Best protocols for reducing anxiety

For everyday anxiety, start with simple tools you can use in the moment, then build routines that support calmer baseline functioning.

• Physiological sigh: Take two inhales through the nose (the second a shorter “top-up” inhale), followed by a long exhale through the mouth. For a regular practice, repeat this breathing pattern for five minutes; the episode describes this as reducing stress in real time and reports benefits to mood and anxiety with daily practice. 1 2
• Walk and create optic flow: Walking, biking, or running forward—especially with the surrounding visual scene moving past—was described as reducing amygdala activity and anxiety. 3
• Use music for a quick reset: Try listening to “Weightless” by Marconi Union for three minutes; the episode describes a study reporting reduced anxiety after listening. 4
• Try NSDR or yoga nidra: These guided rest practices can help shift the body toward a calmer state; the episode recommends using them when anxiety interferes with sleep or when you want to practice calming down. 5
• Make an anxiety plan: Identify both physical symptoms and anxiety triggers. For speaking-related nerves, examples included cooling the body, breathing, walking, listening to music, and attention-focusing tasks. 6
• Support the foundations: Regular, sufficient sleep, good nutrition, and social connection support the systems involved in emotional regulation. 7

If anxiety is severe, persistent, or disrupting daily life, these tools are not a substitute for professional care.