected, suppresses tachykinin.
而且，这就是为什么与朋友或家人一起吃饭，我们稍后会谈论电话，但在没有干扰的情况下，或者即使有干扰，只是感觉我们处于联系状态，会抑制速激肽。
And, tachykinin is something you really want to avoid because chronic isolation, chronically high tachykinin that's associated with long-term stress, really depletes so many good functions of our brain and body and promote so many bad ones, including irritability, paranoia, fear, et cetera.
而且，速激肽是你真正想要避免的东西，因为长期隔离，与长期压力相关的长期高速激肽，确实会消耗我们大脑和身体的许多良好功能，并促进许多不良功能，包括烦躁、偏执、恐惧等。
That is really something to avoid.
这确实是应该避免的事情。
Andrew Huberman:
安德鲁·休伯曼：
And, so I want to highlight tachykinin as something to avoid.
而且，所以我想强调速激肽是要避免的。
I don't want to completely disregard oxytocin, it's just that oxytocin has been built up a lot in the media, and really serotonin works on much faster time scales.
我不想完全忽视催产素，只是催产素已经在媒体中大量积累，而且血清素确实在更快的时间尺度上发挥作用。
Andrew Huberman:
安德鲁·休伯曼：
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 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; those are not associated just with psychological terms.
而且，这些都不是弱项。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。
Andrew Huberman:
安德鲁·休伯曼：
Many people focus now on gratitude.
现在很多人都把注意力放在感恩上。
Gratitude is a little bit subjective, and here we're moving from some objective to subjective things, but recognizing and, in particular, writing down things that you're thankful for, however small they may, does seem to have a positive effect on the serotonin system.
感恩有点主观，在这里我们从一些客观的事情转向主观的事情，但是认识到，特别是写下你感激的事情，无论它们有多小，似乎确实对血清素系统产生积极的影响。
Andrew Huberman:
安德鲁·休伯曼：
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。
And, we don't have time to go into all these, but of course finding the diet and nutrition that's right for you, the exercise schedule that's right for you, the sleep schedule, all that.
而且，我们没有时间讨论所有这些，但当然要找到适合您的饮食和营养、适合您的锻炼计划、睡眠计划等等。
But do not underemphasize the social connection part, please.
但请不要低估社交联系部分。
As well, there are some compounds that are not antidepressants, although if you need antidepressants and a clinician prescribes them to you, please follow their advice, if that's what's right for you.
此外，有些化合物不是抗抑郁药，但如果您需要抗抑郁药并且临床医生给您开药，请遵循他们的建议（如果这适合您）。
There are compounds that are not prescription compounds that can modulate the stress system, 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.
有些化合物不是处方化合物，可以调节压力系统，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。
At least for myself, I can only talk about my own experience.
至少对于我自己来说，我只能说说我自己的经历。
I've found it useful in times of chronic stress to start modulating some of the neurochemistry related to the stress response in order to help.
我发现在慢性压力时期开始调节一些与压力反应相关的神经化学物质以提供帮助是很有用的。
Andrew Huberman:
安德鲁·休伯曼：
Now, if a doctor prescribes you prednisone or prescribes you some other hormone or something, that's important, but what I'm talking about now are nonprescription things.
现在，如果医生给你开了泼尼松或其他激素或其他药物，这很重要，但我现在所说的是非处方药。
You should check out examine.com, this free website, which will allow you to put in any supplement and evaluate that supplement with, they provide links in the so-called human effect matrix to PubMed.
您应该查看 Exam.com，这个免费网站，您可以在其中添加任何补充剂并评估该补充剂，他们在所谓的人类效应矩阵中提供了 PubMed 的链接。
It tells you the exact subjects they were done in.
它告诉你他们完成的确切科目。
Was it postmenopausal women?
是绝经后的女性吗？
Was it kids?
是孩子们吗？
Was it normal adults?
是正常成年人吗？
Was it people with autism?
是自闭症患者吗？
Et cetera.
等等。
Check out that site for any and all supplements you're considering or taking.
查看该网站，了解您正在考虑或服用的所有补充剂。
I highly recommend it.
我强烈推荐它。
I have no relationship to them.
我和他们没有任何关系。
I just think it's a wonderful site that's curated all this important information.
我只是认为这是一个很棒的网站，汇集了所有这些重要信息。
Andrew Huberman:
安德鲁·休伯曼：
But some of these compounds are effective enough, they can kind of take the edge off, and I'll use them periodically myself.
但其中一些化合物足够有效，它们可以减轻边缘，我自己会定期使用它们。
And so I just thought I'd mention them since there are a number of you that are interested in them.
所以我想我应该提到它们，因为你们中有很多人对它们感兴趣。
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, funny name, but that's what it's called.
我想重点关注的三个，也是我认为你需要谨慎对待的一个，我之前提到过，其中包括 Ashwagandha，这个名字很有趣，但它就是这么叫的。
L-Theanine or theanine, it's often called, and melatonin.
L-茶氨酸或茶氨酸（通常称为褪黑激素）。
Andrew Huberman:
安德鲁·休伯曼：
Let's talk about melatonin first.
我们先来说说褪黑激素。
Melatonin I talked about during the month on sleep.
我在这个月的睡眠中谈到了褪黑激素。
Melatonin is a hormone secreted from the pineal in direct relationship to how much darkness you are in.
褪黑激素是松果体分泌的一种激素，与您所处的黑暗程度直接相关。
Not emotional darkness, but light suppresses melatonin.
不是情绪上的黑暗，而是光明抑制了褪黑激素。
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's super, super physiological compared to what you normally would make.
与您通常所做的相比，它非常非常生理化。
It also has a number of potentially negative effects on the reproductive access and hormones there.
它还对生殖途径和激素产生许多潜在的负面影响。
Some people can take it without problems.
有些人可以毫无问题地接受它。
If you like it and that's your thing, fine.
如果你喜欢它并且那是你的事，那很好。
I just want to cue you to the fact that there can be issues.
我只是想提醒您一个事实：可能存在问题。
You should check on examine.com.
您应该检查一下 Exam.com。
Talk to your doctor, especially in kids because melatonin suppresses the puberty response in a number of species.
请咨询您的医生，尤其是儿童，因为褪黑激素会抑制许多物种的青春期反应。
Andrew Huberman:
安德鲁·休伯曼：
Enough about the negative things of melatonin, except that people who take too much melatonin chronically, oftentimes when they're taking it to sleep or for whatever reason, yes, it can reduce anxiety and stress, but it also can reduce the output of the adrenals to the point where it can become problematic.
关于褪黑激素的负面作用已经说得够多了，除了那些长期服用过多褪黑激素的人，通常是在睡觉时或出于任何原因服用褪黑激素，是的，它可以减少焦虑和压力，但它也会减少肾上腺的输出，直至出现问题。
Andrew Huberman:
安德鲁·休伯曼：
Now, a note about adrenal burnout.
现在，关于肾上腺倦怠的说明。
There is actually no such thing as adrenal burnout under normal conditions.
正常情况下实际上不存在肾上腺倦怠这样的事情。
The adrenals have enough adrenaline to support 200 years of stress, for better or for worse.
肾上腺有足够的肾上腺素来承受 200 年的压力，无论好坏。
The concept of adrenal burnout has origins in the work of Nobel Prize winner, Hans Selye, who actually discovered what he called the general adaptation syndrome.
肾上腺倦怠的概念起源于诺贝尔奖获得者汉斯·塞利的工作，他实际上发现了他所谓的一般适应综合症。
He discovered a lot of things about stress.
他发现了很多关于压力的事情。
He did some phenomenal work that turned out to be true, that we have stressors.
他做了一些非凡的工作，结果证明我们确实有压力源。
There's something called distress.
有一种东西叫苦恼。
He talked about eustress, which is positive stress.
他谈到了良性压力，即积极的压力。
Eustress has never really caught on in the kind of more general discussion.
良性压力从未在更广泛的讨论中真正流行起来。
But he had this theory that if stress went on long enough, that you would eventually reach a phase called exhaustion.
但他有这样的理论：如果压力持续足够长的时间，你最终会达到一个称为疲惫的阶段。
And that turned out to be wrong.
结果证明这是错误的。
Although many of you may feel exhausted after chronic stress, there isn't really a physiological exhaustion that happens.
尽管许多人在长期压力后可能会感到精疲力尽，但实际上并没有发生生理上的精疲力尽。
And that eventually got picked up and ran with the general public.
最终它被大众接受并传播。
And they talk about adrenal burnout, too much coffee, adrenal burnout.
他们谈论肾上腺倦怠、太多咖啡、肾上腺倦怠。
You hear all this stuff.
你听到了所有这些东西。
There is no such thing as adrenal burnout.
不存在肾上腺倦怠这样的事情。
The adrenals don't burn out.
肾上腺不会烧坏。
Andrew Huberman:
安德鲁·休伯曼：
There is something, however, called adrenal insufficiency syndrome, which is a real physiological problem, where some people have very impaired adrenals and they can't produce adrenaline, and melatonin taken at very high levels for periods of time that are too long can cause suppression of the cortisol and epinephrine release from the adrenals and can create a kind of pseudo-adrenal insufficiency syndrome.
然而，有一种叫做肾上腺功能不全综合症的东西，这是一个真正的生理问题，有些人的肾上腺功能严重受损，无法产生肾上腺素，而长时间服用很高水平的褪黑激素会抑制肾上腺释放皮质醇和肾上腺素，并可能产生一种假性肾上腺功能不全综合症。
So, beware melatonin for that reason.
因此，因此要小心褪黑激素。
Please, I'm trying, I alone can't get rid of the phrase adrenal burnout.
拜托，我正在努力，我一个人无法摆脱肾上腺倦怠这个词。
I'm not trying to give a hard time to anyone who feels burnt out or exhausted, but it is for other reasons.
我并不是想让那些感到精疲力竭或精疲力竭的人感到难过，但这是出于其他原因。
It is not because the adrenals are burnt out unless you happen to have adrenal insufficiency syndrome.
这并不是因为肾上腺被烧坏，除非您碰巧患有肾上腺皮质功能不全综合症。
So, I'm not a fan of melatonin for a lot of reasons.
所以，出于很多原因，我不喜欢褪黑激素。
Now, I've mentioned several.
现在，我已经提到了几个。
Andrew Huberman:
安德鲁·休伯曼：
The other is L-Theanine, 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.
另一种是L-茶氨酸，我讲过L-茶氨酸，只要对你安全，可以服用100毫克或200毫克，大约在睡前30分钟或60分钟服用。
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 to help people fall asleep.
它往往会稍微关闭我们的前脑，或者减少我们的思维系统和反刍系统的活动，以帮助人们入睡。
That's for sleep.
那是为了睡觉。
Andrew Huberman:
安德鲁·休伯曼：
But theanine has also been shown for people that are chronically anxious or chronically stressed to, if you look at the studies or I have a large collection of studies in front of me right now, if you want to see those links, I know if you want those, go to examine.com, put in theanine.
但茶氨酸也适用于那些长期焦虑或长期承受压力的人，如果你看一下这些研究，或者我现在面前有大量的研究，如果你想查看这些链接，我知道你是否想要这些，请访问 exam.com，输入茶氨酸。
They link, for instance, it is known to significantly increase relaxation.
例如，它们之间存在联系，众所周知，它可以显着增强放松效果。
There are four studies listed there with PubMed links.
那里列出了四项带有 PubMed 链接的研究。
It is known to have a minor effect on anxiety, but eight studies have shown that, which I think is a fairly large set of studies, some of them in great journals.
众所周知，它对焦虑有轻微影响，但八项研究表明，我认为这是一个相当大的研究集，其中一些发表在很棒的期刊上。
It also can reduce task completion anxiety, so anxiety related to task completion.
它还可以减少任务完成焦虑，因此焦虑与任务完成相关。
Not good for the procrastinators perhaps, but for those of you that are chronically stressed.
也许对拖延者来说不太好，但对那些长期承受压力的人来说却是好事。
It can increase attention a little bit.
可以稍微增加一点注意力。
It can reduce blood pressure a little bit, improve sleep quality, et cetera.
它可以稍微降低血压，改善睡眠质量等等。
It definitely has a notable effect on stress.
它确实对压力有显着的影响。
Two studies in particular, that it can notably reduce the effects of stress.
特别是两项研究表明，它可以显着减少压力的影响。
So, there's a lot there.
所以，那里有很多东西。
It also has effects on insomnia, on some blood lipid profiles.
它还对失眠和某些血脂状况有影响。
And so go to examine.com and check it out.
因此，请访问 Examiner.com 并进行检查。
Andrew Huberman:
安德鲁·休伯曼：
But this is one reason why I supplement theanine for sleep.
但这是我补充茶氨酸促进睡眠的原因之一。
But if I'm feeling like I've been under a lot of stress and I'm not managing my stress very well with the short-term and medium-term tools that I talked about earlier, I might start taking a little bit of theanine, especially in the late afternoon, which is when I tend to start to feel like I haven't gotten enough done and the day is kind of carrying on.
但是，如果我感觉自己承受了很大的压力，并且不能很好地利用我之前提到的短期和中期工具来管理自己的压力，我可能会开始服用一点茶氨酸，尤其是在下午晚些时候，那时我往往会开始觉得自己做得还不够，这一天还在继续。
And so you can blunt the response to stress a little bit, which is why a lot of companies are now putting theanine into energy drinks.
这样你就可以稍微减弱对压力的反应，这就是为什么许多公司现在将茶氨酸添加到能量饮料中。
I am not a big fan of most energy drinks.
我不太喜欢大多数能量饮料。
Most of them have taurine, which I know some of you wrote to me and said, "Oh, taurine's great for all these reasons." Taurine also has effects on the microvasculature that, at least for me, were not good.
他们中的大多数都含有牛磺酸，我知道你们中的一些人写信给我说，“哦，牛磺酸因为所有这些原因而很棒。”牛磺酸也会对微血管系统产生影响，至少对我来说，这不是好事。
It caused bursting of microvasculature in my sclera, in my eyes, which is why I'm not a fan of any energy drink that has taurine, or taurine generally, but that's just me.
它导致我的巩膜和眼睛中的微血管破裂，这就是为什么我不喜欢任何含有牛磺酸的能量饮料，或者一般来说，牛磺酸，但这就是我。
You have to decide for you.
你必须为你自己做决定。
I'm sure the comment section, there'll be a couple taurinistas out there that will say, "But I love taurine." Great.
我确信评论部分会有一些牛磺酸主义者会说，“但我喜欢牛磺酸。”伟大的。
Keep the taurine companies in business, but it's not for me.
让牛磺酸公司继续营业，但这不适合我。
And I'd like people to know that it may or may not be for them.
我希望人们知道这可能适合也可能不适合他们。
Andrew Huberman:
安德鲁·休伯曼：
The other supplement that can be very useful is Ashwagandha.
另一种非常有用的补充剂是 Ashwagandha。
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。
There are six studies that collectively show reductions in cortisol, which is, cortisol is typically associated with waking up in the morning, which is good.
有六项研究共同表明皮质醇减少，也就是说，皮质醇通常与早晨醒来有关，这是好事。
That's a healthy, brief cortisol bump that goes away, provided you're getting your light at correct times of day, like morning and evening.
只要您在一天中正确的时间（例如早上和晚上）接受光照，这种健康、短暂的皮质醇升高就会消失。
But you don't want cortisol chronically elevated.
但您不希望皮质醇长期升高。
That's associated with all the bad stuff about stress.
这与压力带来的所有不好的事情有关。
Andrew Huberman:
安德鲁·休伯曼：
There's a very strong effect of Ashwagandha.
Ashwagandha 的功效非常强大。
You can find dosages at examine.com.
您可以在 exam.com 上找到剂量。
They report in across six studies, 14.5 to 27.9 reduction in cortisol in otherwise healthy but stressed individuals.
他们在六项研究中报告称，在其他方面健康但有压力的个体中，皮质醇减少了 14.5 至 27.9 倍。
Now, I don't know about kids.
现在，我不知道孩子们的情况。
You have to look at what it says on various supplements.
你必须看看各种补充剂上的内容。
Most things here are being done in adults, so please check carefully.
这里的大部分事情都是成年人做的，所以请仔细检查。
But this is great.
但这很棒。
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，我有机会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 Ashwagandha。
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。
There are five other studies that show reduced stress.
还有其他五项研究表明压力有所减轻。
So, that's not cortisol measurements, but things like fatigue, cognitive impairment, et cetera.
所以，这不是皮质醇测量，而是疲劳、认知障碍等。
Andrew Huberman:
安德鲁·休伯曼：
It does lower total cholesterol, which may or may not be good or bad for you, up to 10%.
它确实可以降低总胆固醇高达 10%，这对您可能有利也可能不利。
Some people don't want their cholesterol lowered.
有些人不希望胆固醇降低。
Some people might.
有些人可能会。
Cholesterol, we'll talk about this in a month on hormones, but cholesterol is the molecule from which testosterone and estrogen and cortisol, for that matter, are synthesized.
胆固醇，我们将在一个月内讨论激素，但胆固醇是合成睾酮、雌激素和皮质醇的分子。
So, you don't want to get your cholesterol so low, then there are all sorts of negative effects, but you don't want it too high either.
所以，你不想让你的胆固醇太低，那样就会产生各种负面影响，但你也不希望它太高。
Mild effects in good clinical studies on reducing depression, probably associated with the effects on stress and some other things as well.
良好的临床研究对减少抑郁症有轻微影响，可能与对压力和其他一些事情的影响有关。
So, Ashwagandha is something I use from time to time.
所以，Ashwagandha 是我不时使用的东西。
It's kind of interesting.
这有点有趣。
Andrew Huberman:
安德鲁·休伯曼：
L-Theanine, I rarely will use those during the daytime except under conditions where I'm feeling chronically stressed.
L-茶氨酸，我很少会在白天使用它们，除非在我感到长期压力的情况下。
Check out the human effect matrix on examine.com.
在 Exam.com 上查看人类影响矩阵。
Again, a phenomenal website.
再次，一个非凡的网站。
I've sent them a few emails before.
我之前给他们发过几封电子邮件。
That's the only exchanges I've ever had with them.
这是我和他们唯一的交流。
But I just think it's wonderful that they put together this resource, otherwise we'd be stuck mining PubMed.
但我认为他们将这些资源整合在一起真是太棒了，否则我们就会陷入 PubMed 挖掘的困境。
They've collated the papers from PubMed with links to PubMed.
他们整理了 PubMed 中的论文以及 PubMed 的链接。
So, terrific resource.
所以，很棒的资源。
Andrew Huberman:
安德鲁·休伯曼：
So, social connection and some supplementation, of course, diet, exercise, sleep for long-term stress.
因此，社交联系和一些补充，当然还有饮食、锻炼、睡眠来缓解长期压力。
And now, we are finally in a position to talk about what we have set out to do from the beginning, which is spend the month on emotions.
现在，我们终于可以谈论我们从一开始就要做的事情了，那就是花一个月的时间在情感上。
It was very important that we discuss stress and we discuss it in the context of short-, medium-, and long-term stress that we discussed tools for short-term, medium-term, and long-term control.
非常重要的是，我们讨论压力，我们在短期、中期和长期压力的背景下讨论它，我们讨论了短期、中期和长期控制的工具。
I don't really want to say mitigation of stress.
我其实不想说减轻压力。
Stress is going to happen, but our ability to modulate and control stress in real time, offline, using tools such as respiration, using tools such as dilation of gaze, using tools like social connection, maybe some supplements.
压力是会发生的，但我们有能力实时、离线地调节和控制压力，使用呼吸等工具，使用目光扩张等工具，使用社交联系等工具，也许还有一些补充剂。
Certainly, take care of your sleep and nutrition and exercise.
当然，要注意睡眠、营养和锻炼。
Again, tons of resources and information in the sleep episodes.
同样，睡眠片段中有大量资源和信息。
So, you can look there.
所以，你可以去那里看看。
We will do a month on hormones, on exercise, et cetera.
我们将进行一个月的激素、锻炼等活动。
Andrew Huberman:
安德鲁·休伯曼：
But let's talk about emotions because in subsequent episodes we're going to talk about OCD, we're going to talk about depression, we're going to talk about mania, we're going to be talking about dopamine and all sorts of things.
但是我们来谈谈情绪，因为在接下来的几集中我们将讨论强迫症，我们将讨论抑郁症，我们将讨论躁狂症，我们将讨论多巴胺和各种各样的事情。
But at the core of emotions is this question, what is an emotion?
但情感的核心是这个问题：什么是情感？
Well, it's complex.
嗯，这很复杂。
There isn't a single brain area for any one of these things that we call emotions.
没有一个大脑区域可以处理我们称之为情绪的任何一种事物。
My framework, and I think the modern science, both psychology and neuroscience, is pretty well-aligned with what Lisa Feldman Barrett has talked about.
我的框架，以及我认为现代科学，包括心理学和神经科学，与丽莎·费尔德曼·巴雷特（Lisa Feldman Barrett）所说的非常吻合。
Now, Lisa's at Northeastern University.
现在，丽莎在东北大学。
She runs a big lab there.
她在那里经营一个大实验室。
She's a world expert in emotions.
她是世界情感专家。
She's written two books that are really wonderful.
她写了两本非常棒的书。
One is "How Emotions Are Made," which was her first book.
其中一本是《情感是如何产生的》，这是她的第一本书。
The second one is "Seven and a Half Facts About the Brain." It's a wonderful book as well.
第二个是“关于大脑的七个半事实”。这也是一本很棒的书。
It came out more recently.
它是最近才出来的。
I hosted Lisa on an Instagram Live once.
我曾经在 Instagram 上主持过 Lisa 直播。
Maybe we'll get her here on the podcast if we're lucky.
如果幸运的话，也许我们会在播客上看到她。
Andrew Huberman:
安德鲁·休伯曼：
We don't agree on everything about the neuroscience of emotions, but I subscribe to most everything that I've heard Lisa say, in particular, the fact that emotions are context dependent.
我们对情绪神经科学的看法并不完全一致，但我同意丽莎所说的大部分内容，特别是情绪依赖于情境这一事实。
There's a cultural dependence, etcetera.
存在文化依赖性等等。
I look at things mainly through the lens of physiology and neuroscience at kind of low-level circuitry.
我主要通过生理学和神经科学的视角来看待事物的低级电路。
Andrew Huberman:
安德鲁·休伯曼：
One way to think about emotions that I think is consistent, and I think Lisa would generally approve, I can't speak for her, but I would hope she would generally approve of this description, is that when our internal state of stress or calm matches the demands on us, or is mismatched from the demands on us, we tend to interpret those as good or bad.
一种思考我认为一致的情绪的方法，我认为丽莎通常会赞同，我不能代表她，但我希望她普遍赞同这种描述，那就是，当我们内部的压力或平静状态与对我们的要求相匹配，或者与对我们的要求不匹配时，我们倾向于将这些解释为好或坏。
Andrew Huberman:
安德鲁·休伯曼：
Let me give you an example.
让我举个例子。
If I am feeling very anxious, very stressed inside, and I have a lot to do, that doesn't feel good, but it's really no different than if I'm very tired and I have a lot to do, because there's this mismatch.
如果我感到非常焦虑，内心压力很大，而且我有很多事情要做，那感觉不太好，但这和我很累而且我有很多事情要做没有什么不同，因为存在这种不匹配。
I'm not in the right internal state.
我的内部状态不正确。
My internal state isn't correct, rather, to meet the demands that are being placed upon me.
相反，我的内部状态不适合满足对我的要求。
In both cases, when I'm too tired or I'm too stressed to do what I need to do, the valence, meaning the value that I assign to that is, I don't feel good.
在这两种情况下，当我太累或压力太大而无法做我需要做的事情时，效价，意思是我分配给它的价值是，我感觉不好。
It's not a good situation and I don't feel good.
这不是一个好情况，我感觉也不好。
Now, I might call it stressed, I might call it anxious, I might call it worried, might call it a number of things, but it's not good.
现在，我可能会称之为压力，我可能会称之为焦虑，我可能会称之为担心，可能会称之为很多事情，但这并不好。
However, when I'm tired and I want to fall asleep, well, then I feel good because that's what the demand is.
然而，当我累了并且想睡觉时，我感觉很好，因为这就是需求。
I need to go to sleep and I'm tired.
我需要去睡觉，我累了。
If I'm wide awake and I need to fall asleep, then that's not good.
如果我很清醒并且需要入睡，那就不好了。
And then the brain tends to go down the direction of interpreting the situation as a bad one.
然后大脑就会倾向于将情况解释为糟糕的情况。
Andrew Huberman:
安德鲁·休伯曼：
While the discussion around emotions is far more nuanced and more elaborate than this, one way to think about your relationship to emotions is whether or not your internal state is matching the demands that are upon you.
虽然关于情绪的讨论比这更加细致和复杂，但思考你与情绪的关系的一种方法是你的内部状态是否符合你的要求。
So, in that way, we don't really place so much value on whether or not we're feeling alert or sleepy.
因此，这样一来，我们就不会太重视自己是否感到警觉或困倦。
We only place value on whether or not that alertness, whether or not it's full-blown stress or not, or our sleepiness, whether or not we're falling asleep or just a little bit drowsy, whether or not that matches the conditions that we face.
我们只看重是否警觉，是否是全面的压力，或者我们的困倦，无论我们是否正在睡着或只是有点困，是否符合我们所面临的条件。
It's a useful framework to have, and it's the reason in part why I spent this last hour and a half or so talking about stress and how to control stress.
这是一个有用的框架，这也是我在过去一个半小时左右讨论压力以及如何控制压力的部分原因。
Andrew Huberman:
安德鲁·休伯曼：
One reason we did that is because I think it's a valuable opportunity to learn some tools and understand stress and really learn how to take control of stress, which I think we could all benefit from doing, regardless of age.
我们这样做的原因之一是，我认为这是一个学习一些工具、了解压力并真正学习如何控制压力的宝贵机会，我认为无论年龄大小，我们都可以从中受益。
Andrew Huberman:
安德鲁·休伯曼：
The other reason is that when you start to understand that you have this kind of seesaw system in your body, this autonomic nervous system that takes you from alert and calm to stressed, to full-blown panic.
另一个原因是，当你开始明白你的身体里有这种跷跷板系统，这种自主神经系统会让你从警觉和平静到紧张，到全面的恐慌。
It has that capacity.
它有这个能力。
Or from sleepy and drowsy to passing out tired to, God forbid, let's hope never, but a coma.
或者从昏昏欲睡到昏倒，上帝保佑，但愿永远不会，而是昏迷。
That you're basically on this seesaw all the time.
你基本上一直都在跷跷板上。
Where you are on that seesaw of alertness or calmness positions you to be in better reaction to the demands that you face.
你处于警觉或冷静的摇摆状态，使你能够更好地应对你面临的要求。
Whether or not the thing that you face is a need to fall asleep or to listen quietly and not react.
无论你面临的事情是需要入睡还是安静地倾听而不做出反应。
You now know, for instance, that if your job is to take feedback, or maybe you're going in for a job evaluation, or you're in a relationship where there was a call for a discussion and somebody needs to talk to you about something and we need to talk about something, you're going into that like, "Goodness, this is going to be rough," learning to reduce that stress response a little bit so that you are in a position to hear the information better.
例如，你现在知道，如果你的工作是接受反馈，或者可能你要进行工作评估，或者你处于一段需要讨论的关系中，有人需要和你谈谈某件事，我们需要谈谈一些事情，你就会这样说，“天哪，这会很艰难”，学习稍微减少压力反应，这样你就能更好地听到信息。
Andrew Huberman:
安德鲁·休伯曼：
Remember, from a previous episode, if you close your eyes, you'll be able to actually focus on the information better.
请记住，在上一集中，如果您闭上眼睛，您将能够更好地专注于信息。
There's your permission to not look someone directly in the eye where they talk to you, if you really want to hear what they have to say.
如果你真的想听听他们要说什么，你可以在他们与你交谈时不直视他们的眼睛。
You will be able to modulate that stress response and lean into life better.
您将能够调节压力反应并更好地融入生活。
You'll be able to react to things in a more effective way and to not be reactive.
你将能够以更有效的方式对事情做出反应，而不是被动反应。
Andrew Huberman:
安德鲁·休伯曼：
This is really one of the important things, to me anyway, is that so much of the language around psychology, which I think is a wonderful field, but pop psychology in particular, is be responsive, not reactive.
无论如何，对我来说，这确实是一件重要的事情，那就是围绕心理学的大量语言，我认为这是一个很棒的领域，但特别是流行心理学，是响应式的，而不是被动式的。
Well, great, but then how does one do that?
嗯，很好，但是如何做到这一点呢？
Well, one does that by modulating their short-term stress response in real time, not by saying, "Hold on, I need to meditate.
好吧，人们可以通过实时调节短期压力反应来做到这一点，而不是说：“等等，我需要冥想。
Hold on, I need a massage.
等等，我需要按摩。
And then I can have this conversation." By modulating the reactivity in real time.
然后我就可以进行这次对话了。”通过实时调节反应性。
How does one, for instance, be mindful, which is a beautiful concept, but how are you mindful?
例如，一个人如何保持正念，这是一个美丽的概念，但你如何保持正念呢？
Well, I don't know.
嗯，我不知道。
When I'm moving through my day, a lot of times I'm just trying to get things done.
当我度过一天时，很多时候我只是想把事情做好。
As soon as I start monitoring and seeing what I'm doing and kind of third person-ing what I'm doing, it actually takes me out of the effectiveness and experience of what I'm doing.
一旦我开始监控和看到我正在做的事情，并以第三人称的方式审视我正在做的事情，它实际上会让我失去我正在做的事情的有效性和经验。
So, for me, sometimes that mindfulness, that observer, as they call it, is something that doesn't help me.
所以，对我来说，有时那种正念，也就是他们所说的观察者，对我没有帮助。
It actually hinders me.
它实际上阻碍了我。
Andrew Huberman:
安德鲁·休伯曼：
What's important to me is to be able to work and focus and then to be able to disengage, to be able to do an non-sleep deep rest, or to be able to still fall asleep, even though I've been working hard until 9:30, to put my head down at 10:00 and be out cold sleeping by 10:02.
对我来说重要的是能够工作和集中注意力，然后能够抽身出来，能够进行非睡眠深度休息，或者能够仍然入睡，即使我一直努力工作到 9:30，在 10:00 低下头，在 10:02 之前就可以冷睡了。
That's possible if you can learn to control this stress response.
如果你能学会控制这种压力反应，这是可能的。
Andrew Huberman:
安德鲁·休伯曼：
To do that, we can't use the mind to control the mind.
要做到这一点，我们不能用头脑来控制头脑。
We need tools.
我们需要工具。
And so a lot of the people being grumpy or anxious or depressed, a lot of that, provided it's not for some underlying neurochemical reason that's chronic, a lot of that comes from being poorly rested, from overworked, from feeling like the world is bearing down on us.
因此，很多人脾气暴躁、焦虑或抑郁，其中很多，只要不是因为某些潜在的长期神经化学原因，很多都是因为休息不好、过度劳累、感觉世界正在向我们施加压力。
Andrew Huberman:
安德鲁·休伯曼：
And so rather than take a subjective view of this, I take the view of objective physiology.
因此，我不采取主观观点，而是采取客观生理学的观点。
What can we do that's anchored to these neuronal systems in our body, in our brain, in our eyes, in our diaphragm, et cetera, and look to those as tools, levers that we can pull on and push and maneuver through life in a way where we start to feel like we have some agency.
我们能做些什么来锚定我们身体、大脑、眼睛、隔膜等的这些神经元系统，并将它们视为工具、杠杆，我们可以在生活中拉动、推动和操纵它们，让我们开始感觉自己拥有某种能动性。
We actually have some real control because we're controlling the internal landscape.
我们实际上拥有一些真正的控制权，因为我们正在控制内部景观。
Andrew Huberman:
安德鲁·休伯曼：
So, I think that ought to set the stage for where we're headed next, which is to talk about all the things that you normally think of when you think of emotions, like happiness, like awe, like joy.
所以，我认为这应该为我们下一步的发展奠定基础，那就是谈论当你想到情感时通常会想到的所有事情，比如幸福、敬畏、快乐。
We will get into some of that.
我们将讨论其中的一些内容。
But all of that rests firmly on the foundation of this thing we call the autonomic nervous system.
但所有这一切都牢固地建立在我们称之为自主神经系统的基础上。
This stress modulation, this calming modulation system.
这种压力调节，这种平静调节系统。
Again, whether or not you're activated or you're calm is not good or bad.
再说一遍，你是否活跃或是否冷静都没有好坏之分。
It depends on the situation.
这取决于具体情况。
Certainly, when you want to fall asleep, being activated isn't good.
当然，当你想睡觉时，被激活并不好。
When you have work to do, being activated is great.
当你有工作要做时，被激活是很棒的。
So, I hope today you are 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.
所以，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。
Great for us in certain contexts and problematic in other contexts.
在某些情况下对我们来说非常有用，但在其他情况下却有问题。
Andrew Huberman:
安德鲁·休伯曼：
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.
并且，还要考虑一下我提出的各种工具，它们可以让您调整和调节您内部的警觉或平静水平，以便您可以更有效地投入生活，包括睡眠、社交联系以及您必须做的工作。
And of course, acknowledges that the events in the world are beyond our control.
当然，承认世界上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。
Of course, there are other tools out there.
当然，还有其他工具。
As always, I'll say it, I strive to be accurate, but I'll never be exhaustive.
一如既往，我会说，我力求准确，但永远不会详尽无遗。
I might have exhausted you.
我可能已经让你筋疲力尽了。
I might have cured your insomnia with this discussion today.
我今天的讨论也许可以治愈你的失眠症。
But in all seriousness, my goal is to bring you tools and information so that you can manage better through life.
但严肃地说，我的目标是为您提供工具和信息，以便您能够更好地管理生活。
Andrew Huberman:
安德鲁·休伯曼：
So, thanks so much.
所以，非常感谢。
I very much want to thank all of you for your support for the podcast.
我非常感谢大家对播客的支持。
It's really been wonderful.
这真的太棒了。
If you've subscribed to the podcast on YouTube, Apple or Spotify, or maybe even all three, terrific.
如果您已经在 YouTube、Apple 或 Spotify 上订阅了该播客，或者甚至在这三个网站上订阅了该播客，那就太棒了。
If you haven't, please do subscribe on YouTube, Apple or Spotify, or maybe even all three, which would be wonderful.
如果还没有，请在 YouTube、Apple 或 Spotify 上订阅，或者甚至三者都订阅，那就太棒了。
On Apple, you can leave a five star review if you think we deserve that, as well as a comment reviewing us.
在 Apple 上，如果您认为我们值得五星级评价，您可以留下五星级评价，也可以留下评论我们。
If you have suggestions, if you have questions regarding the content of the podcast or things that you'd like us to cover in the future, please put those in the comment section on YouTube.
如果您有建议、对播客内容有疑问或希望我们将来介绍的内容，请在 YouTube 的评论部分中提出。
As well, if you could recommend the podcast to friends, family members, coworkers that you think would benefit from the information, maybe even send them the links if you like.
同样，如果您可以将播客推荐给您认为会从这些信息中受益的朋友、家人、同事，如果您愿意，甚至可以向他们发送链接。
That's tremendously helpful.
这非常有帮助。
In addition, if you want to follow us on Twitter, we're there @HubermanLab or on Instagram, @HubermanLab.
此外，如果您想在 Twitter 上关注我们，请@HubermanLab 或在 Instagram 上@HubermanLab。
I also do some content on Huberman lab, little neuroscience posts.
我还在 Huberman 实验室做了一些内容，一些神经科学的小帖子。
Some are reposts of clips from the podcast, others are unique content that you won't find on the podcast, so you can follow us at @HubermanLab.
有些是播客中剪辑的转发，其他则是您在播客上找不到的独特内容，因此您可以通过@HubermanLab 关注我们。
Andrew Huberman:
安德鲁·休伯曼：
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.
我希望您认真思考压力以及如何控制压力。
And above all, as always, thank you for your interest in science.
最重要的是，一如既往，感谢您对科学的兴趣。