Stress has become the new oxygen; we are consuming it all the time. We marathon through a list of daily stressors—work, kids, significant others, health issues, lack of sleep, while simultaneously washed in negative messaging—the economy, pandemic, politics, US health crisis, mass shootings, horrific hate crimes, environmental catastrophes, and global warming.
Over the past year, my stress has transformed. I replaced the stress of walking to the subway carrying two work laptops and juggling an iced coffee, with the stress of not being able to see my family and friends during the pandemic.
While aware of the negative impacts of stress, it often feels like we can’t do anything about it in the immediate term and that the stressful situation is something that we just had to power through. We think to ourselves, “I just need to get through this day, week, month.” And while we make mental plans to change our lifestyle, adopt better habits, ultimately trying to implement major life changes to destress while already overwhelmed and exhausted, is itself stressful.
While trying to reduce stress and improve the quality of my life, I’ve come across some approaches on how to quell stress almost immediately. I have been practicing breathing techniques and using the amino acid L-theanine (which is found in green tea) with great success. In the podcast, “Tools for Managing Stress & Anxiety| Huberman Lab Podcast #10” the brilliant Andrew Huberman provides these two tools and much more. Huberman explains the body’s reaction to stress and the scientifically proven steps we can take to immediately reduce our stress response. The full podcast runs 90-minutes and I recommend a listen if you have time.
Breathing
Breathing helps to modulate the stress response. In general, exhale-focused breathing slows the heart down and reduces stress, while inhaled-focused breathing speeds up the heart and increases stress. Two types of breathing techniques are helpful to reduce stress quickly, the Physiological Sigh and Box Breathing.
- Physiological Sigh is breadth work that focuses on a double inhale through the nose and then slowly exhaling through the mouth. The sharp intake of air through the nose (two nose inhales) inflates the little sacks in the lungs called alveoli, and the exhale removes carbon dioxide, which provides a calming effect. If you can’t inhale through the nose, then the mouth is fine. When in a stressful situation, Huberman recommends doing the Physiological Sigh two to three times. If trying to go to sleep, one can do it several times to help calm the body and mind.
Since learning about the Physiological Sigh, I’ve been using it throughout the day when my stress is on the rise and it really works! I’ve used it before stressful work meetings, prior to playing the piano in front of people (which always makes me nervous), and when getting mentally spun up on my expanding to-do list. I have also used it to help me relax and fall asleep at night.
- Box Breathing is one of the tools used by the Navy Seals to combat stress. You may have noticed box breathing type apps on the phone or iWatch. It is when that little circle pops-up on your screen encouraging you to breathe. Box Breathing goes like this— 1) breathe in for four counts, 2) hold for four counts, 3) breathe out for four counts, 4) hold for four counts. Repeat the fours (breath in, hold, breath out, hold) for four counts for four to five minutes.
Supplements that Work
The two supplements in this section have been around for a LONG time and generally safe for healthy adults. However, it is recommended that you talk to your doctor before taking any herbal supplement or amino acid. They could cause interactions with other medications or supplements that you are taking.
- Ashwagandha, sometimes referred to as “Indian ginseng” is an herb used in traditional Indian Ayurvedic medicine. Ashwagandha is known for reducing pain, inflammation, and improving sleep. It is an adaptogen, helping the body to manage the stress and reducing the production of cortisol from stress. Several studies, including Apoptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults show that taking Ashwagandha for eight weeks can lower stress. Recommend reading up on it before trying. Most sites, like Healthline, recommend 250-300mg twice per day to see results.
- L-theanine (also known as just Theanine) is a non-addictive amino acid commonly found in green tea leaves that promotes relaxation without having a sedative effect, which is super important if you are taking it during the day while working or driving. If taken with caffeine (no food) it can also help to increase focus. Several studies have shown that L-theanine reduces stress, with recommended dosages between 200-400mg a day. I take 200mg on days that I am stressed and notice a difference.
If your struggling with stress and try one or more of these techniques, I would love to hear your experience and if it worked for you.
Good luck!
