5 natural, science-backed ways to suppress anxiety ranked from least to most effective
Anxiety affects a wide demographic, from young professionals facing workplace stress to individuals dealing with chronic health conditions and seniors experiencing social isolation. Studies indicate that anxiety disorders impacted over 300 million adults in 2019 (1), making it one of the most prevalent mental health challenges globally.
Let’s explore five powerful methods to naturally suppress anxiety and stress without relying on medication.
#5. External environment adjustments
Underlying Problem:
Our environment plays a crucial role in shaping our mental state. A cluttered, noisy, or high-pressure working environment can increase stress levels, making it difficult to focus, relax, sometimes even breathe normally. Additional external exposure to artificial lighting and a lack of natural elements can further exacerbate feelings of anxiety.
Scientific Proof:
Studies have shown that exposure to natural light and decluttering environments can significantly reduce cortisol levels and improve overall mental well-being.
Action Steps:
Declutter Your Space: Organize your living and working areas to create a calming atmosphere that doesn't distract.
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Push Deadlines (Where Possible): Negotiate realistic timelines to avoid burnout.
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Gain Expertise: Take online courses or seek mentorship to build confidence and reduce stress from feeling underqualified.
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Increase Natural Light Exposure: Go for mid-day walks and spend more time outdoors. You can also adjust your workspace to maximize sunlight.
Pros:
Easy to implement with immediate effects.
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Improves overall well-being and productivity.
Limitations:
Requires consistent effort to maintain an optimal environment.
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Some factors, such as workplace environments, may be beyond personal control.
#4. Advanced deep breathing techniques used by Navy SEALs
Underlying Problem:
Shallow, rapid breathing is a common response to stress and can exacerbate feelings of anxiety by sending signals to the brain that the body is in danger. Elite military personnel, such as marines, use specialized breathing techniques to remain calm under extreme pressure.
Scientific Proof:
100+ well-managed studies show that controlled breathing techniques can significantly lower heart rate and improve cognitive function under stress.
Action Steps:
Tactical Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and repeat.
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Box Breathing: Inhale, hold, exhale, and hold for equal counts of 5-5-5-5.
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Controlled Exhalation: Focus on prolonging exhalation to activate the parasympathetic nervous system.
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Breath Awareness: Practice noticing breath patterns to quickly adjust in high-pressure situations.
Pros:
Easy to implement with immediate effects.
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Improves overall well-being and productivity.
Limitations:
Requires consistent effort to maintain an optimal environment.
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Some factors, such as workplace environments, may be beyond personal control.
#3. Practicing holistic mindfulness
Underlying Problem:
Modern life is filled with distractions that pull our attention in multiple directions, making it difficult to stay present and causing unnecessary stress. Naval Ravikant, a proponent of mindfulness, suggests practicing it constantly to stay in the moment and reduce mental chatter, which is particularly useful in a work environment that demands multitasking and quick decision-making.
Scientific Proof:
Over 200+ studies have shown that mindfulness practices can lead to structural changes in the brain, enhancing emotional regulation and reducing stress levels.
Action Steps:
Practice Constant Awareness: Bring attention to your thoughts and surroundings throughout the day.
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Clear Your Mind (and Schedule) Regularly: Dedicate time each day for focused work entering a flow state.
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Incorporate Mindful Walking: Engage fully with your environment while walking.
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Journal Your Thoughts: Reflect on your experiences and emotions to gain clarity.
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Single-Tasking: Focus on one task at a time to enhance productivity and reduce stress.
Pros:
Helps build long-term emotional resilience.
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Can be practiced anywhere, all the time.
Limitations:
Requires discipline and consistency to see results.
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May take years to develop a deep practice.
#2. Nutrition and organic supplements
Underlying Problem:
Nutritional deficiencies can contribute to increased anxiety levels by affecting neurotransmitter function and hormonal balance. Poor diet choices, such as processed foods and caffeine overconsumption, can exacerbate stress and mood instability, leading to decreased concentration and energy levels at work.
Scientific Proof:
Research has linked omega-3 fatty acids and adaptogens to reduced cortisol levels and improved mood regulation.
Action Steps:
Increase Magnesium Intake: Include nuts, seeds, and leafy greens in your diet.
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Take Omega-3 (Fish Oil) Supplements: Support brain function with fish oil or flaxseeds.
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Try Adaptogens: Herbs like ashwagandha and rhodiola help the body manage stress.
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Focus on Gut Health: Incorporate probiotics through yogurt, kefir, or supplements.
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Plan Nutrient-Rich Meals: Prepare balanced meals to ensure a steady intake of essential nutrients.
Pros:
Enhances overall health and resilience to stress.
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Provides long-term benefits with regular practice.
Limitations:
Results may take time to manifest.
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Requires dietary discipline and consistency.
#1. Vagus nerve activation daily routine with Nurosym
UNDERLYING PROBLEM:
The Vagus Nerve plays a critical role in regulating the body’s stress response. When it is underactive, the body remains in a heightened state of fight-or-flight, leading to persistent anxiety and poor recovery from stress. This is particularly problematic for individuals dealing with high workloads and performance pressure. Unlike other methods that require time and habit-building, Nurosym provides immediate relief with zero effort—just put it on and go about your day.
Scientific Proof:
50+ Nurosym clinical studies with leading institutions such as Harvard Medical School have demonstrated that Vagus Nerve Stimulation can significantly reduce symptoms of anxiety and improve emotional regulation.
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35% reduction in BURNS Anxiety index reported by study population (see below).
2-4x more effective Vagus Nerve activation than meditation or breathing
Parasym study: 35% reduction in anxiety symptoms and stress responses.
Our research has shown that targeted stimulation of the vagus nerve increases vagal tone and inhibits cytokine production in the inflammatory process. Both are important mechanisms for anxiety resilience.
*Results in specific study populations. Individual results may vary.
Action Steps:
Use Nurosym Effortlessly: Just clip Nurosym on and let it work—no routines, no habit-building, no extra effort required. Use it twice a day, even while working, commuting, or relaxing.
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Experience Immediate Relief: Feel the calming effects within minutes, helping you reset stress levels without disrupting your routine.
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Monitor Your Progress: Track improvements in heart rate variability (HRV) using biotracking devices and follow your anxiety symptoms closely.
Pros:
Zero effort required—just wear it and feel the effects.
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Non-invasive, drug-free and scientifically backed.
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Provides immediate and noticeable relief from anxiety.
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Helps repair nervous system damage with long-term use.
Limitations:
Requires consistent use for best results.
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High initial device cost.
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61% improvement
Long-Covid Symptoms
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48% improvement
Fatigue
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13% improvement
Sleep
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78% improvement
Inflammation
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45% improvement
Depression Symptoms
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18% increase
Heart Rate Variability
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40% improvement
POTS Tachycardia
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28% reduction
Oxidative Stress
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32% improvement
Memory
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29% improvement
Reading
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Buy Nurosym
30 Day Money-Back Guarantee
If you try Nurosym for 30 days and aren’t happy with your results, we’ll send you a full refund
Breakthrough Clinical Results from 50+ Clinical Trials
Trusted by leading wellness professionals and scientists.
Anthony Kaveh, MD
Anesthesiologist & Medical Director at Clarus Health
"I wanted to know can we help our patients have an even more sustained relief from an out-of-control sympathetic nervous system. I'm happy to say so far the answer has been yes."
Dr Myro Figura
Anesthesiologist & Chief Medical Officer at HealFast
"(Nurosym) increases the rest and digest side of your nervous system by up to 50% in five minutes and it's a potent reliever for anxious states."
Dr James Gill
Associate Professor at Warwick Medical School & General Practitioner
"I found (publications) with no declared conflict of interest by Leeds University. They demonstrated reduced sympathetic nerve activity. Personally, (with Nurosym) my HRV increased from 40s to 69."
Anthony Kaveh, MD
Anesthesiologist & Medical Director at Clarus Health
"I wanted to know can we help our patients have an even more sustained relief from an out-of-control sympathetic nervous system. I'm happy to say so far the answer has been yes."
Dr Myro Figura
Anesthesiologist & Chief Medical Officer at HealFast
"(Nurosym) increases the rest and digest side of your nervous system by up to 50% in five minutes and it's a potent reliever for anxious states."
Dr James Gill
Associate Professor at Warwick Medical School & General Practitioner
"I found (publications) with no declared conflict of interest by Leeds University. They demonstrated reduced sympathetic nerve activity. Personally, (with Nurosym) my HRV increased from 40s to 69."
Ashley Ridout
Osteopath & Educator
"I tried this on two patients: a 45-year-old male with chronic neck pain reported better and deeper sleep... A 30-year-old female with headaches noticed improved sleep and reduced pain."
Dr Mikolaj Raszek
Researcher at Merogenomics
"Based on the evidence coming out, it looks as if these devices... appear to be helping big time in terms of Post-Viral Fatigue."
Bryan Johnson
Founder of Braintree, Project Blueprint
"HRV is a pretty significant biomarker for health and wellness. It has a clear association with age... HRV training is keeping me low key, chill and calm."
Ashley Ridout
Osteopath & Educator
"I tried this on two patients: a 45-year-old male with chronic neck pain reported better and deeper sleep... A 30-year-old female with headaches noticed improved sleep and reduced pain."
Dr Mikolaj Raszek
Researcher at Merogenomics
"Based on the evidence coming out, it looks as if these devices... appear to be helping big time in terms of Post-Viral Fatigue."
Bryan Johnson
Founder of Braintree, Project Blueprint
"HRV is a pretty significant biomarker for health and wellness. It has a clear association with age... HRV training is keeping me low key, chill and calm."
User stories and results
Tijana
Overcoming Stress, Low Mood, and Anxious Thoughts with Nurosym: A Personal Journey
I just love it. I use it on daily basis. It makes me sleep better, feel better. I would recommend it to everyone.
Ton
Managing Stress & Sleep with Nurosym: A Chronic Tiredeness Success Story
I actually would recommend this to my clients. So, it's a really interesting device, lots of research.
Review
From Mental Fog to Clarity: Nurosym Review
I just I love the device. It's working very well, and I haven't had any issues with it thus far. So would definitely recommend.
Meet The Doctors
A practicing doctor of psychiatry, Elisabetta has an MBA from INSEAD Business School, and experience in direct patient care, neuroscience research, communication and management. Dr. Burchi is a physician-scientist, working with Parasym in clinical affairs with a track record of publishing in the most important scientific journals such as The Lancet, writing successful grant proposals for the NIH, and leading the production of editorial, clinical, regulatory and promotional material in collaborative multidisciplinary teams. Dr. Burchi has also coordinated clinical trials and implemented a tele-medicine practice which received a certification of excellence among more than 100,000 professionals.
Dr. Elisabetta Burchi, MD, MBA
TRANSLATIONAL RESEARCH LEAD AT PARASYM
Got questions? Here is everything you need to know
These symptoms have been linked to autonomic nervous system imbalance and Vagus Nerve Impairment:
- Anxious states and Stress related symptoms
- Chronic Tiredness, Fatigue, Brain Fog, Burnout
- Digestive issues, irritable gut reflux, diarrhoea, constipation, bloating
- Sleep problems
- Negative thought
- Inflammatory symptoms
- Pain, headaches
- Memory & Attention problems
- Postural Heart Rate Abnormalities or fainting
- Post-Viral Symptoms
- Widespread body pain
Our latest research data also suggests Nurosym improves learning and short-term memory and cognition.
Nurosym also has been shown to promote relaxation, mood, sleep, healthy digestion, increased HRV, as well as to alleviate symptoms of stress, burnout, adrenal fatigue.
Parasym research is also investigating the impact of neuromodulation on athletic performance, muscle recovery, weight management problems, substance dependency and more.
If you’re not sure if Nurosym is for you consult with your health professional or contact our support by clicking the Support icon at the bottom right of the page.
The timeframe for experiencing the effects of Nurosym varies. Individuals with severe symptoms may notice improvements within 1 to 3 days, while others may see results within 4 to 6 weeks. Rest assured, the transformative benefits of Nurosym will be within reach.
Neuromodulation via Nurosym is considered safe when used as intended.
Nurosym has these certificates.
- It is based on scientific evidence
- It is safe to use
- It has demonstrated scientific efficacy
Be sure to read the important safety information before use. Thousands of users have tested the device and no serious adverse effects have been reported in studies to date.
Feels like a pleasant, light vibration or tingling sensation in your ear
There are no additional costs or fees, only the one-time purchase of the Nurosym.
Read the instructions for use before using Nurosym. However, it's possible this may not be enough to fully explain the safe and effective use of Nurosym in your particular situation. Ask your health professional or contact Nurosym care if you have any questions about how to use Nurosym or require any further clarification.
Only use Nurosym as described in the instructions for use or as otherwise directed by your health professional. Remove jewelry that may interfere with the electrode location (earrings etc.) before using Nurosym. Do not use Nurosym if the skin on the tragus is broken, cracked or numb.
Important Safety Note: Exposing the nervous system to untested electrical currents or using DIY Transcutaneous Electrical Nerve Stimulation (TENS) devices carries risks, including potential nerve damage. Prioritize safety and efficacy in your choice.
Devices claiming to affect vagus nerve differ significantly, impacting their effectiveness and safety. Even small differences in factors like waveform and site placement can yield notable results. Most importantly, level of scientific evidence is crucial.
Nurosym is the leading non-invasive vagal neuromodulation system used in scientific research-- with over $10M deployed in scientific studies, 50+ published papers in leading journals covering our exciting and scientifically significant results. Our device is one of a few registered medical devices with safety & efficacy confirmed by regulatory bodies in EU.
We recommend using Nurosym for 1 hour each day, however, benefits can be seen with as little as 15 minutes of use.
Yes, you can experience the benefits of Neurostimulation anywhere, anytime while doing any activity.
No. However, we recommend that you consult with your health professional if you're unsure whether Nurosym is right for you.
If you try Nurosym daily for 30 days and aren't happy with your results, we'll send you a fund refund. No questions asked.
Given the remarkable results Nurosym has had in scientific studies and with our customers around the world, we're confident in its health restoring effects. Our goal will always be to restore our collective health - restoring health for as many people as we can and in turn, restoring the health of our planet. If Nurosym doesn't work for you for any reason, we're happy to send you a refund. This refund period is available 30 days after the date of purchase and expires the following week (37 days after the date of purchase).
Yes! We offer a one-year warranty with every Nurosym device.
Orders are processed and dispatched within 1-3 business days.
Nurosym is shipped via priority tracked and signed couriers, so delivery times will vary based on shipping location. When you checkout, you'll receive an estimated shipping time for your order.
- Nurosym device
- Earpiece
- USB charger
- Case
- Quick start guide