Essentials: Using Your Nervous System to Enhance Your Immune System
In this episode of the Huberman Lab, Huberman explores how the nervous and immune systems work together to defend against illness. He breaks down the three layers of immune defense—physical barriers, innate immunity, and adaptive immunity—and explains how the microbiome supports these systems. He also describes how the nervous system coordinates immune responses through the vagus nerve and hypothalamus, influencing behaviors like sleep and appetite during illness.
The episode covers practical methods to support immune function through simple lifestyle adjustments. Huberman discusses research-backed techniques including specific breathing exercises to trigger anti-inflammatory responses, optimal sleeping positions to enhance waste clearance in the brain, and dietary approaches such as incorporating fermented foods and spirulina. He also addresses the roles of proper hydration and mental state in maintaining immune health.
This is a preview of the Shortform summary of the Sep 25, 2025 episode of the Huberman Lab
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1-Page Summary
Overview of the Immune System and Its Components
The immune system operates through three main defense layers, supported by the microbiome. The first layer consists of physical barriers like skin and mucus membranes. The second layer, innate immunity, responds quickly through white blood cells, neutrophils, macrophages, and natural killer cells. The third layer, adaptive immunity, creates specific antibodies to remember and fight future infections.
The microbiome plays a crucial supporting role by maintaining healthy mucus linings and enhancing overall immune response, particularly in areas like the gut, eyes, mouth, and nose.
Connection Between Nervous System and Immune System
According to Andrew Huberman, the nervous system fights infection through various responses, including "sickness behaviors" mediated by the vagus nerve. These behaviors include lethargy, loss of appetite, and changes in sleep patterns. The hypothalamus plays a key role by altering our perception and inducing responses like photophobia during inflammation.
Huberman describes how we can voluntarily activate anti-inflammatory responses through specific breathing techniques. A PNAS study showed that cyclic hyperventilation with breath retention can increase anti-inflammatory cytokines and elevate epinephrine levels, demonstrating the potential to influence immune responses through controlled breathing.
Techniques to Actively Influence the Immune System
Several practical strategies can support immune function. Elevating the feet during sleep by about 12 degrees enhances the glymphatic system's ability to clear brain waste. Consuming fermented foods (2-4 servings daily) supports gut health and reduces inflammation. Additionally, research shows that taking two grams of spirulina daily can significantly reduce nasal congestion and inflammation.
Other Ways to Maintain a Healthy Immune System
Proper hydration and electrolyte balance are crucial for immune function. Huberman recommends using electrolyte drinks, particularly upon waking and during intense sweating. He also notes that maintaining a positive mindset can activate [restricted term] pathways and lower inflammation. Research from Chufu Ma's lab at Harvard Medical School demonstrates that electroacupuncture can activate the vagal adrenal reflex, helping to reduce inflammatory responses.
1-Page Summary
Additional Materials
Clarifications
- The glymphatic system is a waste clearance system in the brain that involves the flow of cerebrospinal fluid (CSF) to remove metabolic waste and toxins. It operates during sleep, facilitated by the expansion and contraction of the brain's extracellular space. This system helps clear soluble proteins, metabolites, and excess fluid from the brain through a convective flow process. The term "glymphatic system" highlights its dependence on glial cells and its similarity to the lymphatic system's functions.
- Anti-inflammatory cytokines are signaling molecules produced by the immune system to reduce inflammation and promote healing. They help balance the immune response by counteracting the effects of proinflammatory cytokines. Examples include interleukin-10 (IL-10) and transforming growth factor-beta (TGF-β). Maintaining a proper balance between proinflammatory and anti-inflammatory cytokines is crucial for overall immune health.
- Epinephrine, also known as adrenaline, is a hormone and neurotransmitter that plays a crucial role in the body's fight-or-flight response. It is released in response to stress or danger, increasing heart rate, dilating airways, and redirecting blood flow to vital organs. Epinephrine helps the body respond quickly to emergencies by boosting energy levels and enhancing physical performance. It also has therapeutic uses in medicine, such as in treating severe allergic reactions (anaphylaxis) and asthma attacks.
- Electroacupuncture is a form of acupuncture that involves the application of a small electric current to acupuncture needles. It is used in various conditions like pain management, nausea, and other health issues. Research on its effectiveness in different medical contexts has shown mixed results, with some studies suggesting benefits while others indicate inconclusive evidence. The practice involves stimulating specific points on the body to influence the flow of energy and potentially promote healing and symptom relief.
Counterarguments
- The role of the microbiome in immune function is complex, and while it is supportive, it is not the only factor in maintaining healthy mucus linings and enhancing immune response.
- The connection between the nervous system and immune system is an area of ongoing research, and while sickness behaviors are recognized, the extent to which the nervous system "fights" infection is still being explored.
- The efficacy of specific breathing techniques to activate anti-inflammatory responses may vary among individuals, and more research is needed to understand the mechanisms and potential long-term effects.
- The recommendation to elevate the feet during sleep to enhance the glymphatic system's function is based on limited research and may not have the same effect on everyone.
- While fermented foods are generally recognized as healthy, the recommendation of 2-4 servings daily may not be suitable for everyone, and individual tolerance and dietary needs should be considered.
- The claim that taking two grams of spirulina daily can significantly reduce nasal congestion and inflammation may not be supported by all studies or may not be generalizable to the entire population.
- The advice on hydration and electrolyte balance, while generally sound, may oversimplify the needs of different individuals, especially those with specific health conditions that affect fluid and electrolyte balance.
- The use of electrolyte drinks may not be necessary for everyone, particularly those who can maintain electrolyte balance through a balanced diet.
- The idea that maintaining a positive mindset can activate [restricted term] pathways and lower inflammation is an oversimplification of the complex relationship between psychological states and immune function.
- The effectiveness of electroacupuncture in activating the vagal adrenal reflex and reducing inflammatory responses may not be universally accepted in the medical community, and more research may be needed to validate these claims.
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Overview of the Immune System and Its Components
Understanding the immune system is key to comprehending how the body defends itself against pathogens. The system operates across three main layers and is supported by the microbiome.
Three Main Defense Layers of the Immune System Against Infections and Invaders
First Layer: Physical Barrier of Skin and Mucus Membranes
The body's first line of defense against infection includes physical barriers such as skin and mucus membranes that block entry of harmful substances.
Innate Immunity Quickly Eliminates Pathogens
The second layer of defense, the innate immune system, operates rapidly to respond to invaders like bacteria, viruses, or parasites. This system includes cells like white blood cells, which are dormant until they detect an invader. When activated, they migrate to the site of invasion to contain or surround the invading pathogen. Other cells involved are neutrophils, macrophages, and natural killer cells. Huberman also mentions that complement proteins in the innate immune system mark invaders for destruction, and cells release cytokines as distress signals. Cytokines such as interleukin-1, interleukin-6, and tumor necrosis factor alpha aim to contain and combat the infection.
Third Layer: Adaptive Immunity Creates Specific Antibodies to Remember Invaders
Lastly, the adaptive immune system produces antibodies against bacteria, viruses, parasites, and any physical intruders, creating a memory of the invader's shape for future recognition. Huberman outlines the process where the adaptive immune system first mounts the IgM response to a recent infection, followed by a stabler IgG response for long-term recognition. This system's ability to remember prior infections is crucial for rapid and effective immune responses upon reencounter.
Microbiome Supports Immune System, Maintaining Healthy Mucus Lining and Immune Function
The microbiome, consisting of beneficial bacteria, plays a critical role in maintaining h ...
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Overview of the Immune System and Its Components
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Clarifications
- Complement proteins are part of the innate immune system and help mark pathogens for destruction by binding to their surfaces. This tagging process, called opsonization, enhances the recognition and elimination of invaders by immune cells. Complement proteins can also directly lyse pathogens by forming membrane attack complexes. Overall, complement activation is a crucial step in the immune response to clear infections.
- Cytokines are signaling molecules released by immune cells to communicate with each other. In the context of the immune response, cytokines act as distress signals, alerting nearby cells to the presence of pathogens or other threats. This signaling helps coordinate the immune system's response, including inflammation and recruitment of more immune cells to the site of infection. The release of cytokines is a crucial part of the immune system's communication network, ensuring a coordinated and effective defense against invaders.
- Interleukin-1, interleukin-6, and tumor necrosis factor alpha are types of cytokines, which are signaling molecules produced by immune cells. They play crucial roles in regulating immune responses, inflammation, and communication between cells during infections. Interleukin-1 and interleukin-6 are involved in promoting inflammation and coordinating immune cell activities. Tumor necrosis factor alpha also contributes to inflammation and can induce cell death in certain situations.
- In the adaptive immune system, IgM is the first antibody produced in response to a new infection, providing initial defense. IgG is a more stable and abundant antibody that is generated later, offering long-term immunity and memory against specific pathogens. IgG antibodies play a crucial role in recognizing and neutralizing pathogens upon re-exposure, contributing to a faster and more effective immune response.
- The microbiome, made up of beneficial bacteria, supports the immune system by maintaining healthy mucus linings that trap pathogens while allowing nutrients to pass through. Different body parts have distinct microbiomes, each contributing to immune function. A healthy microbiome reduces the number of cells infected by external pathogens, helping to decrease inflammation. Encouraging the growth of beneficial gut bacteria is crucial for enhancing the overall immune response.
- Maintaining healthy mucus linings is crucial for immune function because mucus acts as a physical barrier that traps pathogens and prevents them from entering the body. A healthy mucus lining also helps in maintaining the right chemical balance to support immune responses effectively. The microbiome plays a role in supporting mucus health, as it helps in renewing and maintaining the mucus lining, reducing the risk of infections and inflammation. Overall, a healthy mucus lining supported by the microbiome enhances the body's ability to defend against pathogens and maintain immune system balance.
- Different parts of the body, such as the gut, eyes, mouth, and nose, have distinct microbiomes. Each microbiome consists of a unique community of beneficial bacteria that play specific roles in maintaining the health and function of that particular body site. These microbiomes help protect against pathogens, support immune func ...
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Connection Between Nervous System and Immune System
The evolving understanding of how the nervous system is intricately connected to the immune system, from the common experiences during sickness to the intentional activation of anti-inflammatory processes, is becoming increasingly recognized.
Nervous System's Role In Fighting Infection
The nervous system plays a critical role in fighting infections through various behaviors and responses.
Sickness Behavior: Vagus-Mediated Lethargy & Appetite Loss
Andrew Huberman explains that sickness behavior includes a complex suite of responses that activate when someone feels sick. These sickness behaviors lead to lethargy, as activities that were previously easy suddenly seem difficult or overwhelming. Other common symptoms include a loss of grooming and self-care, as well as a loss of appetite.
The vagus nerve, the tenth cranial nerve extending from the brainstem, acts as a pathway for signaling infection from the body to the brain. In response to infection, the hypothalamus, particularly the neurons in the preoptic area activated by the vagus nerve, induces these sickness behaviors. This includes a desire to sleep, an aversion to light, and increases in body temperature or fever—a defense mechanism against invading pathogens.
Nervous System Signals Dampen Inflammation and Support Immunity
Huberman further discusses the body's communication with the brain during inflammation and infection. As one battles an infection over hours or days, inflammatory cytokines like IL-6, IL-1, and tumor necrosis factor can penetrate the brain, prompting cognitive changes and contributing to inflammation.
The hypothalamus can also alter our perception in response to inflammation by inducing photophobia, an aversion to bright light, which is part of the body's broader inflammatory response to combat illness.
Voluntary Activation of Sympathetic Nervous System Enhances Anti-Inflammatory Signaling
There are ways to voluntarily activate the nervous system to enhance anti-inflammatory responses.
Breathing Methods Stimulate Epinephrine Release
Huberman describes a particular breathing technique that involves 20 to 30 deep breaths in and out followed by holding one's breath after exhaling. This method causes one to perspire slightly, reflecting the body's release of adrenaline as a result of the breathing pattern.
A study in PNAS highlighted that cyclic hyperventilation with breath retention influences the innate immune response in humans. The pattern led to an increase in pl ...
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Connection Between Nervous System and Immune System
Additional Materials
Clarifications
- The vagus nerve, a major component of the parasympathetic nervous system, plays a crucial role in transmitting signals between the body and the brain. When the body is fighting an infection, the vagus nerve can relay information to the brain, triggering a set of responses known as sickness behavior. This includes symptoms like lethargy, where one feels unusually tired and lacks energy, and appetite loss, where the desire to eat decreases. These responses are part of the body's natural defense mechanisms to conserve energy and focus resources on combating the infection.
- IL-6, IL-1, and tumor necrosis factor are types of proteins called cytokines that play crucial roles in the body's immune response. These specific cytokines are known for their pro-inflammatory properties, meaning they are involved in promoting inflammation as part of the immune system's defense mechanisms against infections and injuries. They help regulate immune responses and can contribute to various inflammatory conditions when produced in excess.
- Photophobia, or sensitivity to light, is a common symptom during inflammation or illness. Inflammatory processes can trigger changes in the brain that heighten sensitivity to light as a protective response. This sensitivity can help reduce exposure to potentially harmful stimuli and aid in recovery. It is a manifestation of the body's complex interplay between the nervous system and immune responses during times of infection or inflammation.
- Breathing techniques involving deep breaths followed by breath retention can stimulate the release of epinephrine in the body. Epinephrine, also known as adrenaline, is a hormone that plays a role in the body's fight-or-flight response. This release of epinephrine can influence the immune response, leading to changes in cytokine levels and potentially impacting inflammation levels. The voluntary activation of the sympathetic nervous system through controlled breathing methods can modulate the body's inflammatory response by affecting epinephrine levels ...
Counterarguments
- The connection between the nervous system and the immune system, while significant, is not the only factor in immune response; genetics, environment, and other physiological systems also play crucial roles.
- The role of the nervous system in fighting infections is complex, and attributing critical status may oversimplify the multifaceted nature of immune responses.
- Sickness behavior is a general response and can vary significantly between individuals; not all infections lead to the same degree of lethargy, appetite loss, or light aversion.
- The vagus nerve's role in signaling infection is well-established, but it is not the sole pathway for immune-to-brain communication; other pathways and cells are also involved.
- The hypothalamus's activation of sickness behaviors is just one aspect of the brain's involvement in immune responses; other brain regions and neurochemicals also contribute.
- While inflammatory cytokines can affect the brain, the blood-brain barrier limits the penetration of many cytokines, and the extent of their impact on cognitive functions can vary.
- The induction of photophobia by the hypothalamus as a response to inflammation is not universally experienced and may not be a primary response in all cases of inflammation.
- The effectiveness of voluntary activation of the sympathetic nervous system in enhancing anti-inflammatory responses may not be consistent across all individuals or types of infections.
- Breathing tech ...
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Techniques to Actively Influence the Immune System
In a recent podcast, experts discuss strategies for reducing the likelihood of getting sick and actions that support the immune system at the onset of potential infection. Such strategies include staying hydrated and prioritizing sleep.
Elevating Feet During Sleep Improves Brain Waste Clearance and Recovery
Glymphatic System Most Active Early in Sleep, Enhanced by Head-Lowered Position
The glymphatic system, which is crucial for recovery from infection, is most active during the early stages of viral or bacterial infection. One way to enhance the glymphatic washout or clearance is by elevating your heels by about 12 degrees while sleeping, perhaps using a pillow for support. This position takes advantage of the mechanics of the glymphatic system to facilitate better clearance of brain waste.
Fermented Foods Support Gut Health and Reduce Inflammation
Fermented Foods Support Immune Function With Beneficial Bacteria
Ingesting two to four servings a day of fermented foods—particularly those low in sugar—is recommended to enhance the quality of the gut microbiome and health of the mucus lining. These foods, such as sauerkraut, natto, kimchi, and pickles, provide beneficial bacteria that support immune function. A healthy gut microbiome can result in fewer infect ...
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Counterarguments
- While staying hydrated is generally beneficial, overhydration or consuming too much water can lead to water intoxication or hyponatremia, which can be harmful to the immune system and overall health.
- Prioritizing sleep is important, but the quality of sleep and individual sleep needs can vary greatly, and simply increasing sleep duration without addressing sleep disorders or poor sleep hygiene may not effectively reduce the likelihood of getting sick.
- The recommendation to elevate feet during sleep to enhance glymphatic clearance lacks widespread scientific consensus and may not be comfortable or beneficial for everyone, particularly those with certain medical conditions like lower back pain or circulatory issues.
- While fermented foods can contribute to gut health, they may not be suitable for everyone, especially individuals with histamine intolerance or those who are sensitive to high levels of tyramine found in some fermented products.
- The advice to ingest two to four servings of fermented foods daily may not consider individual dietary restrictions, potential allergies, or the fact that some fermented foods can be high in salt, which could be a concern for those with hypertension.
- Spirulina supplemen ...
Actionables
- You can create a bedtime routine that includes drinking a glass of water to ensure hydration before sleep. This habit can be paired with setting a consistent bedtime to prioritize sleep, which in turn supports your immune system. For example, set an alarm an hour before your intended sleep time as a reminder to wind down and hydrate.
- Design a simple DIY inclined sleep setup by placing a sturdy object under the head of your mattress to elevate your feet slightly. This doesn't require any special skills or equipment; a few thick books or a rolled-up towel can serve as the wedge. This slight elevation can aid in enhancing the glymphatic system's function as suggested by the podcast.
- Incorporate a "fermented food challenge" into your weekly meal planning by including at least one serving of fermented foods in your mea ...
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Other Ways to Maintain a Healthy Immune System
Exploring avenues beyond traditional medication, there are multiple ways one can support the immune system through hydration, stress reduction, and other unconventional methods.
Hydration and Electrolyte Balance Crucial for Immunity and Recovery
Hydration is essential for engaging the immune system proactively, particularly during the early phase of a potential infection, to elicit a robust response. Proper hydration supports optimal brain and body function, significantly impacting cognitive and physical performance.
Electrolyte Drinks Like Element Ensure Hydration and Mineral Balance
To maintain proper hydration, it's important to replenish electrolytes, which are essential for all cellular functions, particularly neuronal activity. Over-the-counter congestion medications can cause dehydration, highlighting the need for adequate fluid and electrolyte intake.
Element is an electrolyte drink that provides the necessary electrolytes—such as sodium, magnesium, and potassium—without added sugar. Dissolving Element in water can assist in maintaining appropriate hydration and electrolyte levels. Andrew Huberman personally advocates for using Element by adding a packet to water upon waking and during episodes of intense sweating, like during exercise.
Stress Reduction and Hope Modulate Immunity
Embracing a positive mindset not only contributes to overall well-being but also directly impacts the immune system.
Positive Mindset Activation of [restricted term] Pathway Can Lower Inflammation
Andrew Huberman acknowledges the profound effect of psychological states on immun ...
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Counterarguments
- While hydration is important for immune function, it is not the only factor, and overemphasis on hydration without considering other aspects of health may not provide comprehensive immune support.
- The role of electrolytes in supporting immune function is complex, and simply consuming an electrolyte drink may not be sufficient for everyone, especially if there are underlying health conditions that affect electrolyte balance.
- The claim that Element provides necessary electrolytes without added sugar may be true, but it's important to consider the overall diet and whether such supplements are necessary or beneficial for everyone.
- Andrew Huberman's endorsement of Element should be considered alongside potential biases, as endorsements can sometimes be influenced by sponsorship or other forms of compensation.
- The impact of stress reduction and a positive mindset on the immune system is supported by research, but the extent and mechanisms of these effects can vary widely among individuals.
- The relationship between hope, [restricted term] pathways, and inflammation is an area of ongoing research, and while promising, it should not be oversimplified or presented as a definitive solution for immune health.
- Acupuncture and fascia stimulation's effects on the immune system via the vagus nerve are based on preliminar ...
Actionables
- You can create a hydration schedule with reminders to drink water at regular intervals throughout the day, ensuring you're consistently supporting your immune system and brain function. Set alarms on your phone or use a hydration tracking app to remind you to drink water every hour or two. This can help you make hydration a habit and prevent the negative effects of dehydration on your body and mind.
- Incorporate stress-reducing activities into your daily routine to enhance your immune system and lower inflammation. Try simple breathing exercises, such as deep diaphragmatic breathing, for a few minutes each day to activate your vagus nerve and promote relaxation. Alternatively, engage in a hobby that you find relaxing, like gardening or painting, which can also serve as a form of mindfulness to reduce stress.
- Experiment with adding natural sourc ...
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