Martine Ellis
@martine
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Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health

Huberman Lab

The Physiology of Calming Down: A Simple Technique

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A simple and effective technique to reduce stress in real-time is the physiological side breathing pattern. This pattern of breathing naturally restores the proper ratios of carbon dioxide and oxygen in our bodies. It activates a neural circuit in the brain that communicates with the diaphragm and heart, allowing for faster calming than other protocols. The technique involves taking a big inhale through the nose, maximizing lung inflation, and then sneaking in another brief inhalation before a long exhale through the mouth. This opens up collapsed sacs in the lungs and can significantly decrease stress levels. The technique can be performed anywhere by anyone, providing a safe and quick way to calm down in situations such as public speaking.

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