A woman meditating as a form of biohacking to support stress management

Biohacking Stress

Managing stress using biohacking can improve your mood, sleep and focus.

Optimise your stress triggers

The information on this page is provided by our Head of Nutrition, Yusra Serdaroglu Aydin. Yusra is a registered dietitian with expertise in nutrition, food engineering and culinary arts. Her science-based approach focuses on personalised nutrition and the role of the gut microbiome in supporting overall health. At Vivere, she leads the development of our nutrition-led products and services. Please note, this content is for general information purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

The benefits of practising mind-body exercises

Mind-body exercises such as meditation, mindfulness, breathwork and yoga are increasingly recognised for their positive impact on both mental and physical health. These practices help reduce stress by calming the nervous system, lowering cortisol levels and encouraging a shift from the 'fight or flight' response to a more relaxed state.

Aside from mental health, mind-body techniques can support physical well-being by improving sleep quality, reducing blood pressure, and even easing chronic pain.

The benefits of spending more time in nature

Spending time in nature can have a powerful impact on both mental and physical health. Regular exposure to green spaces has been shown to lower stress levels, reduce symptoms of anxiety and depression and improve overall mood. Simply being outdoors can help calm the mind, support emotional balance and create a sense of connection and well-being [1].

Nature also offers physical health benefits. It can encourage movement, support a healthier immune system and enhance cognitive function, such as attention and memory, particularly in older people [2].

The benefits of social connection

Strong social connections play a vital role in maintaining both mental and physical health [3]. Being part of a supportive community can boost your mood, reduce feelings of loneliness and increase your sense of purpose, whilst being disconnected socially can increase the risk of heart disease, stroke, anxiety, depression and dementia [4].

Social interaction can also lead to better physical health. Studies suggest that people with close social ties may experience lower levels of inflammation, improved immune function and even a reduced risk of chronic conditions [5] [6]. In the context of biohacking, nurturing these relationships isn’t just about emotional fulfilment, it’s a key part of optimising health and longevity.

The benefits of supplementation for stress

Lion’s Mane Mushroom

Lion’s Mane mushroom stimulates the production of nerve growth factor (NGF), which supports the growth and repair of nerve cells. This natural supplement can help improve memory, reduce stress-related cognitive decline, and promote overall brain health [7].

Nootropic Stacking

Nootropic stacking involves combining compounds such as Alpha-GPC, Bacopa Monnieri, and Lion’s Mane to enhance memory, learning and resilience to stress. These supplements work together to improve brain function and protect against cognitive fatigue [8].

The benefits of Daoist breathwork & Qi Gong

Daoist breathwork and Qi Gong are traditional practices that combine mindful breathing with gentle movement to promote energy flow (or “qi”) throughout the body. By increasing oxygen delivery to cells and calming the nervous system, they help reduce stress, improve endurance and support recovery [9].

The benefits of Tibetan tummo meditation (inner heat activation)

Tibetan Tummo meditation, also known as inner heat meditation, uses breathing techniques and visualisation to generate warmth and vitality within the body [10]. This practice not only strengthens mental and physical resilience but also boosts metabolic rate, which may support fat burning and energy production during exercise or fasting states.

The benefits of Sanskrit mantra chanting

Chanting Sanskrit mantras involves repeating specific sounds or phrases at particular frequencies, some of which have been linked to brainwave coherence and stress reduction [11]. Regular practice may protect telomere length, which supports cellular health and longevity, while also promoting calm, beneficial for mindful eating and consistent movement routines that can aid weight loss.

The benefits of dopamine fasting

Dopamine fasting involves intentionally avoiding overstimulating activities (like social media or processed foods) for short periods to reset the brain’s reward system [12]. This helps improve mental clarity, motivation and self-discipline, factors that can make it easier to stick to healthy exercise and nutrition habits in the long term.

The benefits of gratitude journaling

Writing down what you're grateful for each day has been shown to improve mental wellbeing and reduce stress. A positive mindset supports healthier food choices, better sleep and greater motivation to stay active, all of which contribute to long-term wellbeing and better physical performance.

The benefits of laughter therapy

Watching something that makes you laugh each day can significantly lower cortisol (the stress hormone) and boost immune function [13]. Reduced stress improves digestion, nutrient absorption and recovery from exercise, making laughter an easy and enjoyable part of a healthy lifestyle.

What tools can help with stress management?

Sensory Deprivation Tanks

Sensory deprivation tanks create an environment free from external stimuli, which can enhance neuroplasticity, reduce inflammation and promote deep relaxation [14]. This deep state of rest helps the body manage stress more effectively and supports mental clarity.

Aromatherapy Diffusers

Using an aromatherapy diffuser with essential oils can reduce stress levels, enhance focus and support overall brain function [15]. Certain scents, such as lavender or rosemary, have been shown to promote relaxation and mental alertness.

Fidget Tools

Fidget tools stimulate brain activity by improving neural pathways and enhancing hand-eye coordination [16]. Using these tools can help reduce anxiety, improve focus and promote better stress management throughout the day.