How to Relieve Stress and Anxiety in Real Time

How to Relieve Stress and Anxiety in Real Time

Here's a tool almost every listener knows, but 90% don't use. Huberman talks about it on many podcasts. Unlike other stress tools, It's something you can do at the exact moment you're feeling pressure.

If you feel a lot of anxiety, self-doubt, fear, or you're just going through a tough time. This tool is for you.

When you get stressed, your heart rate suddenly elevates. Blood flow increases. Your adrenaline rushes. This makes you get tensed, shorten your breath, and lose clarity of mind. To feel calmer, all you need to do is lower heart rate and CO2 in the body. And, that's easier than you think.

All you need is: The physiological sigh. It's a way to change your breathing pattern to calm down your heart/nervous system. I recommend you try it now to make sure you understand how it works.

1. Do a normal inhale (3-4 seconds)

2. Immediately take another short-quick inhale (0-1 seconds)

3. Then Exhale very slowly (6-8 seconds)

So double-inhale then slow exhale. Basically, your heart rate goes down, you feel less agitated, and become ready to shift your attention into a calmer state. It's not woo-woo breathing. It's a physiological sigh. It's how your body works.

But, as I mentioned. Although we've heard this tool before, we still don't do it. Well, if we want to control these negative emotions, we better do ;) Here's how:

Label how you usually feel stress. Ex.: Overwhelmed, frustrated, confused, angry, scared, worried, anxious, panicked. And recall scenarios that make you feel these more: an exam, too much workload, making a decision, etc.

Now keep a mental alarm. Whenever you notice these emotions or situations, jump into this exercise. In a matter of a few seconds, or 2-3 breaths, you will notice a sudden sense of calm. You're back to a focused, easygoing, clear way of thinking.

When you feel stressed or anxious, do 3 double-inhale exhales.

Here is a YouTube short of Andrew doing and explaining the exercise, and this is the episode timestamp.​
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