In this episode 19 protocols
▶ 29:46 Deliberate Cold Exposure Behaviors “You could tell yourself, oh, I heard on a previous Huberman Lab podcast or on an Instagram post that cold water exposure can be beneficial for metabolism and resilience, et cetera, and indeed it can, and you can decide to get into the water, and to stretch out your body, not to huddle, and you can fight those reflexes.” ▷ 51:11 Prolonged Exposure Therapy Behaviors “There are three forms of therapy that, purely through the use of language, have been shown to have very strong positive impact, meaning reduce fears and traumas. And those three are prolonged exposure therapy, cognitive processing, or CPT, and cognitive behavioral therapy.” ▷ 51:11 Cognitive Processing Therapy Behaviors “There are three forms of therapy that, purely through the use of language, have been shown to have very strong positive impact, meaning reduce fears and traumas. And those three are prolonged exposure therapy, cognitive processing, or CPT, and cognitive behavioral therapy.” ▷ 51:11 Cognitive Behavioral Therapy Behaviors “There are three forms of therapy that, purely through the use of language, have been shown to have very strong positive impact, meaning reduce fears and traumas. And those three are prolonged exposure therapy, cognitive processing, or CPT, and cognitive behavioral therapy.” ▷ 1:04:02 Positive Narrative Relearning Behaviors “Then there's a relearning of a new narrative that includes some sort of sense of reward, and that sense of reward has to be tacked back onto the traumatic event or what was previously a traumatic event. And that is all through narrative.” ▷ 1:06:17 EMDR Behaviors “Eye movement desensitization reprocessing involves moving the eyes side to side while recounting a traumatic or fearful narrative, typically with a clinician present. So is EMDR useful? Well, it seems like it works for these single event or kind of constrained event type traumas.” ▷ 1:08:10 Lateral Eye Movements Behaviors “Lateralized eye movements of the sort that I'm describing... reduces activation of the amygdala and related circuitries, which reduces anxiety and reduces the amplitude of the threat reflex, reduces sympathetic autonomic arousal.” ▷ 1:16:24 Sharing a Meal with Trusted People Diet “Social connection with people that we trust, and it doesn't have to be direct physical contact, but just social connection, conversing with, sharing a meal with, it could be physical touch if that's appropriate, those sorts of connections actually serve to reduce the effectiveness or even the levels of tachykinin.” ▷ 1:16:24 Regular Social Connection Behaviors “Social connection with people that we trust, and it doesn't have to be direct physical contact, but just social connection, conversing with, sharing a meal with, it could be physical touch if that's appropriate, those sorts of connections actually serve to reduce the effectiveness or even the levels of tachykinin.” ▷ 1:40:00 Interoceptive-Exteroceptive Self-Assessment Behaviors “There's a biological component that I think we can all assess for ourselves. And that's one of interoceptive versus exteroceptive balance.” ▷ 1:52:01 Physiological Sigh Behaviors “There's a pattern of breathing that we all do in sleep when our carbon dioxide levels in our bloodstream get too high, and we do this when we get claustrophobic, meaning we do it reflexively, and that's a double inhale through the nose, followed by a long exhale.” ▷ 1:52:39 Cyclic Sighing Behaviors “The particular breathing protocol that we've been giving human subjects is for them to do the repeated, what we call cyclic sighing. So double inhale, exhale, double inhale, exhale, double inhale, exhale, repeatedly for five minutes.” ▷ 1:53:42 Cyclic Hyperventilation Behaviors “It involves inhale, exhale, inhale, exhale, very deep, inhale through the nose, exhale through the mouth.” ▷ 1:59:11 Five Minutes Per Day of Deliberate Self-Directed Stress Behaviors “I do think that deliberate self-directed entry into these short bouts of stress is a very promising approach.” ▷ 1:59:55 Quality Nutrition Diet “There are many things that we all can and should do to support our overall mental and physical health. And these are the foundational elements of quality nutrition, what that means to you, quality sleep on a regular basis, ample sleep on a regular basis.” ▷ 2:00:22 Quality Sleep Behaviors “If you're sleeping regularly and for sufficient duration, all of the systems of your fear circuitry are going to function better,” ▷ 2:03:15 Saffron Supplements “The first one is saffron of all things, but there are 12 studies, believe it or not, that orally ingested saffron at 30 milligrams seems to be a reliable dose for reducing anxiety on the standard inventories... Definitely have to check with your doctor, make sure it's right for you.” ▷ 2:04:07 Inositol Supplements “Inositol has been shown to create a very notable decrease in anxiety symptoms. It's a fairly high dose that's used... 18 grams of inositol taken for a full month... The low dose range was about 12 grams of inositol.” ▷ 2:06:36 Kava Supplements “The last compound I want to mention is... kava. Kava has been shown in eight studies to have a very potent effect on reducing anxiety... after a period of about three weeks of treatment with anywhere from 150 milligrams of what are called active kava lactones.”