Best protocols for reducing anxiety

To address anxiety, the Huberman Lab suggests several effective protocols:

1. Journaling: Writing about traumatic events has been shown to reduce anxiety and improve immune function. This involves writing about stressful experiences, which enhances immune responses and aids in mental health recovery. A consistent practice of journaling can bring long-term benefits [1].

2. Breathing Protocols: The podcast highlights specific breathing techniques to recalibrate the body's response to stress:

   • Calming Protocols: Using paced breathing to intentionally calm the body.
   • Breathwork for Autonomic Arousal: Engaging in breathing techniques that increase alertness and resilience to stress [2].
   • Physiological Sigh: A five-minute breathing protocol involving repeated cycles of double inhales through the nose followed by a long exhale through the mouth. This method has been shown to significantly improve mood and reduce anxiety [3].
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       1

       Writing for Healing

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       2

       Recalibrating Internal States

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       3

       Breathing for Well-Being

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       4

       Harnessing Hypnosis

       01:26:27
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       5

       Sleep Strategies Uncovered

       01:08:16

3. Hypnosis: The podcast recommends utilizing hypnosis for managing anxiety. An app called Reveri offers clinically approved hypnosis protocols focused on anxiety reduction and enhancing creative and cognitive functions. These short sessions can help direct the brain toward relaxation and mental focus [4].

4. Mindfulness and NSDR Protocols: Techniques like meditation and non-sleep deep rest (NSDR), including yoga nidra and hypnosis sessions, help teach the nervous system to relax and manage stress effectively [5].