83: How to Instantly De-Stress and Supplement for Better Health, Sleep, and Longevity | Andrew Huberman, PhD

Breathing Control

Breathing is a powerful tool for autonomic regulation, offering a direct way to manage stress. Andrew Huberman explains that while we can't control most internal organs, we can control our diaphragm through the phrenic nerve, allowing us to influence our breathing rate 1. This control is crucial for adjusting autonomic arousal levels. Huberman highlights a breathing technique involving a double inhale through the nose followed by an exhale through the mouth, which can significantly reduce stress 2.

You can control your level of autonomic arousal by controlling your breathing.

--- Andrew Huberman

This method is particularly effective for quickly bringing stress levels back to baseline.

   

Visual Relaxation

Vision plays a crucial role in stress management, as Andrew Huberman discusses the concept of panoramic vision to alleviate stress. By widening our gaze, we can naturally relax our nervous system, a technique that can be practiced even indoors 3. This approach is particularly beneficial in urban environments, where stress levels can be high due to confined spaces. Huberman notes that viewing horizons or expansive vistas can provide a calming effect, akin to stepping into another world 4.

Try dialing out your gaze and going into panoramic vision.

--- Andrew Huberman

This visual technique, combined with proper breathing, can significantly enhance relaxation.