Best protocols for reducing anxiety

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To effectively reduce anxiety, several protocols have been discussed by on the . Here are some key protocols:

  1. Breathing Techniques:

    • Cyclic Physiological Sigh: Performing this breathing technique for five minutes a day can improve mood and reduce anxiety. It involves repeating two quick inhales through the nose followed by a long exhale through the mouth until five minutes are up 1.

  2. Stress Relief via Exposure:

    • Short intense stress exposures have been shown in animal models to reverse the effects of chronic stress, which might translate to humans. This involves daily exposures to brief, intense stress 2.

  3. Music Therapy:

    • Listening to specific music, such as the song "Weightless" by Marconi Union for three minutes, can reduce anxiety by up to 65%, comparable to the effect of some benzodiazepines 3.

      Breathing for Mood

      Discover a simple, five-minute breathing protocol that can improve your mood, reduce anxiety, and enhance sleep. Learn how this cyclic physiological sigh technique positively impacts various metrics of physical and mental health, as discussed by Andrew Huberman.

      Huberman Lab

      Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
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  4. Positive Writing Exercises:

    • Engaging in structured journaling can significantly reduce symptoms of anxiety as well as improve other health markers. This protocol involves writing about emotional experiences in a specific manner 4.

  5. Mindful Meditation and NSDR Protocols:

    • Non-Sleep Deep Rest (NSDR) protocols, such as yoga nidra and clinically tested hypnosis, can help teach the brain to shut off anxiety-inducing thoughts and promote relaxation, aiding in both sleep and anxiety reduction 5.

It is recommended to integrate these practices into your routine to evaluate which methods work best for you.

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