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How to Be Calm & Confident | Cesar Millan & Dr. Andrew Huberman

Huberman Lab Clips08:05Added Aug 31, 2026

Cesar Millan and Dr. Andrew Huberman discuss the cultivation of presence and awareness, highlighting how deliberate cold exposure can be used to quiet the pr...

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  1. Defining A Meaningful Life

  2. 00:00for somebody who's trying to move from
  3. 00:01unskilled to skilled in the domain of
  4. 00:04like slowing down thinking about what
  5. 00:06the priority in this interaction is
  6. 00:08getting all that working while life is
  7. 00:10happening in real time lots happening
  8. 00:12and it's coming through the phone and
  9. 00:13this and that schedules how do you
  10. 00:15recommend young or old that people start
  11. 00:19to cultivate this awareness and this
  12. 00:21I think the quicker we become aware what
  13. 00:23is life about right because we're all
  14. 00:26going to die and so what what what is
  15. 00:28life out and life is about life, right?
  16. 00:32Life is to be happy, to be healthy, to
  17. 00:34be loving, and to be smart. That's life.
  18. 00:36And then is [clears throat] time. How
  19. 00:37you structure, how you manage time,
  20. 00:40right? And and then is memories. That's
  21. 00:42all you take. Once you realize those
  22. 00:44three things, I I think you're going to
  23. 00:46be able to focus and and experience life
  24. 00:49um the way animals do, right? Because
  25. 00:51they're very grateful of life. They
  26. 00:53structure time very wisely. And then by
  27. 00:56the time they die, they only take good
  28. 00:58memories,
  29. 00:59right? Because that's all you take, good
  30. 01:00memories. And so the quicker we
  31. 01:03surrender to that concept, the quicker
  32. 01:06we are going to uh focus and what's
  33. 01:08what's valuable, right? And and what and
  34. 01:11things that we can definitely practice
  35. 01:13that this this concept of love, right?
  36. 01:16And so that to me is be grateful of life
  37. 01:19every day. Be thankful of life every
  38. 01:21day, you know. Uh learn with your mind
  39. 01:25to learn to achieve. Give it away. It's
  40. 01:28very important to be at service and make
  41. 01:29other humans, you know, or or animals,
  42. 01:32you know, uh achieve what you just
  43. 01:34achieved. And of course, you know, the
  44. 01:35energy of love to love those three
  45. 01:37things about it, right? Your spirit,
  46. 01:39your instinct, and your mind. Learn to
  47. 01:41love that about you because that's who
  48. 01:42you are. So who Caesar Milan? Caesar
  49. 01:44Milan is a spirit. He's an instinct.
  50. 01:46He's a heart. And he's a mind, right? So
  51. 01:48then, oh man, I value that so much. And
  52. 01:51and now once I value that, it's easy to
  53. 01:53love what you value. You see it? It's
  54. 01:56easy to love what you value. And so once
  55. 01:59you realize this this natural, simple,
  56. 02:02profound self, you want to give it away.

  57. Humanizing Dogs In America

  58. 02:05I give it away to dogs. And because I do
  59. 02:07that, I get to rehabilitate dogs that
  60. 02:10people unconsciously have confused.
  61. 02:13See, because dogs in America, you know,
  62. 02:15dogs in toward country are skinny, but
  63. 02:17they don't have psychological problems.
  64. 02:19Dogs in America are chunky and I get to
  65. 02:20have a TV show. So, dogs in America
  66. 02:23should be the happiest, healthiest,
  67. 02:25loving, smartest dog on earth because
  68. 02:27that dogs in America have rights.
  69. 02:31You understand that concept? But why
  70. 02:33would a guy from Mexico comes to America
  71. 02:36and National Geographic gives them a TV
  72. 02:38show? Mhm.
  73. 02:40Because America was uh created
  74. 02:42fightlight avoidance unconsciously. Even
  75. 02:45though America loves dogs more than any
  76. 02:48other country I ever seen in my life,
  77. 02:50dogs have birthday parties in America.
  78. 02:52Dogs have Christmas presents in America.
  79. 02:55Dogs get married in America. Dogs get
  80. 02:58married.
  81. 03:00That's, you know, taking [clears throat]
  82. 03:01the humanization to another level. But
  83. 03:03that's that's just shows you, you know,
  84. 03:05the uh the the creativity of human. But
  85. 03:09not because the dog has all this money,
  86. 03:10fame, and power. The dog is happy.
  87. 03:13Mhm.
  88. 03:14My goal is is for people to understand
  89. 03:16that, you know, happiness and health and
  90. 03:18and and having a good heart and having a
  91. 03:20a good creative mind. It shouldn't take
  92. 03:22too much,
  93. 03:24right? It's just it's just about being
  94. 03:25grateful, right? It's just about being
  95. 03:27thankful. It's about loving those two
  96. 03:29things. And then make sure that your
  97. 03:31mind learn achieve gives it away or
  98. 03:33learn to turn it off. So don't use your
  99. 03:35mind to think bad things.
  100. 03:37What's your process for turning off your
  101. 03:40mind? This is a very um common challenge
  102. 03:44for people.
  103. 03:44I think the easiest way for people to
  104. 03:46experience because they have to see it,
  105. 03:47right? You can tell people, but if they

  106. Cold Plunge For Mental Focus

  107. 03:50don't see it inside, they they're never
  108. 03:52gonna see understand what you mean. So
  109. 03:55what what I help people with is I put
  110. 03:57them in the cold plunge, right? And once
  111. 04:01they go through the fightlight
  112. 04:02avoidance, they want to see and they get
  113. 04:03to the calm surrender. What are you
  114. 04:05thinking? I'm thinking nothing. That's
  115. 04:07exactly what what what a clear mind
  116. 04:09looks like,
  117. 04:11right? So through that cold plunge
  118. 04:13experience, the human gets to understand
  119. 04:15breath,
  120. 04:16patience,
  121. 04:18you know, confidence
  122. 04:20and not to think anything because you're
  123. 04:21doing this with your spirit and your
  124. 04:23instinct in your heart. This is your
  125. 04:24mind just have to wait for the the three
  126. 04:27minutes.
  127. 04:28That's it without anticipation. So it's
  128. 04:30just nothing there, right? And then of
  129. 04:33course the cold doesn't let you think,
  130. 04:35right? But the only thing you can do is
  131. 04:37breathe and wait. And so then once they
  132. 04:40see it, okay, that is the meaning of not
  133. 04:43having nothing in your mind,
  134. 04:45right? So I make them experience it
  135. 04:47versus if I just tell them, they can't
  136. 04:49picture it. As somebody who's a real
  137. 04:52believer, as you probably know, in
  138. 04:53deliberate cold exposure, I mean, I
  139. 04:54think it's
  140. 04:55it's uh people, it's zero cost. I mean,
  141. 04:58you use a cold shower, you know, it
  142. 05:00saves on the water bill, so this isn't
  143. 05:01like having to run out and buy
  144. 05:03something. what it tells me because the
  145. 05:05cold plunge
  146. 05:07immediately reliably releases
  147. 05:09adrenaline.
  148. 05:10Yeah.
  149. 05:10Which then wakes up the brain as well.
  150. 05:12That's your instinct.
  151. 05:13Shuts down the forebrain. The very It's
  152. 05:16fascinating um that you're saying this
  153. 05:18because the forbrain is strategy etc.
  154. 05:22But in the first 20 or 30 seconds of
  155. 05:25deliberate cold exposure, the prefrontal
  156. 05:27cortex, which controls all the top down
  157. 05:30inhibition of impulse, is it's not shut
  158. 05:32off, but it is greatly diminished.
  159. 05:34You can't strategize well. You're just
  160. 05:36thinking out.
  161. 05:37You know,
  162. 05:38so you're saying people need to get past
  163. 05:40the point where they're trying to uh
  164. 05:43suppress impulse, but they need to
  165. 05:45experience adrenaline.
  166. 05:46That's right.
  167. 05:47Got it.
  168. 05:48Yeah. That's right. And then they get to
  169. 05:49peace.
  170. 05:50Yeah.
  171. 05:51Yep. And that's the energy to bring
  172. 05:53to your interaction with your dog.
  173. 05:55Yes.

  174. Spreading Calm Energy Everywhere

  175. 05:56And ideally to your spouse and your kids
  176. 05:58too.
  177. 05:58Everywhere.
  178. 05:59Everywhere. So a human after a coal
  179. 06:01plunge brings that energy everywhere.
  180. 06:03You don't have to talk. Everybody knows
  181. 06:04your energy feels really good. All
  182. 06:07because you went to mother nature,
  183. 06:09right? That was mother nature. Coal,
  184. 06:11right? It's water, cold, that's mother
  185. 06:13nature, right? So imagine you bring that
  186. 06:16energy to your to to meeting a dog, to
  187. 06:19walking with a dog, to feeding a dog.
  188. 06:21That's it. That's all I want people to
  189. 06:23experience because everybody wants a
  190. 06:25they want to do that, right? Or they
  191. 06:27want to do I'm not aware how I feel. I
  192. 06:29just want to give affection. You see it?
  193. 06:31So that so that that is good for the
  194. 06:34human, not necessarily good for
  195. 06:35everybody else because that human is
  196. 06:37spreading that energy. So [snorts] my
  197. 06:39goal is for people to spread, you know,
  198. 06:41silence, calmness, confidence, love,
  199. 06:42joy, because that's exactly how you feel
  200. 06:44after a cold plunch. Exactly. In three
  201. 06:47minutes, [laughter]
  202. 06:48you get into that stage. You have to
  203. 06:50learn to love, you know, the process of
  204. 06:52I'm going to fight flight avoidance.
  205. 06:54But I'm not going to listen to that part
  206. 06:57of me. I'm going to listen to my calm
  207. 06:59surrender.
  208. 07:00I'm going to listen to my calm
  209. 07:01confidence. And then once I finish, I'm
  210. 07:04going to listen to my happy golucky. And

  211. Long Lasting Dopamine Benefits

  212. 07:06that's all you want. That's it. Those
  213. 07:09three state of minds are super powerful.
  214. 07:11You know, I've thought a lot about
  215. 07:12deliberate cold exposure, adrenaline,
  216. 07:15norepinephrine. You get this long arc of
  217. 07:17dopamine that lasts hours and hours and
  218. 07:19hours afterwards. And that my critics
  219. 07:22will say, well, it's just dopamine in
  220. 07:23the body, not in the brain. Actually,
  221. 07:24new findings show it's dopamine in your
  222. 07:26brain and body. Long arc. Very few
  223. 07:29things produce this thing of longlasting
  224. 07:32dopamine. Drugs will spike in drugs,
  225. 07:34right? Well, a good relationship with a
  226. 07:35dog is long-lasting dopamine. You know,
  227. 07:38a well- balanced dog is a longlasting
  228. 07:41whatever you want. You know, I hope you
  229. 07:44want the four worlds. Your spirit, your
  230. 07:46instinct, your heart, and your mind. All
  231. 07:47of them by walking. Just walk with the
  232. 07:50dog for a long period of time. Then you
  233. 07:51do your play explore.
  234. 07:53That's the best medicine any human can
  235. 07:57can get. [music]
  236. 08:05[music]