In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being. I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain a balanced, healthy life. Episode show notes: https://go.hubermanlab.com/D9nUxLz Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode: https://youtu.be/ntfcfJ28eiU Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *Timestamps* 00:00:00 Huberman Lab Essentials; Emotions & Stress 00:02:37 What is Stress? 00:04:23 Short-Term Stress Response 00:06:49 Breathwork to Reduce Stress; Tool: Physiological Sigh 00:11:52 Physiologic Sigh, Carbon Dioxide & Rapid Stress Reduction 00:13:30 Short-Term Stress, Positive Benefits, Immune System 00:16:35 Tool: Deliberate Hyperventilation, Adrenaline & Infection 00:21:01 Raising Stress Threshold, Tool: Eye Dilation 00:25:00 Mitigating Long-Term Stress; Tool: Social Connection, Delight 00:28:58 Melatonin, Caution 00:30:06 L-theanine, Ashwagandha 00:31:19 Recap & Key Takeaways Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer