What are the best protocols for reducing anxiety?
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To help reduce anxiety, shares several effective protocols:
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Cyclic Physiological Sighing: A daily five-minute breathing exercise involving two inhales through the nose followed by a full exhale through the mouth can enhance mood and reduce anxiety. This practice showed positive impacts on mood and autonomic function, such as sleep and heart rate variability 1.
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Sauna and Cold Exposure: Engaging in 12-minute sauna sessions at 90°C, followed by cold exposure, helps lower cortisol levels, the stress hormone. This practice can be a practical way to manage stress and enhance resilience 2.
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Hypnosis via Reveri: Utilizing the Reveri app, which offers hypnosis protocols backed by high-quality science, can improve focus, relieve pain, and reduce anxiety. This method enables deep relaxation and can create a state of heightened focus without the grogginess associated with naps 3.
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NSDR Protocols: Nonsleep deep rest (NSDR) techniques, including Yoga Nidra and specific hypnosis methods, teach your nervous system to calm down, aiding in sleep and anxiety management. They work by engaging the body's natural calming mechanisms 4.
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Journaling: Writing about stressful or traumatic events for 15 to 30 minutes on several occasions can significantly reduce anxiety. This simple practice is supported by extensive research and can offer lasting benefits for both mental and physical health 5.
By incorporating these practices into your routine, you may find significant relief from anxiety and improvements in overall well-being. It is always advisable to tailor these techniques to your personal needs and consult with a healthcare provider if necessary.
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