In this episode 27 protocols
▶ 27:33 Inhale-Emphasized Breathing Behaviors “So, what this means is if you want your heart to beat faster, inhale longer, inhale more vigorously than your exhales. Now, there are a variety of ways that one could do that, but it doesn't matter if it's through the nose or through the mouth.” ▷ 28:44 Exhale-Emphasized Breathing Behaviors “So, if you want to calm down quickly, you need to make your exhales longer and or more vigorous than your inhales. Now, the reason this is so attractive as a tool for controlling stress is that it works in real time.” ▷ 34:29 Physiological Sigh Behaviors “When you're feeling stressed, the physiological sigh done just one to three times, it will be double inhale, exhale, double inhale, exhale maybe just two times will bring down your level of stress very, very fast. And as far as I know, it's the fastest way to accomplish that.” ▷ 38:16 Nasal Breathing Behaviors “And in many cases, nasal breathing is more advantageous than mouth breathing for all sorts of things. Cosmetic features of the face, especially in kids, warding off infection, et cetera.” ▷ 48:10 Deliberate Cold Exposure Behaviors “If you take a cold shower, adrenaline is released. If you go into an ice bath deliberately, and even if you do it non-deliberately, adrenaline is released.” ▷ 49:59 Avoid Breath-Hold Hyperventilation Near Water Behaviors “Now, I want to emphasize never ever, ever do this anywhere near water. People have passed out. So-called shallow water blackout. People have died.” ▷ 50:10 Get Medical Clearance Before Breath-Hold Hyperventilation Behaviors “Please don't do it at all, unless you get clearance to do it from your doctor because there are some pulmonary effects and whatnot. And the breath holds should definitely not be done by anyone that has glaucoma pressure concerns for the eyes.” ▷ 53:31 Good Sleep Behaviors “When you are no longer able to achieve good sleep, what good sleep means to you, and please see the episodes on sleep if you want more about tools to sleep, when you are no longer able to achieve good sleep, you are now moving from acute stress to chronic stress.” ▷ 54:31 Deliberate Hyperventilation Behaviors “I might feel a tickle in my throat or like I'm getting kind of run down, I will do this kind of breathing. I do. I will take 25 or 30 breaths.” ▷ 58:28 High-Intensity Exercise Behaviors “And there's also a way in which you can use things like cold showers, or if you exercise and you bring your heart rate up very high, you kind of go into that high-intensity realm where your heart is beating a little bit harder than you're comfortable with and that you're just you feel, some people think it's lactic acid.” ▷ 59:38 Calm the Mind While the Body Is Highly Activated Behaviors “And then what you want to do is you want to actually try and calm the mind while your body is in this heightened state of activation. And the best way that I'm aware to do that, again goes back to physiology, not psychology.” ▷ 1:00:17 Panoramic Vision Behaviors “By deliberately dilating your gaze, meaning not moving your head and eyes around, but by deliberately going from tunnel vision to broader panoramic vision, literally seeing more of your environment all at once. You don't have to do what I'm doing, which is not blinking.” ▷ 1:01:36 Practice Stress-Threshold Training About Once Per Week Behaviors “And over time, so if you do this a couple of times, you don't have to do this every workout, but if you do this every maybe once a week or so, you start being comfortable at these higher activation states.” ▷ 1:02:44 NSDR Behaviors “And of course, they are wonderful for replenishing your ability to lean into effort, to learn to focus. Please do try and check out NSDR protocol. See if they're right for you.” ▷ 1:06:40 Use Real-Time Stress-Reduction Tools Behaviors “First of all, there are going to be the things that don't surprise you, which is everyone knows getting regular exercise, getting good sleep, using real-time tools to try and tamp down the stress response, et cetera, that's all going to be really useful.” ▷ 1:06:40 Regular Exercise Behaviors “First of all, there are going to be the things that don't surprise you, which is everyone knows getting regular exercise, getting good sleep, using real-time tools to try and tamp down the stress response, et cetera, that's all going to be really useful.” ▷ 1:06:51 Social Connection Behaviors “The data really points to the fact that social connection and certain types of social connection in particular are what are going to mitigate or reduce long-term stress.” ▷ 1:12:26 Be Flexible With Food for Social Connection Diet “Sometimes you have to eat things you don't necessarily want to eat the most in that moment or stay up a little later or wake up a little earlier.” ▷ 1:15:46 Write Down Things You're Thankful For Behaviors “But recognizing, and in particular, writing down things that you're thankful for, however small, they may seem, does seem to have a positive effect on the serotonin system.” ▷ 1:15:59 Find the Diet and Nutrition That's Right for You Diet “Now, there are a plethora of things that will also impact wellbeing and allow you to modulate your long-term stress. Reduce the likelihood that you'll engage in long-term stress. And we don't have time to go into all these, but of course, finding the diet and nutrition that's right for you, the exercise schedule that's right for you, the sleep schedule, all that.” ▷ 1:18:18 Avoid Melatonin Supplementation Supplements “Melatonin helps you fall asleep. It doesn't help you stay asleep. I personally do not recommend supplementing melatonin because it's supplemented typically at very high levels.” ▷ 1:21:06 L-Theanine Supplements “Now I've mentioned several. The other is L-theanine. I've talked about L-theanine, which provided it's safe for you, can be taken 100 milligrams or 200 milligrams about 30 minutes or 60 minutes before sleep.” ▷ 1:22:54 Avoid Most Energy Drinks Diet “Which is why a lot of companies are now putting theanine into energy drinks. I am not a big fan of most energy drinks.” ▷ 1:23:04 Avoid Taurine Supplements “Taurine also has effects on the microvasculature that at least for me, were not good. It cause bursting of microvasculature in my sclera, in my eyes, which is why I'm not a fan of any energy drink that has taurine or taurine generally.” ▷ 1:23:37 Ashwagandha Supplements “The other supplement that can be very useful is ashwagandha. Ashwagandha is known to lower anxiety and cortisol.” ▷ 1:24:09 Light Exposure at the Right Times of Day Behaviors “That's a healthy, brief cortisol bump that goes away provided you're getting your light at the right time of days at correct times of day, like morning and evening.” ▷ 1:31:20 Close Your Eyes to Focus on Auditory Information Behaviors “And remember, from a previous episode, if you close your eyes, you'll be able to actually focus on the information better. There's your permission to not look someone directly in the eye when they talk to you if you really want to hear what they have to say.”