Best protocols for reducing anxiety

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Here are some effective protocols for reducing anxiety, as discussed on the by :

  1. Physiological Sigh:

    • This involves taking two inhales through the nose followed by a long exhale through the mouth. Practicing this for five minutes daily can significantly improve mood, anxiety, sleep, and other health metrics. This technique is minimal time investment and cost-free 1.
  2. Hypnosis via Reveri App:

    • The Reveri app offers zero-cost, science-backed hypnosis protocols that can enhance focus, reduce anxiety, improve sleep, and more. This method leverages scientifically validated techniques to induce deep relaxation and focus 2.
  3. Music for Anxiety:

    • Listening to the song "Weightless" by Marconi Union can reduce anxiety by up to 65% within three minutes. The song acts similarly to certain anxiolytic medications, making it a simple tool to use in anxiety-inducing situations 3.

      Breathing for Mood

      Discover a simple, five-minute breathing protocol that can improve your mood, reduce anxiety, and enhance sleep. Learn how this cyclic physiological sigh technique positively impacts various metrics of physical and mental health, as discussed by Andrew Huberman.

      Huberman Lab

      Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
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  4. Writing Exercises:

    • Journaling about personal experiences in a structured manner, specifically over four writing sessions, has shown significant reductions in chronic anxiety, depressive symptoms, and even physical ailments like fibromyalgia and IBS 4.
  5. Breathing Protocols for Recalibrating Stress Responses:

    • Engaging in calming breathing protocols, like the physiological sigh, helps in recalibrating threat responses and managing stress and anxiety more effectively over time 5.
  6. Lifestyle Factors:

    • Ensuring quality nutrition, ample and regular sleep, and social connections are foundational to managing anxiety. Good sleep helps regulate the autonomic nervous system and balances physiological responses to stress 6.
  7. Non-Sleep Deep Rest (NSDR):

    • NSDR protocols, like yoga nidra and certain types of meditation, are highly beneficial. These can help turn off intrusive thoughts, reduce anxiety, and improve sleep quality. They work by using the body to shift the mind rather than trying to directly suppress anxious thoughts 7.

Implementing any combination of these protocols can create a robust strategy for reducing anxiety. Each technique offers unique benefits and can be tailored to suit individual needs and preferences.

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