Overcoming our fears is a fundamental task in order to reach our full potential. In this sense, the courage circuit is a concept by Dr. Andrew Huberman that provides a fascinating guide on how to do it. According to Huberman, a neuroscientist at Stanford University, our brains are equipped with a specific neural circuit that allows us to face and overcome fear. This courage circuit is not only a biological tool, but also a practical way to transform our relationship with fear.
Huberman explains that the courage circuit involves several areas of the brain, including the amygdala, hypothalamus and prefrontal cortex. The amygdala detects fear and triggers a fight or flight response, while the hypothalamus regulates this response through the autonomic nervous system. However, it is the prefrontal cortex that plays a crucial role in the conscious regulation of our reactions. This area of the brain allows us to evaluate situations rationally and to consciously decide to face our fears.
To activate this circuit, it is essential to practice gradual exposure to what we fear. This process involves facing our fears in small, controlled doses, which allows our brain to adapt and decrease its fear response over time. For example, if someone fears public speaking, they might start by practicing speeches in front of a mirror, then in front of a small audience of close friends, and finally, in more challenging scenarios. This progressive exposure helps to reconfigure the courage circuit, making previously feared situations manageable.
How to overcome your fears: The courage circuit
In addition to gradual exposure, Huberman stresses the importance of controlled breathing. Techniques such as diaphragmatic breathing or box breathing (inhale 4 seconds, hold 4 seconds, exhale 4 seconds and hold exhale 4 seconds) can help calm the nervous system and reduce the intensity of the fear response. This facilitates the activation of the courage circuit and strengthens the ability of the prefrontal cortex to intervene and moderate our emotional reactions.
Another key strategy is the use of positive visualization. Imagining ourselves successfully facing a feared situation can mentally prepare our brain for that experience, decreasing uncertainty and anticipatory fear. This technique is based on the principle that the brain, by not fully distinguishing between real experience and that experienced through imagination, can train itself to respond more courageously in real situations.
Finally, Huberman stresses the power of community and social support. Sharing our experiences and fears with people we trust creates an environment of safety and support, which is vital for strengthening the courage circuit. Knowing that we are not alone and that we have support can be the impetus we need to face our fears with greater determination.
Ultimately, this concept offers us a scientific and practical approach to overcoming fear. It empowers us to face our fears more effectively and live fuller lives free of limitations.
Photo credit: FP
