Best protocols for reducing anxiety

Andrew Huberman has discussed several effective protocols for reducing anxiety on the Huberman Lab:

1. Cyclic Physiological Sigh: A breathing technique involving two inhales through the nose followed by a full exhale through the mouth, repeated for five minutes daily. This method has been shown to improve mood, reduce anxiety, and enhance autonomic function, including heart rate variability and sleep 1.

2. Non-Sleep Deep Rest (NSDR): Protocols like Yoga Nidra and hypnosis (e.g., Reverie app) are recommended to help turn off thoughts and reduce anxiety. These can be especially helpful for managing anxious thoughts that arise in the middle of the night 2.

3. Breathing Protocols: Cyclic hyperventilation techniques (similar to Wim Hof or Tummo breathing) increase alertness and energy by releasing adrenaline. However, these should be approached cautiously by individuals prone to anxiety or panic attacks 3.

   • 

     1

     Breathing for Well-Being

     01:19:25
   • 

     2

     Nighttime Anxiety Solutions

     01:15:51
   • 

     3

     Breathing for Energy

     01:31:09
   • 

     4

     Overcoming Fear Factors

     01:59:42
   • 

     5

     Boosting Energy Naturally

     00:36:16

4. Quality Sleep and Nutrition: Foundational elements like regular sleep and proper nutrition are crucial. Sleep helps regulate the autonomic nervous system, which can become dysregulated under poor sleep conditions, leading to increased anxiety. Social connections also play a significant role in overall mental health 4.

5. Exercise and Cold Exposure: Regular physical exercise and cold exposure (e.g., cold showers or ice baths) can help train the body to regulate the stress response, increasing resilience against anxiety-inducing situations 5.

Implementing these protocols can foster significant improvements in managing anxiety and enhancing overall mental health.