Best protocols for reducing anxiety

To effectively manage anxiety, Andrew Huberman describes several protocols across different episodes of the Huberman Lab:

1. Cyclic Physiological Sigh: This involves performing two inhales through the nose followed by a full exhale through the mouth, continuously for five minutes per day. This breathing technique has been clinically shown to significantly improve mood, reduce anxiety, and enhance sleep 1.

2. Quality Sleep and Nutrition: Regular, quality sleep and proper nutrition are fundamental. Sleep, in particular, helps regulate the autonomic nervous system, which impacts mood and the ability to manage anxiety. Social connections also play a supportive role in handling fear and trauma 2.

3. NSDR Protocols: Non-Sleep Deep Rest (NSDR) protocols such as yoga nidra or clinically tested hypnosis can help manage sleep anxiety and aid in turning off thoughts, thus reducing anxiety 3.

   Breathing for Mood

   Andrew Huberman

   Discover a simple, five-minute breathing protocol that can improve your mood, reduce anxiety, and enhance sleep. Learn how this cyclic physiological sigh technique positively impacts various metrics of physical and mental health, as discussed by Andrew Huberman.

   

   Huberman Lab

   Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health

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4. Journaling Protocol: Writing about stressful or traumatic experiences for 15-30 minutes across four sessions can have long-lasting positive effects on mental and physical health. It is advised to be emotionally prepared and perhaps start with less traumatic stressors 4.

These methods combine physiological, psychological, and lifestyle approaches to effectively reduce anxiety.