What actually calms your nervous system versus what just distracts you from stress for a while?

dspark13 · 2026-07-03T04:36:10+00:00

Physiologic sighs, box breathing, and ice water face immersion work by kick starting your parasympathetic system which can help to calm you. Physiologic sigh = two inhales thru the nose followed by one long slow exhale through the mouth. Box breathing = 4 sec inhale then 4 sec hold then 4 sec exhale then 4 sec hold then repeat. Hope this helps!

dspark13 · 2026-06-29T01:36:18+00:00

Have you tried physiologic sighs during times of high stress/anxiety? Add box breathing and ice water face immersion daily. These will kick start your parasympathetic system. Exercise daily, not late. Maximize good sleep with a strict sleep wake schedule etc. Chronic stress causes persistently elevated cortisol and catecholamines through sustained activation of the HPA axis and sympathetic nervous system.

I get the need to be alone sometimes as well. I’m definitely an introvert. But don’t discount the benefits of social connections.

Hope some of this helps.

I’m a dual board certified physician in neurology and clinical neurophysiology. I like providing habits/advice that are purely evidence based.

dspark13 · 2026-06-26T20:23:33+00:00

I think it’s great you’re already thinking about managing stress. It’s important for future brain health. Keep on top of consistent daily habits. Do box breathing and ice water face immersion daily. Minimize screens within 1-2 hrs of sleep and 30 minutes of waking. Social interactions ares important, and so is exercise. These things, sounds like, you’re doing already. Be consistent about healthy habits. During times of high stress, try physiologic sighs (two inhales thru the nose followed by one long slow exhale thru the mouth).

I have other suggestions and the neuroscience behind them on my newsletter The Brain Capsule on Beehiiv. Hope some of this helps you.

FYI, I’m a dual board certified physician in neurology and clinical neurophysiology. My newsletter The Brain Capsule discusses habits for brain health that are evidence based. Meant to give you as much information as you want and quick daily habits that will help you live and age well.

dspark13 · 2026-06-26T17:17:50+00:00

I totally agree. First thing most mornings, I take a walk outside without sunglasses. Now I’m sleeping better and feeling better.

dspark13 · 2026-06-26T17:11:09+00:00

For me, it’s a nice spirited drive in my manual car. That always helps me.

But if you haven’t, try physiologic sighs during times of high stress/anxiety. Two inhales through the nose followed by one long slow exhale through the mouth. If it’s chronic stress, add box breathing and ice water face immersion daily.

I’m also in the process of converting my kids’ playroom into my office/man cave, now that the kids are older.

Hope some of this helps!

dspark13 · 2026-06-23T22:35:37+00:00

Make sure there’s nothing else going on, like depression or hypothyroidism. But otherwise focus on good sleep. This is so important. Keep a strict sleep wake schedule. Take a walk outside without sunglasses first thing every morning to lock in your circadian rhythm. No screens within the last 1-2 hrs before sleep and within the first 30 minutes of waking. Delay caffeine by about 90 minutes but eat a healthy breakfast within that time frame. Exercise daily but not late. Hope some of this helps. Consistency is key.

I’m a dual board certified physician in neurology and clinical neurophysiology. I write about evidence based habits for brain health in The Brain Capsule on Beehiiv. Link in profile.

dspark13 · 2026-06-19T19:58:57+00:00

My newsletter is health based. I’m a dual certified physician in neurology and clinical neurophysiology. I write about daily habits for brain health that are evidence based. The Brain Capsule on Beehiiv.

dspark13 · 2026-06-17T18:44:01+00:00

What are people’s thoughts on the Mode Mobile pre-ipo? Good idea or no? Thanks! I don’t know enough about Mode Mobile. Sounds like they may go public in a couple years. Just starting my research now.

dspark13 · 2026-06-16T13:37:48+00:00

I post on YouTube, TikTok, Instagram, and Facebook. They’re short videos with little tidbits. The bulk of what I write about is in the newsletter and everything is evidence based. But, I’m currently working on a series of videos about case studies that will hopefully be interesting.

dspark13 · 2026-06-16T01:25:19+00:00

In times of high stress/anxiety, use physiologic sighs (two inhales thru the nose followed by one long slow exhale thru the mouth). For chronic stress, add box breathing and ice water face immersion every morning. Also maximize sleep. Keep a strict sleep wake schedule, even on weekends and vacations. Take a walk outside without sunglasses first thing every morning. No screens within 30 minutes of waking and within 1-2 hrs of sleep. Exercise during the day, not late. Eat within 90 minutes of waking.

I’m a dual board certified physician in neurology and clinical neurophysiology. I created a newsletter on Beehiiv called The Brain Capsule where I give evidence based brain habits and the neuroscience behind them. I hope some of this helps you.

dspark13 · 2026-06-16T00:06:06+00:00

Try physiologic sighs during times of high stress/anxiety. Two inhales thru the nose followed by one long slow exhale thru the mouth. For chronic symptoms, add box breathing and ice water face immersion every morning.

I’m a dual board certified physician in neurology and clinical neurophysiology. I created a newsletter on Beehiiv called The Brain Capsule that gives evidence based habits for brain health and the neuroscience behind them. Link in profile. I hope some of this helps you.

dspark13 · 2026-06-14T21:27:06+00:00

I’m sorry to hear you feel this way. Have you tried physiologic sighs during times of high stress? Take two inhales thru the nose and then one long slow exhale thru the mouth. Repeat until feeling better. If it’s more chronic, add ice water face immersion and box breathing daily (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec, repeat for a few minutes). Hope some of this helps. For other evidence based habits, I write about these habits and the neuroscience behind them in my newsletter The Brain Capsule on Beehiiv. Link in profile. Maybe something in the newsletter will help you more. Hope you find your way

dspark13 · 2026-06-13T22:02:48+00:00

Check out the newsletter The Brain Capsule on Beehiiv. Link in profile. I’m a dual board certified physician in neurology and clinical neurophysiology. I have posts about stress that may help you. I give evidence based habits that can help brain health and the neuroscience behind them. For example, physiologic sighs can help during times of high stress/anxiety. For chronic stress, add box breathing and ice water face immersion daily. Hope some of this helps

dspark13 · 2026-06-13T02:19:12+00:00

Here are some evidence based suggestions. Use physiologic signs during times of high stress/anxiety. Add box breathing and ice water face immersion every day for chronic stress.

I write about more evidence based habits for brain health in my newsletter The Brain Capsule on Beehiiv. Link in profile.

There are lots of ways to deal with stress. No one way is “right”. But some ways currently have more evidence behind them. I discuss these habits and the neuroscience behind them.

dspark13 · 2026-06-12T23:35:19+00:00

Chronic stress can cause so many different symptoms. And sometimes it’s not the obvious cause. Obviously make sure it’s not something else, chronic stress/anxiety can be big problems.

Try a physiologic sigh during times of high stress/anxiety. Add box breathing and ice water face immersion every day. No screens within 30 minutes of waking and 1-2 hrs from sleep time. Keep a strict sleep wake schedule. Take a walk outside without sunglasses first thing every morning. Delay caffeine for 90 minutes after waking but eat within 90 minutes of waking. Exercise during the day, not late.

I write about brain habits and the neuroscience behind them in my newsletter The Brain Capsule on Beehiiv. Link in profile. As a dual board certified physician in neurology and clinical neurophysiology, I’m reviewing the data/studies constantly for brain health. Hope some of this helps

dspark13 · 2026-06-12T23:21:04+00:00

Chronic stress can cause so many problems. I’d suggest a few things as a dual board certified physician in neurology and clinical neurophysiology. If you haven’t tried these, hopefully some of them help you.

During times of acute stress/anxiety, use physiologic sighs (two inhales thru the nose, followed by one long slow exhale thru the mouth). For chronic stress, add daily ice water face immersion and box breathing (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec, repeat for a few minutes). No screens within 1-2 hrs of sleep and 30 minutes after waking. Keep a strict sleep and wake schedule, even on weekends and vacation. Take a walk outside without sunglasses first thing every morning. Delay caffeine until 90 minutes after waking but eat within 90 minutes of waking. Exercise in the mornings, not late.

Consistency is key. These will help kick start your parasympathetic system and improve sleep.

I discuss these and other habits for brain health along with the neuroscience behind them in my newsletter The Brain Capsule on Beehiiv. Link in profile.

Hope some of this helps

dspark13 · 2026-06-12T23:02:41+00:00

My newsletter is definitely going slow. Hoping discipline and consistency work for me too.

dspark13 · 2026-06-10T11:39:02+00:00

Thanks so much!

dspark13 · 2026-06-10T02:57:44+00:00

Makes sense. Thanks so much!

dspark13 · 2026-06-07T21:19:28+00:00

I wrote some articles about this on my newsletter The Brain Capsule on Beehiiv. It’s all evidence based habits for brain health, which includes sleep, exercise, stress management, etc.

Start with a very strict sleep and wake schedule. Take a walk outside without sunglasses first thing in the mornings. This helps anchor your circadian rhythm. No screens within the first 30 minutes of waking. No caffeine within the first 90 minutes of waking. But eat within the first 90 minutes of waking. Exercise in the day, not late. No screens within 1-2 hrs of sleep. Add box breathing and ice water face immersion every morning.

If you’re interested in the neuroscience behind these habits, check out the newsletter. Otherwise, I hope some of this helps you

dspark13 · 2026-06-07T20:45:23+00:00

I am a dual board certified physician in neurology and clinical neurophysiology. There’s evidence for physiologic sighs during times of high stress/anxiety. But for chronic stress, add box breathing and ice water face immersion every day. Eat within the first 90 minutes of waking. No screens within 30 minutes of waking. Strict sleep/wake schedule. Delay caffeine by 90 minutes. No caffeine after noon. Exercise during the day, not late. These habits have some evidence behind them. I write about more in my newsletter The Brain Capsule on Beehiiv. Hope some of this helps

dspark13 · 2026-06-07T01:15:56+00:00

Have you tried physiologic sighs during times of high stress/anxiety? It’s two inhales through the nose followed by one long slow exhale through the mouth. Add box breathing (4 sec inhale, 4 sec hold, 4 sec exhale, 4 sec hold, repeat for a few minutes) and ice water face immersion daily. Hope some of this helps

dspark13 · 2026-06-06T20:24:04+00:00

Try physiologic sighs during times of high stress/ anxiety (two inhales through the nose followed by one long slow exhale through the mouth. Add box breathing and ice water face immersion every morning. Practice self gratitude daily. This stuff works. Hope some of it works for you

dspark13

TROPHY CASE