The Anti-Stress Protocol:
Stress Relief Practices
This guide is part of our 3-part series designed to help you eliminate stress, reduce inflammation, and speed up recovery time from living a high performance lifestyle.
Implementing these changes all at once can be overwhelming. Start with a few that resonate most with you and gradually incorporate more over time.
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Disclaimer: The information provided below is for informational purposes only and should not be considered medical advice. The statements on this page have not been evaluated by the Food and Drug Administration. Products listed below are not intended to diagnose, treat, cure, or prevent any disease.
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Always consult your healthcare provider before starting any supplement regimen, especially if you are pregnant, nursing, taking medications, or have a medical condition. Individual results may vary.
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Table of Contents
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Deep Breathing
Breathing techniques can help activate the parasympathetic nervous system, reducing stress. Dr. Andrew Huberman recommends the double inhale, extended exhale technique.
Deep breathing exercises can quickly lower heart rate and blood pressure, promoting a state of calmness. They can be done anywhere, anytime, without any equipment.
Recommendation: Practice deep breathing exercises for 5-10 minutes, 2-3 times daily. For the "double inhale, extended exhale" technique, inhale deeply through your nose, then take a second shorter inhale, and exhale slowly through your mouth for about twice as long as the inhales combined. Repeat this cycle for several minutes.
Incorporate deep breathing into your daily routine, such as during your commute, before important meetings, or as part of your bedtime routine. The goal is to make deep breathing a habitual response to stress.
Meditation
Regular meditation practice has been shown to reduce cortisol levels, lower blood pressure, and improve emotional regulation. It can also enhance self-awareness, allowing you to recognize stress triggers more quickly and respond to them more effectively.
Over time, meditation can actually change the structure of your brain, increasing gray matter in areas associated with learning, memory, and emotional regulation.
Recommendation: Start with 5-10 minutes of daily meditation, gradually increasing to 20-30 minutes. Begin with guided meditations like this one if you're new to the practice - using an app like Calm (iPhone/Android) makes it easier.
Consistency is more important than duration - it's better to meditate for 5 minutes every day than for an hour once a week. If you find your mind wandering during meditation, gently bring your attention back to your breath or chosen point of focus without judgment.
Exercise
Exercise releases endorphins, which are natural mood boosters. It also helps lower cortisol levels over time, improving your body's stress response.
Regular physical activity can improve sleep quality, boost self-esteem, and provide a healthy outlet for frustration and tension. The focus required during exercise can serve as a form of moving meditation, giving your mind a break from stressful thoughts.
Recommendation: Aim for at least 2 hours of exercise per week, including a mix of strength training, running, walking, stretching or yoga. Start with activities you enjoy to make exercise a sustainable habit.
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Remember to start slowly if you're new to exercise and gradually increase intensity. Consider working with a personal trainer or taking classes to ensure proper form. Try to schedule your workouts at a consistent time each day to establish a routine.​​
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Massage Therapy
Massage therapy has been shown to lower cortisol levels, increase production of serotonin and dopamine, and reduce muscle tension. It can also improve sleep quality and reduce feelings of anxiety.
Recommendation: Consider investing in a massage chair for your office or schedule regular professional massages. For professional massages, start with monthly sessions and adjust frequency based on your needs and budget. Between professional sessions, you can use self-massage devices like foam rollers, massage balls or acupressure tools.
Acupressure
The application of pressure to specific points on the body may stimulate the release of endorphins, which are natural pain-relieving and mood-enhancing chemicals in the body. Acupressure can help relax tense muscles, improve circulation, and reduce anxiety.
Recommendation: Apply firm pressure to different points of the body using an acupressure tool (instructions here) for 1-3 minutes while taking deep breaths. You can do this several times throughout the day.
Sauna
The heat exposure in a sauna session can lower cortisol, release endorphins, and improve circulation. Regular sauna use is associated with reduced risk of cardiovascular disease and improved mental health.
The act of sitting quietly in a sauna can also serve as a form of meditation, giving you a break from constant stimulation.
Recommendation: Use a sauna 1-2 times per week. Start with short sessions at lower temperatures and gradually work your way up as your tolerance improves. Always stay hydrated by drinking water before, during, and after a sauna session. Use time in the sauna to practice deep breathing exercises.
Consult with your healthcare provider before starting regular sauna use, especially if you have any pre-existing health conditions.
Cold Showers
Cold showers can activate the sympathetic nervous system, triggering a rush of norepinephrine. This can help increase alertness, clarity, and focus. Regular cold exposure has been linked to improved immune function, increased metabolism, and better mood.
Recommendation: End your shower with 30 seconds to 2 minutes of ice cold water. Start with just a few seconds of cold water gradually increase the duration.
If full-body cold showers feels too intense, start with just your legs or arms. Consider alternating between hot and cold water (contrast showers) for added circulatory benefits.
Epsom Salt Baths
Soaking in warm water infused with Epsom salt can soothe tense muscles and promote mental relaxation. As Epsom salt is a source of magnesium, it provides many of the same benefits as oral magnesium supplements.
Recommendation: Take salt baths as needed using 1-2 cups of Epsom salt in a standard-sized bathtub filled with warm water. Make sure you are hydrated before taking a bath, as warm water can potentially cause dehydration.
Use this time to practice deep breathing, meditate, listen to an audiobook, or simply relax. For added benefits, consider adding a few drops of lavender essential oil to the bath for its calming properties.
If full baths aren't practical for your situation, you can also use Epsom salt in a foot soak.
Finish by hydrating with a full glass of water with a pinch of sea salt.