Stressed Out? Try This Simple 30-Second Trick a Fitness Expert Recommends to Calm Your Mind
In a world that’s constantly moving—and filled with nonstop stimulation from honking cars to back-to-back work meetings—it’s no wonder we’re a chronically stressed society. While some stress is normal (and even necessary, like when we lift heavy at the gym), keeping overall stress levels in check is crucial for long-term health.
And while some people swear by ice baths or morning cold plunges to build resilience through controlled stress, Kristen Holmes, fitness expert and Vice President of Performance Science at WHOOP, says the real game-changer is managing stress throughout the day. According to Holmes, this steady approach does wonders for increasing your tolerance to stress over time.
"On-demand self-regulation tools to activate the [parasympathetic] branch of the nervous system can be really powerful," she said in an interview with Steven Bartlett. "I call these mini moments of deactivation, so doing that proactively for folks who are in these high-stakes, high-stress environments is an amazing strategy."
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If you struggle to turn off your brain at night or find yourself waking up and replaying the day on a loop, there’s a good chance your brain and nervous system are in overdrive. In cases like this, Holmes says your system is likely buzzing above its optimal range, making it harder to wind down and recover.
"Literally taking 30 seconds where you're doing the physiological sigh, for example, which we know has emerged as being the most efficacious breath work technique...is a great way to mitigate negative stress accumulation," Holmes said.
How to Do the Physiological Sigh
- Take a deep inhale through your nose until you fill your lungs about 70 to 80 percent.
- Take a second, shorter breath through your nose to fully expand your lungs.
- Breath out of your mouth slowly.
- Repeat anywhere from 3 to 10 times.
This simple breathwork technique was first popularized by American neuroscientist Andrew Huberman, Ph.D., for its powerful calming effects. It’s designed to relax the body and regulate the nervous system, and can be used in all kinds of high-stress situations, whether you’re about to give a speech, crying, or trying to fall asleep.