Episode 1 - Stress-Proof

Episode 1: "Stress-Proof"
Working with stress psychologist Modupe Akinola, Chris works through a series
of tasks designed to test his brain and body, equipped with the new skills he's been
taught to combat stress.
1. Despite our remarkable evolution, our stress system still thinks like our
ancestors did.
According to Limitless, when the brain senses something stressful, it's like a switch
is flipped inside of us. Our nerves send our whole system into overdrive, triggering
a flood of hormones into the bloodstream. Our breathing speeds up and our hearts
start racing — we feel on edge, uncomfortable, and not in control.
This bodily response is from our ancestors, who needed this reaction in the body to
get them wired and ready to fight potential dangers, or to run away — something
we know as "fight or flight." For our ancestors, it was simpler in a way — maybe
they fought a scary creature, and when they emerged triumphant, the stress circuit
closed and the hormones stopped flooding in.
However, in modern-day life, we're unlikely to be bracing ourselves to fight a bear
and more likely to be stressing about things without black-and-white, bodily
endings to give our system the closure it needs to stop pumping hormones into our
bodies. As a result, the cortisol keeps flowing into our bloodstream, and our fight
or flight circuit can't properly shut down.
Over time, this leads to burnout, causing high blood pressure, a weakened immune
system, and elevated blood sugar, all increasing the risk of deadly disease. So,
when they say stress is a killer, it really can be!
2. The fight-or-flight system is impacted by our own thoughts and emotions.
We've all been there — you're thrown into an unexpected, potential emergency
situation, and pressure is laid on you to solve it. If we believe we're in over our
heads and not equipped to deal with it, our brain hits the panic button. It tells our
fight or flight circuit that we're in danger and to prepare for the very worst as we
discussed above.
Going back to our ancestors' needs, our bodies are equipped to anticipate injury, so
our arteries tighten and send blood in toward our core, lessening the risk of us
bleeding to death in dangerous situations. That's all well and good if we really are
being chased by a bear, but chances are the modern-day predator kicking us into
this state is something like a sudden work deadline, and this rerouting of blood to
the core means less blood is now reaching our muscles and brain. Needless to say,
this means both our mental and physical strength start to flag.
So, how can we tell our body that today's predator isn't a grizzly bear? Limitless
suggests you can do it by thinking more positively. Yes, I know, there's nothing
worse than someone telling you to just "calm down" or "cheer up" when you're
stressed, but if your internal voice soothes your fight or flight system, it can
override it. Doing this can cause our fight or flight system to close up shop and
stop wreaking havoc on our bodies.
Soothing ourselves in this way can flip our physical response, opening our blood
vessels back up so our brains and muscles get the power they need, and we can get
through whatever situation we've been thrown into.
3. Breathing exercises can have a huge impact.
According to Modupe Akinola, who works with Chris during this episode,
breathing techniques demonstrate that the stress signals connecting our brain and
body aren't just one way. The body can send signals back, helping us to tell our
brain that things are actually okay.
The more stressed we are, the faster we breathe. The faster we breathe, the more
stressed we become. But if we breathe slowly and deeply, the nerve fibers in our
chests will detect the change in movement and flood our brains with signals to
calm down. This, in turn, short-circuits the fight or flight system, and all the stress
responses across our body — from heart rate to stress hormone release to anxiety
— are dialed down.
4. Mindful meditation is extremely powerful.

Breathing techniques and mindful meditation can help with reducing our stress
levels. They work as a way to tell your body to be aware of only what is in the
moment.
The network in our brain that fires up our fight or flight circuit has to be
hypersensitive to keep us safe, but we have progressed a lot since our ancestors,
and our brains aren't exactly equipped to deal with the nuances of everyday life
these days. It used to be a simple case of either being safe or not being safe, but
there are millions of gray areas presented by the way we live today, and our bodies
don't always know how to respond appropriately. We're still learning on the job!
Meditation can help us feel less stressed in the moment, and regular practice can
actually alter our stress response over time. Scientists believe eight weeks of
regular meditation can rewire connections in key parts of the brain, making us less
likely to become stressed by the things we encounter day to day. So, overall, it can
offer moments of peace if done sporadically, but real long-term benefits when it
comes to stress response and reduction if done consistently. (However, if you do
happen to be stuck in a room with that angry bear we've discussed, let your fight-
or-flight circuit do its thing!!)
Questions:
1. What are some key lessons we learn from this episode of Limitless?
2. How is Chris embarking on an adventure through seeking stress relief?
3. Describe the human reaction to stressful situations?
4. What is a strategy to reduce stress?
5. How can less stress be beneficial in our everyday life?

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Episode 1: "Stress-Proof"

2. The fight-or-flight system is impacted by our own thoughts and emotions.

3. Breathing exercises can have a huge impact.

4. Mindful meditation is extremely powerful.

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