Best protocols for reducing anxiety

For anxiety, start with the low-risk tools that can be used in the moment and practiced regularly:

• Physiological sigh: Take two inhales through the nose—the second a short “top-up”—then exhale slowly through the mouth until your lungs feel empty. Repeat when anxiety rises. For a daily practice, repeat the sigh for five minutes; a clinical trial described in the episode found improvements in mood and anxiety-related measures. 1 2
• Walk and use visual flow: A forward walk, especially outdoors with scenery moving past your eyes, may reduce amygdala activity and anxiety. 3
• For situational anxiety, manage symptoms and triggers: Cool yourself by holding something cold, use deep breathing, and shift attention to the present—for example, walk, listen to music, count backward, or say a tongue twister. Building a personal plan for the situation can itself help reduce anxiety. 4
• Try calming music: The episode highlights “Weightless” by Marconi Union; one study described there found reduced anxiety after three minutes of listening. 5
• Support the basics: Regular, sufficient sleep and social connection support the systems involved in stress and fear regulation. 6

If anxiety is severe or persistent, these self-help approaches are not a substitute for appropriate professional care.