Using Your Nervous System to Enhance Your Immune System | Huberman Lab Essentials

Andrew Huberman

Sep 25, 2025

Episode description

In this ⁠Huberman Lab Essentials⁠ episode, I explain how the immune system defends against infection and describe the relationship between the immune and nervous systems.

I discuss the immune system's three primary layers of defense, emphasizing how each contributes to protection from infection. I share practical tools to enhance immune function and accelerate recovery from sickness, including specific breathing patterns, sleep positioning and targeted supplementation. I also explore the powerful mind-body connection, showing how mindset and nervous system activation can directly influence the body's ability to heal.

Episode show notes: https://go.hubermanlab.com/rzAunNW

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/poOf8b2WE2g

Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S

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Timestamps
00:00:00 Immune System & Nervous System
00:00:33 Immune System 101, Innate & Adaptive Immune Systems
00:08:03 Mucus & Microbiome, Tools: Nasal Breathing; Avoid Eyes; Ingest Fermented Foods
00:10:57 Sickness Behavior & Vagus Nerve, Fever, Photophobia, Rest
00:15:35 Humoral Factors, Inflammatory Cytokines
00:17:05 Sleep & Enhancing Immune System, Glymphatic System, Tool: Elevate Feet
00:20:04 Stress & Inflammation, Tool: Early Symptoms & Cyclic Hyperventilation
00:28:29 Positive Mindset & Immune Function, Dopamine
00:31:22 Electroacupuncture, Fascia, Catecholamines & Inflammation
00:33:42 Accelerating Recovery, Medication, Tool: Spirulina & Rhinitis
00:35:53 Recap & Key Takeaways

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Mindsip insights from this episode:

Incorporate low-sugar fermented foods to boost immunity

Ingesting two to four servings a day of low-sugar fermented foods is one of the best ways to enhance your gut microbiome and the protective mucus lining of your body.

#fermentation

#microbiome

Elevate heels to enhance glymphatic system activity

Elevating your heels by about 12 degrees during sleep can increase the activity of the glymphatic system, which clears debris from the brain and aids recovery from infection.

#recovery

#sleep

Utilize cyclic hyperventilation to combat early infection

A specific protocol of cyclic hyperventilation (like Wim Hof breathing) can release adrenaline, which increases anti-inflammatory cytokines and reduces flu-like symptoms when you start to feel sick.

#adrenaline

#breathing

Manage stress to prevent illness during vacations

The phenomenon of getting sick after a period of high stress is due to the drop in adrenaline, which was previously suppressing inflammation and fighting off infection.

#adrenaline

#stress

Foster hope to enhance immune response

A sense of hope, which is tightly linked to the dopamine system, can powerfully impact the immune system by reducing inflammatory cytokines and accelerating recovery from illness.

#dopamine

#immune-system

Stimulate leg fascia to reduce systemic inflammation

Research shows that stimulating deep fascial tissue in the lower limbs via electro-acupuncture can activate a specific neural pathway to release adrenaline and lower systemic inflammation.

#acupuncture

#inflammation

Use spirulina to reduce nasal congestion effectively

Taking 2 grams of spirulina can be an effective alternative to over-the-counter medications for significantly reducing nasal congestion and inflammation, as shown in human trials.

#spirulina

#supplement

Debunk vagus nerve calming myth to understand its true role

The popular idea that the vagus nerve is primarily a route to calming is largely a myth; it's actually a fast pathway that signals infection to the brain to initiate sickness behavior.