How to Stop Being Nervous in 5 Minutes a Day: Secrets of Neurobiologists
You're breathing, but your body is still in fight or flight mode.
Stanford neuroscientist Dr. Andrew Huberman revealed a shocking fact on the Huberman Lab podcast: “90% of people breathe incorrectly, which makes stress worse.”
His "physiological sigh" method - two quick breaths in through the nose and a slow exhale through the mouth - reduces cortisol levels in 60 seconds.
Nature magazine confirms that this technique is more effective than meditation for immediate calming.
“I used to eat chocolate to relieve my anxiety until I tried the ‘Huberman cold shower,’” writes manager Alina from Kyiv in her blog.
Scientist advises: 15 seconds under ice water in the morning blocks the release of adrenaline during the day. A study in the Journal of Clinical Psychology showed that participants who practiced contrast showers experienced a 40% decrease in anxiety within a month.
But what if there is no time for emergency methods?
Psychotherapist Emily Nagoski , author of the bestselling book How a Woman Wants, suggests “micropauses”: 30 seconds of looking at the leaves of a tree outside the window.
"Eye contact with nature resets the brain," she explains.
Harvard Business Review published an experiment: employees who looked at plants 3 times a day made 20% fewer mistakes due to stress.
Be careful: the usual “anti-stress rituals” can be harmful.
Blogger Maxim from Omsk admitted:
"I played mobile games to relax, but it made me even more aggressive."
Dr. Tim Ferriss, author of The 4-Hour Body, warns: "Gadgets overload the prefrontal cortex. It's better to write by hand for 5 minutes - it activates the parasympathetic nervous system."
The most non-obvious life hack comes from Nobel laureate Daniel Kahneman .
In the book Noise he advises... to write a letter to yourself from the future.
"Imagine that the stressful situation is already over. The brain will believe this scenario and reduce the tension," he says.
Reddit user Andrey checked: “Described his failed project as successful — and defended it without panicking.”
The key is not to wait for the perfect moment. Dr. Huberman puts it bluntly: “If you’re looking for a ‘magic pill,’ stress has already won.” Start with one breath. Now.
Right now, while reading this article. Or continue to live in "waiting for disaster" mode - the choice is yours. But keep in mind: neurons rebuild themselves in 21 days. Maybe you should give them a chance?
