5 Biohack Lifelines
Conscious healing tips brought to you by Nessa (and AI)
Dear Ones,
Thank you for the support, likes, and shares of this project! I am grateful for your readership. I feel buoyed by you all. This speaks to the positive and connecting powers of our technology.
When the weight of the world breaks our hearts, hope is a very tall order.
Hope takes practice.
At the heart of suffering and pain lie opportunities to shape the future of our human and non-human world. Can we compost our despair? Can we think of this human arc as a lifecycle of renewal and regeneration? Can we make a vow to connect in meaningful ways and create more light in the world? Can we transmute outrage, judgment, and disbelief into deep understanding, compassion, and inner peace?
Where there is pain, there is growth. The lotus flower blooms from the mud. It is more than okay for us to be with the rawness of our pain and agony right now.
These biohacks in no way brush off the gravity of our circumstances. I think of them as little nuggets or reminders.
Many have raved about prior biohacks. I engaged with Artificial Intelligence (AI) or “Pi,” which is Inflection AI’s Personal Intelligence Chatbot, to help me draft the tips below.
BIOHACKS
SLEEP BIOHACKS #4 (first 3 are in Brain Gardens and The Great Paradoxes posts)
Wakefulness is akin to low-level brain damage. 8 hours of sleep a night is so slippery.
Esteemed neuroscientist Huberman recommends sunlight exposure on our eyes for 10-20 minutes every day (eyeglasses and sunglasses off). This activity increases daytime energy and mood and improves nighttime sleep.
Gift yourself a natural sunlight ritual to start your day! I do this in my garden with the morning birds and butterflies. It helps my nervous system foster calmness.
Insomnia is an uninvited visitor in my life. I fiercely protect my sleep to honor the daily demands of my expensive brain! Our brains consume so much energy and need regular refills - some more than others as it turns out.
I use sunlight, weighted blankets, meditation, music, eye patches, eye massagers (gifted by a dear friend), earplugs, herbal tea, and movement. I suggest you make a sleep/relaxation go bag for you and your family to use at home and outside of home. Pi suggests that you try chamomile, valerian root, and lavender tea. Device avoidance 1 hour before bedtime is recommended. If you must use a device at night, consider a blue light filter. Bedrooms should be dark and cool. Stick to a regular sleep schedule even on weekends.
*Nessa Tip (A Nessa tip means a tip I practice religiously): If I am tossing and turning at night, I tell myself (in kind voice): “ok, ok, chill out, will you?!” and “it is understandable that you cannot sleep but can you at least try to rest your mind, please? I would be grateful.” It is a meditation practice that leads to my restfulness. I hope you try it and let me know if it helps you.
ANXIETY BIOHACKS #5
Aspects of modern society disturb our sense of genuine societal belonging and can drive polarization. Not to mention how climate concerns/eco-anxiety, global unrest, war/violence, pandemics, and economic and political instability have increased our rates of mental illness and addiction.
During high-stress times, I take an anxiety-busting 10-minute walk outside if possible. (If not possible, then I do this in hospital hallways). It serves as an “off” switch for natural stress responses. Alternating movement of our legs interrupts negative thought patterns associated with flight or fight response. Try to be mindful during the walk by opening all 5 of your senses.
Box breathing and physiological breathing are great tools that I practice and often share with my hospitalized patients (and families). Box breathing: inhale for a count of 4, hold for a count of 4, exhale for a count of 4, and hold for a count of 4. Rinse. Repeat. Check out this short video to see Huberman demo physiologic breathing to deploy in peak stress times.
*Nessa Tip* : Acknowledge uninvited guests of worry about things I cannot control. Have tea with them even. Then kindly direct the thoughts to the “parking lot of my brain.” I have to deploy method this when the thoughts become tyrannical. Over time, they take themselves to the parking lot. It is quite amazing. This tip reminds me that what we pay attention to grows. It preserves my brain real estate to focus on things that I can control like reading, writing, flow states, and healing biohacks!
MOVEMENT BIOHACKS #6
Our bodies are designed for movement. Sedentary lives disturb our natural physiology. We tend to hold tension in our body so practice awareness of what parts of your body are storing tension and focus on those areas.
It does not feel plausible but you can sneak in movement for your body even if 5-10 minutes at a time! Cultivating this habit is priceless. Find small actions that make sense for your schedule and your body.
I favor incorporating regular cardio to raise heart rate, dumbbell use, and squats/lunges throughout the day. This can be done no matter where you are.
A movement life changer for me is my walking pad at home. With it, bouts of movement can be had indoors, in any weather, and at any time.
FLOW STATE BIOHACKS #7
It is a specific mental state characterized by intense focus, effortless action, and a sense of deep enjoyment and engagement in the action. Have you ever lost track of time and gotten in the “zone?” That is the flow state. It is like a sweet spot of brain and body harmony. These moments enhance focus, concentration, creativity, and fulfillment.
Embedding flow states into my work/life routines, I boost my productivity, creativity, and overall well-being. I achieve flow state through gardening, cooking, hiking, walking, traveling, reading, writing and even doctoring. Other examples include athletic activities, creative pursuits, problem-solving, or mindfulness endeavors.
SANCTUARY BIOHACKS #8
Building a sanctuary in your home to practice rituals is a worthwhile endeavor. It serves as an in-your-face visual cue forcing you to schedule rest into your days. Many feel like there is no time for rest but I am here to say that rest is generative. Rest is resistance!
I designed every square inch of my home to minimize distractions and help bring solace reminders. Aromatherapy, gratitude practice, breathwork, music, reading, writing, and meditation are some activities I practice here:
Let me know what you think of the biohacks and try your hand at Pi, if you dare! Share here if you have unique ideas that work for you since others may benefit.
I hope you share these tips with someone who needs it. (Pi gets credit for this suggestion.)
May all beings find peace.
Nessa (and Pi)
Below s a text I received from a reader on the topic of sleep. He is an inspiring retired physician who has been a great mentor since I was a first year medical student. (Stay tuned on how he inspired my views on pharmaceuticals advertising/rep influence on physician drug prescribing in future posts).
He says to "use bedroom only for sleep or sex. No TV, books, computers or cellphones in bedroom. Go to bed only when you’re sleepy. If you don’t fall asleep in 10-15 minutes, leave bedroom and sit in a minimally lighted room, do something relaxing until you’re sleepy again, then return to bed. Tossing and turning is unhelpful."
Thanks Dr. Sierles!
Amazing tips! I have found that the sunlight and morning walks improve my day greatly. Thank you!