What are the best protocols for reducing anxiety?

To reduce anxiety, Andrew Huberman highlights several effective protocols on the Huberman Lab. Here are some key methods:

1. Cyclic Physiological Sigh: This breathing technique involves taking two inhales through the nose followed by a full exhale through the mouth. Practicing this for five minutes daily has shown significant improvements in mood and mental health by positively impacting autonomic function and emotional states 1.

2. Non-Sleep Deep Rest (NSDR): Techniques like NSDR, including yoga nidra and specific types of hypnosis, can effectively reduce anxiety and improve sleep. These practices help train your nervous system to calm down, promoting relaxation and alleviating stress-related insomnia 2.

3. Hypnosis through Reveri: The Reveri app offers hypnosis protocols scientifically backed by high-quality studies. These protocols can reduce anxiety, enhance focus, and increase relaxation. It provides a zero-cost, effective tool for mental well-being 3.

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     1

     Breathing for Well-Being

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     2

     Sleep Strategies Uncovered

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     3

     Harnessing Hypnosis

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     4

     Writing for Healing

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4. Journaling Protocol: Engaging in structured writing exercises about stressful experiences can provide extended relief from anxiety and improve both mental and physical health. This technique is backed by significant research indicating long-term positive effects 4.

These protocols offer various approaches to managing anxiety, ranging from simple breathing exercises to more structured mental health tools, each supported by scientific research.