The Definitive Guide

 To Biohacking Stress 

30 Powerful Anti-Stress Biohacks

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The Complete Resource

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AJ
James
 41% Of People Have Chronic Stress Levels

It's A Dangerous Worldwide Problem

Your health and your stress levels are inextricably linked

Everyone has some degree of discomfort in their life - It's unavoidable, but what many people don't know is that elevated cortisol as the result of a stressful lifestyle can lead to some very harmful health effects.

Stress & your health
As the stressful effects of anxiety, mental anguish, and tension take hold, health seems to correlatively take an inverse dive meaning what happens in your mind can manifest physically.

Cortisol - The death hormone

The mentally oppressive nature of stress convinces our body to release a hormone called cortisol, which is intended to help us deal with what you probably know as the  "fight or flight" response.

 

Increased cortisol helps break down tissue to be used for bursts of energy.  Unfortunately, the vast majority of the time this adrenal hormone is released, the human body isn't really in survival mode but rather is dealing with psychological pressure.  

 

As your body is in a constant process of breaking down molecules and rebuilding, all this extra work can lead to a myriad of negative effects which will be discussed further down the page.

 

Fighting the fight or flight

What we know for sure is that reducing stress levels is good for your physical and psychological health so, it obviously stands to reason that these 30 anti-stress biohacks could be very helpful for a number of reasons.

So, Now What?

What's The Next Move?

 

Counter the effects of being stressed out
What we all need to know is what we can do to make the process happen a little faster and how to get a good night of sleep that leaves us rested and genuinely recovered.

Everything you need is here
All the science-backed stress-reduction biohacks are here.   The vast majority are practical and actionable, making it easy to start biohacking your stressed-out lifestyle immediately.

 

Now is the time to get started
But before we look at reducing your stress levels, let's take a moment to understand why it's incredibly important to do so.

Before We Begin
Scientific research and data
Before We Start Biohacking Your Stress Levels

You Might Care To Know Some Things

Stress factors

There are many numbers of situations, events, and occurrences that can cause a stressful reaction and it's usually a different set of triggers for every person.

So, while we can not avoid every single thing in life that creates anxiety and a stressed consciousness, what we can do is be wary of our own particular set of trigger factors and learn to deal, diminish, and avoid, depending on which is the pragmatic option at the time.

What Exactly Is Stress?

The Big Picture

Pressure/worry/anxiety/fear

There are many synonyms for stress, but the one thing we can pinpoint for sure is that too much is bad. 

The pressure of dealing with situations can have a psychological impact that actually results in biological alterations as our bodies produce different chemicals to cope with the impact of fear.

Fight, flight, or fright

As mentioned above, when we are in one of these anxious states, our brain has a hard time making the distinction between the kind of fear that some like embarrassment may cause vs being in genuine physical danger.

This is an issue because of the destructive hormone named cortisol that is released in order to give the body an immediate boost of energy as it catabolizes muscle tissue for survival which when done on a consistent basis (chronic stress), can lead to health problems of the most dangerous type.

You probably already know this but...

Stress kills

Through Many Means

Accelerated aging

Every time a US president leaves office at the end of his term, he is said to have aged considerably.  Look at Obama's relatively youthful appearance compared to his aged, greyed demeanor, post service.

That what one of the most stressful jobs on the planet can do.   There's a very real effect of aging due to chronically elevated stress levels.  It's something that many CEO's, politicians, managers, and people in high-risk jobs know all too well.

Sudden death

In a really interesting summation in the Harvard Medical School Health Blog, Takotsubo cardiomyopathy (stress-related heart issue) is believed to be almost twice as likely to be found in people suffering from the neurological effects of shock. (1)

This goes to show that significant psychological anxiety can be potentially fatal at its most extreme conclusion.

It can increase hypertension

High blood pressure is a significant factor in mortality rates.  If you have it, your chances of death increase dramatically.

The position of being stressed can contribute to an increased level of hypertension (high blood pressure) which given enough time could be quite a serious issue.

How Stress Affects Your Body

According To Science

 

ACTH

As previously mentioned, a heightened state of anxiety creates a hormonal effect in your body as it rushes to produce adreno-chemicals to facilitate a fight or flight response.

Adrenocorticotropic hormone is released in the pituitary gland which then signals the production of norepinephrine and epinephrine which you may already know as the hormones adrenaline and noradrenaline.

Once these hormones reach your bloodstream vis the nervous system, several changes to your body occur: 

 

Faster heart-rate

In theory, this is a biological advantage in situations requiring extra strength, however, this is potentially dangerous, especially to someone who may neither be in good health nor have particularly good cardiovascular fitness.

Bronchiole efficiency

As adrenal hormones enter the bloodstream the bronchioles of the respiratory system enlarge in order to allow improved blood flow for lipid and glucose utilization. (2)

This can be a double-edged sword because increased pulmonary action may place strain on the already increased workload of the heart.

 

Is That Everything?

But Wait, There's More...

A stressed body isn't always bad

Many of the things we do that stress the body like exercise, stretching, and temperature conditioning can have beneficial results.  This hormetic effect (hormesis) is a fairly constant topic of conversation among biohackers and in biohacking circles.

Sometimes a little of what is bad for you in big doses is extremely healthful.

Should we all avoid stress?

NO!

Not only is this a bad idea to think plausible (because it's impossible to avoid all stressors) but learning to manage stress and deal with fear can make you more adept at being able to face the inevitable high-anxiety events in life that will arise at some point.

It's better to be prepared with a plan and a pattern of behavior regulation.

Can I Manage My Stress?

Is It Even Possible?

You can

The vast majority of psychological stressors are things that can be dealt with through a variety of means.  These 30 anti-stress biohacks cover a fair few ways to manage the anxiety of fear.

Sure, some occurrences in life are so impacting and huge that it's far too trite to just say they can be waved away with a few simple changes but to live life is to encounter highly improbable events with a seemingly contradictory chance of probability.

It's better to have the knowledge than not.

Facing fear

Many people worry that in dealing with anxiety and mental stress that they're going to be forced to face incontrovertible fears in order to find a resolution.

Don't panic.  This is not the case in the vast majority of solutions to stress-management.  

There's no point worrying about {worrying about} worrying...

 

Just one important question before we see the biohacks...
 

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Can You Really Fight Stress?
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It's Absolutely Possible

With Biohacking

 

How?

For every single occurrence in life that elicits an emotional response, there exists its counter. 

 

That isn't to say emotional stressors can be eliminated or that dealing with all the issues that leave you stressed-out will necessarily be in perfect balance, but there are many ways to lessen the negative effects of stress to a point of acceptability in many situations.

Biohacking For Stress-Management

Unlike most stress-management, this page isn't going to tell you just "be happy" and send you on your way empty-handed and filled with pointless platitudes that are as weak are they are worthless.

Fighting anxiety can require a several pronged approach that can help not just physiologically but also at a biological level.

Types of stress

If you're a living breathing human being which most of you reading this are (I'm watching you A.I), then there are going to be a number of potential stressors that you can encounter in life.​

For some of you, your life might consist of having a great job but your romantic relationship is terrible, for others, it may be vice versa.  

The only certain thing is that you'll experience many forms of stress and it's a great idea to have coping mechanisms in order to manage the anxiety these stressors can produce.


Physical Stress
 Kinetic Body Stressors

 

Pain in the body - Pain in the mind

Physical stress on the body can be excruciatingly painful at times and can place all your biological systems under immense pressure.

Most people at some point in their life experience injuries that apart from the physical pain, place a huge tax on their mental well-being.

Types of physical stressors

Physical stressors may include:​

Injury

Exhaustion

Surgical Procedures

Toxin Exposure

Unhealthy Eating

Diminished Oxygen Intake

Lack Of Adequate Hydration

Infection

All which affect both the body and mind

Psychological Stress
Inward Mental Pressure

Emotional pressures

Another unavoidable part of the human experience, emotional stressors come from how we react to the world around us.  For people who struggle, this can be a constant issue requiring much education and support.

Types of psychological stressors

Psychological stressors may include:

Severe Anxiety

Jealous Mindset

Depressive Behavior

Anger Issues

Rational & Irrational Fear

Anxiety-Attacks

At the very worst end of the scale, these can be some of the most harrowing feelings a person can experience.

Acute Stress
Sudden Impact 

Manageability

Acute stressors are those occurrences that are sudden and require an immediate reaction.

Not all forms of acute stress are necessarily bad.   Playing sport and reacting to ups and downs based on the score is an example of a perfectly healthy and normal activity filled with acute stressors.

Types of acute stressors

Acute stressors may include:

 

Reactions During Sport

Changes In Plans

Sudden Traffic Issues

Breaking A Household Object

Accidents

These are all part of the normal day to day rubric of life.

Chronic Stress
Long Term Issues 

Problems that won't go away

Life pressures that are constant and possibly unrelenting can be very difficult to deal with no matter how skilled or adept you are at stress-management strategies.

Chronic stressors are those occurrences that must be dealt with on a regular basis over an extended period of time.

Types of chronic stressors

Chronic stressors may include:

A Negative Place Of Employment

Financial Issues

Family Dysfunction

Marriage Disatissfaction

Any one of these things can make life a lot more difficult but some people experience many at once which can lead to the type of severe mental pressure that may become quite unhealthy. 

Psychosocial Stress
Interpersonal Related

Social pressures

Psychosocial stressors are those interaction-based, social pressures.  

These can come from basic human interactions but mostly stem from relationships.

Types of psychosocial stressors

Psychosocial stressors may include:

Loneliness

Bereavement

Social Ostracization

Marriage Altercations

Social Anxiety

Many of these can fall under the other categories as they could potentially be acute or chronic. 

Episodic Acute Stress
Regular Exposure

Haphazard events

Some stressors are neither acute nor chronic but happen with an unpredictable regularity.   These are called episodic acute.  

It may be poor skills that lead to circumstances such as regular traffic infractions or motor accidents.  It may be a run of bad luck where things just don't go your way.

Types of episodic acute stressors

Episodic acute stressors may include:

Experiencing Constant Car Breakdowns

Exposure To An Individual With Anger Issues

Proximity To Someone Experiencing Psychological Issues

Some of these become chronic when they become long-term with predictable occurrences.

 Can A Normal Person Fight Anxiety Stressors?

Can You Beat This?

Most issues have at least some key strategies that can be implemented in order to reduce and relieve the mental strain associated with stress.  

Let's take a look at some biohacks that could help.

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Let's Begin
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Let's Biohack Your Age Stress Levels

Time To Get Started

 

3,2,1

Okay, let's take a look at these stress-reducing hacks and learn how to cope with mental pressure.

You're ready to begin

Now that you understand why we get stressed and the stressors that affect our lifestyle, biohacking your stress to achieve maximum happiness will be starting to sound like a fantastic proposition.

If you've made it this far and don't know what biohacking is you can check out this page:

>>> What is biohacking <<<

 

That should explain things nicely and have you excited to apply all of our biohacks to improving your life and evolving your mind.

Let's see our first biohack:

Starting at number 30...

30. Chew Gum

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Chew Away 

Destress With Gum

Is it really true that chewing gum can lower your stress levels?

It actually is true and for many sporting celebrities, it's a bit of an inside trick.

Gum can be used to lower anxiety and help bring about a calming effect.

It's not actually the gum - It's the chewing

Technically, the act of chewing is what helps relieve the effects of stressors, but because it's clearly untenable to eat all day (though some do try) in order to relieve anxiety, calorie-free gum can literally help to fill the void.

It's backed by hard science data

When it comes to destressing, chewing gum has some sound science to back its effectiveness. 

Let's take a look at how using gum can help to biohack your stress-levels...

The Science Of Chewing Gum

How It Affects Disposition

Chewing alleviates a negative mood

In a study by the Tokyo Dental College, they found that chewing help to prevent the noradrenaline release that occurs when a subject is feeling stressed. (3)

How does this work?

It appears that chewing may affect the hypothalamic-pituitary-adrenal (HPA) axis through the stimulation of the brain's right prefrontal cortex which plays a large role in the stress response system.

Another study shows a direct correlation between mastication (chewing) and higher production of catecholamines and plasma corticosterone whilst reducing salivary levels of cortisol which is highly present is stressed people. (4)

Increased mental performance

It seems that the decrease in cortisol production (stress hormone) that comes from chewing may increase the subject's mental acuity.

In a study of 133 people, those who chewed gum were shown to acquire a higher level of alertness, faster reaction times, and a more positive mood, (5)

Psychological Advantage

Sporting Chance

Boosting performance

Many high-level athletes chew gum to assist with a reduction in nerves.

At the peak level of competitive sport, the extra boost to perceptive skill can be the difference between winning or losing, and as cited in the above study, an increase in alertness may be an invaluable addition to an already skillful champion. 

Combating anxiousness 

Playing sport in front of thousands of people is nerve-racking, even to the professionals.  Chewing gum has helped hundreds of high-level pros as well as amateurs to combat the distress and intense mental pressure that comes with playing an important game.​

From baseballers, tennis pros, to international cricketers, chewing gum might well have played a crucial role in settling their nerves and assisting them to victory.

Is Chewing Gum Safe
Cautions

Gum safety

Okay, ​the idea of gum being dangerous might sound ridiculous to some but like most things, there are some precautions when it comes to chewing gum

Choking hazard

There is always the potential for anything that you eat to be a choking hazard but where gum differs is that because you don't swallow it, it's easy to tune out and forget you're even chewing it.

Where this becomes a greater danger is when you're tired and drift off to sleep with the gum in your mouth.   This happens a lot more than you may believe.   So, it's important to be aware of this possibility.

Laxative effect

Most gum (although not all) now comes sugarfree but the sweeteners may contain sugar alcohols such as maltitol and lactitol which when consumed in greater than modest amounts can cause gastrointestinal distress.

This internal upset can manifest in a laxative-like effect which could be pretty troubling unless that's exactly the outcome you were looking for.

So, to summarize:

> Chewing gum can reduce anxiety

> Science shows a positive effect of chewing, on stressed subjects

> Too much sugarfree gum could have you running for the bathroom

AJ's Biohack Rating:​

[7.2/10]

AJ Says:

"Chewing gum for 2 hours per day could burn you an extra 8000+ calories per year or almost 2 pounds of fat - Nice! "

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AJ with orange colored thought lightbulbs

29. Chamomile Leaves

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Cartoon AJ James With Purple Tshirt and Light Blue Bio-cog
Calming Tea

Not Just For Bedtime

Well known sleep remedy

You've probably spotted chamomile tea on the shelf at a supermarket or health food store, in fact, you may even know someone who swears by how good it is as a sleeping aid.

Chamomile relaxes

It​'s the relaxation properties of chamomile tea that make it such a great biohack for relieving anxiety and mental strain.

It is becoming a lot more popular as a remedy for anxiousness in addition to helping with relaxation.

Science says its calming properties work

We'll delve into the science of chamomile tea a little bit down but it's exciting to see such a readily available natural product with some sound scientific backing.

 Apigenin & Rare Aminos

Superpowered Antioxidant

Powerful health substance

Also known 4′,5,7-trihydroxyflavone, apigenin which is found in chamomile tea has an abundance of health-related properties but for the purposes of this biohack, it's all about how this antioxidant powerhouse can help you to relax.

Muscle relaxing

in a study on women suffering from dysmenorrhea, chamomile tea was shown to help reduce the painful effects of muscle cramps. 

 

This has been theorized to be rare forms of amino acids contained in the tea but the exact reason has not yet decisively been concluded, but its effectiveness has. (6)

GABA-Promoting
Anti-Anxiety 

The science is sound

In an 8 week study into the effects of chamomile tea on anxiety, the results found that consumption of chamomile in the doses prescribed in the study found that it was ostensibly as effective as anxiolytic drugs at relieving depression and the anxious effects of psychological pressures. (7)

Why this is amazing

If you look at the aforementioned study, that's actually a huge deal.   It effectively means that those harsh anti-depressant anxiolytic medications with their side-effects were not much more efficacious than the humble chamomile tea leave.   ​

GABA

Gamma-Aminobutyric Acid is a neurotransmitter that affects mood. (8

Chamomile tea helps in the efficiency of GABA uptake, which may be one of the primary reasons that studies confirm that the positive effects of chamomile tea on stress and anxiety.

 Chamomile Side Effects​

Possible Cautions?

It's really quite safe

Chamomile tea is a natural tea product and like most natural remedies, it's pretty safe to consume regularly.   There are a couple of cautions to observe, though.

Pregnancy

DIt's not recommended to consume chamomile tea during pregnancy.  While it's not proven to have any effect whatsoever on unborn feti (fetuses), not enough research has been done to definitively know either way. 

Endometriosis

You should not consume chamomile tea if you have a history of endometriosis or any uterine fibroid issues.

Pollen Allergies

People with pollen allergies may find chamomile tea to be an allergen.

 

So, to summarize:

> Science says chamomile tea is an effective anti-anxiety remedy

> It may help relax muscles and it has a powerful anti-oxidant effect.

> It is free of side effects for the majority of people, but there are a couple of cautions.

AJ's Biohack Rating:​

[7/10]

AJ Says:

"Chamomile tea is a fairly useful sleep-biohack because of its relaxant properties so it stands to reason it makes a pretty decent calmative"

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28. Glucose Management

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Blood Glucose Effects Mood

Beat The Sugar Blues

Ups and downs

Something that is gaining traction in the field of fighting depression is the concept of controlling blood sugar in order to keep one's mood steady.

Spiked blood glucose can lead to low moods

You're probably well aware of how with every blood sugar high, there's a concomitant and unavoidable low.   It can go so far as to cause sadness, anxiety, and elevated feelings of being stressed-out.

Control can help

Controlling both the amount of blood sugar and the frequency of consumption can go someway towards biohacking your stress-levels and can even have a couple of really positive bonus effects.

Let's look at how to avoid the melancholic effects of sugar on mood...

Why Sugar Effects Temperament​

Two Ways

The Cambridge University Study

Over 3000 people were subject to analysis of the dietary behaviors in a Cambridge University study that concluded that the long term effects of excess sugar consumption could result in changes in levels of ω-3 fatty acids in the blood as well as increases in issues that escalate the pathogenesis of depression such as inflammation and coronary heart diseases. (9)

 

Mood fluctuation study

There are several studies citing erratic blood sugar as having a causal link to anxiety and mood disorders.

One study, in particular, shows that people who had their blood sugar monitored in relation to their disposition were found to experience significant effects on their mood. (10)

Your blood glucose & temperament

So, it appears that ingesting sugar in moderate to large amounts can have a serious impact on how you feel in the short term as well as having the potential to cause further alterations in mood in the long term when consumed regularly.

Managing Glucose

Managing Stress

Harness the power of alternatives

There are many options when it comes to avoiding sugar if you're looking for positive changes in your mood.   

 

Alternatives such as stevia, monk fruit extract, and xylitol can help replace the sweetness factor in food as well as dramatically reducing the caloric content.

Carb biohacking

You can biohack the way your body absorbs, processes, and stores carbohydrates by carb biohacking.

Products like Berberine and Bitter Melon can help reduce the impact of carbohydrates on your blood sugar and possibly reduce the effects of said carbs on your mood.

Lowering carbs intake

To perform most routine tasks with maximum efficiency, you need to have some carbohydrates in your diet.   That said, you may not need to be consuming quite as many as you do.   

 

Some people by increasing a small amount of saturated fat and omega 3 fatty acids in their diets, while reducing some carbs, can often improve overall health, energy, and attitude.

Should I Go Low Carb?

Fat burning + Mood Enhancement?

NO!

Low carb diets can be some of the least healthy on the planet.  ​

They are pretty effective at causing weight loss but they can have very negative effects on sleep, energy, and hormones - All of which are directly related to mood, temper, and anxiety levels.

But don't low carb diets work best?

Actually, they don't. 

If you train, then you'll likely suffer significant losses in energy and strength output resulting in a reduction in training benefits.

If you're just trying to lose weight, the lack of sleep could drastically increase cortisol levels leading to muscle loss and poorer body recomposition.

Carbs good, sugar bad

If you're trying to achieve lowered stress levels then having some carbs can actually improve mood. 

The key is not to overdo it and not to have too many sugary carbohydrates in any one meal.

So, to summarize:

> Sugar does short-term and long-term damage to your anxiety levels

> Carb control can help balance your reaction

> Low carbs is not the answer because it may make things worse

AJ's Biohack Rating:​

[7.2/10]

AJ Says:

"You need carbs for energy but not so many that they give you the sugar-blues. "

Right on time for some carb control to help get you snoozing...

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Cartoon of AJ James with purple biohacks

27. Sound Therapy

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Let Music Soothe You
Sound's Like A Plan

 

Destress with some tunes

Everyone knows that music can be a great tool for helping you relax, unwind and destress.

Studies have been undertaken to find out exactly why music can be a useful therapy for anxiety and the results are pretty easy to understand.

 

Positive brain chemistry

Music can elicit thoughts of happiness, enjoyment, and hope.   All things that can lead to positive increases in dopamine in the brain.

Increased happiness

Music is one of the easiest ways to attain an elevated mood.  It's cheap/free and requires very little effort to enjoy.

Let's take a look at how music therapy can be used as an efficacious stress-fighting tool:

Why Music Makes You Happier​

The Dopamine Kick

Increased neural activity

When you listen to music there is a subsequent elevation in the amount of neuronal stimulation in your brain.  This is pretty well documented in terms of playing a role in increased intelligence. (11)

When this increase in neural activity is due to a positive (not negative) effect, dopamine (the happy hormone) increases which can help relieve the effect of environmental stressors and anxiety in less than 12 minutes according to a 2012 study on music and happiness. (12)

Reduction in cortisol

Cortisol is also known as the stress hormone or sometimes the "death" hormone due to its negative effects on health and mental well-being.

 

In a 2013 study on the effect of music on the human stress response, subjects who listened to music for the duration of the investigation were found to have lowered salivary cortisol levels, showing that exposure to music may indeed protect us from the effects of every-day anxiety.(13)

How To Use Sound Therapy

The Best Method For Stress-Relief

Choose your genre

Classical music has been (by the above-cited studies) shown to work on people from any background.

 

When it comes to more personal tastes, the music should be uplifting and preferably contain lyrical content that is enjoyable, light-hearted, and positive.  ​  

 

It doesn't have to be easy listening

Obviously, easy listening styles of music lend themselves to being superior for music therapy but personal taste plays a huge role in whether the songs can make you feel good.​

Just as music can be a positive, listening to depressing music with a dark subject matter can be detrimental to some folk's psychological health.  Again, completely dependant on the person and their taste/tolerance.

 

What is Musical Frisson?

Feeling The Music Vibe​

Ever had the chills?

If you've ever had the pleasure of listening to a piece of music and has literal chills over your body, even including goosebumps then you've experienced musical frisson.

It's a very pleasurable sensation and as such has a comparatively affirmative effect on mood.  

French origin

It's no secret that many of the great composers of the past were European, so, it would come as no surprise that the word frisson is French meaning "shiver". 

 

It really is the ultimate positive reaction to the dopamine kick you receive from listening to music you enjoy.

So, to summarize:

> Sound therapy increases happy hormones and decreases stressors

> Most music is suitable, positive songs and classical music work best

> Musical frisson is the ultimate feeling from the appreciation of music

AJ's Biohack Rating:​

[7.3/10]

AJ Says:

"Music can be a huge motivational tool to help you get things done.   Some of the happiest people I've ever met listen to A LOT of music. "

The next biohack uses something you probably have in your cupboard...

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Author AJ with green health symbols

26. Passionflower

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Natural Anxiety Relief

Science-Based Herbal Support

All-natural

There are a lot of synthetic anti-anxiety medications (anxiolytics) on the market, the vast majority of which are very powerful and work as intended but there can be a laundry list of side effects that may be too much for many people to find tenable.

Passionflower is a natural stress-reliever and may be considered far less potentially harmful.

Health benefits

Apart from improving mood and calm, passionflower also has some useful health benefits which we'll cover further down.

Easy to acquire

The good news is this once-rare and hard-to-find product is actually quite easy to obtain should you wish to try it. 

Let's take a look at why passionflower is considered a natural anxiety relief product...

The Science Of Passionflower

 Passiflora Incarnata

Relax

Passionflower or passiflora incarnata as it's known in Latin is primarily known for its sedative properties.   

 

As a clinically proven mild sedative, it can be not only useful for those who are stressed-out and find relaxation difficult but can also assist in helping those with anxiety. (14)​

Anti-Depressant qualities

In a study commissioned to investigate the possible role of passionflower as a pre-operative relaxant in lew of anti-depressants such as benzodiazepines.

Patients who took passionflower were shown to have a measurable reduction in anxiety levels showing that it (passionflower) could be a useful natural anxiolytic (anti-anxiety supplement). (15)

 

Mild but still very useful

Although many studies have found subjects' reaction to passionflower ranging from mild to strong, it's a very useful tool to have in your kit if you're interested in reducing stress and the subsequent effects of cortisol.

 

Health Benefits Of Passionflower

How It Can Help

Quercetin 

Quercetin is a flavonoid that is found in passionflower, which has been shown to have anti-inflammation properties, anti-carcinogenic (cancer-fighting) as well as possibly helping with blood pressure control.

Quercetin may also help reduce the reaction of allergies in some people. (16)

Kaempferol

Kaempferol has been shown to be chemopreventative meaning that it may stop or slow the malignancy of carcinogenic cells.  (17)

This antitumor effect is promising as it may result in cellular apoptosis (cell death) in cancerous cells.​

Sleep aid

In an aforementioned study, passionflower has been shown to be a mild-to-strong relaxant that may assist people in falling asleep faster.  

Passionflower Side​ Effects?

Any Down Sides?

Pregnancy

Like many remedies, it is recommended that passionflower extract, tea, and powders in any form not be consumed during pregnancy.

Drowsiness

As previously discussed, it may cause a relaxing effect resulting in feeling drowsy.  This could be dangerous in all situations where drowsiness may not be recommended such as but not limited to driving, working with machinery, and heavy lifting.

So, to summarize:

 > Passionflower is effective at reducing stress and anxiety

 > It has powerful anti-cancer properties

> Not recommended for pregnant women or those who would not which to be sedate.

AJ's Biohack Rating:​

[7.5/10] 

AJ Says:

"I use this once or twice a week.   It's part of my sleep-routine on days where I need to get to bed a little sooner due to earlier wake-up times."

TIme for the most effective wrinkle-preventing oil on the market...

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AJ with orange biological hacking cog smiley faces

25. Breathing Regulation

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Oxygenate Your Blood

Destress Your Mind

Breath easy

Meditative breathing has been around for hundreds of years and its popularity has not waned one bit

 

Using techniques such as breathing regulation can help to induce a feeling of calm and is also know to be physically relaxing.​

The science is pretty clear:  Breathing regulation helps

The science is pretty clear when it comes to the positive psychological and physical effects of using breathing regulation techniques to lower anxiety and feel happier.

The best part is that they're exceptionally easier to learn and use as well as being free.

 

Let us take a more in depth look at how breathing regulation can help biohack your stress levels... 

Deep Breathing 

Fighting stress

Why deep breathing works

You take over 20000 breaths every single day because your body needs oxygen to survive.​

Deeper, controlled breathing has a psychological element that let's your body know it need not struggle for vital oxygenation as you fortify the ordinary autonomic function.

What do studies say?

One neuro-scientific study seems to link enhanced breathing to improved parasympathetic activity including the central nervous system. (18)​

This most likely assists in the modulation of breathing reducing the more erratic breaths associated with stressed reactions.  

It appears that if you control your breaths, you control your heart rate which potentially induces a calming effect.

The power of your breath

According to another study, the act on breathing regulation may also lead to better blood-pressure control as well as cardiovascular improvements.  (19)

What seems clear from the scientific data is that there is an immediate positive effect by taking controlled, deep breaths.

How To Use Deep Breathing

Breathing Techniques

Meditation

Okay, meditation may no be everyone's "cup of tea" but you don't have to look far to find that many of the most ardent practitioners of meditative breathing also seem to have some of the most mild and calm demeanors.

Meditation combined with breathing deeply seems to be an observaby effective activity.

Focused breathwork

You can, at any point in your day simply choose to commit to some focused breathing.   All this requires is that you take deep, slow breaths and exhale with the same energy.

Mentally you can imagine that with each breath you are relaxing and becoming happier, calmer, and improving your health.

Dragon's breath

Another form of breathing is known as the dragon's breath.  This is quite a simple technique where you take a deep breath and with full lungs or air you exhale with a large "ha" pushing the breath out and exhaling with purpose.   

Diaphragmatic breathing

This is where you inhale focusing on filling the belly area with oxygen, exhaling with the force that you please.   It helps to improve diaphragm efficiency as well as overall lung capacity.

 

Other Benefits

Breathing Bonuses

Focus

By controlling you breathing you can help to increase all-important focus.  Many high-level, competitive sports people swear by using breathing to reduce nerves and increase focus.

Great for any activity that may require intense concentration.

Pain relief

Deep breathing techniques may help to relieve mild pain symptoms.  

 

May improve growth hormone regulartory output

Increased oxygen supply may lead to a concomittant increase in growth hormone and dehydroepiandrosterone sulfate (DHEAS), both which play a role in energy production.

Enhanced growth hormone levels may also lead to increased strength and muscle mass as well as lower body fat.

Increased caloric expenditure

Performing deep breathing for 30 minutes per day may help to burn additional calories leading to body recomposition due to fat loss.

So, to summarize:

> Breathing regulation is great for nerves, anxiety, and general mood​

> There are several ways to control your breathing, all of which help

> Regular breathing exercises may burn body fat and can improve focus

AJ's Biohack Rating:​

[7.5/10] 

AJ Says:

"Deep breathing ticks a few boxes.   It's really effective for stress-relief, it has an amazing effect on mood, and it can help burn extra calories even when you're not working out"

Right now it's time to take a look at a natural oil that's obscure and yet effective at combating skin senectitude...

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AJJAMES with sound modulation waves