1 min
Morning Ashwagandha
Take 300-600mg of Ashwagandha extract (KSM-66 or Sensoril) with breakfast. This adaptogen reduces cortisol over time.
Alex Rivera's Stress & Anxiety Relief Protocol
Evidence-based techniques to reduce stress, manage anxiety, and build long-term resilience.
Disclaimer
Nothing here is medical advice. Each protocol is one person’s record of a routine they ran. Talk to a qualified professional before changing your diet, supplements, training, or anything else.
Ashwagandha
Meditation Cushion
Journal
1 min
Take 300-600mg of Ashwagandha extract (KSM-66 or Sensoril) with breakfast. This adaptogen reduces cortisol over time.
10 min
Sit comfortably and focus on your breath. When thoughts arise, acknowledge them and return to the breath. Start with 10 minutes daily.
5 min
Write down 3 things you're grateful for each evening. This shifts focus from stress to positive aspects of life.
5 min
Practice box breathing: Inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds. Do 5-10 rounds when stressed.
20 min
Take a 15-20 minute walk in nature. This has been shown to reduce cortisol and improve mood.
Protocol first published
Chronic stress affects every aspect of health. This protocol uses breathwork, adaptogens, and lifestyle changes to calm your nervous system and build stress resilience.
© 2026 MyProtocol. All rights reserved.
Protocols are user-submitted content and should not be considered medical advice.
Reset your relationship with technology and reclaim your attention with a structured digital detox.
Maximize your cognitive output with a structured approach to distraction-free deep work.
Start your day with sustained energy and razor-sharp focus without the jitters or afternoon crash.
Explore similar topics