Man, greetings to the person there and I hope my voice didn't stress you out. Because that's what we're talking about today, chronic stress and how you can lower your cortisol levels. And Sorin, who is the best editor in this field, with whom this channel is going really well, will create some smoke here now. Smoke will appear now and over the smoke, it will say, right behind my palm, it will say stress. Or it will say cortisol, because that's what we want to do, to lower our cortisol levels. And if you had told me this when I was in medical school and when I was learning about cortisol, which is a super hormone, it wasn't called the stress hormone back then, it's a hormone that we learned a lot about, because it protects us, it reduces inflammation in our body, especially in the morning when it is secreted. It helps us adapt to various moments in our life, in our day. It does some really cool adjustments and along with this stress, acetylcholine is also secreted in the body, adrenaline is also secreted and they all have, even though they are, let's say, the same molecules, adrenaline is the same molecule in the body, it has different mechanisms depending on the receptors it binds to. There are receptors to which adrenaline binds and decreases vascularization in certain organs and there are receptors to which adrenaline binds and increases vascularization in those organs, and cortisol does the same thing. But, nowadays, everyone wonders how we can lower our cortisol levels and they wonder rightly so, because many of us have a constantly elevated level of cortisol and it is a long-lasting constant. To understand what a long-lasting constant means, we must discuss and debunk this myth that circulates in our society. And in general, in the pseudoscientific world where people say, Well, nowadays we have too much chronic stress that kills us. And it may be true, we'll see why. In the past, there was no chronic stress, there was only acute stress. If I think about it, I think I also said this at some point in a medical school. That in the past, there was only acute stress which was represented by an imminent danger. You walk through the forest and encounter a bear. Acute stress appears, a lot of cortisol is secreted. Cortisol, and we'll keep repeating this, does many things in the body simultaneously. Your ventricular rate will increase, your heart beats faster. More blood will go to various organs, adrenaline plays a major role in this but also cortisol. Cortisol goes to the muscles and starts melting the muscles, extracting glucose from the muscles and glycogen as well. It melts the muscles to give you more glucose in the blood so that you can use that glucose when you run away from the bear. Or when you maybe encounter a deer and want to chase it because you need food. Cortisol will go to the brain and in the brain, it will go to the limbic brain, the reptilian brain which it will excite. Vascularization will increase at that level so that you can make quick decisions, have quick reflexes when you run away from the bear. But vascularization will decrease in the prefrontal area where you think. So you become a bit dumber but better at reflexes and running. Cortisol will completely stop your digestion, you don't need digestion when you run away from the bear. It will stop your immunity because you shouldn't fight a cold when you're running from a bear. That's what cortisol does in acute, attention also does it in chronic. The myth that I want to eliminate from the beginning is that in the past there was no chronic stress, which is completely untrue. We can only imagine the tribes that lived 100 thousand years ago in which homo sapiens had social relationships. Homo sapiens had children that they raised, had a loved one, right? And that loved one could go into the forest and never return, which happened very often. They could go to war and never come back. That child could be lost, right? They could lose the child. There were, they could be kicked out of the tribe, they could steal and suffer consequences, that person could be stolen, they could live or go through prolonged hunger. All these things represented chronic stress in the past. So chronic stress exists now in our society and it existed in the past. Only when you lose someone, in the past, you enter a phase of mourning, a state of grief. That grief heals at some point. The body and the brain realize it, get over it, come to terms with it and chronic stress is annihilated. You're hungry, you have prolonged hunger but at some point autumn comes, you start to reap the rewards and you no longer have that chronic stress. The problem in our society is not that chronic stress suddenly appeared when it didn't exist before, it did exist before. Only now some people can live for years, decades in this chronic stress. Chronic stress that alongside that spike of cortisol that you have in the morning and is physiological and perfectly normal, besides that spike of cortisol, you can have many spikes throughout the day. Because you're late for work, because you don't like your boss, because you're not in good relationships with the people around you, because you eat what you shouldn't, because you drink what you shouldn't, because you have bad relationships at home with your family, and we will see what are the 10 causes that we need to eliminate in order to reduce this cortisol. But because all these things happen and on top of that, there are news about wars. There are wars around us, there is financial instability, gas prices are rising, your phone broke, your car doesn't work, you take it to the service and all this running around, all the wrongly placed and unfulfilled desires. I do it in such a way that this chronic stress that for hundreds of thousands of years in the past this chronic stress could persist for months, nowadays it persists for years. And that creates certain problems. What we discussed earlier is that this cortisol, attention, cortisol is a hormone, it is a corticosteroid that is secreted by your body's adrenal glands. The same hormone that is synthesized in the laboratory, sorry, made in the laboratory, but with the same formula and the same effect is called hydrocortisone. Doctors use hydrocortisone when they need a powerful anti-inflammatory. When you have, for example, an autoimmune disease, when you have a transplant, when you have an aggressive immune reaction to an external stimulus, be it infectious or of another nature, and the doctor wants to lower your immunity, to lower inflammation through this, he can administer hydrocortisone. And everyone knows this and you don't have to be a doctor. It is known that this treatment with hydrocortisone or other corticosteroids, the treatment should be short-term, as short as possible. And then you have to gradually stop it so that your body can make its own hormone. So whether we're talking about cortisol or hydrocortisone, it's the same thing. One is synthetic, hydrocortisone, and the other is endogenous made by your body, cortisol. Let's see what happens in acute stress, when you are suddenly stressed and you secrete cortisol, acetylcholine, and adrenaline. Your heart starts beating faster because you need more blood to reach your muscles. Your body may start trembling because you are producing acetylcholine which is used by muscles to move and is used by the brain to focus. You secrete adrenaline which will increase your sweating level, you start sweating, sweat glands activate so that you start cooling down before warming up because you are about to run away from someone. These are the symptoms of acute stress. Anyone who recognizes these symptoms, your heart beats fast, you start trembling, you start sweating. This is a sign of acute stress, whether you are aware of it, someone scared you at the traffic light, whether you are not aware of it. Your body gets scared of something and reacts in acute stress. The symptoms of chronic stress, on the other hand, can lead to hypertension, type 2 diabetes, osteoporosis, chronic inflammation in the body, weight gain, poor quality sleep, decreased memory power, poor concentration, weakened immunity, and increased risk of infectious diseases. Because cortisol is the main factor in all these diseases, in the mechanism of these diseases. Cortisol and adrenaline, through excessive blood pressure, will deplete your vascular bed mobility reserve, which will harden and lead to hypertension. Type 2 diabetes occurs due to chronic stress and many people have diabetes because of stress, not because of what they eat. Because that cortisol, as I said, will go to the muscles, will dissolve those muscles, will turn them into glucose. Glucose that is meant to be used for you to run away from someone. But if you are stressed and sitting in a chair, sitting behind the wheel and you are stressed, that cortisol has the same effect. It will melt your muscles, it will make more glucose as if you were eating a cake, and the liver will convert that glucose into excess, into triglycerides and deposit them as fat. This also leads to weight gain. Poor sleep is again a cause of cortisol and the way it works in the brain. Memory decline is because you no longer need to memorize things when you're running away from a bear. You need to be instinctive, to have a quick reaction. So you can have a quick reaction, but you sit in a chair and do nothing with that cortisol. Low concentration is from the same cause. And decreased immunity comes from the fact that your body needs to choose where it sends its energy. Imagine or remember when you're sick. I think I've said this in another podcast. But when you're sick, you don't have enough energy to do anything other than stay in bed. Maybe you can get out of bed, wash up, and then fall back into bed because you're so tired because your body gives you a crumb, a fingernail of energy. The rest of the energy goes to fight the pathogen that makes you sick. A virus, for example. If you're sick and you're in a meadow and a bear comes, cortisol will cut off all the energy from your immunity so that you have that energy to run. Or you're in chronic stress, you have an increased concentration of cortisol and your immunity is low. And immunity is what defends you, including against cancer. We have cancer cells in our body, but when you have a high level of cortisol, your immunity won't fight those cancer cells and our risk of getting cancer increases. Now, let's summarize and understand that there is acute stress when you get scared and run, when you go to the gym and lift weights, and there is chronic stress caused by a stressor, an external factor to which your brain responds as a physical and emotional reaction, being chronically stressed and if this chronic stress happens for a shorter period, maybe an average period, but as it used to happen in the past, you lost someone, you're in mourning for a year. You have an exam that you study for and you're afraid you won't pass, and you have chronic stress for half a year. I don't know, you want to lose weight and you don't eat for a period. Whatever, any such thing that leads you to chronic stress for a medium period, your body is adapted, your body knows how to react to this chronic stress. What it doesn't know how to do is to be chronically stressed for 10 years. And of course, there are various causes for chronic stress or for a high level of cortisol, because that's what we're talking about today. We will list 10 things you can do to decrease this cortisol level, but we must emphasize that the main thing you can do, the most important thing you can do, is to eliminate that stressor. If you're at work and you don't like your boss, change jobs. I know, it's damn hard. But if you don't do it, you stay in a stressful place and you predispose yourself to those diseases we talked about earlier. If you live with someone next to whom you realize you can't live anymore. I know, I've been through that, it's damn hard. But it's much better afterwards. But some people simply don't fit and unfortunately some people fit at first and eventually they no longer fit each other. I don't know why. Their energies change, their vibrations no longer resonate correctly. Their values change, one fights for something, another for something else and those things clash. People don't give each other enough time, they lose interest in each other. And because of all these causes, those people become the main stress factors in their lives. And the only way to get rid of that stress, if you've been through couples therapy, if you've been through one-on-one therapy, if you've had thousands of discussions and still can't solve this problem, the only solution to get rid of the stress is to distance yourself, as you can, from that person. This is not advice for anyone, it's just, I don't know, a personal experience. And something I would do again and again if I were in that situation. Ok, and before moving on to the 10 things you can do to reduce stress levels, the level of chronic circulating cortisol in the blood, I want to thank the sponsor of this material, which is EmoCalm, the EmoCalm products from Dacia Plant. EmoCalm is a natural adjunct that helps regulate stress and maintain emotional harmony. So, if you are dealing with stress in your daily life, EmoCalm can be a reliable ally. Attention, EmoCalm can be found in several forms, the form I'm talking about today is EmoCalm with Valerian and I still prefer EmoCalm tea. Dacia Plant also has EmoCalm tea and in the end, everyone can decide for themselves what they want to consume. I prefer tea because tea, as a ritual, can calm you down. You come home in the evening and it's okay, you've been stressed during the day, but you want to start reducing that cortisol level. And for that, you need an activity. If you stay on social media, if you watch TV, if you do other stressful activities, that level will stay there or it will increase. Instead, if you go and make yourself a tea, that is a ritual. You put water to heat, you wait for that water to heat up, you let your mind get bored, you dip the tea in the water, infuse that water, wait another 5 minutes, then you wait for that water to cool down as much as possible, or well, for the tea to cool down so you can drink it. And after that, with each sip, you connect with yourself, you connect with the drink, you have all these olfactory and taste stimuli activated, you enjoy this experience. And besides that, that specific tea, but also these supplement tablets, practically have these substances that are scientifically proven and I will leave studies in the description of this video because there are many studies. For example, these EmoCalm tablets with valerian have this, they have lemon balm, aerial parts of lemon balm, aerial parts of St. John's wort, valerian extract and lavender extract. Now, for lemon balm there are a few studies that show small benefits in anxiety and in a state of calm. St. John's Wort, we have at least 6 studies done on a total of 16,000 people showing good results in depression. Lavender, we have 5 studies on over 800 people showing very good results in anxiety. and for valerian, again we have studies showing good results in insomnia. So we see a state of calm, we see depression, anxiety, and insomnia. All these, basically plants, being extracted from plants and put either in tea or in these tablets. I can give you a boost of calm, reduce anxiety. Well, let's say, the first step you have to take, after going through all the 10 things we're going to talk about today, this can be the first boost you can give yourself. What's important is that they are not sedatives, they won't make you feel drowsy, you can drive with them. And it's much better to go for this solution than to jump straight to anxiolytic pills, pills that can create addiction. Of course, if the doctor prescribed those pills, you have to take them. If it's your own decision, if the 10 things we're going to talk about today don't help you, this can be a boost and again thanks to Emocalm for supporting this material. And now let's go to the 10 things. 1. And I always like to start with this, sleep. Specifically, we have talked about sleep, we have a ton of materials, we will leave a link in the description of this video. But sleep, it has been found that those who sleep less than 8 hours have a high cortisol level all day. The mechanism is not known or the cause is not fully known, but there is a supposition. Your immunity trains at night. At night when your body doesn't move, it can't be hurt. And because it doesn't move and can't be hurt, immunity found its place right then. Every night, your immunity reserves 8 hours to come out and rev up the inflammation in the body. Specifically, at night your inflammation in the body increases because your immunity is training. If you wake up after 8 hours, your immunity has time to pack all its weapons and rest. If you wake up after 6 hours, your immunity is still training, it's on the shooting range. and you suddenly wake up like a flower and go to the office because you don't need sleep. You watch Netflix and you can sleep for 4 hours and work great. Well, this has a cost. The cost you pay is the fact that your body sees that you have high inflammation in the body. Because your immunity has trained and will constantly give you cortisol throughout the day. to reduce that inflammation. Why? Because the cortisol or hydrocortisone we use in medicine is an anti-inflammatory hormone. So, sleep less, have more cortisol in your body. You want to have less cortisol, sleep 8 hours, at least for this reason. The second thing you can do is exercise, but not too much. People who do too much exercise, who train 2-3 hours a day, are more stressed people. there are more nervous people, people who suddenly jump to arguing. There are people who can confirm that their health is not exactly the best. because they train a lot and are very active. It's ideal to have 200 minutes of sports per week. So let's say we want to do 30 minutes of exercise, preferably in the morning. And this exercise will maintain and support that initial morning cortisol spike. And studies have shown that people who exercise in the morning have a decrease in cortisol levels throughout the day. Let's move on to point 3 and talk about stress. Let's try to reduce our stress levels by avoiding toxic people. Think about the things that annoy you a bit. For example, comments on social media. They used to annoy me, or they used to annoy me in the past, now they amuse me. But before, when I got annoyed, I actually decided not to read comments on certain platforms, not on YouTube, but on certain platforms, I won't name them, I won't read comments from there. What do you think about that? Play this one! I won't read comments anymore! Comment there that I don't read them. Because if I read them and see that people take things out of context and insult me, and call me a vaccine supporter and a global conspiracy believer and twist things around, and they go into these unproven conspiracy zones and throw garbage there, this thing intrigues me and with every intrigue, every hour, my cortisol levels rise. There are people I don't like to talk to, who start bragging. or who start questioning what I do, or who somehow constantly tease you and give you the impression that they are friends or at least acquaintances. But again, meeting and discussing with these people, I don't know, for example, I bought something and a friend comes and says Oh, what's up, man, what's up, you moved to the north, you did something. It's a trigger for me that a person can't accept the fact that look, yes, I like this thing or I like to live in the northern area of Bucharest. I like to spend money on a slightly better car because, I don't know, that was my childhood dream and this car gives me a lot of pleasure to drive. I don't need people who criticize me and tease me for that. And then I can either grow, psychologically, and not be triggered by such nonsense, but I can much better avoid those people, avoid discussions with them and then my cortisol level will be lower. So, consciously avoiding situations that stress you and avoiding them is another very good way to avoid stress and reduce cortisol levels. 4. Let's cultivate positive emotions. It's good to avoid false positive emotions, like looking in the mirror, I know many people recommend this, but looking in the mirror, saying, wow, my day is going to be great, everything will be perfect, I'm so wonderful. Ok, it's good to do that to a certain extent, because often we criticize ourselves a lot, we beat ourselves up, we are not good to ourselves and then maybe we make ourselves worse. But positive emotions should not be false or maybe be false or empty to a small extent. In a large extent, we must cultivate true positive emotions, laugh out loud. Watch movies that make you laugh out loud. When you watch TikTok and come across a joke, laugh out loud, brother. That laughter reduces your cortisol levels, it cheers you up, it gives you a chemical secretion of hormones that have the opposite effect of cortisol. When you laugh or when you hug a loved one, or when you imagine and close your eyes and imagine your loved one, you secrete dopamine which makes you feel pleasure, vasopressin which makes you better for that person, oxytocin which makes you feel at home, and serotonin by the way. You secrete growth hormones when you laugh, when you practice a hobby, when you learn to play an instrument and play that instrument, when you do things you enjoy, when you build a Lego, for example, which I do very often. Those positive feelings will reduce cortisol levels because they are meant to create the opposite effect of cortisol. Cortisol is a fight or flight hormone, or protect yourself, for protection. So when you cultivate positive emotions, you secrete growth hormones, which are exactly the growth hormone, that's what it's called, and the other hormones I mentioned, which make you feel better. For example, I can listen to music, others play football. I don't understand football, unfortunately, actually, no, I don't understand football because I have no talent for football. When I played football when I was little, and someone would shoot at the goal and miss, people would say, hey, you're lucky that guy was in goal, because if he wasn't in goal, you would have missed. What I do is play Counter Strike, for example, I love it and when I feel stressed, I feel like I have so many things to do, and so on. I say, okay, let it go, Let's play a quarter of an hour of Counter Strike. And that relaxes me. Even though it puts me in tension there, the fact that it's a positive emotion for me, that relaxes me. 5. Having good relationships. It's so important and often we have the impression that we don't have people to connect with, but we have so many people. We have grandparents, we have family, we have children, we have people at work with whom we can have more in common than we think. We have friends from high school whom we haven't talked to in a while, and we can give them a call, laugh for half an hour, remember certain things. Good relationships, in principle, signal to your brain that you are safe. And when you are safe, you secrete hormones that help you grow. When you are alone all day, even if you like to be alone, you like it, you are that lone wolf, lonely wolf, you are that lonely wolf, who stays alone all day, works on what needs to be done, trains, reads, improves, but your brain sees that you are alone. And when you are alone, you are in danger. And then you enter the protective state. Protective state means extra cortisol. So, maintaining good relationships, at least for this, if you know you are stressed, you are stressed at work, you have a deadline, you are stressed at home, desperately look for people to look into their eyes And next to which you feel safe. It's so important. 6. One thing that decreases it a hell of a lot, the level of cortisol, is a pet. Be it a dog or a cat. And it seems that the result is more intense in dogs, because the dog is more loyal, the dog somehow depends on you, stays by your side, the dog doesn't leave you, doesn't run away. The dog helps a lot in lowering hypertension, the risk of diabetes, metabolic syndrome, obesity. The dog takes you for a walk. The dog takes you out in the morning and evening. to walk in the park. Yes, you have the impression that you walk him, but he walks you. He helps you to expose yourself to sunlight, which we talked about, and which is so important, for a good cortisol secretion in the morning, and its decrease throughout the day. So, a pet is gold in a person's home. If you can afford to get a pet, and when I say "afford", it means that you can provide that animal, a decent life, a place to walk, a park nearby, either you have a yard, or you live in an apartment near a park, and you can take it out morning and evening, don't leave it at home too much, play with it, if you can afford to have an animal in this way, that's simply it. a bulldozer of cortisol. Knock down cortisol, damn it. It erases it. Effectively, it erases it. Seven. Let's be better. I know, it sounds a bit utopian. When you are kinder, even strong and you start validating other people, those people will validate you back. There are all sorts of theories that we need 15 validations a day to grow. 10 validations, 20, I don't know exactly. But it is certain that if you receive many validations throughout the day, you will do better. How to receive them? Very simple, you're at a traffic light and someone blocks your way, instead of honking and cursing at them, and giving them negative energy, and they will say go away, man... go away. Instead of going into that zone, and increasing your cortisol every time, give them a sign. Tell them, boss, it's okay, stay calm, I'll wait, even if you're late. Stay calm, I'll take care of your cortisol. you take care of my cortisol. And you validated it. Instead of asking for it, you validated it and they will say, Mom, brother, thank you from the bottom of my heart. You are a compassionate person. But even if your windows are closed and you can't hear it, you will feel this thing. When you go to the store, to the kiosk, tell the lady at the cash register, Oh, ma'am, but you look great today. You don't have to lie. Look for something, observe, just observe. Observe and give a compliment for something you see. And she will return it back to you. When you see the doorman, ask him how the children are doing, what he did yesterday, if he has any problems. If you give a compliment, say, hey, it's great that you're here. because, look, you're protecting us. And if you do that, at least on those days when you're stressed, do it multiple times, smile to the people around you, give them compliments, and they will do the same for you. But this validation will make you, once again, feel, go into the growth zone, and not into the protection zone, because it's not like that, you are surrounded only by good people, who don't curse at you at the traffic light, who give you a compliment at the store, who give you a compliment, when you come to work, and so on. Eight. Belief. It's not for everyone. Some people don't fit it, but there are studies, and I started to search, and they are becoming more and more interesting, and probably I will make materials on this topic. There are studies that show that those people who are faithful, regardless of the religion they believe in, regardless of their belief, regardless if they are Muslims or Orthodox or Buddhists, Those people live longer, they are healthier, they have a lower risk of hypertension. and they engage less in dangerous behaviors. It seems that this belief, this superior brain activity of believing in someone, of relying on someone, praying to a superior being, again, secretes, at least that's what it seems, a hormonal cocktail that promotes growth, and has a calming effect, it reduces cortisol levels. Moreover, there might be something, an energy that we cannot measure yet, there might be a kind of connection, to a whole that we cannot scientifically prove yet. There is this possibility and science does not deny it at all. Science can only say here our measuring devices stop. Beyond our measuring devices, anything can exist, and it is very likely to exist. So, belief can help you reduce cortisol levels. If you are religious, say a prayer. Go to church. If you are not religious, meditate. Breathing techniques. We will soon get to breathing because we are going to 9. and we will talk about food. It's good not to eat too much. If we eat a lot and if we eat a lot of sweets, those glucose spikes that lead to insulin spikes, can take you into a zone of anxiety, of stress, which will naturally secrete more cortisol. So, be careful with food. For example, food influences me a lot, in my mood and how nervous and stressed I am. Foods that have been proven to help are fresh foods. So, eat foods that spoil in a few days. Eat, meaning vegetables and fruits. If you leave them on the table, they spoil in a few days. Eat those because they are live food. Whole grains. Again, they regulate your blood sugar, they regulate your fiber levels. or, well, it contributes to your fiber intake. and it nourishes the microbiome that helps you. Again, dark chocolate. It can be dark chocolate with a little bit of sugar. That type of 90% dark chocolate. Many people don't like it. It's bitter. But dark chocolate helps a lot in reducing cortisol. Omega 3. Green tea is, again, a drink that helps reduce cortisol. So, nutrition is very important. Green leafy vegetables, again, are very important. Green leafy vegetables contain folic acid or methyl folate, a form of folic acid that is already metabolized. Many people don't know that they can't metabolize folic acid, and they take folic acid supplements without being able to metabolize it. Instead, green plants, leaves, salads, contain methyl folate, which is already a metabolized form that is absorbed much easier. and which, indeed, can be useful. So, green plants, again, are very good and pay attention to food. So, at point 9. And at point 10, drink enough. Because dehydration is one of the common causes that can lead to increased cortisol levels. So, dehydrated people have higher cortisol levels and it's so simple, you need to stay hydrated throughout the day to be able to lower that cortisol level. And, as a technique I learned, of course, from Huberman's materials, probably many of you know it, it's called physiological yawning. It's something you can do in, literally, 10 seconds and it lowers your stress level. Yes, it lowers your stress level. because it activates your parasympathetic nervous system. In stress, the sympathetic system is activated. In parasympathetic, stress decreases. The two neurological channels, sympathetic and parasympathetic, the two systems, let's call them, come from the same area. And, practically, one can cancel out the other. Yes? So they can't both be activated at the same time. So, the sympathetic nervous system is for protection, while the parasympathetic is for growth. Yes? And what can inhibit the sympathetic nervous system when you're stressed and accelerate the parasympathetic system that calms you down and promotes growth is what is called a physiological yawn. And I'll explain how this happens again, all credits to Professor Huberman who discovered this and made it public, somehow. Physiological yawning happens as follows. It involves a deep inhalation followed by a second strong inhalation and then a long exhalation through the mouth. And I'll show you. Deep inhalation, second strong inhalation, and long exhalation. I'll repeat it again. What happens in this case? When you take a deep inhalation and then take another strong inhalation, first of all, many alveoli in your lungs open up that have carbon dioxide and will eliminate that excess carbon dioxide. The elimination of this excess carbon dioxide and the intake of more oxygen as a result seems to be a technique that calms your stress and activates your parasympathetic nervous system. Another physiological thing that happens and there is a very interesting video that shows this is that your heart has like a radar inside. That radar measures the speed at which your blood circulates. For example, if you get angry, you start secreting adrenaline, your heart starts beating fast and your radar synthesizes that your heart has started beating very fast. You have a radar that says, whoa, high speed. Yes? High speed, but there is a cause for this speed. The cause is adjusted to the speed and things seem normal. When you take a deep inhalation and expand your lungs you leave less space for your heart. Your heart because it shrinks very little The flow that already exists in it and is increased becomes even faster. So basically, by compressing the heart, you increase the speed at which blood circulates in the heart. and that radar goes red and says, okay, wait a minute, the speed is too high. Let's activate the parasympathetic nervous system to reduce that speed. And basically, this physiological inspiration, sorry, physiological yawn is called. physiological yawn in which you have deeply inhaled. you have exhaled carbon dioxide. and you slightly reduced the volume of the heart and the blood speed starts to increase. it is signaled in the brain and the parasympathetic nervous system is activated. this physiological yawn gets rid of some excess carbon dioxide. And on the other hand, it activates your parasympathetic nervous system, which calms you down. Please try this technique. It's extremely simple, it's easy to remember. simply, you got annoyed at the office, someone annoyed you. You go to the bathroom and stay there for 10 seconds. you do this physiological yawn. And effectively, by demonstrating this, I have calmed down. I'm always in a bit of acute stress when I film. because I really want every material to turn out well. but by doing this physiological yawn, I have effectively calmed down. And I realize that I set out to make a 10-minute material. but again, a material of 40-something minutes came out. Again, I thank those from Emocalm who support this video. I repeat, for obvious reasons, I usually prefer to go for tea. with substances extracted from those leaves you have in tea. and that is lemon balm, St. John's wort, lavender, valerian. These are the plants that are extracted and put in this capsule. studies that demonstrate the benefits of these plants. extracts from these plants for sleep, anxiety, depression, and calmness. I will leave these studies in the description of this video. thank you again for following us for such a long period of 40 minutes. You said you followed us and you didn't follow me. because there are people working on this project. It's me, it's Sorin who is the main editor. who creates all these effects you see on the screen. and it's brilliant and I thank them. And I want to, look, give a like to Sorin. Don't give me likes, give me likes, not me, sorry. give a like to Sorin, like to Sorin. write to him, write, look, a comment to Sorin. So, Sorin I think he's stressed to make this material. By the way, Sorin. Even though he looks at all these materials. And understands how important sleep is. And to go to bed at the same time and wake up at the same time. I'm telling you, Sorin edits this material at 4 in the morning. And I swear no one makes him. I'm telling you, Sorin. I threw a material at him. haha. Let it be ready when it's ready. No one makes him work at night. But he stays and works and edits at night. Because that's how he functions, he's younger. And when I was young, I did that. But that's what Sorin does. I kindly ask you to destress him. Leave a comment below for him. Tell him how much you appreciate his work, not mine. But what does he do after that? Because this brute, trust me, is a mess. This brute, trust me, is a mess. What you see now is Sorin's work. Put over the brute that I recorded. Tell him how much you appreciate this material made by Sorin. And if you want to see another interesting material. That has some connection. With cortisol and stress. You can watch. Where will it appear? Sorin, where will it appear? Here? Yes, here. You can watch this material where we talked about memory. And what you need to do to improve your memory. Good people, thank you for your attention and goodbye!