From 10 Seconds to 10 Minutes: Quick Stress-Reduction Techniques for Any Schedule
In today’s fast-paced world, stress and anxiety are common challenges that many people face. While traditional mindfulness techniques have been around for centuries, modern technology has provided us with new ways to practice mindfulness. In this article, we will explore two popular mindfulness apps—Headspace and Calm—as well as a breathing technique known as the Physiological Sigh, popularized by Dr. Andrew Huberman. The best part? These solutions can be implemented in just 10 minutes.
Headspace and Calm: Mindfulness in Your Pocket
For those who are new to mindfulness, getting started can be daunting. However, mindfulness apps like Headspace and Calm offer an easy entry point. These apps provide guided meditations, relaxation techniques, and mindfulness exercises that can be done in as little as 10 minutes. Taking this short break from your busy day can significantly improve your overall performance and well-being.
When it comes to guided meditations, both Headspace and Calm excel in offering a variety of sessions tailored to help you focus your mind and reduce stress. Whether you’re looking to improve your concentration, sleep better, or simply unwind, these apps have a guided meditation for you. Personally, I use Headspace and have found it to be very helpful.
The Physiological Sigh: A Breathing Technique for Instant Relief
Another quick and effective way to cope with stress and anxiety is the Physiological Sigh, a breathing technique popularized by Dr. Andrew Huberman, a neuroscientist at Stanford University. This technique involves taking two quick inhales through the nose, followed by a long exhale through the mouth. The purpose of this breathing pattern is to decrease carbon dioxide levels in the bloodstream, which in turn reduces anxiety.
For a detailed explanation and demonstration, watch Dr. Andrew Huberman’s video on the Physiological Sigh. I personally use this technique before job interviews to ensure that I remain calm and collected.
Whether you’re a mindfulness novice or a seasoned practitioner, these quick and effective techniques can be easily incorporated into your daily routine. With just 10 minutes, you can use Headspace or Calm for guided mindfulness exercises, or practice the Physiological Sigh to instantly reduce anxiety. These are simple yet powerful tools that can make a significant difference in your mental well-being.
If you find that you need more personalized support in managing stress or anxiety, consider seeking professional help. Avedian Counseling Center offers individual counseling focusing on anxiety and stress management, with both in-person and telehealth appointments. For inquiries or to schedule a consultation, contact us at 818-383-1399.
About the Author – Sipan Nazaryan is an Associate Marriage and Family Therapist and a Certified Anger Management Counselor with offices in Sherman Oaks and Glendale. He works with adults and teens providing a comfortable and confidential environment for in-person sessions and telehealth appointments. Sipan has helped numerous people manage and overcome their anxiety and helps clients through their mental health journey. Fluent in both English and Armenian, Sipan brings a culturally sensitive approach to his practice, making him accessible to a broad range of individuals seeking mental health support.
