Acute stress is a natural biological function that helps us adapt, survive, and overcome challenges. However, if stress becomes chronic or too difficult to manage, it can affect your ability to think clearly, manage your emotions, and make logical decisions. No matter the situation, how you respond to stress is under your control. Here are five techniques to find calm in moments of crisis and discharge the lingering effects of stress. 

1) Body scan

Bringing attention to the body through a body scan has a profound calming effect. It helps interrupt the stress response by shifting your focus away from anxious thoughts and toward the present moment. Regular body scan practice can also increase your body awareness and ability to self-regulate.

How to practice:

• Find a quiet place and lie down or sit comfortably.
• Close your eyes and take a few deep breaths to relax.
• Starting from the top of your head, slowly scan down through your body, noticing any sensations you feel along the way.
• As you focus on each part, note what you feel (e.g., tension, warmth, tingling) without judgment or lingering.
• Continue this process down to your toes, taking your time with each body part.

2) Box breath

The structured rhythm of box breathing stabilizes the mind and body, making it particularly beneficial in high-pressure situations or as a relaxation technique after experiencing stress. The key to effective box breathing is to make each breath phase equal in length. This controlled breathing pattern activates the parasympathetic nervous system, responsible for the body's rest-and-digest functions. Box breathing can induce deep relaxation, lower blood pressure, and increase focus and concentration.

How to practice:

• Sit comfortably with your back straight and your feet flat on the ground.
• Inhale slowly through your nose for a count of four.
• Hold your breath for a count of four.
• Exhale slowly through your mouth for a count of four.
• Hold your breath again for a count of four.

3) Perfect breath

Author James Nestor coined the "Perfect Breath," which increases blood flow to the brain, calms the nervous system, and supports a feeling of grounded well-being. The technique emphasizes slow, deep breathing to maximize oxygen intake and promote relaxation.

How to practice:

• Sit or lie down in a comfortable position.
• Inhale deeply through your nose for 5.5 seconds.
• Hold your breath for a count of 5.5 seconds.
• Exhale slowly through your mouth for 5.5 seconds.

Continue this breathing pattern for a few minutes, focusing on the sensation of your breath filling your lungs and releasing tension with each exhale.

4) Circular breathing

Circular breathing creates a seamless breath flow without pauses between the inhale and exhale. This breathing loop helps maintain a steady oxygen flow, promoting relaxation and reducing stress.

How to practice:

• Sit or lie down in a comfortable position.
• Take a slow, deep breath through your nose.
• As you reach the end of your inhale, exhale slowly through your mouth without pausing.

5) Psychological sigh

A psychological sigh is the closest thing your body has to a reset button for deactivating your sympathetic stress response. It taps into our innate stress-relieving mechanisms and can help lower blood pressure, heart rate, and muscle tension. A Stanford Medicine study co-led by neurobiologist Andrew Huberman found that participants who performed a psychological sigh for five minutes daily over one month reported significantly lower resting breath rates and reduced anxiety compared to the control group, who performed a daily mindfulness meditation. This groundbreaking study quantified the power of the psychological sigh as the ultimate 5-minute stress reliever. 

How to practice:

• Take a deep inhale through your nose.
• Just before your lungs reach full capacity, take a second, smaller inhale to inflate your lungs fully.
• Exhale slowly and completely through your mouth.

Make stress management part of your routine

Taking a proactive approach to stress management and making it part of your daily routine will help you prevent burnout and improve your tolerance. Rather than just treating the symptoms of overwhelm, you’ll become more adept at controlling your stress response and using it to your advantage. 

Here are some tips for incorporating stress management into your daily routine:

• Start your day with intention: Begin each morning with a brief stress-relief practice. This could be a 5-minute body scan, a few rounds of box breathing, or a couple of psychological sighs. 
• Set reminders: Use your phone or computer to set regular daily reminders to take a break. Even a minute or two of focused breathing can make a difference on your nervous system.
• Pair with existing habits: Link your stress-relief practices to habits you already have. For instance, practice box breathing while waiting for your coffee to brew or do a quick body scan before lunch.
• Wind down: Create a stress-relief routine for the end of your workday. This can help you transition from work to relaxation mode and prevent work stress from bleeding into your personal time.
• Sleep well: Incorporate meditation or breathwork techniques into your bedtime routine. This can help calm your mind and prepare your body for restful sleep.

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