Practical Techniques from Dr. Andrew Huberman

Effective Strategies for Reducing Stress and Finding Calm

From the moment discussions about children's vaccines began, I stopped breathing. Beyond the concerns, uncertainty, and the shame of not truly escaping the grip of the pandemic, I was terrified of our youngest son's reaction to the vaccine—both the idea and the implementation.

In response, I increased my efforts to find shortcuts to reduce anxiety, for both him and myself. This led me to the work of Dr. Andrew Huberman, an American neuroscientist from Stanford University. Though I should have known about him earlier, fate saved his insights for the right moment.

Photo Caption: Corona vaccines for children in Netanya, yesterday. I was very frightened when I imagined our youngest son's reaction to the vaccine. Photo: Avishag Shaar-Yashov.

Dr. Huberman has researched extensively on topics like brain flexibility, regrowth of brain cells, and the visual system. However, for this list, I want to focus on his work as a stress researcher and share some tips I learned from him that have climbed to the top of my list.

The Physiological Sigh

Anyone who practices meditation, yoga, or conscious breathing knows that exhalation can lower our heart rate. However, most breathing exercises require physical space or time to achieve the desired benefit. Enter the "physiological sigh," a technique that can lower stress levels within three breaths, useful anywhere and anytime, without anyone noticing.

The protocol, developed from monitoring people with claustrophobia and sleep disorders, is simple: inhale through the nose twice in a row—the first inhalation is large, and the second is smaller, immediately following the first without exhaling in between. Then, slowly exhale through the mouth.

Photo Caption: Dr. Andrew Huberman. I guess fate saved him for the right moment. Photo: Jamesbrianbounds.

Huberman explains that our lungs have small air sacs that increase the volume of air we can inhale. Over time, these sacs collapse, reducing oxygen levels and increasing carbon dioxide, contributing to stress. The double inhalation inflates these sacs, releasing more carbon dioxide through exhalation. Repeat this breath three times to feel the calming effect. The main difficulty is not to overuse this method, as it can make you feel light-headed.

Look Into the Distance

I was fortunate to have a wise mother-in-law who welcomed me into her family when I was 18 and nurtured me until I left at 32. Her words of wisdom stay with me, including advice that didn't make sense initially but proved scientifically valid over time. One such advice was the importance of looking into the distance.

Photo Caption: Better put down your phone for a moment and look for a window. Photo: Ryan McVay/Getty Images/iStock.

Huberman's research reveals that when we see an activating image, our field of vision narrows, focusing on the trigger while everything else blurs. This activates our sympathetic nervous system, putting us on alert. However, panoramic vision, the opposite of focused vision, can help the brain relax. Looking into the distance at the sea, an urban landscape, or down the street prevents the zoom-in effect that induces stress. So, if you have a stressful day at work, take five minutes to look out a window instead of at your phone.

Move the Eyes

Huberman's studies remind us that in a threatening situation, moving towards the source of stress can reduce fear because the brain rewards us with dopamine. However, modern threats often come in forms like WhatsApp messages or vaccine information, making it impossible to physically move towards them.

Photo Caption: Huberman explains that our lungs have small air sacs that increase the volume of air we can inhale. Over time, these small vessels collapse. Photo: Ponomariova_Maria/Getty Images.

Huberman suggests using eye movements to simulate this forward movement. Similar to the EMDR (Eye Movement Desensitization and Reprocessing) treatment method, moving the eyes from side to side can calm the amygdala and help us relax. Bilateral brain activation can also be achieved through sound clips engineered to give a directional feeling or by moving our hands alternately. These methods can help reduce anxiety instantly.

By incorporating these practical techniques from Dr. Huberman, we can better manage stress and find calm in our daily lives.