Best protocols for reducing anxiety


has discussed several protocols that can help reduce anxiety on the podcast. Here are some of the protocols mentioned:

  1. Physiological Sighs: A breathing protocol that involves repeating physiological sighs for five minutes. This pattern involves two inhales through the nose followed by a full exhale through the mouth, which can improve mood, reduce anxiety, and help with sleep 1.

  2. Hypnosis: Using the Reveri app which provides various hypnosis protocols, backed by science, for reducing anxiety. These protocols engage brain areas responsible for relaxation, focus, and self-awareness, thereby reducing anxiety and increasing plasticity 2.

  3. Sauna Use: A sauna protocol involving 12-minute exposures to 90°C heat, followed by a six-minute cool down in cool water, can lead to a significant reduction in cortisol, the stress hormone, thereby managing 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

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  4. Writing Exercises: A journaling protocol composed of four 20-minute writing sessions over four consecutive days, where the focus is on emotional experiences. This has been shown to improve mental health, including reducing symptoms of anxiety and stress 4.

  5. Controlled Exposure to Stress: A study in mice showed that exposing them to short, intense stress for five minutes a day reversed the effects of chronic stress, which can be conceptually applied to humans using brief interventions including respiration protocols 5.

  6. Breathing Protocols: Breathing exercises that can either calm or induce a heightened state of arousal, re-calibrating one's response to stress and reducing anxiety 6.

  7. Clinical Hypnosis: Under proper guidance, clinical hypnosis has shown high success rates for reducing anxiety, with powerful effects comparable to those found in controlled studies 7.

It’s recommended to choose the protocols that best fit personal preferences and consider professional guidance where appropriate. It's important to also consider the context in which these protocols were discussed, as individual needs and responses to treatment can vary.