how to reduce stress?


Reducing stress involves a combination of techniques that target both the mind and body. Here are some effective methods discussed on the :

  1. Breathing Techniques:

    • Cyclic Sighing: Involves performing a big, deep inhale followed by a short second inhale through the nose and a long exhale through the mouth. Doing this for five minutes a day significantly reduces stress throughout the day 1.
    • Physiological Sigh: This is a quicker method where you take two deep inhales through the nose, followed by a long exhale through the mouth. It is effective for immediate stress reduction 1 2.
  2. Physical Practices:

    • Cold Exposure: Deliberate cold exposure, such as cold plunges or showers, helps manage stress by training you to control your physiological responses in stressful environments. This practice enhances your ability to remain calm and make clear decisions under pressure 3.

      Breathing for Stress Reduction

      Andrew Huberman discusses the benefits of cyclic sighing and physiological sighing for stress reduction. Cyclic sighing performed for five minutes a day had the most robust and pervasive effect in reducing stress, improving mood, and improving sleep. One physiological sigh is a very efficient way to immediately bring about calm and reduce overall levels of stress.

      Huberman Lab

      How to Breathe Correctly for Optimal Health, Mood, Learning & Performance | Huberman Lab Podcast
  3. Social Connections:

    • Building and maintaining quality social connections can mitigate long-term stress. Social interaction is essential for reducing stress, as humans are inherently social creatures 4.
  4. Meditation and Mindfulness:

    • Practices such as mindfulness meditation (MBSR) and Yoga Nidra (NSDR) help reduce stress by lowering cortisol levels and improving overall well-being. These practices also aid in better sleep and enhancing mood and focus 5 4.
  5. Exercise:

    • Regular physical activity is crucial for managing stress. Exercise helps reduce stress hormones and stimulates the production of endorphins, which are natural mood lifters 6.

Each technique has its benefits, and it's essential to find the combination that works best for you. Consistency in these practices is key to experiencing their full stress-reducing effects.