How to control stress?

To control stress, Andrew Huberman offers several practical tools and insights:

1. Physiological Sigh: This breathing technique helps to quickly reduce stress. It involves taking two deep inhales through the nose followed by a long exhale through the mouth. This method helps balance carbon dioxide and oxygen levels in the blood, promoting relaxation 1.

2. Manage Overthinking: Divide strategies into three categories: top-down (awareness and cognitive reframing), body-based (exercise and breath work), and situational (changing your environment). Creating a physical space with positive cues like photographs can also help alleviate stress and enhance mood 2 3.

   
   1
   Controlling Stress
   02:24:46
   
   2
   Coping with Overthinking
   00:12:50
   
   3
   Managing Stress
   00:08:25
   
   4
   Real-Time Stress Relief
   00:21:01
   
   5
   Understanding Stress
   00:10:28

3. Autonomic Nervous System Control: Engaging the parasympathetic nervous system can help calm down quickly. This can be achieved through specific techniques that affect facial muscles and breathing pathways, influencing our body's stress response 4.

4. Understanding Stress: Recognize that stress is a generic system designed to mobilize the brain and body, not just a relic of ancient dangers. This understanding allows us to use real-time tools effectively to manage stress when it arises 5.

By using these methods, you can better manage stress and its impact on your daily life.