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Yo, stress is a real pain, right? Life throws all kinds of crap at us—school, relationships, and just the daily grind. But guess what? There’s a way to ditch that stress without spending hours meditating or running laps. Andrew Huberman drops some serious knowledge on how we can manage our stress in the moment, and it all comes down to how we breathe. Let’s break it down into simple steps so we can all chill out, focus up, and live our best lives.
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[Definition]
Physiological sigh is a breathing technique that helps calm your body quickly.
[Example]
I would take a deep breath in through my nose, then take a quick second inhale, and exhale slowly.
[Application]
Whenever I feel stressed, like during an exam or before a big presentation, I do this double inhale and long exhale to instantly feel more relaxed.
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[Definition]
Your heart rate changes with your breath. Inhaling speeds it up, and exhaling slows it down.
[Example]
I would notice my heart racing when I’m anxious, so I take a moment to exhale longer than I inhale.
[Application]
Before a big game or event, I make sure to take a few long exhales to bring my heart rate down and stay calm.
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[Definition]
Deep breathing can help shift your body from stress to calmness.
[Example]
I would sit quietly, take a deep breath, and let it out slowly whenever I start feeling overwhelmed.
[Application]
If I’m feeling tense after a long day, I practice deep breathing for a few minutes to reset my mind and body.
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With these simple breathing techniques, you can take charge of your stress and find calm in the chaos. Remember, it’s all about using your breath to control your body’s response.
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[Definition]
Consistent practice of these breathing techniques can help reduce overall stress.
[Example]
I would remind myself to do breathing exercises every morning before school to start my day right.
[Application]
I make it a routine to breathe deeply for a few minutes each day, so when stress hits, I can use these skills easily.
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[Definition]
You can use your breath for instant stress relief without any extra tools or training.
[Example]
I would take a few seconds to double inhale and exhale, feeling the tension lift away.
[Application]
If I’m stuck in a crowded place feeling anxious, I find a quiet corner and practice this technique to calm my nerves.
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[Definition]
The diaphragm is a muscle that helps control your breath and can be trained to improve relaxation.
[Example]
I would focus on using my diaphragm instead of my chest when I breathe, letting my belly expand.
[Application]
During stressful moments, like before a speech, I consciously engage my diaphragm to feel more grounded and in control.
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IDEAS CURATED BY
CURATOR'S NOTE
When we feel stress, our bodies go into overdrive, and we often don’t even realize it. Our hearts race, our muscles tense, and our minds go a mile a minute. But here’s the good news: we can flip the switch back to calmness using just our breath. Huberman’s research highlights how easy it is to tap into our body’s systems to chill out fast. So, let’s learn some super practical breathing tricks that can help us manage our stress and stay in control!
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