Guided practices for stress relief

Find below 3 types of scientifically validated stress relief practices:

1. Breathing for Stress Relief
2. Non-Sleep-Deep-Rest Practices
3. Self-hypnosis for Stress Relief by Prof. David Spiegel from Stanford
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1. Breathing for Stress Relief

In a recent Stanford publication, cyclic sighing was demonstrated to be the most effective breathing practice for stress relief compared to practices like box breathing or mindfulness meditation.

2 min guided cyclic sighing practice

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6 min guided cycling sighing practice

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Solid scientific evidence supports the effectiveness of breathwork on mood and emotional regulation - find 3 landmark studies here:

• Effect of breathwork on stress and mental health - Meta-Analysis in Nature
• Breathing Rhythm and Pattern and Their Influence on Emotion
• Brief structured respiration practices enhance mood and reduce physiological arousal

2. Non-Sleep-Deep-Rest Practices

Non-Sleep-Deep-Rest (’NSDR’) practices are well researched, guided meditations that supports replenishing dopamine, restores cognition and down-regulates the nervous system.

The practices typically contain these 2 stages:

• Down-regulation of the nervous system by exhale-emphasized or deep breathing
• Reduction of cognitive load and replenishment of dopamine by switching focus from mental processes to physical sensations (body scan)

Studies about NSDR indicated positive effects on stress, sleep and cognitive performance:

• Yoga Nidra for hypertension: A systematic review and meta-analysis
• Improved sleep, cognitive processing and enhanced learning and memory task accuracy with Non-Sleep-Deep-Rest practice in novices

Below are 4 different NSDR practices to regenerate your cognition and release stress after an information-heavy workday. Take apart 10 minutes of your day,  put your phone on flight mode, lie down and listen with headphones. Enjoy the relaxation.

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10 minute guided post-lunch or work-home transition practices

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10 min guided practice to calm racing thoughts before bed

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3. Self-hypnosis for stress relief

Self-hypnosis significantly supports the reduction of stress and anxiety, and overall mental health. Research suggests that it can enhance cognitive flexibility, improve emotional regulation, and influence physiological processes like heart rate and pain perception.

Here are some insightful publications from the recent years:

• Brief structured respiration practices enhance mood and reduce physiological arousal
• Hypnosis: The Most Effective Treatment You Have Yet to Prescribe
• Shared cognitive mechanisms of hypnotizability with executive functioning and information salience
• Hypnosis and mindfulness: experiential and neurophysiological relationships

Video on the science of (self-)hypnosis by Stanford researcher, Dr. David Spiegel

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Here is a 1 min audio summary of what to expect during hypnosis by Dr. David Spiegel

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Here is a guided 6 minute hypnosis by Dr. David Spiegel - find a comfortable place where you are unlikely to be disturbed

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Alternative: 3 min stress relief hypnosis by Dr. David Spiegel

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Alternative: 9 min stress relief hypnosis by Dr. David Spiegel