Deliberately learn to move along the continuums of alertness and calm, gaining control over your physiological states. This sense of control fosters meaning, happiness, and delight by making you feel in charge of your internal processes.
Prioritize behavioral tools as the first line of intervention for well-being. Follow this with nutrition, supplementation, and then, if necessary, prescription or experimental drugs under therapeutic oversight.
Actively frame stress as potentially beneficial by focusing on information that highlights its positive effects, such as sharpening decision-making or accentuating the immune system. This approach positively biases physiological outcomes rather than solely focusing on negative aspects.
Practice deliberate adrenaline release through methods like cold water immersion (cold enough to be uncomfortable but safe) or cyclic hyperventilation (25 breaths, short breath hold, repeat 2-3 times). This improves your ability to manage stress and move between states of alertness and calm more easily.
To calm down, make exhales longer and more vigorous than inhales. To become more alert, make inhales longer and more vigorous than exhales; box breathing helps maintain your current state.
To shift your circadian clock by 2-8 hours (e.g., for night owls), consistently stack four elements: get bright light when you want to be awake, increase body temperature upon waking, eat meals according to your desired wake schedule, and engage in exercise at appropriate times. Avoid caffeine, cold showers, and intense exercise late at night to facilitate this shift.
Practice nasal breathing consistently, especially during winter months and even during cardiovascular exercise. This acts as a better filter for germs, reduces susceptibility to illness, and can eliminate sleep apnea.
Consume 1-4 servings of low-sugar fermented foods (e.g., kimchi, natto, sauerkraut, kefir, kombucha) daily. This develops a robust gut microbiome and reduces inflammatory markers.
Prioritize foundational health pillars: great sleep, solid nutrition, a healthy microbiome, positive social interactions, and regular exercise. These provide buoyancy to all body systems and improve overall well-being.
Actively seek and tap into feelings of excitement and delight in your work, even from small or surprising aspects or social interactions. This active process sustains long-term engagement and success.
Practice self-directed hypnosis for 5-15 minutes daily or every other day by visualizing a source of anger while simultaneously cultivating a bodily state of calm. This decouples anger from its physiological stress response and leverages neuroplasticity.
Perform a carbon dioxide tolerance test periodically by taking 3-4 breaths, then a big deep breath, followed by a very slow, controlled exhale (timed). A short duration (0-20 seconds) indicates high stress, providing a gauge for your stress level and respiratory control.
Monitor sleep patterns and dream quality; if sleep is impeded for three or more nights or dreams become more anxious, it indicates long-term stress requiring serious attention. Use sleep quality as a primary diagnostic marker for overall mental well-being.
If experiencing long-term stress (marked by sleep issues and anxious dreams), seek a supported environment for catharsis and relaxation. This helps break the cycle and prevents degradation of systems like the immune system.
Engage in non-sexual grooming touch, such as petting a dog, as it powerfully releases oxytocin by activating C fibers in the skin. This promotes feelings of well-being and present-moment connection.
Make direct eye contact with others, including those who may be struggling, as it is very important for mental health. This promotes oxytocin release and fosters connection.
After physical training, take 1-3 minutes to decompress without immediately checking your phone. This practices shifting from high-intensity to lower-intensity thinking and improves task switching throughout the day.
Take naps only if desired and ensuring they do not interfere with nighttime sleep. If napping isn’t possible, opt for non-sleep deep rest (NSDR) instead.
After practicing stress inoculation techniques (like cold exposure or breathwork), deliberately place yourself into the stressful environment (e.g., public speaking) to test and reinforce your improved stress management.
For public speaking anxiety, a personal strategy is to simply start talking and continue without stopping. This can help override the feeling of stress.
When pursuing long-term goals or creative endeavors, focus primarily on the process itself. Avoid getting overly concerned with how outcomes are perceived or ’landing'.
If your CO2 discard rate is consistently short and you’re struggling with sleep, prioritize reestablishing ‘buoyancy’ to your nervous system. This state is crucial for making good judgments about your life trajectory.
To induce hypnosis, look up without moving your head, and then while still looking up, close your eyes. This engages circuits for both alertness and calm, making you more prone to the hypnotic state.
Utilize an Eight Sleep mattress cover for improved sleep depth and quality. This can lead to deeper sleep, fewer awakenings, and feeling better even after the same amount of sleep.