Calm down

Here are several techniques and insights shared by Andrew Huberman to help calm down:

1. Physiological Sigh:

   • Take a big inhale through your nose, then sneak in a brief second inhale to fully inflate your lungs. Finally, perform a long, extended exhale through your mouth. This method quickly reduces stress and promotes a calm state 1.

2. Down Regulation Breathing:

   • After a workout, use three to five minutes of slow, deliberate breathing with an emphasis on exhales. This practice helps transition your body from a heightened stress state to recovery mode, which is essential for physical and mental relaxation 2.

3. Late Night FM DJ Voice:

   • In tense or stressful situations, adopting a calm, steady voice not only helps soothe others but also calms oneself. This approach is particularly useful in challenging conversations or negotiations 3.
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       1

       Mastering Breath Control

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       2

       Recovery Breathing Techniques

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       3

       Calm in Conflict

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       4

       Real-Time Stress Relief

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       5

       Calming Techniques

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4. Real-Time Stress Reduction:

   • Engaging the parasympathetic nervous system through tools like the physiological sigh can rapidly diminish the stress response. Techniques that have a direct impact on the autonomic nervous system are the most effective for real-time stress reduction 4.

5. Broadening Field of View:

   • Expanding your field of vision can physiologically help calm you down and improve decision-making. This is particularly useful in high-stress situations where maintaining composure is crucial 5.

These techniques are grounded in neuroscience and physiology, offering practical ways to calm down in various stressful situations.