How to reduce anxiety quickly?

To quickly reduce anxiety, several techniques have been highlighted by Andrew Huberman on the Huberman Lab:

1. Physiological Sigh: This involves taking two deep inhales through the nose—one long followed by a short sharp one—to fill the lungs maximally, and then a full exhale through the mouth. This technique is designed to quickly balance oxygen and carbon dioxide, reducing stress more effectively than other methods 1.

2. Music Therapy: Listening to specific music can significantly lower anxiety. For example, the song "Weightless" by Marconi Union has been shown to reduce anxiety levels by up to 65% in just a few minutes, comparable to the effect of certain benzodiazepines 2.

3. Cold Exposure: Engaging in deliberate cold exposure, such as a cold shower or plunge, can help manage stress by boosting your ability to handle stressors. This method trains you to control your breathing and maintain cognitive clarity under stress, thereby enhancing your resilience 3.

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     1

     Breathing for Stress Relief

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     2

     Music and Anxiety Relief

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     3

     Stress Management Techniques

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     4

     Recovery Breathing Techniques

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4. Breathing Techniques: Engaging in down-regulation breathing—where emphasis is placed on longer exhales—can shift your body from a high-stress state to a calming mode, promoting rapid relaxation 4 1.

These methods are practical tools you can employ to manage anxiety effectively in real time.