Best protocols for reducing anxiety

For anxiety, these are the most practical tools described:

• For quick relief: Do a physiological sigh—inhale through your nose, take a second shorter inhale, then exhale slowly through your mouth. For a daily practice, repeat this pattern for five minutes; the discussed trial found benefits for mood and anxiety-related measures. 1
• Use movement: Take a walk, bike, or run and let your surroundings move through your field of view. Forward movement and optic flow were linked to reduced amygdala activity and anxiety. 2
• Try calming music: Listen to “Weightless” by Marconi Union for three minutes; a study discussed in the episode reported substantial anxiety reduction. 3
• For persistent anxiety, support the basics: Prioritize regular, sufficient sleep, since poor sleep can dysregulate the nervous system and increase reactivity. 4
• If anxiety is tied to a specific situation: Make a plan for both physical symptoms and triggers—for example, cool your body, use breathing, and redirect attention toward the present. 5

If anxiety is severe or ongoing, these tools are not a substitute for professional care.