What are the best protocols for reducing anxiety?

To reduce anxiety, several effective protocols and techniques have been discussed by Andrew Huberman on the Huberman Lab. Here are some of the key protocols:

1. Cyclic Physiological Sigh: This involves performing a specific breathing pattern—two inhales through the nose followed by a full exhale through the mouth—for five minutes daily. It has been shown to improve mood, mental health, and heart rate variability significantly 1.

2. NSDR (Non-Sleep Deep Rest) Protocols: These include techniques like hypnosis and yoga nidra to help calm the nervous system and reduce sleep anxiety. They are beneficial for teaching your brain to relax and can be practiced at any time 2.

3. Use of Music: Listening to specific music, such as "Weightless" by Marconi Union, can lead to significant reductions in anxiety, reportedly as effective as some medications 3.

   • 

     1

     Breathing for Well-Being

     01:19:25
     
   • 

     2

     Sleep Strategies Uncovered

     01:08:16
     
   • 

     3

     Music and Anxiety Relief

     01:27:30
     
   • 

     4

     Writing for Healing

     01:33:08
     
   • 

     5

     Harnessing Hypnosis

     01:26:27
     
   • 

     6

     Overcoming Fear Factors

     01:59:42
     

4. Journaling: Engaging in a structured writing exercise focused on stressful or traumatic events has shown to significantly reduce symptoms of anxiety and improve mental wellness. This should be approached thoughtfully, especially if dealing with severe trauma 4.

5. Hypnosis: Reveri, a hypnosis app, offers various protocols for reducing anxiety and improving sleep and focus. These are backed by scientific studies and can be very effective 5.

In addition to these protocols, ensuring quality sleep and maintaining good nutrition are foundational for overall mental well-being, which can indirectly support anxiety reduction 6.