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How to control stress in 5 minutes

The document outlines eight science-backed techniques for controlling stress, designed for elite performers. Techniques include practicing the physiological sigh, observing thoughts without reacting, journaling, and engaging in brief exercise bursts, among others. Each method is supported by research and aims to activate the body's relaxation response and reduce stress levels.

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12 views10 pages

How to control stress in 5 minutes

The document outlines eight science-backed techniques for controlling stress, designed for elite performers. Techniques include practicing the physiological sigh, observing thoughts without reacting, journaling, and engaging in brief exercise bursts, among others. Each method is supported by research and aims to activate the body's relaxation response and reduce stress levels.

Uploaded by

Anonymous ztbQUydm
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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How to control stress

in 180 seconds or less

8 science-backed techniques elite performers


use to stay calm when everyone else panics.
written by Dr Yannick van Hierden

1. Practice the Physiological Sigh

Backed by: Dr. Jack Feldman (UCLA)

Double inhale through nose,


long exhale through mouth.

Activates your parasympathetic system—


your body's "off switch" for stress.

Why it works: Reduces CO2 buildup,


signals your brain it's safe to relax.
2. Observe Thoughts Without Reacting

Backed by: Dr. Richard Davidson (Wisconsin-Madison)

Watch thoughts pass like objects on a conveyor belt.

Don't argue with them. Don't believe them.


Just observe.

Why it works: Weakens the connection between your


amygdala (fear center) and your thinking brain.
3. Journal for 3 Minutes Daily

Backed by: Dr. James Pennebaker (Texas)

Write the facts. Name your emotions.


End with one reframe.

Three minutes of writing = hours of mental relief.

Why it works: Turns emotions into words, lowering


amygdala activity and stress hormones.
4. Do 3-Minute Exercise Bursts

Backed by: Dr. Wendy Suzuki (NYU)

Three minutes of push-ups, squats,


or jumping jacks.

Not for fitness—for your brain chemistry.

Why it works: Floods brain with stress-fighting


BDNF and noradrenaline.
5. Take a Non-Sleep Deep Rest Break

Backed by: Dr. Andrew Huberman (Stanford)

Lie down. Scan your body. Breathe deeply.

Non-Sleep Deep Rest resets your nervous system


in minutes.

Why it works: Shifts the nervous system into deep


recovery, reducing stress and restoring focus.
6. Take 60-Second Cold Showers

Backed by: Dr. Susanna Søberg

End your shower cold for 60 seconds.

Feel panic, then feel it dissolve.

Why it works: Triggers 300% noradrenaline release,


building stress immunity.
7. Move Eyes Side-to-Side for 30 Seconds

Backed by: Dr. Francine Shapiro (EMDR)

Move eyes left to right repeatedly for 30 seconds.

Like defragging your mental hard drive.

Why it works: Bilateral stimulation deactivates the


amygdala's stress response.
8. Hum or Gargle to Activate Vagus Nerve

Backed by: Dr. Stephen Porges (Polyvagal Theory)

Hum or chant "Aum". Gargle water vigorously.


Breathe slowly.

All stimulate your vagus nerve—


your stress off-switch.

Why it works: Immediately slows heart rate and


drops cortisol levels.
Thanks for reading!

If this helped you, please share it.

Someone in your circle needs these


techniques right now.

To mastering stress,
Dr Yannick
P.S.

How effectively do you manage


pressure? Find your blind spots.

This 3-minute assessment shows:

When stress helps vs. harms your performance


Your specific pressure triggers
Your 3-step stress mastery plan

Take the test for free in the bio link.

Peak Performance Assessment

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