Andrew Huberman’s 10 Proven Steps to Master Stress

Stress is a universal experience, but it doesn’t have to control your life. Andrew Huberman, neuroscientist and host of the Huberman Lab podcast, has shared practical, science-backed tips to help anyone manage stress effectively. These aren’t vague ideas—they’re actionable steps you can take today to feel calmer, sharper, and more in control. Let’s dive into his top 10 recommendations for conquering stress.

1. Daily Sunlight Exposure

   • Get 10-30 minutes of morning sunlight within the first hour of waking. This sets your circadian rhythm, boosting cortisol in the morning (to wake you up) and lowering it later for better sleep.

   • Bonus: If it’s cloudy, aim for 30-60 minutes.

     
     

2. Deliberate Cold Exposure

   • Take 2-4 cold showers per week (30 seconds to 2 minutes at 50-60°F).

   • Or try cold plunges for 1-3 minutes. This activates your body’s stress resilience pathways and increases dopamine by up to 250%.

     
     

3. Daily Box Breathing Practice

   • Do box breathing for 5 minutes a day: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds.

   • This lowers your heart rate and switches your body into a parasympathetic “rest-and-digest” state.

     
     

4. Limit Caffeine Consumption

   • Delay your first coffee by 90-120 minutes after waking to prevent afternoon crashes and jitters.

   • Keep caffeine intake below 400 mg/day (around 4 cups of regular coffee).

     
     

5. NSDR (Non-Sleep Deep Rest)

   • Practice NSDR daily for 10-20 minutes. Look for guided NSDR protocols or Yoga Nidra on YouTube.

   • NSDR helps reset your nervous system, improves focus, and reduces stress.

     
     

6. Exercise Regularly

   • Do 150-200 minutes of aerobic exercise weekly (e.g., running, cycling).

   • Add 2-4 strength training sessions per week to boost resilience and mental health.

     
     

7. Magnesium for Relaxation

   • Take 200-400 mg of magnesium threonate or glycinate in the evening. It’s great for calming the nervous system and improving sleep.

     
     

8. Avoid Late-Night Screen Time

   • Stop using screens 2 hours before bed. Blue light suppresses melatonin and can disrupt sleep quality.

   • If unavoidable, wear blue light-blocking glasses or enable the night mode on devices.

     
     

9. Practice Gratitude Journaling

   • Write down 3 things you’re grateful for every night. This rewires your brain to focus on the positive, reducing stress over time.

     
     

10. Leverage Social Connection

    • Spend at least 1-2 hours weekly connecting with close friends or family in meaningful conversations.

    • Social bonding releases oxytocin, which helps reduce stress hormones like cortisol.

      
      

Your Stress Toolkit Starts Here

Managing stress doesn’t have to be complicated. By incorporating even a few of these strategies, you can feel calmer and in control every day. Start small: pick 2-3 tips from this list and build from there. Consistency is the key. Stress might be a fact of life, but it doesn’t have to define yours. Got questions or results to share? Comment below—let’s biohack stress together!

Disclaimer: This post is for informational purposes only and does not replace medical advice. Always consult a qualified healthcare professional for personalized recommendations.