What are the best protocols for reducing anxiety?

To reduce anxiety, various protocols can be implemented. Here are some effective techniques:

1. Cyclic Physiological Sigh Breathing: This involves taking two inhales through the nose followed by a full exhale through the mouth, repeated for five minutes daily. It's shown to improve mood, mental health, and autonomic function, benefiting anxiety and sleep as well 1.

2. Hypnosis and NSDR Protocols: Using non-sleep deep rest (NSDR) protocols like hypnosis can help manage anxiety. The Reveri app offers science-backed hypnosis scripts that promote relaxation and focus. NSDR helps activate the parasympathetic nervous system, reducing anxiety and aiding sleep without medication 2 3.

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     Breathing for Well-Being

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     Harnessing Hypnosis

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     Sleep Strategies Uncovered

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     Writing for Healing

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     Writing for Healing

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3. Journaling Protocol: Writing about stressful or traumatic experiences for 15 to 30 minutes on four occasions can yield significant mental and physical health benefits, including anxiety relief. It's important to choose events with manageable emotional impacts for the protocol to be effective and not overwhelming 4 5.

These protocols are grounded in research and form part of a comprehensive approach to managing anxiety, alongside lifestyle adjustments and, if necessary, professional interventions.