Re-tooling Your Limbic System

Summary

This script delves into the human limbic system, a key part of the brain that triggers fight, flight, freeze, and other instinctual responses. It explains how emotional identification with certain values or beliefs can activate this system even without physical danger, causing internal reactions similar to a life-threatening event. The speaker advises recognizing these triggers and learning to let go of non-essential identifications to achieve a more authentic self. Techniques for managing the limbic system's impact during stress, such as deep breathing and understanding the role of the vagus nerve, are also discussed to maintain executive functions and open communication.

Takeaways

• 🧠 The limbic system is a part of the brain that activates during certain emotional responses, including fight, flight, feeding, and mating behaviors.
• 🔥 When there's no physical danger but you feel a strong emotional reaction, it indicates an emotional identification with something that is being challenged.
• 🚗 Cognition can be extended into tools and objects, such as a car or a hammer, which we perceive as an extension of ourselves.
• 🧐 The concept of '4E cognition' suggests that our cognition can be embodied, extended, enactive, and distributed, including into ideologies and collective intelligence.
• 🆚 Emotional identification with ideas or beliefs can trigger the same internal reactions as physical threats, causing the body to respond as if in danger.
• 💡 Recognizing when your body is reacting to non-physical threats can be a sign to let go of emotional attachments that are not truly part of your identity.
• 🤔 The limbic system is also involved in decision-making and can be triggered into fight, flight, freeze, fawn, or feeding modes in response to perceived threats.
• 🧘‍♂️ Techniques such as deep breathing and humming through the nose can help regulate the vagus nerve and calm the limbic system's response.
• 🧠 The prefrontal cortex, responsible for higher-level thought and executive functions, can be impaired during times of high emotional arousal due to the limbic system's activation.
• 🔁 Repeated training is essential for combat and other high-stress situations to turn necessary responses into muscle memory, ensuring effective action when executive functions are diminished.
• 💔 The vagus nerve is connected to the limbic system and can cause physical sensations of distress, such as heartache or butterflies in the stomach, during emotional upheaval.

Q & A

What is the limbic system and why is it significant in our emotional responses?

The limbic system is a set of brain structures involved in emotions, survival instincts, and memory. It is significant in emotional responses because it triggers reactions like fight, flight, and freeze in response to perceived threats, even if those threats are not physically present.

How does the limbic system relate to the concept of 'fight or flight' mode?

The limbic system initiates 'fight or flight' mode when it perceives a threat, preparing the body to either confront or escape danger. This response can be triggered even in the absence of physical danger if an individual feels emotionally threatened.

What is meant by '4E cognition' in the context of the script?

'4E cognition' refers to embodied, extended, enacted, and embedded cognition. It suggests that our cognition is not just in our brains but can extend into tools, environments, and social interactions, influencing how we perceive and react to the world.

How can our identification with certain ideas or beliefs trigger a limbic system response?

When we emotionally identify with certain ideas or beliefs, any perceived attack on those can trigger a limbic system response as if we are under personal threat. This can lead to strong emotional reactions even when there is no physical danger.

What is the role of the limbic system in non-threatening situations like flirting or mating?

In non-threatening situations, the limbic system is involved in regulating emotions and behaviors related to social bonding and reproduction, such as flirting and mating.

How does the speaker suggest identifying what we emotionally identify with during moments of anxiety?

The speaker suggests that during moments of anxiety, one should reflect on what they value and are emotionally identified with that is being challenged, as this can indicate what needs to be let go to achieve personal growth.

What does the speaker mean by 'ego deaths' and why are they necessary for personal growth?

'Ego deaths' refer to the process of letting go of aspects of one's identity or beliefs that are no longer serving them. They are necessary for personal growth because they allow for the shedding of outdated or limiting identities to become one's true self.

How can repeated training help in managing the limbic system's response during high-stress situations?

Repeated training can help turn responses into muscle memory, allowing individuals to act effectively during high-stress situations without relying on the executive functions of the brain, which can shut down during intense activation of the limbic system.

What is the connection between the limbic system and the vagus nerve, and why is it important?

The vagus nerve is connected to the limbic system and plays a role in the body's response to stress and social bonding. Understanding this connection can help individuals regulate their responses to stress and maintain openness during social interactions.

What techniques can help calm the vagus nerve and prevent entering fight or flight mode during social interactions?

Techniques such as deep breathing through the nose and humming can help calm the vagus nerve and prevent the onset of fight or flight mode, allowing for more open and rational communication during social interactions.

Why is it important to maintain calmness on the inside during challenging situations according to the script?

Maintaining calmness on the inside is important because it ensures that the higher-level executive functions of the prefrontal cortex remain available, allowing for better decision-making and logical thinking during challenging situations.

Outlines

00:00

🧠 Emotional Identification and the Limbic System

The first paragraph discusses the role of the limbic system in human emotions and reactions. It explains how certain emotional triggers can activate the limbic system, leading to fight or flight responses even in the absence of physical danger. The speaker uses the example of identifying with being a Baptist and how derogatory comments about it can trigger a strong emotional response. The concept of 4E cognition—extended, embodied, enactive, and collective—is introduced, emphasizing how our cognition can be extended into tools, objects, and even ideologies. The paragraph also touches on the idea of 'ego death' and the importance of letting go of emotional attachments that are not essential to one's identity.

05:03

🛡️ Combat Training and Emotional Regulation

The second paragraph delves into the importance of emotional regulation, especially in high-stress situations like combat. It describes how the limbic system can be triggered in such scenarios, causing the higher-level executive functions of the brain to be temporarily impaired. The speaker highlights the necessity of training to develop muscle memory and instinctive responses to handle these situations effectively. The paragraph also mentions the role of the vagus nerve in emotional responses and introduces polyvagal theory, suggesting that understanding and regulating the vagus nerve can help maintain openness and calmness during challenging conversations or debates.

10:03

🌟 Techniques for Emotional and Vagus Nerve Regulation

The third paragraph focuses on practical techniques for managing the emotional responses triggered by the limbic system and the activation of the vagus nerve. It discusses the physical sensations associated with the vagus nerve, such as 'butterflies in the stomach' during nervousness or heartache after a breakup. The speaker provides tips on how to calm the vagus nerve activation, such as deep nasal breathing and humming, which can help to regain an open mindset and maintain executive thought functions during tense situations. The paragraph emphasizes the importance of being able to switch between fight or flight mode and an open, calm state to effectively handle various social and professional interactions.

Keywords

💡Limbic System

The limbic system is a group of interconnected brain structures involved in emotion, memory, and survival instincts. In the video, it is highlighted as the part of the brain that triggers fight or flight mode in response to perceived threats, and is also connected to emotions and identity. The script discusses how the limbic system's response can be inappropriately activated in the absence of physical danger, indicating emotional attachment to certain ideas or identities.

💡Fight or Flight

Fight or flight is a physiological response to a perceived threat, preparing the body to either confront or escape the danger. The video script uses this concept to explain how the limbic system's activation can be triggered by emotional challenges, such as feeling attacked or threatened in an identity-related context, even when there is no actual physical danger present.

💡Emotional Identification

Emotional identification refers to the psychological process of associating oneself with certain ideas, beliefs, or identities. The script discusses how strong emotional identification with aspects of one's self can lead to the limbic system's fight or flight response, even in non-threatening situations, highlighting the need to recognize and let go of such attachments.

💡Extended Cognition

Extended cognition is a theory suggesting that cognitive processes can extend beyond the brain and include external tools or environments. The video script uses this concept to explain how people can perceive objects like cars or tools as extensions of themselves, and how this can influence the activation of the limbic system and emotional responses.

💡Collective Intelligence

Collective intelligence is the shared or group intelligence that emerges from the collaboration or competition of many individuals. The script briefly mentions that cognition can extend into collective intelligence, suggesting that the limbic system's responses can be influenced by group dynamics and shared beliefs or ideologies.

💡Ego Death

Ego death is a psychological term referring to the process of shedding attachments to one's identity and beliefs, often leading to personal growth or transformation. The video script discusses ego death as a necessary process to become one's true self, suggesting that self-imposed ego deaths through self-examination are preferable to those forced by external circumstances.

💡Freezing

Freezing is a response to extreme fear where an individual becomes paralyzed and unable to react. The script describes this as a potential reaction of the limbic system when someone is so scared that they do not know how to respond, illustrating the different ways the limbic system can respond to perceived threats.

💡Fawning

Fawning is a behavior where an individual attempts to appease or gain favor with a perceived threat, often through submissive or ingratiating actions. The video script uses this concept to describe a response to danger, where instead of confronting the issue, a person might try to win over the source of the threat, as seen in certain personality disorders or reality TV scenarios.

💡Polyvagal Theory

Polyvagal Theory, developed by Stephen Porges, explores the role of the vagus nerve in regulating our physiological state and social behavior. The script recommends looking into this theory, as it explains how the vagus nerve is connected to the limbic system and can influence our emotional responses and reactions to stress, including the ability to remain open and engaged in social situations.

💡Prefrontal Cortex

The prefrontal cortex is the part of the brain responsible for higher-level thought processes, such as problem-solving, decision-making, and executive functions. The video script explains that when the limbic system is triggered, the prefrontal cortex's functions can be impaired, leading to a reduced ability to think logically and make sound decisions, which is why it's important to manage emotional triggers and maintain calmness.

💡Muscle Memory

Muscle memory refers to the process by which the body learns and remembers motor tasks, allowing for automatic execution without conscious thought. The script discusses the importance of training muscle memory in combat situations, where the limbic system's activation can impair conscious thought, and the need to rely on automatic responses that have been ingrained through repetition.

Highlights

The limbic system, highlighted in green, is a crucial part of the brain involved in emotional responses and is triggered during fight or flight situations.

Emotional identification with certain beliefs or ideas can cause the body to react as if under physical threat when those beliefs are challenged.

Cognition can be extended into tools and objects, influencing how we perceive and interact with our environment.

Distributed cognition and collective intelligence are concepts where cognition is not solely within the brain but can be shared and extended.

The concept of embodied cognition suggests that our physical state and environment can influence our thoughts and reactions.

When emotionally triggered, the body may react as if facing a physical danger, even when there is none present.

The limbic system is also responsible for feeding, flirting, mating, and other behaviors, not just fight or flight.

Identifying what you emotionally value during a trigger can help in understanding what needs to be let go for personal growth.

Ego deaths, or the process of shedding old identities, are necessary for personal growth and can be self-imposed through self-examination.

Freezing and fawning are responses to fear, where individuals either become paralyzed or try to appease the source of danger.

Combat training often involves muscle memory development to ensure executive functions are maintained during high-stress situations.

The prefrontal cortex, responsible for higher-level thought and problem-solving, can be impaired during times of high anxiety or stress.

Internal calmness is essential to maintain access to the executive functions of the brain during challenging situations.

The vagus nerve is connected to the limbic system and plays a role in emotional responses, including the sensation of 'butterflies' in the stomach.

Polyvagal theory offers insights into how the vagus nerve affects our emotional state and provides techniques for regulation.

Breathing techniques and humming through the nose can help calm the vagus nerve and prevent entering fight or flight mode.

The ability to remain open and not enter fight or flight mode is crucial for maintaining effective communication and problem-solving.

Transcripts

we've previously talked about things

like the lyic

system okay and this limic system is

this little part of your brain I have it

highlighted in green on this slide over

here it's that part of your brain right

there basically and things certain

things happen when you are triggered in

a certain way and there are certain

times when they should

happen if you're walking outside and you

suddenly encounter a wild

animal yeah you're probably going to go

into fight or flight mode

okay but when you feel yourself going

into fight ORF flight mode when there's

no physical danger around what that

indicates is that something is being

challenged which you emotionally

identify with so if I emotionally

identify with being a

Baptist and then somebody is competently

denigrating what it means to be a

Baptist

my body starts reacting as if part of me

is dying as if part of me is being

threatened like somebody's going to cut

off a limb or something because I have

extended your your cognition 4E

cognition can be extended into different

tools when you hit somebody with your

car you say I hit them well your car hit

them but you see it as an extension of

yourself when you're holding a hammer

you see it as an extension of yourself

it actually acts like an extension of

your arm a car you kind of get used to

exactly where the corners and bumpers

are and and how close you can cut it

before you're going to hit something

else when you're turning tight corners

and that sort of thing because your your

cognition is extended and your cognition

can be extended into distributed

cognition and into collective

intelligence and your cognition can be

distributed into ideology into fake

things like ideology okay Co can be

extended into here your embodied sense

of embodied cognition so when somebody

comes along to cut this off and talk

about how dumb and stupid Wayne gudum is

your body because you identify with that

and you have extended your embodied

cognition into that set of ideas your

body starts to undergo the same internal

reactions as if perhaps you were

actually going to lose a limb from a

shark

bite okay your body doesn't know the

difference between real Mortal danger

and uh identity danger in some cases

so when you feel your body acting up

when you're not in any physical danger

that is a sign to you that you are

emotionally identified with something

that is in fact not you and that is

something that you would need to learn

to realize that is not you and let go of

it and no longer identify with it stop

identifying with things that aren't you

learn what they are learn all the things

that are not you what are the things

that are not me nothing is you so the

limic system when it's challenged it'll

put us in Fireflight mode or that's also

it's responsible for feeding feeling

flirting and

mating put flirting in there sometimes

there some other FWS that are

substituted in there depending on what

list you look at but you get the idea

freezing

fawning uh and

so fight fighting is obvious you want to

take your stand it's time to fight

flight or flee is to run away right your

lyic system triggers this or feeding

when you're hungry and you want to eat

your lyic system is involved with that

when you're feeling emotions anger

sadness

Joy your lyic system is involved with

some of those when you

are when you have impulses for flirting

or mating your lyic system is involved

with those as

well freezing is when somebody is so so

scared that they just don't know what to

do and they just

freeze John says if you're triggered

identify identify the thing that is

valued and that's that's a really good

tip it's a really good homework thing is

when you start to feel that triggering

happen you start to feel that that

anxiety rise inside you think about what

it is that you are emotionally

identified with that you value that is

being called into question and that is

an indic indicator of what needs to be

let go for you to become who you really

are because you have to have a series of

ego deaths to become who you really are

and it's a lot easier trust me it's a

lot easier to have ego deaths that you

self-impose by by careful

self-examination examine yourself to see

whether you be in the faith see how that

verse means something so much different

now Faith is a

verb it's a really good tip it's a lot

easier to have an death this way then

for circumstances the universe God or

whatever you want to attribute it to to

forcefully force you into an ego death

by removing something not of your

choosing or

realization and then you're fighting

resentment at the same time you're

having to realize what you need to let

go of just makes it more difficult

freezing is when uh people are afraid

and they go into paralysis mode or

fawning when you sense you're in some

kind of danger and you just Fawn all

over the source of the danger in hopes

that they will like

you people with histrionic personality

disorder do this a lot actually saw an

example of this on TV my wife and I

watch some she calls it her junk TV some

of these reality dating shows and you

see different couples when there's a cha

tough and challenging situation instead

of dealing with the problem some some

people instead of dealing with the

problem they start attacking each other

some people instead of dealing with the

problem they automatically start trying

to appeal to each other like either

sexually or some other way something

like that to try to to try to tame the

beast but still without actually

addressing the issue that's at hand the

reason people have to go through so much

combat training is because once you get

trigger once you get triggered you're

basically a talking monkey you really

you are you're you're basically in your

animal

space of your

brain and you're basically a talking

monkey so all the executive functions

notice that little red blockout area I

have

that over the prefrontal cortex which

controls the higher level thought

problem solving and the executive

functions of the brain that goes out the

window as soon as you're triggered so it

could be triggered in combat like that's

a legitimate time to be triggered

because it's really life for death is

really physical danger there all right

so it's probably not a sign that you're

carnal if you're in a firefight if

you're a police officer and uh you're in

a firefight and your adrenaline's

pumping your anxiety is high uh that's

perfectly natural it's exactly what that

system in your body is for okay but the

problem is decisions really matter okay

so when people are training for combat

or training to possibly be in firefights

they have to train train train train

train to turn a lot of these things into

muscle memories because once the real

bullets start flying in a real scenario

all those executive functions of the of

the brain shut down they're no longer

there all the reasoning that you have

all the rules of engagement all that

stuff goes out the window and you can't

think like that anymore so you have to

have it trained into you by repetition

so it gets down into that the part of

your brain that's going to be active

during that time your lyic system

that's why they try they train when I

was in training in the army they would

have us low crawling across Fields going

in the mud and through barbwire and all

this while they have live rounds going

off around us to so you could see what

it feels like so you could as much as

it's possible while still being safe

feel the danger being close to you while

you're still having to perform and

operate so that's what happens and the

same thing happens

a coule may get into a heated

argument and the same thing happens the

the parts of their brain that they need

as soon as you get triggered the parts

of your brain and that's that's one of

the reasons you really want to work on

this internal thing so you might be

controlling yourself

externally but

internally the degree to which your

anxiety has risen through all those

systems in your body is the degree to

which your prefrontal cortex is no

longer available to you so you might be

able to look calm on the outside but

you're just stupid as a monkey because

it's still your lyic system that's like

really pumping away in there and not

your prefrontal cortex so you're not

going to be able to make as much good

sense employ logic as well you see those

kinds of things you're going to be

basically impaired in some of those

areas even if you're able to remain calm

on the outside so you want to bring you

want to really embody that calmness on

the inside to make to make it a reality

on the inside so that the higher level

executive functions of the prefrontal

cortex are still available to you when

you're in a challenging situation this

happens all the time in theological

debates too so something that's

connected to the limic system is also

the vagus nerve and I I highly recommend

that you look up poly vagal Theory some

people think oh it's Theory it doesn't

mean it's a hard science no it's a hard

science and you can actually learn to

regulate when you feel your vagus nerve

acting up you see how far down this vus

nerve goes see this yellow this sets of

yellow nerves that go down into the

chest and they go down all the way into

the stomach when you get butterflies in

your stomach when you're nervous that's

the Vegas nerve that's how far down it

goes it's connected to your limpic

system when your heart hurts after you

broke up with somebody that's the Vegas

nerve it's connected to your Olympic

system when somebody dies and you just

feel like physical pain in your chest

that's the Vagas nerve acting up it's

connected to your lmic system so

understanding how the Vegas nerve works

you can actually regulate it you can

actually breathe on the spot and oh my

Vegas so as soon as you go into fight or

flight mode you cannot remain open and

if you're in a situation where you need

to remain open is like say you're trying

to have a calm collected conversation

with somebody like a like a church

member or a spouse or a kid or whatever

or you're in court okay when you feel

that Vegas nerve acting up it helps to

know that oh I know this is my Vegas

nerve acting up I know that it's

prompting me to go into fight ORF flight

mode

I also know that I'm going to be no

better than a talking ape once that

happens and my executive thought

functions are not going to be available

to me which is not a good thing to

happen in those situations and so I need

to calm back down and get back to open

and there are certain things little

little techniques people have learned

like taking deep breaths while you know

this especially breathing out the nose

in in and out the nose it's helpful and

they actually say and I would not try

this in public like if I'm actually

sitting in a courtroom I would not try

this but if you're by yourself if you

hum through your

nose so you feel it vibrate in your nose

that actually helps calm down vegus

nerve activation more rapidly okay just

little little tips and tricks about how

your body works and how you can help get

yourself back into an open mindset so

you can have a discussion without being

because you can't be open and in fight

ORF flight mode you can be one or the

other it's like a trigger it's a switch

that goes one way or the other cannot be

and both