Real-Time Stress Management with Andrew Huberman

Written on 01/17/2024
Tiffany Andras

Real-Time Stress Management: Your Breath is the Remote Control

In the middle of a high-stakes moment—flashing lights, raised voices, internal alarms—your body doesn’t wait for your permission. Your heart rate spikes. Your breath shortens. The stress system activates automatically, flooding your system with cortisol and adrenaline, preparing you for action.

But here’s the game-changer:
You can regulate that activation. In real time. With your breath.

This isn’t a fluffy wellness trend. It’s hard science, and few people have broken it down more clearly than Dr. Andrew Huberman, a neuroscientist from Stanford University. He explains how your breath is directly wired into your nervous system, giving you the power to calm your body as stress is happening—not just after the fact.

How Breathing Controls Stress: The Science

Your inhale activates the sympathetic nervous system—your fight or flight response. This speeds up your heart rate and increases alertness.

Your exhale activates the parasympathetic nervous system—your rest and digest mode. This slows your heart rate and brings calm.

Inhale = accelerator.
Exhale = brake.

The more you extend your exhale, the more you hit the brakes on your stress response.

This is possible because of the phrenic and vagus nerves that connect your diaphragm (breathing muscle) to the brainstem and heart. When you control your breath, you literally signal your brain that you’re safe, even if the external situation is intense.

Huberman’s Real-Time Stress Toolkit

Dr. Huberman’s research has shown that the fastest way to calm the body and brain is through a simple technique called the physiological sigh:

Physiological Sigh

  • Take one deep inhale through the nose, then a second shorter inhale on top of it.

  • Exhale slowly and fully through the mouth.

  • Repeat 1–3 times.

This double inhale + long exhale floods the lungs with oxygen and releases CO₂, quickly reducing the feeling of being overwhelmed and shifting your nervous system into calm.

“The fastest way to calm down is to use what’s already built into your physiology.”
— Dr. Andrew Huberman, Stanford University

Why This Matters for First Responders

This is mission-critical science for public safety professionals.

When you’re in a high-stakes role, you don’t always have time to leave the situation and decompress. But you do always have your breath. And by learning to control it, you gain a tactical advantage over your own stress.

Consider this:

  • Studies show that breath training improves HRV (heart rate variability), a key marker of stress resilience and long-term cardiovascular health (Lehrer et al., 2020).

  • In law enforcement populations, higher HRV is associated with better decision-making, emotional regulation, and reduced use-of-force errors (Andersen et al., 2018).

  • Mindful breathing has also been shown to reduce cortisol and increase attention control (Zeidan et al., 2010).

Try This: 60 Seconds to Regulate Stress in Real Time

Whenever you feel your heart rate climb—during a traffic stop, after a call, at home with family—try this simple breath pattern:

Tactical Box Breathing (Combat-Proven)

  • Inhale for 4 counts

  • Hold for 4 counts

  • Exhale for 6–8 counts

  • Pause for 4 counts

Even just 60 seconds can shift your nervous system and bring your body back into balance.

Call to Action: Regulate Before You React

Stress will come. Your heart rate will spike.
But what happens next is your choice.

Your breath is your built-in tool for calm. You don’t need a gym, a therapist, or even silence. All you need is awareness—and a willingness to practice.

This week, try:

  • One physiological sigh before entering a call or high-stress environment

  • One 60-second breathing reset at shift change or before bed

  • Simply noticing: “Am I breathing shallow or deep?” and choosing to extend your exhale

Every breath is a rep. And every rep builds your resilience.

Works Cited

Andersen, J. P., Papazoglou, K., Arnetz, B. B., & Collins, P. I. (2018). Mental preparedness as a pathway to police resilience and optimal functioning in the line of duty. International Journal of Emergency Mental Health and Human Resilience, 20(2), 1–7.

Huberman, Andrew D. “The Science of Breathing & How It Affects Your Brain.” Huberman Lab Podcast, Episode 11, 2021. https://hubermanlab.com

Lehrer, P. M., Eddie, D., & Peper, E. (2020). Methodological considerations for respiratory biofeedback and control. Applied Psychophysiology and Biofeedback, 45(1), 5–22.

Zeidan, Fadel, et al. “Mindfulness meditation improves cognition: Evidence of brief mental training.” Consciousness and Cognition, vol. 19, no. 2, 2010, pp. 597–605.