Best protocols for reducing anxiety

To help with anxiety, Andrew Huberman suggests several protocols:

1. Breathing Protocol: A simple daily breathing technique known as the physiological sigh, repeated for five minutes, can improve mood, reduce anxiety, and enhance sleep 1.

2. Hypnosis: The hypnosis app Reveri contains multiple science-backed hypnosis protocols that can help with focus, creativity, pain reduction, better sleep, and anxiety management 2.

3. Sauna Use: Regular sauna sessions, especially with contrasting cool-down breaks, have been shown to significantly reduce cortisol levels, which can help manage stress 3.

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     1

     Breathing for Well-Being

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     2

     Harnessing Hypnosis

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     3

     Cortisol Control Strategies

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     4

     Writing for Healing

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     5

     Stress and Recovery

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     6

     Recalibrating Internal States

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4. Positive Writing Exercise: Journaling following a specific protocol has been shown to reduce symptoms of stress, anxiety, insomnia, and even physical ailments in more than 200 studies 4.

5. Stress Relief Interventions: Brief daily interventions, including certain kinds of stress exposure and breathing exercises, can potentially reverse the effects of chronic stress 5.

6. Recalibrating Threat Responses: Breathing exercises that either calm or intentionally raise autonomic arousal may help manage stress responses effectively 6.

These diverse science-supported methods can significantly contribute to reducing anxiety. Always consider personal preferences and consult a healthcare professional before starting any new health protocol.