How to control your mind with your body | ANDREW HUBERMAN

Summary

The script discusses the autonomic nervous system's role in human emotional states. It explains how extreme stress or relaxation affects our thoughts and actions, making it hard to control our mind with thinking alone. The speaker suggests that engaging the body through behaviors like breathing and movement can shift our autonomic state, allowing for clearer thinking and a broader perspective. This is crucial for managing stress and preventing it from spiraling into a self-destructive cycle.

Takeaways

• 🧠 The statement 'cannot control the mind with the mind' refers to the difficulty in managing extreme emotional states like stress or panic through rational thought alone.
• 🌿 The autonomic nervous system (ANS) is responsible for regulating our levels of alertness and plays a significant role in our emotional states.
• 🔍 At the extremes of the ANS, thoughts can become uncontrollable, making it hard to talk or think oneself out of a stressed or anxious state.
• 🔄 The ANS is a two-way system that connects the brain and body, allowing certain behaviors and breathing patterns to shift our emotional states.
• 🤔 When extremely stressed or anxious, it's challenging to redirect focus away from the source of stress and can feel like the state will last forever.
• 🏃‍♂️ Physical activity like walking or running can help alleviate stress by utilizing the body's preparedness for action, which is part of the stress response.
• 🚨 During stress, the body undergoes various physiological changes, such as increased heart rate and the redirection of energy to muscles, preparing for potential action.
• 👀 Stress causes the pupils to dilate, narrowing our visual and mental focus to concentrate on potential threats or issues.
• 🧘‍♀️ Relaxation techniques like meditation, exercise, and social connection can help broaden the mental aperture and reduce stress.
• 😴 Difficulty sleeping due to stress can exacerbate the problem, creating a cycle of compounded stress and emotional distress.

Q & A

What does the phrase 'control the mind with the mind' refer to?

The phrase suggests the difficulty of using one's thoughts to change one's emotional state, especially when under extreme stress or anxiety.

What is the autonomic nervous system and what does it control?

The autonomic nervous system is a part of the nervous system that controls involuntary actions, such as the regulation of heartbeat, blood pressure, and digestion. It is responsible for the 'fight or flight' response, as well as the 'rest and digest' functions.

How does the autonomic nervous system affect our thoughts and actions?

The autonomic nervous system can influence our thoughts and actions by altering our levels of alertness and stress. When it is at extreme ends, it can make our thoughts uncontrollable and our actions reactive rather than thoughtful.

What happens to our thoughts when we are at the extremes of the autonomic nervous system?

At the extremes, our thoughts can become uncontrollable and resemble a 'runaway train,' making it difficult to rationalize or talk ourselves out of our emotional states.

How does the autonomic nervous system connect to the rest of the body?

The autonomic nervous system connects to the brain and all major organs of the body, creating a two-way communication system that allows for the regulation of bodily functions.

What are the two states of mind mentioned in the script where it's hard to control thoughts?

The two states are when one is extremely alert and stressed or panicked, and when one is very close to sleep and feels drowsy and exhausted.

Why is it difficult to take our mind off anxiety when we are in a stressed state?

In a stressed state, our focus narrows and becomes fixated on the source of stress, making it hard to shift our attention elsewhere.

How does the perception of time change when we are in a negative emotional state?

When in a negative emotional state, such as stress or anxiety, it can feel as if the state will last forever, which is a distortion of our perception of time.

What are some behaviors that can help shift our position on the autonomic continuum?

Certain behaviors like meditation, exercise, a healthy meal, and social connection can help shift our position on the autonomic continuum towards a calmer state.

What happens to our body when we are stressed according to the script?

When stressed, our heart rate quickens, fuel is shuttled to the muscles, pupils dilate, and our thinking becomes very narrow, focusing intensely on the stressor.

Why is it beneficial to have a narrow aperture of thinking in certain situations?

A narrow aperture of thinking can be beneficial in emergency situations where quick, focused reactions are needed to respond effectively to a threat.

Outlines

00:00

🧠 Controlling the Mind Through the Body

The paragraph discusses the concept of not being able to control the mind with the mind, particularly when in extreme emotional states such as stress or panic. It introduces the autonomic nervous system, which governs alertness levels and is responsible for the fight or flight response. The speaker explains that at the extremes of the autonomic nervous system, thoughts can become uncontrollable, similar to a runaway train. However, engaging the body through certain behaviors and breathing patterns can shift one's position on the autonomic continuum, thereby influencing the mind and allowing for different thoughts and actions. The speaker also touches on how negative states can distort the perception of time, making them seem permanent, whereas positive states rarely do. The paragraph concludes by emphasizing the importance of looking to the body to control the mind in these extreme states.

05:01

🔍 The Stress Response and Its Effects

This paragraph delves into the physiological responses that occur during stress, anxiety, or fear, which are states of high alertness and awareness. It details how the body prepares for action by increasing heart rate and directing energy towards the muscles, while also narrowing the visual field to focus on immediate threats. The speaker describes the 'narrow aperture' effect on both vision and thinking during stress, which limits the ability to see peripherally and think broadly. The paragraph also discusses how stress can make it difficult to engage in relaxing activities, creating a cycle that's hard to break. It concludes by suggesting that finding ways to reduce autonomic arousal is crucial for breaking out of this cycle and preventing a downward spiral into increased stress and anxiety.

Keywords

💡Autonomic Nervous System

The Autonomic Nervous System (ANS) is the part of the nervous system that controls involuntary actions, such as the beating of the heart and the size of the pupils. In the video, it is described as a 'seesaw' that governs alertness levels, ranging from high stress to deep relaxation. The ANS is crucial for understanding how our body responds to stress and how it can be manipulated to achieve a more balanced state.

💡Fight or Flight

The 'fight or flight' response is a physiological reaction that occurs in response to a perceived harmful event, attack, or threat to survival. It is part of the autonomic nervous system's response to stress. In the script, it is mentioned as one of the extremes of the autonomic nervous system, where the body is highly alert and prepared for action.

💡Rest and Digest

The 'rest and digest' response, also known as the parasympathetic nervous system, is the counterpart to the fight or flight response. It is associated with low alertness and is activated when the body is in a relaxed state. The video script discusses how the autonomic nervous system balances these states, which are essential for overall well-being.

💡Stress

Stress is a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. It is one of the key themes in the video, where the speaker discusses how stress can lead to a narrow aperture of thinking and vision, making it difficult to escape from the stress cycle. The script provides examples of how stress affects the body and mind.

💡Anxiety

Anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome. The video script connects anxiety to the autonomic nervous system and discusses how it can create a sense of being stuck in a negative state of mind, which is difficult to overcome through thought alone.

💡Panic

Panic is a sudden feeling of extreme fear or anxiety. It is mentioned alongside stress and anxiety as a state that can put the autonomic nervous system at an extreme, making rational thought and calm behavior challenging. The script uses panic as an example of a state that can be hard to control with the mind alone.

💡Third Personing

Third personing is a psychological coping mechanism where a person thinks about themselves in the third person to gain perspective or distance from a situation. The video script mentions this as a strategy people might use to try to rationalize their way out of extreme emotional states, but it acknowledges that it can be ineffective when the autonomic nervous system is in a heightened state.

💡Apertures of Thinking

The 'apertures of thinking' is a metaphor used in the video to describe the breadth or narrowness of a person's thought processes. When under stress, the aperture becomes very narrow, focusing intensely on the stressor and making it difficult to think about anything else. This concept is used to explain why stress can be so consuming and how it can be hard to break out of negative thought patterns.

💡Narrow Aperture of Vision

A 'narrow aperture of vision' refers to a limited field of view, both literally and metaphorically. In the context of the video, it is used to describe how stress can cause a person to focus narrowly on a problem, missing the broader context. The script explains that this narrowing is a physiological response that prepares the body for action but can be detrimental to problem-solving.

💡Self-Destructive Cycle

A 'self-destructive cycle' is a pattern of behavior that leads to negative outcomes for oneself. The video script uses this term to describe how stress can lead to a cycle of worsening conditions, such as not being able to sleep, which then compounds the stress. This concept is used to highlight the importance of finding ways to break out of such cycles.

💡Coping Mechanisms

Coping mechanisms are strategies that individuals use to manage stress or difficult emotions. The video script lists several, such as meditation, exercise, and social connection, as ways to shift the autonomic nervous system's state and break out of extreme emotional states. These mechanisms are presented as tools to help manage the autonomic nervous system's impact on the mind.

Highlights

The statement 'control the mind with the mind' refers to the difficulty of managing mental states through thought alone.

Relaxed and happy states allow for better decision-making and control over one's environment.

The autonomic nervous system governs alertness levels and is responsible for the fight or flight response.

At extremes of the autonomic nervous system, thoughts can become uncontrollable like a runaway train.

The autonomic nervous system connects to all organs of the body and can be influenced by behaviors and breathing patterns.

Shifting one's position on the autonomic continuum can change thought patterns and actions.

When extremely stressed or anxious, it's hard to take focus off the source of distress.

Anxiety can create a perception that the current state will last forever.

Engaging with the body through certain behaviors can help control the mind.

Stress, panic, and anxiety are high-alert states that can be difficult to manage.

Stress responses include increased heart rate and the redirection of energy to muscles.

Stress can cause a narrowing of visual and cognitive focus, limiting peripheral vision and expansive thinking.

Stress can make it difficult to engage in activities that might alleviate it.

There are practical ways to reduce autonomic arousal and shift out of a narrow stress mindset.

Stress can be adaptive in certain situations, such as emergencies, but is often undesired in daily life.

Sleep issues can compound stress, creating a cycle of increased anxiety and sleeplessness.

Meditation, exercise, and social connection are ways to relax and manage stress.

Transcripts

what do you mean when you say you cannot

control the mind with the mind

yeah that statement really emerges from

the fact that if we are in a pretty

relaxed state or if we are happy we

generally feel like we can do what we

want to do we can maneuver through our

environment we can make choices that are

reasonable but oftentimes we're not in

relaxed and happy States that's just

part of The Human Experience obviously

and there is a fundamental feature to

the nervous system which is this thing

they call the autonomic nervous system

which is just fancy nerd speak for the

components of your nervous system that

raise your levels of alertness or bring

them way down sometimes we hear fight or

flight rest and digest but this system

governs all that but a lot more and

basically what happens is when we are at

the extremes of the autonomic what I

call seesaw of very very alert to the

point of being really stressed or

panicked or concerned or if we are very

close to sleep and we're drowsy and

we're exhausted

at those

points along the autonomic nervous

system

our thoughts become a bit like a runaway

train you know if you're very upset it's

hard to talk yourself out of it if

you're stressed it's hard to think

yourself out of it in fact you can start

doing all sorts of third personing and

rationalization you can call someone you

can text somebody it's very hard to get

yourself out of those states with

thinking alone

but the beauty of the autonomic nervous

system is that it traverses the brain

and the body and it connects to

essentially all the organs of the body

and it's a two-way street such that

certain behaviors even certain patterns

of breathing

Etc allow us to shift where we are on

the autonomic Continuum between very

very alert and stressed and very calm

and thereby give our mind a shift also

in terms of the kinds of thoughts that

we can entertain the sorts of actions

that we can engage in to make this

concrete if you're very very stressed

you're very upset

two things happen one it's very hard to

take your focus off whatever it is

that's upsetting you and if you don't

know what's upsetting you you know pure

anxiety but you don't know why it's very

hard to take your mind off of the

feelings of anxiety

in those states of mind

there's another component which is that

for whatever reason and no one really

understands why this is it feels as if

the state that you're in will go on

forever now when we're in happy relaxed

States rarely do we think gosh this is

going to go on forever and yet when we

are in these unfortunate states of mind

we get the idea somehow it sort of

hijacks our perception of time and we

feel like this is never going to stop

if we turn to the body and certain

behaviors let me talk about what those

are we are able to move ourselves along

the autonomic Continuum and at that

point when we've done that successfully

it's actually quite straightforward to

do we are able to think about things

differently we start to get a sense that

the way we feel might not be the way

we're going to feel forever and it's in

those shifts that we start to realize ah

my mind actually is not my best friend

at these extremes but there's a lot more

to it you're only getting the tip of the

iceberg in those States so that's why I

say if you can't control the mind with

the Mind look to the body to control the

mind

how would that be adaptive how would it

be adaptive for us to focus all of our

attention onto the anxiety is that

something that you could see a useful

absolutely so let's take stress as an

example and this could be stress Panic

anxiety you know each one of those has a

definition in medical terms

psychological terms but to be fair no

one really knows how to draw the line in

the brain between fear and Stress and

Anxiety but we can say with certainty

that all of those States involve high

levels of alertness high levels of

awareness sometimes for things in our

environment and sometimes just for

what's going on internally

when we are stressed anxious afraid

waking up in the middle of the night

doesn't matter what triggered it there

are a couple basic things that happen to

all of us first of all our heart rate

quickens that's kind of an obvious one

fuel from our muscles and our liver is

shuttled to particular organs of the

body and away from others

in particular fuel is shuttled towards

the big muscles of the body you generate

large movements this is why we Quake a

bit when we're stressed the hands will

shake it's preparing us for we are

prepared for movement how does that

prepare us for movement

um the shaking actually is the

consequence of trying to not move when

we are stressed basically this is why

taking a walk or a run you actually feel

like you can kind of dispel the stress

you're not actually dispelling the

stress what's happened is it's like the

ARP the RPM are getting cranked up it's

like idling it

right it's you know you could sit there

in a parked car and do that but

basically you take the thing out of park

and it just wants to go and so a lot of

the times when we're stressed it's in

conditions in which we're trying to

remain still public speaking and a tough

argument you know at the doctor's office

about to get an injection you know it

depends on what stresses people

obviously but that Readiness for Action

is a second component so heart rate

Readiness for Action by way of shuttling

glucose and other fuels to the muscles

and then away from the reproductive

organs from digestive organs Etc because

that's just not the right time for that

another very very powerful feature of

this response

is that our our pupils of our eyes the

dark parts of our eyes get big now you

might think that that expands your

visual field but actually the way the

Optics of the eye work that narrows the

aperture of your visual field so when

you are stressed you literally are

seeing things through a small aperture

soda straw view of the world as they say

and under those conditions you cannot

see things in your periphery as well as

you could prior to being stressed but

you become exquisitely good at measuring

small detail changes in whatever it is

that you happen to be looking at now

there's a internal process too which is

that the aperture on your thinking also

becomes very very narrow so that if for

instance well I had this happen the

other day I I heard something very

stressful I couldn't think about

anything else right and that might just

seem logical like of course you can't

think about anything else very stressful

you're concerned about this but my mind

wasn't thinking about this particular

incident it was thinking if this then

this then if that and that and that and

that and so you start you know dropping

into the future you start dropping into

the past like oh God why did we do that

why you know and you start doing all

that kind of cycling through things

and of course there are so many things

that can help relax us meditation

exercise a nice healthy meal social

connection but the fifth column of the

stress response is that your aperture

Vision your aperture of thinking gets

very narrow and it becomes harder and

harder to do the very things that would

keep you out of stress and so this is

kind of the the double-edged sword that

is stress and so all the more reason why

in those moments if the stress is not

desired because there are moments when

stress is desired you know you're

navigating an emergency Etc but if you

don't want to be in that narrow aperture

of thinking and vision Etc then you need

to find some way to bring your level of

autonomic arousal as it's called down

slightly so that you can start thinking

about other possibilities or you know

there are instances I think everyone's

been in this kind of situation where the

thing that's stressing you out is not

going to get resolved today and you need

to sleep and of course you know you need

to sleep and then you can't sleep and

then of course that creates a

compounding stress and now you're

stressed about not being able to sleep

and then over the course of the next few

days you you know dissolve into a puddle

of tears but fortunately there are ways

out of that kind of self-destruction