Thank you so much for being here.

非常感謝你們的到來。

Delighted to be here. Thank you.

很高興來到這裡。謝謝。

For anyone not familiar with your background, can you explain what type of work does a neuroscientist actually typically do?

對於不熟悉您背景的人，您能解釋一下神經科學家通常從事什麼類型的工作嗎？

Sure. So, a neuroscientist is somebody that wants to understand the nervous system, which is the brain and spinal cord.

當然，神經科學家就是想要了解神經系統，也就是大腦和脊髓的人。

And the brain and spinal cord has a bunch of cells, a bunch of little things there, that connect to all the organs of the body.

大腦和脊髓有許多細胞和小東西，它們連接著身體的所有器官。

The heart, the lungs, the liver, the stomach, and all of those organs are communicating with the brain, and the brain is helping to make all those organs work.

心臟、肺、肝臟、胃等所有這些器官都在與大腦交流，大腦在幫助所有這些器官工作。

A neuroscientist wants to understand how all that happens.

一位神經科學家希望瞭解這一切是如何發生的。

And so, for instance, they can take somebody like you, who's creative and funny, put them in a special scanner with a powerful magnet, and look at what parts of the brain are active, how the body changes, things like heart rate, et cetera, while coming up with something in the creative process.

例如，他們可以把像你這樣有創造力又風趣幽默的人放進一個裝有強力磁鐵的特殊掃描儀中，觀察大腦的哪些部分在活躍，身體如何變化，心率等，同時在創造過程中想出一些東西。

Or if, God forbid, somebody is suffering from some sort of neurologic condition, you can try and understand what brain areas are failing and test different remedies for that.

或者，如果某人患有某種神經系統疾病，你可以嘗試瞭解是哪些大腦區域出現了問題，並測試不同的治療方法。

And my particular laboratory at Stanford studies stress and how to ameliorate stress, and we've also worked on regeneration of the nervous system.

我在斯坦福大學的實驗室研究壓力以及如何緩解壓力，我們還研究神經系統的再生。

So this is the kind of thing that neuroscientists do, and it's been my obsession for a very long time.

這就是神經科學家的工作，也是我長久以來的痴迷。

Yeah, were you always a curious kid?

是啊，你從小就很好奇嗎？

I was, you know, to the extent that it could actually get me into a bit of trouble.

我是，你知道，這實際上會給我帶來一些麻煩。

So, as a kid, I always had this voice, which is kind of unusual.

所以，小時候我的嗓音總是這樣，這有點不尋常。

Yeah, you got a very good, deep...

是啊，你有一個非常好的，深...

Well, they call me Froggy, from the kid on the Little Rascals.

他們叫我青蛙，來自《小淘氣》裡的那個孩子。

Oh, I love Froggy.

哦，我愛青蛙。

Yeah, so my voice never changed.

是的，所以我的聲音從未改變過。

It never changed.

它從未改變過。

That's your baby, child voice?

這就是你的童音？

Right, so I grew up with this voice, and so in class, if I was talking to somebody next to me, everyone could hear, right?

是的，我就是在這種聲音中長大的，所以在課堂上，如果我和旁邊的人說話，每個人都能聽到，對嗎？

It was a low-frequency sound, you know, it stood out in the classroom with other high-frequency voices.

這是一種低頻聲音，你知道，它在教室裡和其他高頻聲音一起顯得格外突出。

And so...

於是......

You have a crush on me, or whatever, yeah.

你對我有好感，或者別的什麼，是的。

Something like that.

差不多就是這樣。

They would hear that.

他們會聽到的。

So my weekends were largely spent reading about biology, flora and fauna, tropical fish, tropical birds, anything about science and nature, and then they realized the best way to get me to be quiet in class was I would come in on Monday mornings, and they'd give me 10 to 15 minutes to give a lecture about what I had learned over the weekend.

是以，我的週末主要用來閱讀生物學、動植物、熱帶魚、熱帶鳥類等有關科學和自然的書籍，然後他們意識到，讓我在課堂上保持安靜的最好辦法就是我週一早上來上課，他們會給我 10 到 15 分鐘的時間，讓我講講週末學到的知識。

Are you kidding?

你在開玩笑嗎？

And then I would do my best to sit quietly.

然後我會盡力安靜地坐著。

So I've been giving university-type, or professorial-type lectures since I was very young.

所以，我從很小的時候就開始做大學式的講座，或者說教授式的講座。

How old were you when the teachers let you do this?

老師讓你這麼做的時候，你幾歲？

Probably five, six, seven, yeah.

大概有五、六、七個吧

They actually...

他們實際上...

I love that story!

我喜歡這個故事！

Look at you now, I mean, you started Huberman Lab, this podcast is in 2021, it's become giant.

看看你現在，我的意思是，你創辦了休伯曼實驗室，這個播客在 2021 年已經成為巨頭。

It's the number one health and fitness podcast in the world.

它是世界上排名第一的健康和健身播客。

It's crushing it.

它在粉碎它。

I personally have been listening to you every weekday morning for the last seven months, and I love it.

在過去的七個月裡，每個工作日的早晨我都會收聽你們的節目，我非常喜歡。

I love your podcast, it's so fun, it's so smart, it's so approachable.

我喜歡你的播客，它非常有趣，非常聰明，非常平易近人。

The other day I was re-listening to, it was a good one, a good long one, with Rick Rubin.

前幾天，我重聽了瑞克-魯賓（Rick Rubin）的歌曲，那首歌很好聽，很長。

Rick is an unbelievable creative, as you know, and one thing that I learned from Rick, which is, I think, a useful tool that I've certainly applied, is Rick has this practice of taking a few minutes or longer each day and completely stilling his body with his eyes closed, but keeping his mind very active.

我從裡克那裡學到了一件事，我想這是一個有用的工具，我當然也應用了，那就是裡克每天都會花幾分鐘或更長的時間，閉著眼睛讓自己的身體完全靜止下來，但頭腦卻非常活躍。

Now, this might seem strange.

現在，這可能看起來很奇怪。

So you're not sleeping.

所以你沒有睡覺。

You're not sleeping, you're wide awake intentionally with the body completely still, eyes closed.

你不是在睡覺，而是有意保持清醒，身體完全靜止，雙眼緊閉。

I'm doing it right now.

我現在就在做。

Now, what's interesting about this practice, it might seem kind of mystical or esoteric, but what's interesting about this practice is that it almost precisely mimics a state that we all go into every night when we go to sleep, which is called rapid eye movement sleep.

現在，這種練習的有趣之處在於，它可能看起來有點神祕或深奧，但這種練習的有趣之處在於，它幾乎精確地模仿了我們每晚入睡時都會進入的一種狀態，即快速眼動睡眠。

In a particular stage of sleep, you have REM sleep, the eyes move back and forth like this.

在特定的睡眠階段，也就是快速眼動睡眠中，眼睛會像這樣來回移動。

If you're awake and you look at somebody, which is creepy, but look at them while they're, you'll see their eyes moving under the eyelids.

如果你醒著，看著某人，那會讓人毛骨悚然，但在他們睡著的時候看著他們，你會看到他們的眼睛在眼皮下移動。

During rapid eye movement sleep, dreams tend to be very emotionally laden and elaborate, and it is during rapid eye movement sleep that we often come up with our most original ideas.

在眼球快速運動的睡眠中，夢境往往充滿情感和精心設計，而正是在眼球快速運動的睡眠中，我們往往會產生最新穎的想法。

I come up with so many weird ideas in the middle of the night.

我半夜會想出很多奇怪的點子。

Do you write them down?

你寫下來了嗎？

I record them.

我把它們錄下來。

I feel bad for my wife, because I would just get up in the middle of the night and just like, I grab my phone and I'm just like, everybody's talking about my tight pants.

我為我的妻子感到難過，因為我半夜起來，拿起手機，發現大家都在談論我的緊身褲。

You know, and I'll get to that somehow and I'll figure that out.

我會想辦法解決的。

That's an idea.

這是一個想法。

But he does that during...

但他在...

During the day as a deliberate practice.

在白天刻意練習。

For some people, it's in the shower.

對有些人來說，是在淋浴時。

For some people, it's while walking.

對有些人來說，是在走路的時候。

For a lot of people, it's in this kind of liminal stage between asleep and awake, that ideas spring to mind.

對很多人來說，正是在這種介於睡眠和清醒之間的邊緣階段，各種想法才會湧上心頭。

And it must be that, and we know that it's during the nighttime when we sleep, that the brain is reorganizing its connections based on the things we learned or experienced the previous day.

我們知道，正是在夜間睡眠時，大腦才會根據前一天所學或所經歷的事情重新組織連接。

This is one of the things that makes the brain a really special organ.

這也是大腦成為真正特殊器官的原因之一。

It's the only organ, at least to my knowledge, that can deliberately rewire itself.

至少據我所知，它是唯一一個可以有意識地重新連接自己的器官。

Something we call neuroplasticity.

我們稱之為神經可塑性。

Yeah.

是啊

A lot of, yeah, you talk about neuroplasticity and I take whatever I can.

很多，是的，你說到神經可塑性，我就盡我所能。

I try some things that you say, recommend some, or sometimes I just take it and listen to you and I go, wow.

我嘗試一些你說的東西，推薦一些，或者有時我只是聽你說，然後我就會驚歎不已。

But I do like the idea of neuroplasticity and just keeping your brain moving and alive.

但我確實喜歡神經可塑性的理念，以及讓大腦保持運動和活力的理念。

And you've changed my idea of what sunlight means.

你改變了我對陽光含義的理解。

Yeah, one of the most fundamental and best things we can all do for our health is to get excellent sleep each night.

是的，我們每個人都能為自己的健康做的最基本、最好的事情之一，就是每晚保持良好的睡眠。

It's the foundation of mental health, physical health, and performance in any creative way.

它是心理健康、身體健康和任何創造性表現的基礎。

Sleep.

睡眠

Sleep is absolutely the secret.

睡眠絕對是祕訣。

It's when rewiring of the brain occurs, when learning occurs.

這是大腦重新佈線的時候，也是學習的時候。

But many people struggle with sleep.

但是，很多人在睡眠方面都有困難。

And the single best thing you can do, not just for sleep, but for all of your mental health and physical health, believe it or not, is as soon as possible after waking, try and get some bright light, ideally from sunlight in your eyes for somewhere between five and 15 minutes.

不管你信不信，你能做的最好的一件事，不僅是為了睡眠，也是為了你所有的心理健康和身體健康，就是在醒來後儘快嘗試讓眼睛接受一些明亮的光線，最好是陽光照射，時間在 5 到 15 分鐘之間。

You can take a coffee outside.

您可以在室外喝咖啡。

You can go out on the porch.

你可以到門廊去。

Doesn't work so well through a window or with sunglasses on, fine to have eyeglasses or contacts on.

隔著窗戶或戴著太陽鏡時效果不佳，戴著眼鏡或隱形眼鏡則很好。

Why does this work?

為什麼會這樣？

Well, two things happen when you do that.

那麼，當你這樣做時，就會發生兩件事。

Light hitting the eyes early in the day when the sun is low in the sky, even on an overcast day,

在一天的早些時候，即使是陰天，當太陽低垂在天空時，光線也會照射到眼睛、

I would say especially on overcast days, you want to do this, triggers the activation of a special set of neurons.

我想說的是，尤其是在陰雨天，你更要這樣做，這會觸發一組特殊神經元的激活。

The name doesn't matter, but they're called intrinsically photosensitive melanopsin retinal ganglion cells, which is just nerd speak for the nerves in your eye.

名稱並不重要，但它們被稱為固有光敏黑素視網膜神經節細胞，這只是你眼睛裡神經的書呆子說法。

People know if you're playing the drinking game at home, take one shot.

人們知道，如果你在家裡玩喝酒遊戲，就喝一杯。

That's right.

這就對了。

These cells that everyone has in their eyes send a direct signal to the brain to wake you up essentially and give you better mood, daytime focus, and alertness throughout the day.

每個人的眼睛中都有這些細胞，它們會直接向大腦發出信號，喚醒你，讓你一整天都有更好的情緒、白天的注意力和警覺性。

And that process of looking at the sun in the morning, don't stare at the sun, blink as needed.

還有早晨看太陽的過程，不要盯著太陽看，必要時眨眨眼睛。

But what it does is it sets a timer so that you get sleepy about 16 hours later and you will enjoy much deeper sleep.

但它的作用是設置一個定時器，讓你在大約 16 個小時後進入夢鄉，享受更深層次的睡眠。

So this is the foundation.

這就是基礎。

The reaction that I just did in my head.

我剛才在腦海中做出的反應。

Everyone's like, oh, yes.

每個人都會說，哦，是的。

Yeah, it's absolutely fundamental.

是的，這絕對是最基本的。

It costs nothing.

不花一分錢。

And it's what is called our circadian biology.

這就是所謂的晝夜節律生物學。

We have all these different clocks within ourselves.

我們體內有各種不同的時鐘。

They need to be aligned, right?

它們需要保持一致，對嗎？

If you were to walk into a watch or clock store and all the clocks are set to something different and alarming at different times, that's what happens if you don't do this morning sunlight viewing on a regular basis.

如果你走進一家鐘錶店，所有的鐘表都調到了不同的時間，並在不同的時間發出報警，這就是如果你不經常進行晨間陽光觀測的結果。

I love this.

我喜歡這個。

Another thing I got from you also is breathing.

我從你那裡學到的另一件事也是呼吸。

How important breathing is.

呼吸是多麼重要

I know it sounds ridiculous, but if I could invest money,

我知道這聽起來很荒謬，但如果我能投資賺錢、

I would invest in breathing.

我會投資於呼吸。

Yeah, so.

是啊

I think that's the new thing.

我認為這才是新事物。

It's a good investment.

這是一筆不錯的投資。

Yeah, 2024, everyone's gonna be breathing.

是啊，2024年，每個人都會呼吸。

Everyone's gonna be doing it.

每個人都會這麼做

Trust me, mark my words.

相信我，記住我的話。

Well, the amazing thing about breathing is that your brain is always handling this.

呼吸的神奇之處在於，你的大腦一直在處理這個問題。

It's always generating these breathing rhythms.

它一直在產生這些呼吸節奏。

Inhale, exhale, inhale, exhale through a specific brain center.

通過特定的大腦中樞吸氣、呼氣、吸氣、呼氣。

However, there's a particular station in your brain, a region, a collection of neurons in your brain that controls a different pattern of breathing.

然而，在你的大腦中，有一個特定的站位、一個區域、一組神經元在控制著不同的呼吸模式。

This is an area of the brain that's specifically dedicated to a pattern of breathing called physiological size.

這是大腦的一個區域，專門用於控制一種叫做生理大小的呼吸模式。

So what I'm about to describe is not breath work in the sense of going and taking a class in breath work.

是以，我接下來要描述的並不是去參加呼吸訓練課程意義上的呼吸訓練。

This is something that you actually do periodically throughout the day.

這實際上是您一天中定期要做的事情。

You don't notice it.

你沒注意到

During sleep, you do it.

在睡眠中，你會這樣做。

And this is, and my laboratory works on this specifically, the fastest and the best way to de-stress, to lower your level of stress in real time.

這也是我的實驗室專門研究的，減壓、實時降低壓力水準的最快、最好的方法。

And this is very important because life is stressful, we can't control external events.

這一點非常重要，因為生活壓力很大，我們無法控制外部事件。

And we hear all this stuff like meditate, vacation, massage, do all this stuff, but that's great.

我們會聽到冥想、度假、按摩等各種說法，但這些都很好。

But what if you're stressed in the moment?

但是，如果此時此刻您的壓力很大呢？

You're about to give a talk or you're in a difficult conversation or the world seems to be spinning around you.

你正準備發表演講，或者正在進行一場艱難的談話，或者整個世界似乎都在圍繞著你旋轉。

The physiological sigh brings your level of stress down immediately, very quickly, and we all have the capacity to do it.

生理上的嘆息會讓你的壓力立刻、很快地降下來，我們都有能力做到這一點。

And it's done the following way.

具體做法如下

It's a double inhale through the nose.

用鼻子吸兩口。

The first one is a complete inhale till your lungs feel full.

第一種是完全吸氣，直到肺部感到飽滿。

And then you sneak in a little bit more air as a second inhale.

然後再偷偷吸入一點空氣，作為第二次吸氣。

And then a long, slow exhale through the mouth until your lungs are completely empty.

然後從口中緩慢地呼氣，直到肺部完全排空。

Yeah, we can all do it together.

是的，我們可以一起做。

We should do this.

我們應該這樣做。

We should all do this together.

我們應該一起做這件事。

All right, so will you tell us when to stop inhaling?

好吧，你能告訴我們什麼時候停止吸氣嗎？

I can't do it while speaking.

我不能邊說邊做。

Okay.

好的

And this is completely safe to do unless you're underwater.

除非你在水下，否則這樣做是完全安全的。

No one here is swimming?

這裡沒人游泳嗎？

All right, good.

好的，很好

So show of hands.

請舉手示意。

So you're gonna do a big, deep inhale through your nose until your lungs are full.

所以你要用鼻子大口深吸氣，直到肺部充滿。

So let's do that.

那就這麼辦吧。

So big inhale.

大口吸氣

And now before you exhale, sneak in a little bit more air to maximally inflate your lungs.

現在，在呼氣之前，再偷偷吸入一點空氣，讓肺部最大限度地膨脹起來。

And now slowly exhale all your air through your mouth until your lungs are completely empty.

現在慢慢地從嘴裡呼出所有空氣，直到肺部完全排空。

We all just de-stressed right now.

我們現在都在減壓。

I love it.

我喜歡

And then I brought the other.

然後我又帶來了另一個。

So fascinating.

太迷人了

So we all just learned this.

所以，我們都是剛剛知道的。

Look at how happy everyone is.

看看大家多開心

Thank you.

謝謝。

Thank you.

謝謝。

So.

那麼

All right, that's too much.

好吧，太過分了

Matt, they're clapping too much.

馬特，他們鼓掌鼓得太厲害了。

No, no, no, it's quite all right.

不不不，沒關係。

It can be done any time.

任何時候都可以這樣做。

Again, this is, again, it's not a hack.

再說一遍，這不是黑客行為。

You know, you hear this term, a hack?

你聽說過 "黑客 "這個詞嗎？

Yes.

是的。

A hack implies like doing something that was intended for one purpose for another.

黑客的意思是，將原本用於一種目的的東西用於另一種目的。

This is not a hack.

這不是黑客。

This pattern of breathing was discovered not by me, but by scientists in the 1930s.

這種呼吸模式不是我發現的，而是科學家在 20 世紀 30 年代發現的。

If you have a dog, you can watch your dog before it goes to sleep at night.

如果您養了一隻狗，您可以在它晚上睡覺前照看它。

It will do this.

它會這樣做。

It adjusts the levels of something called carbon dioxide to oxygen in your bloodstream, which impacts the brain.

它能調節血液中二氧化碳和氧氣的含量，從而影響大腦。

There's a brain center dedicated to this.

有一個大腦中心專門處理這個問題。

And I can tell you that one or two physiological size is the fastest and most complete way to calm yourself down in real time.

我可以告訴你，一兩個生理尺寸是讓自己實時冷靜下來的最快、最徹底的方法。

I'm a big fan and congrats.

我是你的忠實粉絲，祝賀你。

You deserve to be number one on the podcast.

你理應成為播客中的佼佼者。

Andrew Huberman.

安德魯-休伯曼

Check out the Huberman Lab podcast on all podcast platforms.

在所有播客平臺上查看休伯曼實驗室播客。