Stress techniques from Andrew Huberman – how to quickly calm down and regain peace of mind.

Stress is a part of everyday life – the fast pace of life, work pressure, social media. Each of us experiences it. The key question is: how to effectively cope with it?

Andrew Huberman, a neurobiologist from Stanford University, shows that you don't have to resort to expensive therapies or complicated solutions. It's enough to learn a few simple, scientifically proven techniques to regain control over your emotions and health.

What is stress really?

Before we move on to the tools, let's understand the enemy. Huberman distinguishes three main types of stress:

- Acute – short-term, motivating, natural.

- Medium-term – a challenge that can strengthen us if we approach it consciously.

- Chronic – a silent killer. It leads to burnout, depression, and cardiovascular problems.

The good news? We have an influence on how our body reacts. The key lies in breathing, exposure to controlled stressors, supplementation, and lifestyle.

Andrew Huberman's breathing techniques – quick relief without leaving home.

Breathing is the simplest, yet often underestimated way to reset the nervous system. Here are four proven methods recommended by Huberman:

1. Physiological sigh – instant calm in 30 seconds. How it works: - Take a deep breath through your nose. - Add a short second inhale. - Exhale slowly through your mouth.

Effect: quick regulation of heart rate and reduction of tension. Ideal for sudden stress, panic attacks, or tense conversations.

2. Box Breathing – control in every situation. - Inhale (4 seconds) - Hold (4) - Exhale (4) - Hold (4)

Effect: activation of psychophysical balance. Used by Navy SEALs and mental coaches.

3. Segmented breathing – better body awareness. Focus on specific areas of the chest. This locally releases tension and helps you better understand the signals from your body.

4. 4-7-8 Technique – sleep, calm, focus. - Inhale: 4 seconds - Hold: 7 seconds - Exhale: 8 seconds. Effect: an effective method for insomnia and anxiety. It can be used before sleep or during breaks at work.

Building resilience to stress – expose yourself, but wisely.

Huberman emphasizes: it's not about avoiding stress, but training the body to react better to it. Proven methods:

- Cold showers – activate the nervous system and improve stress tolerance.

- Physical training – preferably intense, but regular.

- Mindfulness, meditation, journaling – mental reset and increased self-awareness.

Natural support: stress supplements recommended by Huberman

If you want additional support, reach for safe, natural remedies:

- Ashwagandha – lowers cortisol levels, has an adaptogenic effect.

- L-theanine – alleviates tension without sedation. Great for work and study. Always consult them with a doctor or pharmacist.

Lifestyle matters – the basics that make a difference

Huberman leaves no illusions – without taking care of the foundations, there are no lasting effects:

1. Sleep – at least 7 hours of good quality.

2. Movement – not just the gym. Walking, yoga, dancing – everything counts.

3. Social relationships – even one sincere conversation a day acts like an emotional detox.

Conclusion: you can control stress – you just need knowledge and action. Instead of accepting life under pressure, it's worth implementing proven science-based techniques. Andrew Huberman's methods are simple, free, and effective. Just 2–5 minutes a day is enough to start feeling the difference.

Start with one deep breath.

Then take a cold shower or do a few squats.

At the end of the day, summarize your emotions. Your brain will thank you for it.