Best protocols for reducing anxiety

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

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.
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       Breathing for Well-Being

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       2

       Hypnosis for Optimal NSDR

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       3

       Music for Anxiety

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       Writing for Healing

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       5

       Trauma and Arousal

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       Overcoming Fear Factors

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       Better Sleep

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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.