Stress
Stress management and resilience
Interventions
Biofield Tuning
Sound therapy using tuning forks on and around the body to detect and harmonize disturbances in the human biofield (electromagnetic field)
SOMA Breath
Rhythmic breathwork protocol combining ancient pranayama with music, using intermittent hypoxic training for stress reduction, cognitive enhancement, and altered states
Box Breathing (Tactical Breathing)
Equal-duration inhale, hold, exhale, hold pattern for rapid stress reduction, focus enhancement, and autonomic nervous system regulation
Mindfulness Meditation
Present-moment awareness training that reduces stress, improves focus, and changes brain structure with consistent practice
Qigong
Ancient Chinese practice combining gentle movement, breathing techniques, and meditation to cultivate vital energy (qi) for health, stress reduction, and longevity
Tai Chi
Ancient Chinese martial art using slow, flowing movements for balance, fall prevention, stress reduction, and overall health, particularly beneficial for older adults
Yoga
Ancient Indian practice combining physical postures, breathing techniques, and meditation for flexibility, strength, stress reduction, and overall wellbeing
Studies
The physiological effects of slow breathing in the healthy human
Slow breathing at approximately 6 breaths per minute optimizes heart rate variability and reduces markers of physiological stress.
The role of deep breathing on stress
Diaphragmatic breathing significantly reduced cortisol levels and improved sustained attention compared to a control group.
Brief structured respiration practices enhance mood and reduce physiological arousal
A randomized controlled trial showing 5 minutes of daily cyclic sighing (physiological sigh) reduces anxiety and improves mood more effectively than meditation.
The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults
8 weeks of diaphragmatic breathing training significantly reduced cortisol levels, improved sustained attention, and decreased negative affect in healthy adults.
Meditation programs for psychological stress and well-being: a systematic review and meta-analysis
Meta-analysis of 47 trials (3,515 participants) showing mindfulness meditation has moderate evidence for reducing anxiety, depression, and pain, with effects comparable to antidepressants for some outcomes.
Mindfulness-based stress reduction for healthy individuals: A meta-analysis
Meta-analysis showing MBSR (Mindfulness-Based Stress Reduction) significantly reduces stress, anxiety, depression, and improves quality of life in healthy individuals, not just clinical populations.
Yoga for anxiety: A systematic review and meta-analysis of randomized controlled trials
Yoga significantly reduces anxiety symptoms with moderate effect sizes, comparable to other active treatments.
Effects of Vibroacoustic Stimulation on Psychological, Physiological, and Cognitive Stress
Vibroacoustic Sound Massage increased parasympathetic activity (measured via ECG) and improved relaxation markers (EEG) while reducing perceived stress scores.
Effectiveness of a short Yoga Nidra meditation on stress, sleep, and well-being in a large and diverse sample
11 weeks of Yoga Nidra practice significantly reduced stress, improved sleep, and increased wellbeing compared to control group.
Muscle relaxation therapy for anxiety disorders: It works but how?
Comprehensive review confirms PMR effectively reduces anxiety symptoms, though the exact mechanisms (muscle tension vs cognitive) remain debated.
Autogenic training: A meta-analysis of clinical outcome studies
Meta-analysis of 60 studies found autogenic training produces medium-to-large effects for anxiety, depression, and functional disorders.
Autogenic training for stress and anxiety: a systematic review
Systematic review found autogenic training moderately effective for stress and anxiety reduction, though methodological quality of studies was variable.
Slow breathing for reducing stress: The effect of extending exhale.
A 12-week RCT found slow breathing significantly reduces psychological stress, though extending the exhale longer than the inhale did not produce additional measurable benefits over equal-ratio breathing.
Qigong-Based Therapy for Treating Adults with Major Depressive Disorder: A Meta-Analysis of Randomized Controlled Trials.
Qigong therapy significantly reduces depression severity in adults with major depressive disorder, with a moderate-to-large effect size (Hedges' g = -0.64) compared to both active and passive controls.
[Effect of Autogenic Training for Stress Response: A Systematic Review and Meta-Analysis].
Systematic review and meta-analysis of 21 studies found autogenic training significantly reduces anxiety and depression while increasing heart rate variability in adults.
Autogenic training to reduce anxiety in nursing students: randomized controlled trial.
Eight weeks of autogenic training significantly reduced both state and trait anxiety in nursing students compared to laughter therapy and no-intervention controls.
Effect of low frequency sound vibration on acute stress response in university students-Pilot randomized controlled trial.
Low-frequency sound vibration significantly improved HRV parameters (LF/HF ratio and pNN50) compared to controls in stressed university students, indicating enhanced parasympathetic activity.
Podcast Episodes
How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
with Andrew Huberman
Tools for Managing Stress & Anxiety
with Andrew Huberman
Gary Brecka, Dr. Will Cole & Dr. Tara Swart Bieber Live at the Wellness Oasis Event
with Dr. Will Cole, Dr. Tara Swart Bieber
237. Andrew Glaze: On The Mental Health Benefits of Running 100 Miles Weekly
with Andrew Glaze
236. What Is Heart Rate Variability (HRV) and How Do You Improve It?
with Gary Brecka
Paul Conti, MD — How Trauma Works and How to Heal
with Dr. Paul Conti
Your Tongue Matters in Chronic Pain and Fight or Flight
with Perry Nickelston
The Ear - A Whole Body Nervous System Reset
with Perry Nickelston
What You've Been Told About the Vagus Nerve is WRONG (& How to Increase HRV Based on *Science*!) With Dr. Navaz Habib and JP Errico.
with Navaz Habib
Essentials: Science of Stress, Testosterone, Aggression & Motivation | Dr. Robert Sapolsky
with Andrew Huberman
Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity
with Andrew Huberman
The Pillars of Health
with Layne Norton
Healing From Grief & Loss | Dr. Mary-Frances O'Connor
with Dr. Mary-Frances O'Connor
Essentials: Understanding & Healing the Mind | Dr. Karl Deisseroth
with Dr. Paul Conti
Ben's #1 "Sleep Simulation" Tactic: The Art & Technology of Non-Sleep Deep Rest (NSDR) Life Network: RAW Podcast #12
with Ben Greenfield
Dr. Allison Brager: Improve Sleep Efficiency & Resilience
with Allison Brager
Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)
with Andy Galpin
A Fascinating Fireside Chat with Actor Luke Cook: Cyclical Keto, Ketones, Cold Plunges, Nootropics, Peptides & Living VITAL to the End!
with Luke Cook
Essentials: The Science of Love, Desire & Attachment
with Andrew Huberman
An Insider Glimpse Into The Morning Routines, Biohacking Stacks & Relationship-Building Tactics Of A Successful Executive (& What It's Like To Be Coached By Ben!), With Brian McMaster
with Brian McMaster
Contracts of Love & Money That Make or Break Relationships | James Sexton
with James Sexton
What Pets Actually Want & Need | Dr. Karolina Westlund
with Dr. Karolina Westlund
Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave
with Ryan Soave
How to Find & Be a Great Romantic Partner | Lori Gottlieb
with Lori Gottlieb
Essentials: Boost Your Energy & Immune System with Cortisol & Adrenaline
with Andrew Huberman
Essentials: Understand and Use Dreams to Learn and Forget
with Andrew Huberman
How to Find Your True Purpose & Create Your Best Life | Dr. James Hollis
with Dr. James Hollis
How to Master Growth Mindset to Improve Performance | Dr. David Yeager
with Dr. David Yeager
Overcoming Physical & Emotional Challenges | Coleman Ruiz
with Coleman Ruiz
How to Enhance Focus and Improve Productivity | Dr. Cal Newport
with Dr. Cal Newport
Tools to Reduce & Manage Pain | Dr. Sean Mackey
with Dr. Sean Mackey
How to Build Immense Inner Strength | David Goggins
with David Goggins
AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More
with Andrew Huberman
How to Achieve Inner Peace & Healing | Dr. Richard Schwartz
with Dr. Richard Schwartz
Essentials: The Science of Emotions & Relationships
with Andrew Huberman
Using Your Mind to Control Your Physical Health & Longevity | Dr. Ellen Langer
with Dr. Ellen Langer
The Art of Learning & Living Life | Josh Waitzkin
with Josh Waitzkin
Essentials: Tools for Managing Stress & Anxiety
with Andrew Huberman
Overcoming Guilt & Building Tenacity in Kids & Adults | Dr. Becky Kennedy
with Dr. Becky Kennedy
How to Achieve True Happiness Using Science-Based Protocols | Dr. Laurie Santos
with Dr. Laurie Santos
How to Control Your Inner Voice & Increase Your Resilience | Dr. Ethan Kross
with Dr. Ethan Kross
How Relationships Shape Your Brain | Dr. Allan Schore
with Dr. Allan Schore
How to Deal With High Conflict People | Bill Eddy
with Bill Eddy
How to Heal From Post-Traumatic Stress Disorder (PTSD) | Dr. Victor Carrión
with Dr. Victor Carrion
How to Find, Build & Maintain Healthy Romantic Relationships | Esther Perel
with Esther Perel
How to Increase Your Emotional Intelligence | Dr. Marc Brackett
with Dr. Marc Brackett
How to Cultivate a Positive, Growth-Oriented Mindset | Dr. Jamil Zaki
with Dr. Jamil Zaki
Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination | Dr. Martha Beck
with Dr. Martha Beck
How Cannabis Impacts Health & the Potential Risks | Dr. Matthew Hill
with Dr. Matthew Hill
GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
with Dr. Matt Walker
How Placebo Effects Work to Change Our Biology & Psychology
with Andrew Huberman
Protocols for Excellent Parenting & Improving Relationships of All Kinds | Dr. Becky Kennedy
with Dr. Becky Kennedy
The Biology of Social Interactions and Emotions | Dr. Kay Tye
with Dr. Kay Tye
A Process for Finding & Achieving Your Unique Purpose | Robert Greene
with Robert Greene
SCP Podcast Mini Series, Episode 42: Easy Breathing for Chillaxing and Relaxing
with Perry Nickelston
#731: Dr. David Spiegel, Stanford U. — Practical Hypnosis, Meditation vs. Hypnosis, Pain Management Without Drugs, The Neurobiology of Trance, and More
with Dr. David Spiegel
Q&A: What the Anti PUFA Crowd Gets Wrong and Melatonin Dosing for Kids
with Matt Blackburn
What Body Temperature and Pulse Says About Your Metabolism with Jayton Miller
with Jayton Miller
Functional Testing and Recovering from Burnout with Lulwa Alarmali
with Lulwa Alarmali
Methods of Reducing Chronic Stress with Dr Scott Sherr
with Dr Scott Sherr
How to Safely Perform a Liver Flush with Elizabeth Wells
with Elizabeth Wells
Order of Operations Matters with Detoxification with Kyle Peche
with Kyle Peche
The Dangers of Too Little Magnesium and Too Much Copper with Rick Malter
with Rick Malter
How the Super Antioxidant Glutathione Supports Our Health with Dr Nayan Patel
with Dr Nayan Patel
Ancient Russian Healing Secrets and Transcending Restrictive Dieting with Leo Wik
with Leo Wik
GABA's Role in Reducing Stress, Anxiousness, and Improving Sleep Quality with Dr Scott Sherr
with Dr Scott Sherr
Dr Sarah Hill - The Period Brain: How Hormones Change Women’s Behaviour
with Dr Sarah Hill
Dr Rahul Jandial - Brain Surgeon: Inside The Dreaming Brain
with Dr Rahul Jandial
Dr David Spiegel - Hypnosis, Brain Hacking, & Mental Mastery
with Dr David Spiegel
Dr Daniel Amen - The 11 Risk Factors That Are Destroying Your Brain
with Dr Daniel Amen
Dr Russell Kennedy - How To Fix Your Brain’s Addiction To Anxiety & Worry
with Dr Russell Kennedy
Will Ahmed - The Downfall Of CrossFit & The Future Of Fitness
with Will Ahmed
Dr Mike Israetel - Exercise Scientist's Masterclass On Recovery & Stress Management
with Dr Mike Israetel
Doctor Mike - Reacting To The Rise Of Anxiety, Microplastics & Antidepressants
with Doctor Mike
Dr Andrew Huberman - The Secret Tools To Hack Your Brain
with Dr Andrew Huberman
Dr Robert Sapolsky - The Shocking New Science Of How To Manage Your Stress
with Dr Robert Sapolsky
Anna Lembke - How To Reset Your Brain's Dopamine Balance
with Anna Lembke
222. How Daily Gratitude Lowers Stress, Anxiety and Depression (Science-Backed)
with Gary Brecka
211. Dr. Andy Galpin: On Recovery Modalities, Performance Anchors and Hidden Stressors
with Gary Brecka
Sleep, stress and exercise: your longevity toolkit | Kayla Barnes-Lentz
with Kayla Barnes-Lentz
Startled?! Try Glycine!
with Chris Masterjohn
Women's Hormonal Balance for Anxiety, Sleep & Fat Loss | Dr. Elana Zinkov
with Dr. Elana Zinkov
Using Infrared Sauna Therapy to Reduce Inflammation and Detox with Connie Zack
with Connie Zack
Sweaty sauna bathing for better health
The powers of deep heat, with Emma O'Kelly
with Emma O'Kelly
Infrared Sauna Health Benefits
Sawbones: Sauna
Benefits of PEMF, Red Light, and Heat Therapy With HigherDOSE
with Katie Kaps & Lauren Berlingeri
Near Infrared Sauna Health Benefits
with Alicia Botyrus
Short Stuff: Hot Cold Plunge
SCP Mini Podcast: The Ear-A Whole Body Nervous System Reset
with Dr. Perry Nickelston
#1049 - Dr Jay Wiles - A Masterclass in Improving Your HRV
with Dr. Jay Wiles
ปลดล็อคศักยภาพร่างกายและจิตวิญญาณ ผ่านปรัชญามนุษย์น้ำแข็ง (Wim Hof method) | THE LIBRARY #podcast
How to Use Cold Therapy and Breathwork to Prevent Disease and Stagnation with Wim Hof
with Wim Hof
How Deliberate Cold Exposure Healed My Autoimmune Conditions With Adrienne Jezick
with Adrienne Jezick