stress is an inevitable part of life and if you're a student and you're serious about your studies you're going to experience stress that's just the reality now there are many things that we can do to buffer ourselves against stress we can exercise we try and sleep well we try and eat well maintain healthy social relations Etc but the key thing is to also have a practice of realtime Stress Control that is a tool that you can use to reduce your stress in real time and very quickly so that if stress hits in the middle of
a conversation or during in the middle of an exam that you're able to push back on that stress rapidly fortunately there's a tool to do that and that tool comes to us from the field of science from physiology there's a pattern of breathing called the physiological side that involves two inhales followed by a long exhale that at least to my awareness is the fastest way to calm yourself down and it goes something like this you're going to inhale through your nose very deeply and then after inhaling as deeply as you can you're going to try
and sneak in a little bit more air on a second inhale also through your nose and then after you do that you're going to do a long exhale to the point where your lungs are empty it goes like this [Music] just one to three of those physiological size can bring you from a state of intense anxiety and stress to very very calm the reason for that is that your lungs are not just two big bags of air it's actually millions or hundreds of millions of little sacks and when we get stressed we start to run
out of oxygen because those little sacks start to collapse we also start to build up a gas in our nervous system in body called carbon dioxide and that adds to the stress response when you do that big inhale through the nose and then a second brief inhale at the top you reinl those little sacks in the lungs and then when you do that long exhale you get rid of a lot of carbon dioxide which makes you feel less stressed and it turns out that long exhales also slow down your heart great there's a mechanism for
that that's far too detailed to get into right now but that double inhale followed by a long exhale with the inhales done through the nose and the exhales done through the mouth are the fastest way to calm yourself down in real time so whenever you get stressed do a physiological sigh and if you want to practice physiological size there's a function within the viran app that can teach you how to do physiological size so that it becomes reflexive for you anytime you get stressed
