Managing Stress: Two Simple Techniques
- Jul 29
- 2 min read
Reducing stress supports all the previously discussed pillars of self-care—sleep, movement, and nutrition.
Being calm and “at ease” provides more restful sleep, reduces the risk of injury when moving, and helps absorption and processing of nutrients. The opposite state, constant stress, drains the body of energy, weakening the immune system over time.
Two Powerful Stress Management Strategies
Over the next month, make a commitment to learn and incorporate these two very easy stress-reducing strategies. Once they become a part of your routine, you will experience deeper levels of peace and calm.
1. Breathe - Directly impact your nervous system through controlled breathing. Navy SEALs use controlled breathing techniques to steady their nerves in high-stress combat situations, including a method known as “box breathing” or “square breathing.”
Many box breathing videos can be found online, but the technique is simple: breathe in, hold full lungs, breathe out, hold empty lungs. Repeat.
Research has shown that box breathing can (1):
- Reduce heart rate & rate of breathing
- Lighten mood
- Lower anxiety
- Help calm the “fight or flight” response of the nervous system (2)
2. Name it to tame it - Studies show that identifying and naming a feeling can reduce its intensity. Brain imaging studies show this simple act decreases activity in the amygdala, which detects threats and can trigger an emotional alarm (3).
Unmanaged stress can have real, serious consequences, such as high blood pressure and increased risks of heart attack and stroke. Partner with Abundant Health to identify the effects of chronic stress, create a personalized treatment plan, and track your progress over time.
Sources
1. Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895. Available from: https://pubmed.ncbi.nlm.nih.gov/36630953/
2. Cleveland Clinic. Box breathing benefits: How to reduce stress and improve focus [Internet]. Cleveland (OH): Cleveland Clinic; [cited 2026 Jul 27]. Available from: https://health.clevelandclinic.org/box-breathing-benefits
3. Lieberman MD, Eisenberger NI, Crockett MJ, Tom SM, Pfeifer JH, Way BM. Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychol Sci. 2007;18(5):421-428. doi:10.1111/j.1467-9280.2007.01916.x. Available from https://pubmed.ncbi.nlm.nih.gov/17576282/
Abundant Health is a medical center that integrates traditional, naturopathic, and functional medicine delivering exceptional personalized healthcare solutions. We offer advanced services such as comprehensive testing, IV therapy, nutritional counseling, allergy testing, and more. Our dedicated team is committed to helping you achieve optimal health and well-being, tailored to your unique needs.
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