Best protocols for reducing anxiety

Andrew Huberman 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.

   • 

     1

     Breathing for Well-Being

     01:19:25
     
   • 

     2

     Stress and Recovery

     01:46:15
     
   • 

     3

     Music and Anxiety Relief

     01:27:30
     

These protocols are practical, accessible, and supported by scientific research, making them valuable tools for managing anxiety.