What is the best way to reduce anxiety

For fast, in-the-moment anxiety relief, try the physiological sigh: inhale through your nose, take a second short inhale through your nose, then exhale slowly through your mouth until your lungs are empty. Huberman describes it as a particularly fast, effective way to lower anxiety in real time. 1

For a broader approach, address both the body’s symptoms and what is triggering the anxiety: use a longer exhale or deep breathing, and try a grounding activity that brings attention to the present, such as walking, listening to music, or counting backward. A prepared plan combining tools that work for you can also help. 2

If anxiety is persistent or severe, the excerpts here do not establish one best overall treatment; they mention clinician-supported approaches and foundational supports like regular sleep, nutrition, and social connection. 3