To quickly reduce acute stress, perform a physiological sigh: a double inhale (one deep inhale followed by a smaller second inhale) through the nose, then a long, slow exhale through the mouth. Repeat one to three times to reinflate lung sacs, rid the body of carbon dioxide, and activate the parasympathetic nervous system.
To slow your heart rate and calm down quickly, make your exhales longer and/or more vigorous than your inhales. This mechanism leverages the body’s physiological response to breathing to activate the parasympathetic nervous system.
To raise your stress threshold and manage medium-term stress, deliberately place yourself in physically demanding situations (e.g., intense exercise, cold exposure) and consciously relax your mind. This teaches your mind to remain calm while your body is highly activated, making once-overwhelming situations more tolerable over time.
To induce a calming effect on the mind, deliberately dilate your gaze by shifting from tunnel vision to broader panoramic vision, seeing more of your environment simultaneously. This action releases a brainstem circuit associated with alertness, reducing stress.
Actively invest in social connections—whether romantic, familial, friendships, or even with pets or inanimate objects that bring delight—to mitigate long-term stress. These connections release serotonin, promoting well-being and reinforcing positive neural connections.
Prioritize achieving good quality sleep, as the inability to do so indicates a shift from acute to chronic stress, necessitating the ability to turn off the stress response. Good sleep is a fundamental tool for managing long-term stress.
Engage in regular exercise as a fundamental and useful tool for modulating long-term stress and improving overall well-being.
To combat infections and boost your immune system, perform 25-30 cycles of rapid, deep inhales and exhales, followed by an exhale and a breath hold for about 15 seconds, then repeat. This process liberates adrenaline, which helps fight infections, but never do this near water and consult a doctor, especially if you have glaucoma or pulmonary issues.
Engage in cold showers or ice baths to deliberately mimic the stress response and release adrenaline. This adrenaline release helps suppress or combat incoming infections, strengthening your immune system.
Consider supplementing with ashwagandha during periods of high stress when short and medium-term stress is not being managed well, as it is known to lower anxiety and cortisol. It is not recommended for year-round regular use but for acute stressful times.
If safe for you, consider supplementing with 100-200mg of L-theanine 30-60 minutes before sleep to enhance sleep transition and depth, or to significantly increase relaxation if chronically anxious or stressed. L-theanine increases GABA, reducing forebrain activity and rumination.
Avoid supplementing with melatonin, especially at typical doses of 1-3mg or more, as these are considered outrageously high and may have negative effects on the reproductive axis and hormones.
Invest time in understanding the physiological mechanisms behind stress and stress-reduction tools. This knowledge will enable you to better incorporate, teach, and adapt these tools to changing life circumstances.
Recognize that while external events are beyond your control, your reaction to them is within your control. Focus on using concrete, science-based tools to modulate your internal state and response.
Pay attention to and learn to recognize feelings of comfort, trust, bliss, and delight, as these are physiological indicators of serotonin release. This awareness can help you understand and reinforce positive emotional states.