Learn how to use science and technology to improve your mind and body with biohacking. From increasing endorphins through exercise to boosting serotonin with sunlight, discover 12 simple tips for hacking your brain for happiness and optimal health.
A Biohacker’s Guide to Brain Health
You may have heard the term biohacking from the likes of Joe Rogan and Tim Ferriss, both of whom have explored the topic on their respective podcasts with guests such as Dr. Rhonda Patrick and Dr. David Sinclair. It’s a broad concept covering different methodologies, products, and lifestyle changes in the pursuit of optimal health, longevity and vitality. Essentially, biohacking is the practice of using science and technology to improve the mind and body.
If we can alter our physiology for increased energy and lifespan, surely we could influence our happiness too?
To best understand how to do this, you’ll need to know a little bit about your own neurochemistry.
The brain and happiness
“The things that influence our brain’s ability to make us happy extend far beyond just our experiences and personal preferences.” explains Dean Burnett, neuroscientist and standup comic, in his book Happy Brain: Where Happiness Comes From, and Why.
Much like the ocean, we still have not fully explored the depths of our own brains. And the mystery of our consciousness, imagination, and the functioning of our neural network is still unraveling.
Neuroscience, the study of the brain and nervous system, did not exist as a separate field of study until the middle of the 20th century. Despite it being a relatively new field, significant progress has been made in our understanding of the organ – from the ground breaking discovery identifying the gene that contributes to neurological disorders, to the exploration of ”neuroplasticity”, our brain‘s incredible ability to change and reorganize itself throughout our lives. This means that no matter how we’re feeling now, we can do things to shift our emotional and mental state to become more productive and effective in our own lives. We can even make ourselves happier!
Happiness is a subjective psychological state, a mix of pleasure, satisfaction and fulfillment. To have a happy disposition means that happiness is your set emotional state, instead of just a passing emotion. It affects your attitude long term – those with this disposition feel positive about the future, are open to new experiences, and are able to be more present and resilient despite life’s setbacks and challenges. It is a way of being in the world, making us more fulfilled, functional members of our families, communities and society.
The chemical cocktail for happiness
Endorphins, serotonin, dopamine and oxytocin are chemical messengers produced by your brain and nervous system to regulate mood, sleep, behavior, and coordinate your body’s functions.
By engaging in activities that stimulate and increase the production of these chemicals, you can create new pathways in the brain, and strengthen those neural connections over time so that happiness becomes a habit.
Below, we’ll be expanding on each chemical, what it does, and how to get more of it.
Endorphins
The feel good chemical
When you are injured, the body produces natural sedatives called Endorphins that temporarily block your perception of pain so it is more manageable. When this chemical kicks in, you may feel relief, happiness and even euphoria. If you are suffering from moodiness, aches and pains, or having trouble sleeping, your endorphin production may be low. Here’s how to naturally boost this neurochemical.
Exercise
Ever heard of a runner’s high? After intense and lengthy exercise like running, endorphins flood the body, relieving pain and creating a sense of bliss, joy and delight. This experience is not limited to runners, however, as any moderate to vigorous exercise can stimulate the release of endorphins, from aerobics, to strength training and cycling. To feel the full effects of your workout, aim for 20 to 30 minutes a day
Live, love, laugh
Laughter can help relieve negative feelings brought on by anxiety and stress. So much so, that you could even go to “laughter therapy” – a type of cognitive behavioral therapy, or “laughter yoga” which is a practice involving laughter exercises. Both modalities tout the benefits of laughter and play for immunity, mood and pain management.
Meditation
According to a study done in 2011, meditation can be a very effective method for triggering endorphins. A consistent practice, like The Pantheon Method, enhances physical and mental health, improves sleep and helps you deal with illness, pain and inflammation.
Serotonin
The happiness chemical
Serotonin is the body’s natural mood stabilizer, keeping you calm, happy and emotionally stable. It regulates when you sleep and wake up, plays a role in memory and influences your sexual desire. A lack of serotonin can lead to memory problems, poor sleep, and feelings of anxiety and depression. Luckily, there are various ways to increase levels of serotonin in the body.
Light therapy
Bright light, including sunlight, improves your mood and treats seasonal affectedness disorder (SAD). If no natural light is available to you because you live in a colder climate with dark winters, or you work shift work, you can try using SAD lamps to boost serotonin
Nutrition
Serotonin is made from an amino acid called tryptophan, found in leafy greens, various fruits and vegetables, lean meat, and nuts and seeds. Following a balanced diet including sources of tryptophan can help increase your body’s ability to make this happiness chemical.
Meditation
Meditation increases blood flow to your prefrontal cortex. This region of the brain is responsible for producing GABA, another important neurotransmitter that reduces stress in the nervous system. GABA and serotonin work together to maintain a healthy brain and body, create a sense of calm, and promote overall well being.
Dopamine
The pleasure chemical
Dopamine is part of the rewards center of your brain. It is called the “pleasure chemical” because it is involved in feelings of pleasure, reward, and motivation. When you’re doing something you enjoy, your body releases dopamine, so you feel good and seek more of that thing or activity. When you have the right amount of dopamine in your body you feel happy, motivated and focused. If you don’t have enough, you may experience concentration issues, mood swings and memory loss.
Sleep
Getting enough sleep is a great way of ensuring a healthy production of dopamine in the body. When your dopamine levels are balanced you should feel alert and highly functional upon waking. Aim for 7 to 9 hours of sleep every night; avoid caffeine after 3pm; and try to wake up and go to sleep at the same time every day for an optimal sleep routine.
Meditation
Again, meditation is a fantastic tool to have in your biohacking toolkit. It increases dopamine levels in the brain, helps maintain a positive outlook and improves motivation. It is thought to be even more effective at boosting dopamine levels when practiced regularly.
Supplements
Your body requires certain vitamins and minerals to produce dopamine. If you have a deficiency in these nutrients in your diet, you may need to consider supplementation. In order for your body to produce a healthy level of dopamine, it needs iron, niacin, folate and vitamin B6. To improve your levels, you could try supplements containing magnesium, vitamin D, curcumin, and green tea.
Oxytocin
The love chemical
Oxytocin is a hormone produced by the hypothalamus and released by the pituitary gland. It’s known as the love hormone because it plays a major role in reproduction, childbirth and bonding. It’s released when you first fall in love, when you’re attracted to someone, when kissing or cuddling, and during sexual intimacy.
If you’d like to strengthen your bond with the one you love, try these tips for increased connection.
Yoga
Not only does the practice of yoga reduce anxiety and stress, according to one study in 2013, it’s also been shown to increase oxytocin, as well as help with emotional literacy and compassion.
Music
Listen to your favorite songs to boost oxytocin, or better yet, create your own. A study in 2015 found that when singers improvised, their bodies produced more oxytocin than when they sang a song they knew. As this is the hormone of love, bonding and connection, try making some music with friends for the added benefits of social bonding.
Massage
Receiving or giving a massage helps your body produce more oxytocin. You can go to a professional for a therapeutic massage, or you can ask a loved one. Either way, you’ll reap the rewards of this love chemical.
Add to your biohacking toolkit with The Pantheon Method
The Pantheon Method is a great way to biohack your brain for happiness. Using a combination of meditation, breathwork, and binaural sounds, this method activates different energy centers in the body. By engaging in activities that stimulate the production of endorphins, serotonin, dopamine, and oxytocin, you can create new pathways in the brain and strengthen those neural connections over time, making happiness a habit.
If you’re ready to hack your brain for happiness and optimal health, join our online community and start your journey to a happier, healthier you. Sign up now to experience the benefits of the Pantheon Method for yourself.
