In this Huberman Lab Essentials episode, I explore the neuroscience of fear and trauma and how to effectively process and eliminate traumatic responses.
I explain why successful fear treatment requires both extinction of the old fearful response and replacement with a new positive association—not just cognitive reframing. I also explain how the threat reflex activates specific circuits connecting the amygdala, prefrontal cortex, and dopamine systems, and why detailed recounting of traumatic events progressively reduces their physiological impact. Finally, I review evidence-based approaches, including prolonged exposure therapy and cognitive behavioral therapy, discuss how five minutes per day of deliberate stress through cyclic hyperventilation can rewire fear responses, explain the critical role of social connection in activating neural pathways that reduce trauma, and share supplementation options for managing anxiety.
Episode show notes: https://go.hubermanlab.com/WeEXeyX
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/31wjVhCcI5Y
Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
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*Timestamps*
00:00:00 Introducing Fear & Trauma
00:00:17 What is Fear?
00:01:03 Autonomic Arousal: "Alertness" vs. "Calmness"
00:02:05 Fear vs. Stress & Anxiety
00:09:20 "The Threat Reflex": Neural Circuits for Fear
00:20:50 Cognitive (Narrative) Therapies for Fear
00:26:35 PTSD Treatments: Ketamine, MDMA, Oxytocin
00:33:11 Deliberate Brief Stress Can Erase Fears & Trauma
00:35:51 Nutrition, Sleep, & Other General Support Erasing Fear & Trauma
00:38:18 Recap
Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
