From: hubermanlab
In a recent episode of The Huberman Lab Podcast hosted by Andrew Huberman, a professor of Neurobiology and Ophthalmology at Stanford School of Medicine, the effect of physical posture on alertness was explored in depth. This episode delved into how optimizing one’s workspace and physical arrangements can significantly influence productivity and focus [00:00:14].
The Relationship Between Posture and Alertness
Physical posture plays a crucial role in regulating levels of alertness. The podcast explicates that when individuals are standing, specific neurons in the brain, particularly in the brainstem, become active. These neurons, known as the locus coeruleus, release neurotransmitters such as norepinephrine and epinephrine, which are associated with heightened states of alertness [00:31:29].
Standing vs. Sitting
The episode highlights the benefits of standing versus sitting. When standing, there is an increase in the activation of these neurons, resulting in enhanced alertness and focus. Conversely, when individuals sit, especially in a reclined position, the firing of these neurons decreases, which can lead to reduced alertness and increased calmness or even sleepiness [00:31:57].
Moreover, sustained periods of sitting are documented to have adverse health effects, including negative impacts on cardiovascular health, sleep quality, and musculoskeletal function. Shifting between sitting and standing is recommended as it is shown to reduce neck and shoulder pain, improve subjective health and vitality, and enhance cognitive performance [01:22:01].
Standing Desks and Alertness
Standing desks, which can be adjusted for height, allow individuals to alternate between sitting and standing throughout their workday. This practice is not only beneficial for physical health but also significantly boosts one’s cognitive capacity and productivity. Andrew Huberman suggests aiming to stand for roughly half of the work time to achieve these benefits [01:22:38].
Importance of Screen Position
In addition to standing, the position of screens relative to eye level is essential for maintaining alertness. Huberman emphasizes that screens should be placed at or above eye level to maintain focus. When viewing screens below the level of sight, neurons related to calmness are activated, which can reduce wakefulness [00:31:15].
Conclusion
The discussion in The Huberman Lab Podcast underlines the significance of posture in influencing cognitive states. Whether opting for standing desks or ensuring that computers are positioned to optimize visual engagement, it’s apparent that physical posture is a key player in fostering an alert and productive work environment. By incorporating these strategies, individuals can harness the power of their neurobiology to maintain high levels of alertness and focus during work or study sessions [01:29:40].