Forget Xanax: This Natural Stress Hack Works in Seconds, Expert Says

How we cope with stress varies on a person-by-person basis. Some people soak in a hot tub or sit in a sauna, while others exercise or take medication. However, stress can hit us at the most unexpected times when our go-to methods aren’t convenient or available. However, one expert maintains that there is one natural hack you can do anytime, anywhere, to lower stress levels immediately. Risa Sheppard, Master Pilates trainer and creator of The Sheppard Method, whose clients include Reba McEntire, Katherine Ross, and Ali McGraw, explains how taking control of your breathing is the key to lowering stress levels.

Breathing Is More Important Than You Think

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“I was once instructing a well-known celebrity on a daytime television show many years ago. I yelled out: ‘Breathe!’ He turned to me and said, ‘Oh, breathing is essential in all parts of life.’ We laughed along with the audience, but he spoke the truth. Breathing is essential in all walks of life, and it’s not just to keep our hearts and other essential organs alive,” Sheppard tells Body Network.

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There Is a Lot of Research Supporting Breathwork for Stress

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She maintains that there is a lot of research supporting the benefits of breathwork. “Studies have shown that breathing itself, that thing we do without thinking about it, reduces stress, gives us focus, and helps with not just exercise but many other things as well,” Sheppard explains.

Deep Breathing Is Effective for Stress

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Here is what to do if you find yourself in a stressful situation — it could be your boss, another work partner, or a social partner, or as simple as things to do on your list that give you anxiety: Don’t reach for a Xanax. Instead, “stop and do some deep breaths to calm your system,” she suggests. “It works.”

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She Recommends the 4-7-8

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One of her favorite breathing exercises is the 4-7-8 method. “Breath in for 4 counts, hold for 7 counts, and release for 8,” she explains. “Do these 3 or more times depending on the time you have.” And do them whenever you can or feel the need to.

It Controls Fight Or Flight Response

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“It calms the mind and helps regulate the hormone cortisol, which controls your fight or flight response,” she says. “Too much cortisol being released in your body too often can have negative long-term health effects.”

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You Can Do It Anytime, Any Place

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Another bonus? Breathwork is super versatile, and it comes in handy in all situations. “You can practice 4-7-8 breathing anywhere at any time,” she says. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

You might think that stress is no big deal, but according to the Centers for Disease Control and Prevention, it can seriously impact not only your mental health but physical as well. “Stress can cause feelings of unease, anxiety, frustration, nervousness, fearfulness, or helplessness. When stressed, you may notice changes in your sleep, appetite, or energy level. Feeling stressed is normal, especially when you are experiencing life changes,” the CDC explains. Luckily, there are a lot of ways to manage and treat stress that don’t involve medication. Adam Potash is a Mandarin Oriental Executive Chef turned personal chef with a certification in Health and Nutrition from the Institute of Integrative Nutrition in New York. He recently spoke with Body Network, offering ten natural ways to lower stress levels now.

Take Time for Yourself

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Potash recommends taking time for yourself. “Carving out time for yourself allows you to recharge and focus on your well-being,” he says. “It’s crucial for avoiding burnout and gaining mental clarity, which ultimately improves your ability to handle stress and make better decisions.”

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Establish a Morning Routine

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Avoid stress in the morning by establishing a routine. “Starting your day with a set routine creates structure and control. By planning your day, you reduce anxiety over the unknown and ensure a smoother, more organized day. This also leaves you with more mental energy to focus on tasks, reducing stress,” he says.

Wake Up Before Everyone

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The early bird gets the worm, according to Potash. “Waking up earlier than others offers quiet time to set your intentions and priorities without distractions. This personal space helps you mentally prepare for the day, easing stress before responsibilities take over,” he explains.

Indulge in Self-Care

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“Investing in self-care, like massages or manicures, promotes relaxation and releases tension built up in the body,” Potash claims. “These practices improve physical and mental well-being, acting as a reset button for stress.”

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Morning Minutes or Journaling

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Potash recommends taking a few minutes to journal, as it “helps you process thoughts, emotions, and worries,” he says. “This mindful practice enables you to clear mental clutter, reducing feelings of overwhelm and fostering self-awareness.”

Take 30-Minute Walks

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30-minute walks can seriously help you destress. “Regular walking is a proven way to reduce stress by boosting endorphins, the body's natural mood enhancers. Physical activity not only improves your mood but also provides a mental break from daily challenges,” explains Potash.

Engage in Meditation

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Get your zen on, suggests Potash. “Meditation promotes relaxation by encouraging deep breathing and mindfulness. It helps quiet your mind, lower cortisol levels, and bring attention to the present moment, reducing overall stress,” he says.

Listen to Music

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Music is a powerful tool for stress relief, according to Potash. “Uplifting or calming tunes can elevate your mood, reduce anxiety, and create a more positive atmosphere, helping you manage stress throughout the day,” he says.

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Take the Dogs to the Park

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Spending time outdoors, especially with pets, has immediate stress-relieving benefits. “Nature provides a calming environment while interacting with pets boosts serotonin and reduces feelings of loneliness or stress,” says Potash.

Learn to Say No

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“Setting boundaries and learning to say no prevents you from overcommitting and spreading yourself too thin. By prioritizing your needs and time, you protect your mental health and reduce unnecessary stress,” says Potash. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Sure, meditation, getting enough sleep, eating healthy foods, and taking supplements are known ways of reducing anxiety. However, there are some other more unique methods that can help calm your nerves. Body Network spoke with Brian F. Licuanan, PhD, board-certified clinical psychologist and author of How to Get Your Resisting Loved One Into Treatment, who shares some insight into the five best techniques to reduce anxiety that you might now know about.

1. Stop Future Tripping

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First, stop future tripping, Dr Licuanan recommends. “A lot of times, anxiety is fueled by excessive concern about the future or events that may potentially happen. Research has shown that 75% or more of what we worry about never comes to fruition. This means a lot of our anxiety is based on situations or events that actually never happen but that we continue to entertain those distressing thoughts in our minds,” he says.

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Instead, Seize the Present Moment

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One way to stay away from thinking too much about the future is by focusing on the present moment. “Mindfulness techniques (activities to stay present in the moment), such as meditation, diaphragmatic breathing, progressive relaxation, journaling, praying, and other activities that cause you to focus on what is happening in the now are critical tools in combating anxiety,” he explains.

2. Stop Focusing on What You Can’t Control

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Next, stop focusing on what you can’t control. “Anxiety can be rooted in struggling in trying to control things that we don't have any power over. Examples of certain aspects of life that we don't have power over are people's opinions of us, how other people are feeling, what's happening in the bigger world, how people are going to behave, etc,” says Dr Licuanan.

Instead, Recognize What You Can

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Instead, recognize what you can control. “The only thing we have any control over is our attitudes, beliefs, emotions, and actions. When we are able to focus on the things that we have power over, we increase the chances of accomplishing the aimed task and goals, which can increase our level of self-confidence and, as a result, lower our anxiety,” he says.

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3. Stop Catastrophizing

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Next, stop catastrophizing and stay optimistic. “One way of coping, but it is considered to be an unhealthy way to do so, is by imagining the worst case scenario or outcome, also known as catastrophizing. When we imagine the worst-case outcomes, this unhealthy mindset provides a protective layer of emotional shielding in case things don't go our way. However, this type of thinking prevents us from likely achieving desired outcomes,” says Dr Licuanan,

Instead, Be Optimistic

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Instead, stay optimistic. “To combat this way of catastrophic thinking, it's important to stay hopeful and imagine the more ideal and desired outcomes because if we can think of a desired outcome, we increase the chances of it happening. When we achieve intended outcomes, anxiety levels likely decrease,” he recommends.

4. Stop Ignoring Your Physical Health

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Stop ignoring your physical health, advises Dr Licuanan. “Anxiety can be linked to deficiencies or how we treat our bodies.”

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Instead, Attend to Your Body’s Needs

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Instead, attend to your body’s needs. “Exercise is one critical way to lessen anxiety due to stress relief that occurs from movement as well as the release of our natural opiates in our body, also called endorphins,” he says. “Additionally, through exercise or physical exertion, serotonin and dopamine are released, which can help mitigate anxiety and stress. It is also important to be mindful of what we put into our bodies. Excessive amounts of caffeine, nicotine, and sugar can serve as fuel for worry, especially if you already struggle with a baseline level of anxiety on a consistent basis.”

5. Stop Hanging Onto Resentments

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Number four, stop hanging onto resentments and be kind. “Whenever we harbor and not work on treating unresolved anger, that emotion eventually turns into resentments (I call resentments the termites of our inner being or acid of our souls). Resentments cause a great deal of inner stress and anxiety,” Dr Licuanan says.

Instead, Be Kind

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Instead, be kind. “When we are able to work on forgiving and accepting things we cannot control and let go of people who have harmed us or situations that have caused a great deal of sadness, we are able to move on with our lives and open the door to moving towards inner peace,” he says. “One way of being more at peace is by being kind to others. Some ways of being kind to others may be doing acts of healthy service, recognizing other's strengths, straying away from ill will or negative gossip, etc. It's very hard to be authentically kind to others if we are harboring resentments.”

6. Stop the Negative Self Talk

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Finally, stop the negative self-talk. “Talking negatively to ourselves and reminding ourselves of all of our deficiencies and character defects are very detrimental actions that facilitate anxiety. People who have a great deal of anxiety tend to not only focus on things they cannot control, but they also view their lives as flawed and do not focus on the things that they are good at or the strengths that they have,” says Dr Licuanan.

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Instead, Practice Positive Self-Affirmations

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Instead, affirm yourself. “Positive self-affirmations have been consistently shown in research to elevate mood, improve cognitive functioning, and actually have positive effects on brain chemistry,” he says. “Affirmations can also impact physical health by lowering stress and pushing us towards engaging in healthy habits (eat healthy, exercise regularly, surround ourselves with healthy people, harbor self-value, make healthy choices, etc.)” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Do you want to live a longer and happier life? There is no better time than the present to make some lifestyle changes. Dave Asprey, Health Science Entrepreneur, Bestselling Author, and the "Father of Biohacking," is an expert when it comes to healthy but sustainable habits. He recently sat down with Body Network and answered one of our burning questions: How can we live a longer life?

Surround Yourself with a Loving Community

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Asprey recommends starting by surrounding yourself with a loving community. “Studies show that those who have a strong social support system live longer. Be around people who lift you up and make sure you do the same for them!”

Eat More Animal Foods and Less Plant Toxins

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He also suggests eating more animal foods and less plant toxins. “Plants are out to get you. Most of them contain high levels of defense chemicals known as anti-nutrients. Certain plant toxins called oxalates form razor-sharp crystals in your body and deposit themselves in your joints and tissues, leading to a wide range of problems. Other antinutrients like phytic acid prevent you from absorbing minerals. This is a problem because minerals power every chemical reaction that goes on in your body!

Get Your Minerals

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You want to have enough minerals to support your body in living beyond 180 years old and feeling great while doing it!” says Asprey. “The vitamins and minerals in high-quality animal foods are much more bioavailable (usable) by your body, and they don’t come with a large dose of plant toxins that make you weak. Good animal foods include grass-fed and grass-finished beef, wild-caught seafood, pasture-raised eggs, and raw, grass-fed A2 dairy.”

Eat the Right Types of Fats

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Asprey stresses the importance of eating the right types of fats. “Many health gurus wrongly demonize saturated fat. It turns out that your body uses saturated fats to make about 45 percent of the cell membranes in your brain and liver, and about 35 percent in heart and muscle cells,” he explains. “Saturated fat is the dominant fat in your brain. Because they’re the most stable type of fat, they help your body build stable cell membranes. You want stable cell membranes if you want to live a long time.”

Ditch Seed Oils

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He recommends eating more stable fats and ditching seed oils like sunflower oil, canola oil, and soybean oil. “These are high in oxidized omega-6 fats, which cause inflammation in your body. I recommend getting most of your fats from grass-fed butter or ghee, grass-fed tallow, and MCT oil. The rest of your fats can include monounsaturated fat from extra virgin olive oil and omega-3s from grass-fed beef or wild-caught seafood.”

Build and Maintain Your Muscle

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Next, work on building and maintaining your muscles. “Muscle mass is a predictor of longevity. To build and maintain muscle mass, eat 1 gram of high-quality protein per pound of ideal body weight per day and do resistance training,” he says.

Fix Your Mitochondria

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Also, you need to fix your mitochondria, says Asprey. “Your mitochondria produce energy for your cells and determine how your body allocates energy. When they’re not working well, they create large amounts of inflammation. Inflammation is one of the main drivers of aging and disease,” he explains.

Follow Anti-Inflammatory Diet

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“You can fix your mitochondria by following an anti-inflammatory diet like The Bulletproof Diet, doing intermittent fasting, doing cold therapy (like a cold plunge), and practicing gratitude. Check out my book Head Strong for more biohacks to upgrade your mitochondria.”

Don’t Skimp on Sleep

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Sleep is also crucial. “Lack of quality sleep doesn’t just leave you tired and unable to perform at your best; it also rapidly accelerates aging,” says Asprey. “When you sleep, your body repairs itself, and your brain goes through a natural detoxification process where it clears out neurotoxins and cellular waste. This is very important for preventing Alzheimer’s disease, one of the “four killers” I outline in my longevity book, Super Human.

Use This Trick

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The good news? There are many things you can do to hack your sleep. “One of the easiest ones is to wear glasses that block junk light (the kind that messes with your sleep-wake cycle) a few hours before going to bed. This is a game-changer. I use the ones made by my company, True Dark. You can learn more sleep hacks by joining my free 14-day Sleep Challenge. Sign up at sleepwithdave.com.”

Change Your Stress Response

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Changing your stress response will also improve your life. “Holding on to past triggers and traumas not only causes you unnecessary stress, but it also makes you old. When your body is chronically stressed, it allocates all your available energy to dealing with fear, instead of using it to digest your food, repair your tissues, or make compounds that promote longevity and health,” he says.

Let Go of Triggers

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“Let go of triggers with forgiveness and gratitude in a technique I call The Reset Process. You can find this outlined in my newest book, Smarter Not Harder. It turns out you can let go of triggers a lot faster with neurofeedback, which is why I started my neuroscience facility called 40 Years of Zen. It gives you the benefits of 40 years of meditation in just 5 days.”

Fast…the Right Way

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Fast the right way, urges Asprey. “I have always been a big fan of fasting, but most people do it the wrong way. This is why I wrote a book about it called Fast This Way,” he says. “It’s a roadmap for fasting success. One of the biggest mistakes I see is people over-fasting. I call it ‘The Fasting Trap’ where you think: ‘Fasting is good, so more must be better!’ However, more isn’t always better when it comes to fasting,” he explains.

Too Much Fasting Could Affect Your Hormones

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“Too much fasting can stress your body and throw your hormones out of whack – especially if you’re a woman. It’s perfectly okay to have breakfast some days (just make sure it’s full of high-quality fats and proteins, not sugar). Studies show that even just a 12-hour overnight fast has meaningful benefits.”

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Take the Right Supplements

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“Taking the right supplements will power up your cells so you can live beyond 180,” Asprey claims. “Before you go for the fancy stuff, start with the basics. The two supplements that everyone should be taking are a mineral complex and vitamin DAKE (fat-soluble vitamins D,A,K,and E),” he says.

We Are Mineral-Deprived

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Asprey adds, “As I stated above, minerals are crucial because they power every chemical reaction that happens in your body. Vitamin DAKE shuttles minerals around your body so they go where they need to go. However, almost everyone in America is deficient in one or more minerals, so this is important.“

Get Data and Track It

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Finally, he recommends getting data and tracking it. “The important thing to know about longevity is that it isn’t a one-size-fits-all approach. That’s why I don’t share my exact supplement routine – what works for me won’t work for you. Before you embark on your longevity journey, get useful lab data to know what your body needs and what it doesn’t. Then you can personalize your journey to get results specific to YOU,” Asprey explains.

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Don’t Be Afraid of Using AI

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“This is so important to me that I created a powerful online platform called Upgrade Health to help you find your unique health recipe. This is an exciting, cutting-edge tool powered by AI that makes personalized recommendations on different biohacks, supplements, and more that you can do to improve your health and longevity based on wearables and lab data. The best part is that you can order the labs that you want without having to go to the doctor or deal with an insurance company. The core idea is to provide people with the information to be their own health advocate. You can sign up at upgradehealth.com.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.