What are the best protocols for reducing anxiety?
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To reduce anxiety, from the suggests several effective protocols:
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Cyclic Physiological Sigh: This is a simple breathing exercise done for five minutes daily. It involves taking two inhales through the nose followed by a full exhale through the mouth, repeated continuously for the entire duration. This method significantly improves mood, mental health, and autonomic functions, which are related to sleep and heart rate variability 1.
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NSDR (Non-Sleep Deep Rest) Protocols: NSDR techniques, including yoga nidra and hypnosis, can help reduce anxiety and improve sleep. These methods work by teaching the nervous system to calm down, thereby managing anxiety without medication 2.
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Hypnosis: Using an app like Reveri, which offers hypnosis protocols based on rigorous science, you can access tools aimed at reducing anxiety, enhancing focus, and improving relaxation. It's backed by research showing significant brain activity changes that aid in managing anxiety 3.
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Structured Writing Protocol: Engaging in a science-supported journaling exercise about stressful or traumatic events can provide significant relief from chronic anxiety. This involves writing for 15 to 30 minutes over several sessions, which has shown to improve both mental and physical health metrics 4 5.
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Sauna and Cold Exposure: Exposure to hot and then cold environments, such as a sauna followed by a cold shower, has been shown to lower cortisol levels, which helps in stress management. Managing cortisol, often referred to as a stress hormone, is crucial for reducing anxiety 6.
These approaches provide a holistic toolkit for reducing anxiety, focusing on physiological, mental, and behavioral interventions.
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