This blogpost is a series based on Dr. Andrew Huberman's podcast - Huberman Lab, in anticipation of the release of his upcoming book "Protocols: An Operating Manual for the Human Body". Part 1 details Huberman's blueprint to optimizing overall health.

Feeling overwhelmed by stress? You're not alone. Stress is a universal experience, but chronic, unrelenting stress can take a toll on our health and well-being. Fortunately, there are science-backed strategies to help us navigate life's challenges with greater ease and resilience.

Dr. Andrew Huberman, a Stanford neuroscientist and host of the popular Huberman Lab podcast, has dedicated his career to unraveling the mysteries of the brain and nervous system. In his upcoming book, "Protocols," he shares a powerful toolkit for stress management, drawing on decades of research and practical experience. Our previous blogpost overviews Huberman's broader blueprint to longevity.

At Mito Health, we're all about empowering you to take charge of your health. That's why we're excited to explore some of Huberman's most effective stress control protocols and show you how they align with our personalized approach to health optimization. We'll also delve into how our flagship screening can help you understand your unique stress response and tailor a plan that works best for you.

TLDR;

• Stress is a natural response, but chronic stress can harm health, leading to increased risk of heart disease, diabetes, depression, and more.
• Breathing exercises like the Physiological Sigh (double inhale, long exhale) and Box Breathing (rhythmic breathing with holds) can trigger the relaxation response and provide immediate relief.
• Long-term strategies for building stress resilience include deliberate cold exposure, non-sleep deep rest (NSDR) and sunlight exposure for circadian rhythm regulation.
• Mito Health offers personalized stress management plans based on individual biomarkers like cortisol and hsCRP, combining Huberman's protocols with tailored dietary, exercise, and supplementation recommendations.

Understanding Stress: Your Body's Alarm System

Before we dive into the solutions, let's understand the problem. Stress is a natural response to perceived threats or challenges. It triggers a cascade of physiological and psychological changes, preparing us to either fight or flee from danger.

There are two main types of stress:

• Acute stress: This is short-term stress that comes from specific events, like a deadline or a traffic jam. While it can be unpleasant, acute stress is generally harmless and can even be motivating.
• Chronic stress: This is long-term stress that persists over weeks or months. It can stem from ongoing challenges like work pressures, relationship issues, or financial worries. Chronic stress can significantly impact your health, increasing your risk of heart disease, diabetes, depression, and other chronic conditions.

The nervous system is the maestro of your stress response. It has two branches:

• Sympathetic Nervous System (SNS): The "fight or flight" system that gears you up for action by increasing heart rate, blood pressure, and releasing stress hormones like cortisol.
• Parasympathetic Nervous System (PNS): The "rest and digest" system that promotes relaxation, lowers heart rate, and aids in recovery.

Chronic stress can lead to an overactive SNS and an underactive PNS, throwing your body out of balance and setting the stage for health problems. But the good news is, we can train our nervous system to respond more adaptively to stress, enhancing our resilience and well-being.

Huberman Breathing Protocols for Immediate Relief

The way we breathe can have a profound impact on our stress levels. As Dr. Huberman explains in his podcast episode "Tools for Managing Stress & Anxiety" (#45), the breath serves as a direct link between our body and mind. When stressed, our breathing tends to become shallow and rapid, activating the sympathetic nervous system (SNS) and triggering a cascade of stress hormones.

However, we can use intentional breathing techniques to activate the parasympathetic nervous system (PNS), our body's natural relaxation response. By consciously controlling our breath, we can downregulate the stress response, reduce anxiety, and promote a sense of calm.

Here are some of Huberman's most effective breathing exercises for immediate stress relief:

Physiological Sigh:

• Explanation: A double inhale followed by a long exhale. This activates the parasympathetic nervous system, reducing heart rate and promoting relaxation.
• Implementation: Inhale deeply through your nose twice, then exhale slowly and fully through your mouth. Repeat several times.
• How it Works: The double inhale allows for greater oxygen exchange, while the long exhale activates the vagus nerve, a key player in the parasympathetic nervous system.
• Most Useful When: Feeling overwhelmed or panicky, needing a quick reset during a stressful situation.
• Huberman Lab Podcast Episode #388: Detailed discussion on the physiological sigh.

Box Breathing:

• Explanation: A rhythmic breathing pattern with equal counts for inhale, hold, exhale, and hold (e.g., 4 seconds each). Box breathing slows your breathing rate and activates the PNS.
• Implementation: Inhale slowly for a count of four, hold your breath for four, exhale slowly for four, and hold for four. Repeat for several cycles.
• How it Works: The rhythmic pattern helps to regulate your breath and calm your mind, leading to a reduction in stress hormones and increased relaxation.
• Most Useful When: Needing to focus, preparing for a challenging task, or winding down before sleep.
• Huberman Lab Podcast Episode #75: "Using Deliberate Cold Exposure for Health and Performance".

‍Visual Box Breathing:

• Explanation: Combining box breathing with visualization can enhance its calming effects.
• Implementation: As you practice box breathing, visualize a square expanding and contracting with each inhale and exhale.
• How it Works: Visualization engages additional parts of your brain, further promoting relaxation and focus.
• Most Useful When: Struggling with racing thoughts or anxiety, or when you need to enhance concentration.
• Huberman Lab Podcast Episode #123: "Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance".

Optimizing Nasal Breathing:

• Explanation: Breathing through your nose, rather than your mouth, has a calming effect on the nervous system.
• Implementation: Make a conscious effort to breathe through your nose throughout the day, especially during stressful moments.
• How it Works: Nasal breathing filters and warms the air, stimulating the release of nitric oxide, which helps to dilate blood vessels and improve blood flow.
• Most Useful When: Experiencing low-level stress or anxiety throughout the day, or as a preventative measure to promote overall calmness.

Building Stress Resilience: Huberman's Long-Term Strategies

Beyond immediate relief, Huberman advocates for long-term strategies to build resilience to stress and enhance your overall well-being:

Deliberate Cold Exposure:

• Explanation: Exposing your body to cold temperatures (like cold showers or ice baths) activates the stress response in a controlled way, leading to adaptations that make you more resilient to stress in the long run.
• Implementation: Start with short exposures to cold (30 seconds) and gradually increase the duration over time.
• How it Works: Cold exposure triggers the release of norepinephrine, a neurotransmitter that promotes alertness and focus, and also activates brown fat, which burns calories to generate heat. We go into more detail about how the stress response is linked to cold plunge and sauna therapy in a previous blogpost.

Non-Sleep Deep Rest (NSDR):

• Explanation: NSDR practices like yoga nidra and self-hypnosis induce a state of deep relaxation that mimics some of the restorative benefits of sleep.
• Implementation: Try a guided NSDR session (many are available online) or practice simple techniques like lying down with your eyes closed and focusing on your breath.
• How it Works: NSDR helps to reduce stress hormones, lower blood pressure, and promote relaxation throughout the body.
• Huberman Lab Podcast Episode #84: "Dr. Craig Heller: Using Sleep & Temperature to Improve Performance".‍

‍Sunlight Exposure:

• Explanation: Sunlight exposure is essential for regulating circadian rhythms, which control sleep-wake cycles and hormone production. Sunlight also promotes the production of vitamin D, which plays a crucial role in immune function and mood regulation.
• Implementation: Aim for at least 10-20 minutes of sunlight exposure in the morning, preferably without sunscreen to allow for vitamin D absorption.
• How it Works: Sunlight triggers the release of serotonin, a neurotransmitter that promotes feelings of happiness and well-being, and also helps to regulate melatonin, the hormone that controls sleep.
• Huberman Lab Podcast Episode #68: "Using Light to Optimize Health".

The Mito Health Advantage: Personalized Stress Management

At Mito Health, we understand that stress affects everyone differently. Our flagship screening includes a comprehensive assessment of key stress biomarkers like cortisol and hsCRP, providing a personalized look at how stress is impacting your body. 

Armed with this information, our medical team can curate stress management insights that include dietary recommendations, exercise routines, supplementation, and relaxation techniques specifically designed to address your unique needs. 

By understanding the science behind stress and implementing Dr. Huberman's evidence-based protocols, you can take charge of your stress response and build resilience.

Ready to take the next step towards a calmer, healthier you? Book a Mito Health consultation today and discover the power of personalized health optimization.