Biohacking Expert Swears by This Simple Daily Habit to Clear Your Mind and Reduce Stress
Meditation feels out of reach for a lot of people. If the mere idea of sitting still with your own thoughts for an extended period of time sounds stressful, we hate to break it to you, but you’re exactly the type of person who could benefit from it most. Research suggests meditation may help reduce anxiety and improve how we respond to stress, making it a practical tool for handling pressure and a worthwhile addition to your routine.
Men’s Journal spoke with biologist Gary Brecka, founder of The Ultimate Human, who relies on meditation as a staple in his longevity-focused morning routine. Unlike the 30-minute guided meditation videos you've likely found on YouTube, Brecka's meditation routine is approachable, making it easy to start and stick with.
"My meditation is simple: breath-led stillness to take control of my nervous system before the day takes control of me," he says.
Related: Biohacking Expert Shares His Surprisingly Accessible Morning Routine for Peak Performance
Gary Brecka's Meditation Routine
Perform three rounds of 30 deep nasal breaths with a relaxed exhale hold. Stare towards the morning light if you have the ability to do your meditation outside.
"I sit upright, eyes soft, sometimes staring at the horizon if I’m outside," he says. "I keep my attention on breath and body. Thoughts show up, I just let them pass. Some mornings, the breathwork is the meditation."
Since he began meditating regularly, Brecka says his focus has improved, and his baseline stress has dropped.
"I’m not as reactive," he explains. "I come out of it a little foggy for a few minutes, then it’s like someone wiped the lens clear. Thinking is cleaner, problem-solving is easier, and the 'noise' of the day hits me with far less force."
Related: Experts Reveal 7 Unexpected and Subtle Signs of Low Testosterone in Men