Keys To Biohacking Anxiety: 110 Expert-Approved Methods

Keys to biohacking anxiety include practicing soothing exercises and consuming foods rich in magnesium, zinc, omega-3 fatty acids, probiotics, vitamin B6, curcumin, antioxidants, as well as eating asparagus and ginger. It also involves breathwork and aromatherapy, which can be used simultaneously. Moreover, it incorporates the use of calming sounds.

Having an integrative approach to anxiety-relief is strongly advised. This is because oftentimes, the causes of this mental health issue are multi-faceted. And so, in this article, 11 physical activities, 44 food recommendations, 26 breathwork methods, and 29 music biohacks will be explored.

The effectiveness of these science-backed biohacks for anxiety differs. Trial and error may need to take place so that an individual deciphers their preference. There is one method, however, that is suitable for everyone. This is the regular consumption of stem cell-boosting supplements. Cerule, a prominent biotech company, offers products supported by about two decades of clinical research. Its StemEnhance ULTRA is proven to boost brain health and has a holistic, positive impact on the body.

110 Best Anxiety Biohacks According To Experts

11

Exercise biohacks for anxiety-reduction

5 X 30, 24 Form Tai Chi, Qigong, 10-minute walks, Progressive Muscle Relaxation technique, 5-4-3-2-1 Coping technique, yoga, mantra-based meditation, mindfulness stress reduction, mindfulness-based cognitive therapy, and nature-based guided imagery

44

Food biohacks for anxiety-relief

Ginger, asparagus, curcumin-rich foods (turmeric), omega-3 fatty acids-rich foods (Alaskan sockeye salmon and Omega-3 supplements), probiotic-rich foods (kefir, pickles, and sauerkraut), vitamin B6-rich foods (avocado and almonds), zinc-rich foods (egg yolks, cashews, liver, beef, and oysters), magnesium-rich foods (spinach, swiss chard, whole grains, seeds, legumes, and nuts), and antioxidant-rich foods (artichokes, beets, broccoli, kale, spinach, pecans, walnuts, blackberries, blueberries, cranberries, raspberries, strawberries, black plums, plums, prunes, sweet cherries, red apples, gala apples, granny smith apples, pinto beans, dried small red beans, black beans, and red kidney beans)

26

Breath biohacks to soothe anxiety

Aromatherapy scents (rose, lemon, orange, lavender, bergamot, clary sage, sandalwood, roman chamomile, and rose-scented geranium) and breathwork methods (Bhastrika pranayama, Papworth method, Valsalva Maneuver, Holotropic breathwork, Resonance Frequency Breathing, tactical breathing, alternate-nose breathing, 4-7-8 breathing exercise, 7/11 breathing, Four-square breathing, pursed-lip breathing, triangle breathing, calming breathing technique, equal breathing, slow breathing, mindfulness breathing, and Buteyko technique)

29

Music biohacks to overcome anxiety

Classical music, Weightless by Marconi Union, and Anxiety-relief songs according to ADAA (Only Time by Enya, Grand Illusion by Styx, Not Dead Yet by Styx, Firefly by Ed Sheeran, GIRL by Maren Morris, Hero by Mariah Carey, Shades by Manas Jha, Fooling Yourself by Styx, Higher Power by Boston, Seasons of Love by Rent, This is It by Kenny Loggins, Unwell by Matchbox Twenty, Wonder by Natalie Merchant, Born This Way by Lady Gaga, Beautiful by Christina Aguilera, All of the Stars by Ed Sheeran, Don't Stop Believin' by Journey, Inner Demons by Julia Brennan, You Raise Me Up by Josh Groban, Somewhere in Time by John Barry, It’s Going to Be Alright by The Ramones, Healing Meditation by Angus Woodhead, I Will Always Love You by Whitney Houston, He Will Hold Me Fast by Keith & Kristyn Getty, I'm Alive by Kenny Chesney (with Dave Matthews), I Won't Back Down by Tom Petty and the Heartbreakers, and When the Seasons Change by Five Finger Death Punch

The 110 best biohacks for anxiety include 11 for physical activities, 44 regarding food, 26 for breathwork, and 29 for music. All methods are recommended by experts. These keys to biohacking anxiety are also science-backed. For physical anxiety-soothing biohacks, both exercises and calming activities will be covered. Regarding food, ginger, asparagus, turmeric, two omega-3 rich foods, three probiotic-rich foods, two vitamin B6-rich foods, five zinc-rich foods, six magnesium-rich foods, and 23 antioxidant-rich foods will be discussed. And as for breathwork biohacks, nine aromatherapy scents and 17 breathwork methods will be mentioned. Lastly, for music, classical music, Weightless by Marconi Union, and 27 anxiety-relief songs from the Anxiety and Depression Association of America will be enumerated.

11 Physical biohacks to soothe anxiety

Physical biohacks to improve symptoms of anxiety include the 5 X 30 exercise, 24 Form Tai Chi, Qigong, 10-minute walks, Progressive Muscle Relaxation technique, 5-4-3-2-1 coping technique, yoga, mantra-based meditation, mindfulness stress reduction, mindfulness-based cognitive therapy, and nature-based guided imagery. Regular exercise and calming physical activity are important in alleviating anxiety. They provide distraction from incessant negative thinking, stimulate frontal regions of the brain to help think rationally, and get the heart rate up releasing neurochemicals like serotonin to relax. These techniques also aid in nurturing emotional resilience.

5 X 30 exercise

The first proposed activity to biohack anxiety is called 5 X 30. Recommended by the Anxiety and Depression Association of America, it is practiced by exercising at least 5 times a week for about 30 minutes. The form of exercise can be unique to the individual, as long as it is enjoyable. It can be anything from biking, dancing, jogging, or walking.

24-Form Tai Chi

As for the second anxiety-soothing biohack, 24-Form Tai Chi is an effective method, according to Chinese researchers. It is also one of the keys to biohacking depression and heart disease.

Qigong

The third recommendation is called Qigong. In a systematic review, it has been shown to significantly ease symptoms of anxiety compared with active exercise.

10-minute walks

As for the third activity, 10-minute walks can have hours of positive impact on mood.

Progressive Muscle Relaxation

The 4th one is named Progressive Muscle Relaxation. Also known as the Applied Relaxation technique, it involves muscle tension release exercises. An example of this would be flexing the biceps for about 7 seconds and then gradually releasing tension. Blood flow and warmth can be felt in the area, deactivating the fight-or-flight response and giving the body a sense of safety.

5-4-3-2-1 Coping technique

For the 6th method, the 5-4-3-2-1 Coping Technique begins with relaxed breathing and then acknowledging five things that can be seen. After this, four things that can be touched are paid attention to. Once this has been done, three sounds that can be heard are observed. This is then followed by focusing on two odors present. And finally, for the last step, one thing that can be tasted is noticed.

Yoga

Yoga, a popular exercise, is the 7th relaxation practice on this list. A 2018 study revealed that this approach significantly improved symptoms of anxiety. It also has a positive impact on emotional health in general.

Mantra-based meditation

Methods 7 to 11 involve sitting or lying in a comfortable position and eliminating disorganized thoughts. Mantra-based meditation is practiced by reciting words, syllables, and phrases to reach a transcendental state.

Mindfulness-based stress reduction

According to the 2019 article from the American Psychological Association, mindfulness meditation can positively impact both physical and mental health. It is also proven to lower stress levels.Mindfulness-based reduction, in particular, is an intervention that utilizes meditation and yoga to teach meditation. It also includes group classes that meet weekly for 8 weeks.

Mindfulness-based cognitive therapy

Mindfulness-based cognitive therapy is another intervention recommended by the APA. It works similarly to the technique mentioned above. The only difference is that this one uses cognitive behavioral therapy to relieve symptoms of anxiety. Aside from that, both treatments boost the immune system, alleviate depression, and prevent addiction relapse.

Nature-based guided imagery

For the last method on this list, nature-based guided imagery is an accessible and highly effective practice.

44 Food biohacks for anxiety

Food biohacking for easing anxiety involves consuming ginger and asparagus. Foods rich in curcumin, omega-3 rich fatty acids, probiotics, vitamin B6, zinc, magnesium, and antioxidants also help. Moreover, proper hydration, balanced meals, and consumption of complex carbohydrates work as well.

Ginger

Based on a 2021 study, ginger heightens serotonin synthesis, resulting in reduced anxiety.

Asparagus

Asparagus has also shown to improve symptoms of this condition. This is because of its trace element chromium, as well as its potassium and fiber content. It is also packed with vitamins K, C, E, and A.

Curcumin-rich foods

Moreover, spices that are rich in curcumin, such as turmeric, increase DHA production, preventing anxiety disorders.

Omega-3 fatty acids-rich foods

Additionally, foods packed with omega-3 fatty acids prove to be beneficial to anxious individuals. Alaskan sockeye salmon, specifically, is an excellent source. It also has high levels of EPA and DHA. Omega-3 supplements have also shown to improve anxiety, as well as decrease inflammation.

Probiotic-rich foods

Furthermore, consumption of probiotic foods is an expert-backed technique to reduce social anxiety. Three examples of this include kefir, pickles, and sauerkraut.

Vitamin B6-rich foods

Aside from that, a diet rich in vitamin B6 also helps because it boosts the release of dopamine and serotonin. Two good examples are avocados and almonds.

Zinc-rich foods

Zinc-rich foods such as egg yolks, cashews, liver, beef, and oysters also reduce anxiety. Magnesium is another mineral with a calming effect. It’s present in spinach, swiss chard, whole grains, seeds, legumes, and nuts.

Antioxidant-rich foods

Lastly, antioxidants also lower anxiety. 23 Foods that are rich in it include kale, beets, plums, prunes, pecans, walnuts, broccoli, spinach, artichokes, red apples, blueberries, cranberries, pinto beans, Gala apples, black plums, blackberries, black beans, raspberries, strawberries, sweet cherries, red kidney beans, Granny Smith apples, dried small red beans.

26 Breath biohacks to overcome anxiety

Biohacking anxiety involve breathwork and aromatherapy. In fact, these two can be used simultaneously and with impressive results. For aromatherapy scents, these include rose, lemon, orange, lavender, bergamot, clary sage, sandalwood, roman Chamomile, rose-scented geranium. Regarding breathing methods, Bhastrika pranayama, Papworth method, Valsalva Maneuver, Holotropic breathwork, Resonance Frequency Breathing, tactical breathing, alternate-nose breathing, 4-7-8 breathing exercise, 7/11 breathing, Four-square breathing, pursed-lip breathing, triangle breathing, calming breathing technique, equal breathing, slow breathing, mindfulness breathing, and Buteyko technique are covered.

#1 Aromatherapy for anxiety

Aromatherapy for anxiety utilizes essential oils to positively impact an individual’s mental health. Besides soothing anxiety, this method also relieves chronic stress and depressive symptoms. Nine tested and proven scents include rose, lemon, orange, lavender, bergamot, clary sage, sandalwood, roman chamomile, and rose-scented geranium.

#2 Breathwork for anxiety-relief

When it comes to breathwork biohack, there 17 most notable examples are the Bhastrika pranayama, Papworth method, Valsalva Maneuver, Holotropic breathwork, Resonance Frequency Breathing, tactical breathing, alternate-nose breathing, 4-7-8 breathing exercise, 7/11 breathing, Four-square breathing, pursed-lip breathing, triangle breathing, calming breathing technique, equal breathing, slow breathing, mindfulness breathing, and Buteyko technique.

Bhastrika pranayama

The first is Bhastrika pranayama. This practice enhances connectivity and brain function, resulting in reduced anxiety. It also improves emotional processing, awareness, attention, and awareness.

Papworth method

The second breath biohack is the Papworth method. Developed in the 1960’s, this technique not only relieves anxiety but also reduces symptoms of hypocapnia and asthma.

Valsalva maneuver

The third example is called the Valsalva maneuver. Best done with expert assistance, this method quickly changes blood pressure and heart rate, effectively decreasing anxiety.

Holotropic breathwork

Holotropic breathwork comes next. A recent study has shown that practicing it for 4 weeks results in lowered stress-related symptoms and increased life satisfaction.

Resonance Frequency Breathing

Another anxiety-reducing method is the Resonance Frequency Breathing. It has been proven to improve heart rate variability, which is linked to good health, mood, and stress adaptability.

Tactical breathing

The sixth technique is tactical breathing. When paired with mobile and wearable technology, it was shown to reduce acute stress levels.

Alternate-nostril breathing

As for the seventh method, alternate-nostril breathing follows. It involves blocking one nostril while breathing through the other one. This should be done at least 10 times.

4-7-8 breathing exercise

4-7-8 breathing exercise is the eight breathwork biohack. It has a powerful relaxing effect in the nervous system and best done with sitting with a straight back.

7/11 breathing

The ninth breathing practice is 7/11 breathing. It helps anxious folks regain mental composure and think rationally.

Four-square breathing

Regarding the 10th method, Four-square breathing, often called box breathing regulates the brain and alleviates panic and worry. It involves 4 seconds each of inhaling, holding ,exhaling, and holding again.

Pursed-lip breathing

The 11th method is named pursed-lip breathing. It significantly lowers blood pressure and heart rate, therefore reducing anxiety symptoms.

Triangle breathing

As for the 12th technique, triangle breathing has been proven to help manage strong emotions and improve focus.

Calming breathing technique

Moreover, the calming breathing technique, the 13th method and highly recommended by the National Health Services provides a quick and convenient panic relief.

Equal breathing

Equal breathing, the 14th technique, is a nasal breathing method involves inhaling and exhaling in equal counts. Pausing after this, a short phrase can also be included and stated.

Slow breathing

The 15th one is called slow breathing. It involves inhaling for 4 seconds, holding for 2, and then releasing for 6 seconds. A slight pause before repeating is also advised when practicing it.

Mindfulness breathing

Another effective anxiety-reducing breathwork is mindfulness breathing. When practiced for at least 5 minutes per day in one week, this technique reduces stress and anxiety. It also requires focus on the breath and can be used with guided meditation.

Buteyko breathing technique

The last breath biohack is the Buteyko breathing technique. It is especially helpful for people suffering from generalized anxiety disorder and asthma patients. They indicated that it gave them a higher quality of life and more sense of control.

29 Music biohacks for anxiety-relief

Music biohacks for anxiety-relief includes listening to classical music, Weightless by Marconi Union, and songs recommended by the Anxiety and Depression Association of America that includes Only Time by Enya, Grand Illusion - Styx, Not Dead Yet by Styx, Firefly by Ed Sheeran, GIRL by Maren Morris, Hero by Mariah Carey, Shades by Manas Jha, Fooling Yourself by Styx, Higher Power by Boston, Seasons of Love by Rent, This is It by Kenny Loggins, Unwell by Matchbox Twenty, Wonder by Natalie Merchant, Born This Way by Lady Gaga, Beautiful by Christina Aguilera, All of the Stars by Ed Sheeran, Don't Stop Believin' by Journey, Inner Demons by Julia Brennan, You Raise Me Up by Josh Groban, Somewhere in Time by John Barry, It’s Going to Be Alright by The Ramones, Healing Meditation by Angus Woodhead, I Will Always Love You by Whitney Houston, He Will Hold Me Fast by Keith & Kristyn Getty, I'm Alive by Kenny Chesney (with Dave Matthews), I Won't Back Down by Tom Petty and the Heartbreakers, and When the Seasons Change by Five Finger Death Punch.

Classical Music

Listening to particular types of music for 30 minutes is an effective method to biohack anxiety. Classical music, in particular, has been proven to remarkably boost well-being and reduce anxious symptoms, as stated in a 2019 study. It was participated by university students and revealed that listening to this kind of music for 60 days improved their relationship with other people, promoted self-acceptance, and boosted personal growth.

Weightless by Marconi Union

There are also songs that are considered more relaxing than others. Weightless by Marconi Union was dubbed as the world’s most calming song. In fact, it was used to soothe patients who are about to undergo surgery. It is also a proven song to decrease acute stress levels.

27 Anxiety-soothing songs according to ADAA

In addition to that, the February 2019 issues of the Triumph newsletter from the Anxiety and Depression Association of America lists 27 songs that helped people manage anxiety. They include Only Time by Enya, Grand Illusion by Styx, Not Dead Yet by Styx, Firefly by Ed Sheeran, GIRL by Maren Morris, Hero by Mariah Carey, Shades by Manas Jha, Fooling Yourself by Styx, Higher Power by Boston, Seasons of Love by Rent, This is It by Kenny Loggins, Unwell by Matchbox Twenty, Wonder by Natalie Merchant, Born This Way by Lady Gaga, Beautiful by Christina Aguilera, All of the Stars by Ed Sheeran, Don't Stop Believin' by Journey, Inner Demons by Julia Brennan, You Raise Me Up by Josh Groban, Somewhere in Time by John Barry, It’s Going to Be Alright by The Ramones, Healing Meditation by Angus Woodhead, I Will Always Love You by Whitney Houston, He Will Hold Me Fast by Keith & Kristyn Getty, I'm Alive by Kenny Chesney (with Dave Matthews), I Won't Back Down by Tom Petty and the Heartbreakers, and When the Seasons Change by Five Finger Death Punch.

Best Key to Biohacking Anxiety: Stem Cell Supplements

Keys to biohacking anxiety should be custom-tailored for each individual. The causes for this mental health condition also has multiple layers and can be difficult to pinpoint. This is why it is highly advised to have a holistic approach to biohacking it. Changes made to food intake, physical activities, and song choices all make a difference. Incorporating aromatherapy and breathwork routinely also helps. This is also true for individuals with autism.

Another important factor to biohacking is ensuring that the methods used are completely safe, holistic, and suitable for everyone. Cerule is a revolutionary company with products backed by over 18 years of clinical research and global patents. One of its innovations is StemEnhance® ULTRA, one of the top oral stem cell supplements that provide all-around care for the body. Other stem cell supplements benefits from this ultimate anxiety biohack is that it is nutrient- and antioxidant-rich, as well as reduces inflammation. It is also an all-natural remedy for overall health. Boosting the already-existing adult stem cells in the body, this cutting edge regenerative medicine is the supreme answer for all biohacking pros.

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