Best protocols for reducing anxiety

Andrew Huberman has shared various protocols for reducing anxiety, which cover a range of methods from supplements and breathing techniques to the use of music and play. Here are some of the most effective strategies:

1. Breathing Techniques:

   • Physiological Sigh: This involves two inhales through the nose followed by a long exhale through the mouth to lungs empty. This method is considered one of the fastest and most effective ways to reduce anxiety in real time 1.

2. Music:

   • "Weightless" by Marconi Union: Listening to this specific song for three minutes can reduce anxiety by up to 65%, comparable to the effect of benzodiazepines. This song helps lower overall autonomic arousal, making it an effective tool for relaxation 1.

3. Supplements:

   • Ashwagandha: This herb is known to lower cortisol and reduce anxiety. Six studies have shown significant reductions in cortisol levels in stressed individuals, with benefits also extending to decreased cognitive impairment and fatigue 2.

4. Play:

   • Engaging in Play: Spending at least one hour per week in pure, low-stakes play can help access neurochemical combinations that improve neuroplasticity and lower anxiety. Play should be novel and not focused on proficiency to maximize its benefits for mental health 3.
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       Music for Anxiety

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       Stress Management Supplements

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       Embracing Play

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By incorporating these methods, individuals can create a comprehensive approach to managing and reducing anxiety.