Alternative real time techniques for combating stress and anxiety
While boxed breathing provides an accessible, real-time stress management tool, research has demonstrated comparable benefits from alternative techniques.
The Physiological Sigh
The physiological sigh is a natural breathing pattern—two quick inhales followed by a long exhale—that reinflates air sacs in your lungs. Your body does this automatically throughout the day to maintain optimal oxygen exchange.
You can use this pattern intentionally to reduce stress fast. Take two inhales through your nose, then exhale slowly through your mouth. This activates your relaxation response and restores calm within seconds.
Cold Exposure
Cold exposure is a powerful tool for interrupting stress responses in real time. When combined with breath holding, cold water on your face activates the diving reflex—an ancient mammalian response that immediately slows your heart rate and shifts your nervous system toward calm.
Fill a bowl with ice-cold water, take a breath, and submerge your face for 15-30 seconds while holding your breath. The cold water triggers an automatic drop in heart rate and blood pressure, breaking the cycle of panic or acute stress. This technique provides one of the fastest physiological ways to regain control when overwhelmed.
Binaural Beats
Binaural beats are an auditory phenomenon that occurs when you hear two slightly different frequencies in each ear through headphones. Your brain perceives a third rhythmic beat at the difference between these frequencies, which can influence your brainwave patterns and mental state.
Listen to binaural beats in the alpha range (8-14 Hz) or theta range (4-8 Hz) through headphones for 10-15 minutes to promote relaxation. The rhythmic pulse encourages your brainwaves to synchronize with calming frequencies, reducing stress and anxiety. This passive technique works well during meditation, rest, or any time you need to quiet a busy mind.
Humming
Humming is a simple vocal practice that creates vibrations throughout your head, chest, and body. These vibrations, combined with the extended exhale required for humming, activate your vagus nerve and trigger your body's natural relaxation response.
Take a breath in through your nose, then hum on the exhale for as long as comfortable, keeping your lips closed and jaw relaxed. The vibrations and slow breathing pattern signal safety to your nervous system, lowering heart rate and reducing stress. Practice for just a few minutes to feel more grounded and centered during moments of tension.
Bilateral Stimulation
Bilateral stimulation involves alternating sensory input between the left and right sides of your body, such as through tapping, eye movements, or sound. This rhythmic, side-to-side pattern engages both brain hemispheres and helps process emotions while calming the nervous system.
Gently tap your knees or shoulders in an alternating left-right pattern, or move your eyes slowly side to side while focusing on a stressful thought or feeling. The bilateral rhythm helps your brain reprocess distressing emotions and reduces their intensity. Practice for 1-2 minutes whenever you feel overwhelmed or need to work through difficult feelings.