What are the protocols to reduce stress

Here are several effective protocols suggested by Andrew Huberman for reducing stress:

1. Sauna and Cold Exposure: A protocol involving 12-minute sessions in a 90-degree Celsius sauna followed by a 6-minute cool down in cold water (around 50 degrees Celsius) can significantly lower cortisol levels, a stress-related hormone 1.

2. Physiological Sigh: This breathing technique involves taking a deep inhale through the nose, a second short inhale to maximize lung inflation, and then a long exhale through the mouth. This can be a quick and effective method to reduce stress in real-time by calming the nervous system 2.

3. Structured Writing Exercise: Engaging in a journaling protocol, such as four bouts of writing about specific experiences, can reduce symptoms of anxiety, help with insomnia, and improve chronic pain, though not a complete therapy for major conditions 3.

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     Cortisol Control Strategies

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     Mastering Stress Relief

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     Writing for Healing

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     Stress and Recovery

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     Emotional Resilience Strategies

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4. Daily Stress Exposure: Short, intense daily stress exposure (like 5 minutes a day) has shown promise in reversing the effects of chronic stress, though this protocol was primarily tested in animal models 4.

5. Self-Care Routines: Establishing consistent routines, especially in the morning, helps set the stage for emotional resilience and can prevent stress responses. This involves practices like good sleep and understanding your nervous system to prepare for stressors 5.

These protocols highlight a mix of immediate interventions and long-term lifestyle changes to help manage and reduce stress effectively.