Free e-book · By a neurologist & a gastroenterologist

The Science of Stress Relief

Simple, science-backed ways to calm your nervous system: breathing, meditation, physical release and daily habits, explained by two U.S.-trained doctors.

37-page guide
6 breathing techniques
5-minute daily routines

Dr. Chandril Chugh & Dr. Nivedita PandeyU.S.-trained neurologist & gastroenterologist

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What’s inside

How stress affects youYour brain, gut and body: cortisol, the gut-brain axis, and signs of burnout.

6 breathing techniquesBox, 4-7-8, belly breathing and more, with when to use each one.

Mindfulness & meditationBody scan, guided visualization, and an easy 5-minute daily routine.

Body & daily habitsMuscle relaxation, yoga, sleep, journaling and a simple digital detox.

Is this guide for you?

You feel tense, wired or worn out most days
Stress shows up as headaches, poor sleep or stomach trouble
You want techniques that take 5 to 10 minutes, with no apps or gear
You want a daily plan you can actually stick to

Want to check your stress level first? Try the Perceived Stress Scale.

Questions

Is it really free?

Yes. Enter your email and the PDF arrives in your inbox. You can also download it right away on this page.

Which technique works fastest?

For a moment of panic, slow pursed-lip breathing. Before sleep, 4-7-8 breathing. Even 2 minutes a day helps, and the guide shows you how to build from there.

When should I get help?

If stress or anxiety affects your sleep, work or relationships for more than a couple of weeks, talk to your doctor. If you ever have thoughts of harming yourself, call or text 988 (U.S.) right away.

Written by neurologist Dr. Chandril Chugh and gastroenterologist Dr. Nivedita Pandey, who see every day how stress shows up as headaches, gut trouble and poor sleep.

For general education only. Not a substitute for medical advice, diagnosis or treatment.