Best protocols for reducing anxiety

Here are some protocols discussed by Andrew Huberman on the Huberman Lab for reducing anxiety:

1. Breathing Techniques:

   • Practice the physiological sigh for five minutes daily. This involves two inhales through the nose followed by a full exhale through the mouth. This technique has been shown to improve mood, reduce anxiety, and enhance overall autonomic function, including sleep and heart rate variability 1 2.
   • Use respiration protocols that either calm or stimulate the autonomic nervous system to recalibrate stress responses. This includes physiological sighs for calming effects and specific breathing exercises to increase arousal and manage stress effectively 3.
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       Breathing for Well-Being

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       Writing for Healing

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       Stress and Recovery

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       Writing for Healing

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       Writing for Healing

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       Sleep Strategies Uncovered

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2. Journaling:

   • Engage in a writing protocol where you write about stressful or traumatic experiences for 15-30 minutes, four times. This has been shown to significantly improve mental and physical health, reducing symptoms of anxiety, depression, and other stress-related conditions. It's crucial to select the right time for this exercise, preferably not before bedtime, and to start with moderately stressful events if needed 4 5.

3. Stress Recalibration:

   • There is evidence that short, daily bouts of intense stress (about five minutes) can reverse the effects of chronic stress. This method, although studied in animals, shows promise for reducing anxiety and stress in humans by indicating a more adaptive stress response 3.

4. Non-Sleep Deep Rest (NSDR):

   • NSDR protocols, such as Yoga Nidra and certain forms of guided hypnosis, help calm the nervous system and manage anxiety. They are effective for both sleep enhancement and stress relief, teaching the nervous system to turn off thoughts and achieve deep relaxation. These can be particularly useful if anxiety affects your sleep 6.

By incorporating these protocols into your routine, you can potentially reduce anxiety and improve overall well-being.