Best protocols for reducing anxiety

To manage anxiety, Andrew Huberman recommends several techniques. Here are some protocols discussed on the Huberman Lab:

1. Breathing Techniques: Implementing exhale-emphasized breathing or physiological sighs—a double inhale through the nose and a long exhale—can rapidly reduce stress and calm you down. This works by opening the alveoli in the lungs and offloading more carbon dioxide 1.

2. Breathing Protocol for Mood: A five-minute daily routine of repeating the physiological sigh can improve mood around the clock. It's a simple, no-cost tool that has beneficial effects on mental health 2.

3. Heat Exposure: Deliberate heat exposure, such as sauna, can lower cortisol levels, aiding in stress management. Specific protocols of alternating between hot and cold temperatures have shown significant results in reducing stress 3.

   Breathing Techniques

   Andrew Huberman

   Kevin Rose

   Andrew explains the power of a simple breathing technique that can quickly calm the mind and reduce stress. By focusing on the inhale-exhale pattern, we can open up our lungs and release carbon dioxide, leading to a calmer state of being.

   

   The Kevin Rose Show

   This is Your Brain on Sleep, Supplements, Sunlight, and Stimulation — Stanford Neuroscientist Andrew Huberman, PhD

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4. Social Connection: Fostering social connections can be a powerful way to mitigate long-term stress, emphasizing the importance of quality interactions over quantity 4.

5. Physical Tools: Cyclic hyperventilation increases energy and alertness due to the release of epinephrine. However, it should be approached with caution by those with anxiety or prone to panic attacks 5.

6. Hypnosis: Using hypnosis through a tool like the Reveri app can lead to deep relaxation and improved focus. It can reduce pain and anxiety, and it increases the brain's plasticity 6.

7. Positive Writing Exercise: Engaging in a specific journaling protocol can significantly reduce symptoms of various conditions, such as depression, anxiety, and insomnia, as well as improving physical well-being 7.

Always consider these suggestions in the context of personal health and, if needed, consult with a healthcare professional before starting any new practices.