Tag: Andrew Huberman

Physiology

Periods of learning should be about 90mins

Chris Labs

That will include 5-10mins of warm-up. But for the middle of that bout of learning, you should be able to maintain focus for about an hour or so. For that period, remove all other distractions. But the real secret is that neuralplasticity doesn’t occur during wakefulness, it occurs during sleep. The learning will occur in the next 2-3 nights and then you should have acquired that knowledge forever. That’s why you should end that 90mins of focus with a period of NSDR (Non Sleep Deep Rest) for about 20mins. That could be naps that are less than 90mins. How to … Continue reading Periods of learning should be about 90mins

Physiology

Triggering the release of hormones to open neuralplasticity

Chris Labs

However alertness alone is not enough for neuroplasticity. If you get these three hormones released: Epinephrine -> For Alertness Acetylcholine released from brain stems -> Acts as a spotlight. Acetylcholine from Nucleus Basalis of Meynert You can change your brain. Actually your brain will change. Anything you experience will lead to massive bouts of learning. You cannot just experience things passively and expect to learn. How to get those hormones released: Epinephrine Through a cup of coffee and a good night of sleep. You can increase alertness out of love, hate, anger or fear. If you’re not motivated, you should … Continue reading Triggering the release of hormones to open neuralplasticity

Physiology

Using visual focus to increase attention and learning.

Chris Labs

Spending just 60 to 120 seconds focusing your gaze on a small window of your screen, it doesn’t only increase your visual acuity for that thing, but it also increase your attention. As we get more tired, we blink more. You should practice not blinking as a way to increase your focus. Blinks actually reset our perception of time and space. The more you can do this, the more you can maintain a cone of mental focus. How to focus to change your brain, Huberman Lab, 60mins. Continue reading Using visual focus to increase attention and learning.

Physiology

Double inhales then long exhale to calm down

Chris Labs

The double inhale then long exhale which is the Physiological Sigh takes advantage of the second inhale, even if it’s just a tiny bit more air. You got millions of little sacks in your lunges (that makes the area of your lunges as big as a tennis court) and carbon dioxide builds up in those little chambers when we are stressed. This makes us agitated. The double inhale will reinflate those little sacks and the long exhale is now much more effective at getting rid of the carbon dioxide in your blood. This will calm you down very quickly. You … Continue reading Double inhales then long exhale to calm down

Physiology

Control your heart rate directly to calm or to be more alert

Chris Labs

Through the interactions between the sympathetic and parasympathetic nervous system. Here’s how it works: -When you inhale (whether through the mouth or the nose), the diaphragm moves down because the lunges expand. Your heart gets a little bit bigger in that expanded space. As a consequence, whatever blood is in there is now moving slower in that larger volume. There’s a little group of neurons, the Sinoatrial Node in the heart, that pays attention to the blood flow in the heart. It will send a signal up to the brain that blood is moving more slowly through the heart. The … Continue reading Control your heart rate directly to calm or to be more alert