A new year is always an invitation for a fresh start. A new opportunity to achieve new goals or resolutions, and become a better version of ourselves. Out with the things that don’t serve us, and in with the things that help us thrive! Unfortunately, the research in this study shows that about 88% of people fail or give up their new year’s resolutions within the first two weeks.
Biohacking is a great way to add more health-forward action to our lives generally with minimal effort. The easier it is, the more likely we are to stick with it. It is the 3rd law of habit formation according to James Clear, author of Atomic Habits (read his summary about habit formation here). What are some of the most effective biohacks to add to your routine this year? Keep reading to find out!
6 Biohacks to take into 2025
Nasal breathing
Breathing? Really? Don’t we already do that? Yes, hopefully most of us are able to breathe without much effort. However that lack of effort has shown throughout history to do something known as “dis-evolution” aka we are evolving, but not for the betterment of our survival. We have slowly evolved as a human species to breathe more through our mouth than ever before. We breathe from our mouth during exercise, while we eat, and even while we sleep. This lack of nasal breathing has lead to increases in symptoms including:
Snoring & Sleep Apnea
Fatigue
Dental Cavities & Gum Disease
Chronic Sinus Infections
Asthma
Anxiety
Our nose has specific passages that allow for better oxygen delivery to the rest of the body to fuel our brain and cells. Oxygen, being one of the elements crucial to our survival, does wonders for the body when we can absorb more efficiently. Nasal breathing also limits the excess bacteria and pathogens that enter the mouth and throat that contribute to chronic infections of the ears, nose, and throat. So how can we limit our mouth breathing and retrain ourselves to breathe primarily out of the nose? Try these biohacks:
Mouth taping
Obviously an easy way to limit mouth breathing is to keep the mouth shut, especially during sleep. Mouth taping is a great way to retrain the body to sleep during the night with the nasal passages. And no… you won’t suffocate yourself. But, just in case you’re still worried you can start with Buteyko Tape, which does not cover the lips, but rather surrounds them to train the lips to stay closed rather than forcing them so. This is what breathing specialists recommend for mouth tape to prevent aberrant mouth movements during sleep specifically.
Alternate Nostril Breathing
This is a technique used often in yoga known as Nadi Shodhana. This technique allows for more vagus nerve stimulation and increased oxygen intake utilizing both nostrils which can help with mood, body temperature, energy levels, and more. It’s a simple, easy practice that you can incorporate into your daily practices without much effort. To understand the technique better, check out this easy video tutorial here.
Sleep Routine
Yes, another habit we are already familiar with… but in our day to day lives, we simply don’t leave ourselves adequate time to rest. Not to mention all of the added stressors that contribute to a disrupted circadian rhythm. Your circadian rhythm is responsible not only for regulating our sleep cycles, but also our hormones, body temperature, and digestion. If you don’t already have a sleep routine, here are a few things you can do to start:
Go to bed at the same time every night
When we rest, we restore. We keep kids on a sleep schedule to help their bodies and mind develop appropriately. As adults it’s still equally as important to have that consistency.
No electronics 1-hour before bed
The television, night lights, laptops, and cellphones all emit blue lights with frequencies that disrupt our circadian rhythms. While blue light blockers can help, nothing is a better substitute than avoiding them all together when it’s time to wind down.
Hot Bath before bed
While not everyone is a fan of a bath, or maybe you don’t even have a bath, there is something about the soothing warmth a hot bath has to offer. It just allows the body and mind to relax in a way that’s perfect for heading into bedtime. If a bath isn’t an option for you try a hot shower or a nice hot cup of tea. I personally enjoy an organic valerian root tea, which always puts me right to sleep.
Daily gratitude practice
Gratitude continues to be on of the easiest practices that contributes to increased longevity. Look up any research study and they all say the same thing… Gratitude decreases stress and supports mood which in turn supports brain and heart health. Heart disease is still the leading cause of death in the United States, so any opportunity to support our heart health is worth it. A few ways to practice daily gratitude include:
Journaling
Pausing to reflect (I like to do this in the car during my drive home at the end of the day)
Sharing what you’re grateful for at the dinner table
Write a thank-you note (even a thank-you text can do wonders- both for you and the recipient).
Still not sure the best way to express gratitude in your daily routine? Join Rev. Darrell’s Visioning Workshop with Soul Gym to step into the new year with gratitude practices, intentional manifestations, and facilitated meditiation. Sign up here!
Seasonal Detox
Similar to the way many of us do a big home cleaning in the spring and at the change of the seasons, our body does wonders with a routine “clean-up.” A quarterly detox allows a reset from the foods of the season… and coming off the holiday season full of cookies, cakes, pies, and candies, this is the perfect time to clean out all the excess sugars. A routine detox takes excess stress off the liver, gut, and brain which allows everything to feel and work better.
Not every detox needs to be the same, and it’s not about deprivation. This season, Dr. Cari is kicking off Dinner with the Doctors on January 14th talking about the value of detoxing this time of year, and will be inviting a representative from Standard Process to talk about different detox options so you can start one that’s right for you. This is a free health class, so don’t miss out! RSVP is required.
“Earthing”
This is a new term for me, but is a great way of saying “spending more time in nature.” Sunlight alone does amazing things for our physical and mental health… so why do we spend so much time indoors? Even with work, taking an extra 5 minutes to stand outside in the fresh air is 5 more minutes than you had before. It’s so simple yet so profound to our immune system and nervous system. Not to mention the grounding effects! Barefoot walking is one of my favorite ways to connect with nature. Outside of even the physical connection to the earth, it provides so much nerve stimulation that can help posture, balance, and brain health. So easy, yet so effective. Get outside!
Connection time
In a world of social media, so many of us lack intimate connection. Even the most introverted of people release oxytocin (also known as the ‘love hormone’) from physical connection such as hugging. This hormone plays a significant role in our overall happiness and well-being.
At the very least, taking time to connect with things or people that bring you joy, make you laugh, or make you feel love, will give you an opportunity to not only live a healthier, happier life… but will also give you the motivation to keep efforting these biohacks and other resolutions to really thrive this year and the many years to come.
At the end of the day, it’s about finding what works best for you. Don’t feel like you need to add all of these changes all at once. Start small, see what works best for you and build yourself up. It’s not a race!
If you found this blog helpful or want to learn more, check out our free health classes, here. As always, we are here to support you in your health journey.
Dr. Naomi Smith, DC