What are the best protocols for reducing anxiety?

To reduce anxiety, one effective protocol highlighted by Andrew Huberman involves the cyclic physiological sigh, which consists of the following steps:

1. Duration: Set aside five minutes per day.
2. Breathing Technique:
   • Inhale twice through the nose.
   • Follow with a full exhale through the mouth.
   • Repeat this cycle for the entirety of five minutes.

This breathing method has been shown to significantly improve mood and mental health metrics and can also enhance physical health outcomes like sleep quality and heart rate variability 1.

Additionally, labeling emotions with more granularity throughout the day—being specific about how you feel—can complement the effects of this breathing technique, further improving physiological states and overall well-being 1.

This approach is simple, requires minimal time investment, and is cost-free, making it accessible for anyone seeking to manage anxiety effectively.