Best protocols for reducing anxiety


To help with anxiety, 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.

    Breathing for Mood

    Discover a simple, five-minute breathing protocol that can improve your mood, reduce anxiety, and enhance sleep. Learn how this cyclic physiological sigh technique positively impacts various metrics of physical and mental health, as discussed by Andrew Huberman.

    Huberman Lab

    Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
  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.