Best protocols for reducing anxiety

To reduce anxiety, Andrew Huberman has discussed various effective protocols on Huberman Lab. Here are some of the most impactful methods:

1. Physiological Sigh:

   • Perform cyclic physiological sighs for five minutes daily. This involves two inhales through the nose followed by a full exhale through the mouth, repeated over five minutes.
   • This practice has been shown to improve mood, reduce anxiety, and enhance sleep 1.

2. Hypnosis:

   • Utilize the Reveri app for hypnosis protocols, which have demonstrated efficacy in reducing anxiety, improving focus, and facilitating relaxation.
   • Hypnosis increases brain plasticity, enhancing the ability to achieve desired mental states 2.

3. Sauna Usage:

   • A protocol involving 12-minute exposures to 90-degree Celsius temperatures followed by a six-minute cool-down in cool water can significantly reduce cortisol levels, thereby decreasing stress and anxiety 3.
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       1

       Breathing for Well-Being

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       2

       Hypnosis for Optimal NSDR

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       3

       Cortisol Control Protocols

       00:41:48
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       4

       Writing for Healing

       00:41:02
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       5

       Boosting Energy Naturally

       01:31:09
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       6

       Better Sleep

       01:08:16
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       7

       Social Connection Insights

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4. Positive Writing Exercise:

   • Engage in expressive writing for four sessions, focusing on a specific positive experience. This can lead to significant improvements in anxiety and other health metrics 4.

5. Cyclic Hyperventilation:

   • Practice cyclic hyperventilation (similar to Wim Hof or Kundalini breathing) with 25 deep inhales and exhales followed by brief breath holds. This method increases epinephrine and can boost alertness but should be approached cautiously by those prone to anxiety or panic attacks 5.

6. NSDR (Non-Sleep Deep Rest):

   • Implement NSDR protocols like Yoga Nidra or using the Reveri app to reduce anxiety and improve sleep. Practicing these techniques can teach the nervous system to calm down and improve overall stress resilience 6.

7. Social Connection:

   • Strengthen social connections. Regular and meaningful social interactions are highly effective in mitigating long-term stress. They provide a crucial buffer against chronic stress and anxiety 7.

These protocols offer a variety of behavioral and physiological tools to help manage and reduce anxiety.