I’m a big fan of Dr. Andrew Huberman, a neuroscientist at Stanford University who has done remarkable work explaining how the brain and body interact. Recently I watched one of his presentations on fear, and he mentioned a study that really stuck with me: just five minutes a day of voluntary stress can dramatically reduce involuntary stress.
As a therapist and a parent, that caught my attention. I looked up the study, and what I found is worth sharing.
The Study You Should Know
In 2023, researchers (Balban et al.) tested what would happen if people practiced just five minutes a day of breathing exercises for one month.
Participants were split into groups doing:
- Cyclic sighing (longer exhale than inhale)
- Box breathing (equal inhale, hold, exhale, hold)
- Cyclic hyperventilation
- Mindfulness breathing (control group)
The results were dramatic:
- All breathing groups reported better mood and less anxiety than the mindfulness-only group.
- Cyclic sighing (long exhale breathing) produced the strongest benefits.
- Participants’ resting breathing rates slowed down, meaning their bodies stayed calmer even when they weren’t practicing.
In other words, five minutes of focused breathwork not only helps in the moment — it helps regulate stress throughout the day.
Why It Works
Here’s what’s happening in your body:
- You control the stress. Voluntary stress (like a cold plunge or breathwork) gives your nervous system practice turning stress on and off.
- The exhale is the key. Longer exhales activate the parasympathetic nervous system, your body’s natural “calm-down” switch.
- It rewires your baseline. Over time, you don’t just cope better during practice — you cope better when life throws stress at you unexpectedly.
It is essentially strength training for your nervous system.
Examples of Voluntary Stress
The great thing is that you can pick the version that works best for you:
- Five minutes of cyclic sighing (slow inhale, longer exhale)
- A cold plunge or cold shower
- Sitting in a sauna
- A short, intense workout
All of these train your nervous system to adapt so that when real stress shows up, your body is already prepared.
Reflections as a Therapist and Parent
In my practice, I see how stress and fear shape people’s lives in powerful ways. As a parent, I feel it myself.
This research reminds me that resilience isn’t only built in therapy sessions or through long lifestyle changes. Sometimes, it’s built in five deliberate minutes a day.
Every time you choose a little stress, you’re teaching your body how to recover from the big stress you don’t get to choose.
Final Word
You don’t need an hour of meditation or a complete lifestyle overhaul. Five minutes is enough to begin retraining your stress response.
I’d love to hear your thoughts: have you tried breathwork, cold exposure, or other short stress practices? Did you notice a difference? Share your experiences — let’s learn from each other.
References
- Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(2), 100985. PubMed
- Huberman, A. (2022). Erasing Fears & Traumas Based on the Modern Neuroscience of Fear. Huberman Lab Podcast. hubermanlab.com
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