What is the best way to reduce anxiety

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Reducing anxiety can be approached from several angles, as outlined by on the . Here are some key strategies:

  1. Physiological Sigh: This breathing technique involves two inhales through the nose followed by a long exhale through the mouth to lungs empty, known to be the fastest way to reduce anxiety in real time 1.

  2. Music: Listening to particular songs, like "Weightless" by Marconi Union, could lead to a significant reduction in anxiety with just three minutes of listening. The song has been found to be as effective as commonly prescribed benzodiazepines for anxiety reduction 1.

  3. Parasympathetic Activation: Using tools that can directly modulate the autonomic nervous system, such as controlling eye and facial muscle movements, to engage the calming, parasympathetic nervous system can help reduce stress rapidly in real-time 2.

  4. Exposure Therapy: For serious conditions like PTSD, building new memories through repeated, controlled exposure to perceived threats without the negative outcome (extinction learning) can help manage anxiety 3.

    Music for Anxiety

    Discover the power of music in reducing anxiety as Andrew discusses a study that shows a significant reduction in anxiety levels with just three minutes of listening to a specific song. Find out more about the magical anxiety-reducing song that can help you find relaxation and calmness.

    Huberman Lab

    How to Use Music to Boost Motivation, Mood & Improve Learning | Huberman Lab Podcast
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  5. Supplementation: Natural supplements like Saffron at 30 milligrams orally and Inositol in higher dosages have been demonstrated to decrease anxiety effectively, comparable to the potency of prescription antidepressants 4. Other supplements like L-Theanine can enhance sleep and reduce anxiety by regulating GABA 5, while Ashwagandha is known to lower cortisol levels associated with stress 6.

Practice and context are important when using these strategies, and it may require experimenting to see which method or combination works best for an individual. It is also crucial to consult a healthcare professional before starting any supplementation.

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