Best protocols for reducing anxiety

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suggests several effective protocols for reducing anxiety:

  1. Physiological Sigh: A simple breathing technique can significantly reduce anxiety. It involves taking two inhales through the nose followed by a long exhale through the mouth to empty the lungs. Doing this for five minutes daily has been shown to improve mood and various physical health metrics 1.

  2. Short Bouts of Intense Stress: Brief intense stress for about five minutes a day can counteract the effects of chronic stress. Studies in mice showed that this reversed stress-induced depressive behaviors, suggesting potential benefits for humans 2.

  3. Music: Listening to certain music, like the song "Weightless" by Marconi Union, can reduce anxiety by up to 65% in just three minutes, comparable to some benzodiazepines. This approach leverages music's ability to influence breathing and heart rate variability 3.

    Breathing for Well-Being

    A simple five-minute breathing protocol, known as the cyclic physiological sigh, has shown significant benefits in improving mood and reducing anxiety. This technique not only enhances emotional well-being but also positively impacts sleep and heart rate variability. Incorporating emotional granularity into daily life further supports mental health, making this an accessible tool for anyone looking to boost their overall wellness.
    Huberman Lab
    Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
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These protocols are practical, accessible, and supported by scientific research, making them valuable tools for managing anxiety.

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