Andrew Huberman· PhD
And as far as I know, it's the fastest way to accomplish that.
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And as far as I know, it's the fastest way to accomplish that.
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One to three of those will reduce your stress substantially. Over time that should reduce, that is, buffer your cortisol acting as an adaptogen.
This is a naturally occurring pattern of breathing that occurs in sleep and in waking. But that when done deliberately, leads a very rapid and quite significant decreases in stress and anxiety.
what I love about the physiological sigh is that of course it's completely zero cost but also there's a dedicated circuit in your brain and body for this particular pattern of breathing we do it spontaneously but you can do it intentionally and it works just as well if not better to regulate your levels of stress that is to bring them down which has outsize positive effects on your mood and mental health not just in the moment but also should improve your confidence that when stress comes because the world is filled with stressors it's not if it's when when stress comes that you will have a physiologically scientifically supported tool to deal with and reduce that stress
so this can be done essentially anywhere and by anyone I suppose probably couldn't do it if you were underwater or certainly don't do it if you're underwater but otherwise it's a very safe and very effective way to calm down and reduce your levels of stress in real time
so the physiological sigh is going to be the go-to protocol for you again not invented by me this is not huberman breathing this is a pattern of breathing discovered in the 1930s by physiologists it's hardwired into our nervous system and that's what makes it so great it works the first time and it works every time so that's to my knowledge the best way to control your stress in real time
and typically just one although sometimes it requires two or three but just one physiological sigh is effective in bringing down one's level of stress significantly enough that you don't need to do it again
it's the fastest way that I'm aware of to reduce one's levels of stress this is something my laboratory has studied in detail at Stanford