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.