Best protocols for reducing anxiety

Here are some effective protocols for reducing anxiety as discussed by Andrew Huberman on the Huberman Lab:

1. Physiological Sigh:

   • A simple, effective breathing technique that involves two inhales through the nose followed by a slow exhale through the mouth. Doing this for five minutes a day significantly improves mood, reduces anxiety, and enhances heart rate variability and overall mental health 1.

2. Insular Recalibration:

   • The insular part of the brain calibrates how strongly we react to external stimuli. Recalibrating it through specific protocols can reduce fear and trauma responses. Although the specific protocol wasn't detailed, the recalibration of this system could potentially reduce anxiety by aligning external events with more appropriate internal responses 2.

3. Positive Writing Exercises:

   • Engaging in structured, positive writing exercises (four bouts of writing about specific events or feelings) can significantly reduce symptoms of chronic anxiety and improve overall mental and physical health. This method has shown to be beneficial even for conditions like depression, PTSD, and various chronic pain syndromes 3.
     
     1
     Breathing for Well-Being
     01:19:25
     
     2
     Insular Function Insights
     01:43:44
     
     3
     Writing for Healing
     00:41:02
     
     4
     Stress and Recovery
     01:46:15

4. Short-Term Intense Stress:

   • Counterintuitively, brief intense stress for about five minutes a day can reverse the effects of chronic stress. This approach was proven effective in studies with animals and hints at potential similar benefits for humans. The laboratory work of Andrew Huberman and others at Stanford is examining how these protocols can reduce human stress levels 4.

These protocols are grounded in neuroscience and have been shown to provide tangible benefits for reducing anxiety. Always consult with a healthcare provider before starting new stress-relief techniques.