Biohacks of the day

Sometimes it's the small changes that make the biggest difference. Biohacking means using targeted methods to strengthen your body and mind, gain more energy and sustainably improve your quality of life.

With us, you have the opportunity to get to know and try out these biohacks as part of our activity programme. From ice bathing to breathing techniques and much more - each biohack is a small key to more vitality and balance.

In this article, we introduce you to the various biohacks that you can experience during your stay with us - natural, effective and inspiring.

 

 

Ice bathing

Ice bathing is an effective biohack because it makes targeted use of natural stimuli to optimise body and mind. The conscious cold stimulus activates the autonomic nervous system, promotes blood circulation, strengthens the immune system and lowers inflammation levels. At the same time, the release of dopamine and noradrenaline is stimulated - this lifts the mood, increases concentration and reduces stress. On a hormonal level, it can regulate cortisol levels and stimulate fat burning (especially brown adipose tissue). Ice bathing therefore acts as a natural, holistic upgrade for health, performance and mental strength.

Barefoot experience (grounding)

Grounding - walking barefoot on natural surfaces such as earth, grass or sand - is a gentle but effective biohack. Through direct contact with the earth, the body absorbs free electrons, which have an anti-inflammatory effect and can reduce oxidative stress. Studies show that grounding can improve sleep, regulate stress hormones such as cortisol and calm the nervous system. It supports the body's natural grounding, harmonises heart rate variability and promotes general well-being - a simple, free tool for biological self-optimisation.

Breathwork

Breathwork is a powerful biohack because conscious breathing techniques can have a direct impact on the autonomic nervous system, heart rate, blood pH and hormone balance. Depending on the technique, Breathwork can reduce stress, activate the parasympathetic nervous system, optimise oxygen uptake or mobilise energy in a targeted manner. It has a regulating effect on cortisol levels, improves cell supply and increases resilience to mental and physical stress. Breathwork therefore utilises one of the body's most basic functions - the breath - as a targeted tool for improving performance, regeneration and emotional balance.

Your biohacks of the day could look like this:

Spinning

Spinning is a highly effective biohack because it combines targeted, intensive endurance training with music, mental focus and group dynamics. The combination of interval exercise and rhythmic movement activates fat metabolism, improves cardiovascular fitness and increases the release of happiness hormones such as dopamine, endorphins and serotonin. At the same time, it improves insulin sensitivity and lowers stress hormones such as cortisol. By specifically controlling intensity and heart rate, spinning can be used as an effective tool for biological self-optimisation - for more energy, mental clarity and physical performance.

DIY lymphatic drainage & fascia care

DIY lymphatic drainage and fascia care are simple but effective biohacks for self-regulation of the body. Targeted massage techniques, gentle strokes along the lymph channels and fascia rolls stimulate the lymph flow - this supports the removal of metabolic waste, reduces swelling and strengthens the immune system. At the same time, fascia care improves tissue circulation, promotes mobility and loosens adhesions in the connective tissue. These techniques activate the body's own regeneration, reduce inflammation and improve body awareness - a natural reset for vitality, detox and stress reduction.

Forest bathing

Forest bathing - the mindful immersion in the atmosphere of the forest - is a natural biohack with a profound effect on body and mind. The essential oils of the trees (terpenes) have been proven to strengthen the immune system, lower stress hormones such as cortisol and promote the release of serotonin. At the same time, the green environment has a calming effect on the nervous system, regulates blood pressure and improves heart rate variability. Forest bathing reduces mental fatigue, promotes creativity and lifts the mood - a simple, natural approach to biological self-regulation that harmonises body, mind and soul.

Heart coherence breathing

Heart coherence breathing is a highly effective biohack that brings the heart into a coherent state through conscious, rhythmic breathing (5 seconds in, 5 seconds out, 6 breaths per minute) - this means that the heartbeat, breathing and nervous system vibrate in harmony. This synchronisation activates the parasympathetic nervous system, immediately reduces stress, lowers cortisol levels and improves heart rate variability (HRV), an important indicator of resilience and health. Practised regularly, it promotes emotional balance, mental clarity and inner calm - a simple, effective tool for strengthening self-regulation and performance.

Progressive muscle relaxation

Progressive muscle relaxation (PME) is an effective biohack that specifically reduces physical and mental tension. By systematically tensing and relaxing individual muscle groups, the autonomic nervous system is calmed, body awareness is sharpened and stress reactions are measurably reduced. The technique improves circulation, lowers blood pressure, regulates cortisol levels and promotes restful sleep. As an easy-to-learn method, PME strengthens the ability to relax deeply and supports long-term regeneration, resilience and well-being - a scientifically proven tool for self-optimisation.

Yoga Nidra

Yoga Nidra, also known as "yogic sleep", is a powerful biohack for deep relaxation and neuronal regeneration. In this guided state between wakefulness and sleep, the nervous system is calmed, the parasympathetic nervous system is activated and cortisol levels are lowered. Studies show that 30 minutes of yoga nidra can have a similarly regenerative effect as several hours of sleep. It improves the quality of sleep, promotes neuroplastic processes and supports emotional processing. By focussing attention in a relaxed state, yoga nidra is an accessible tool for stress reduction, mental clarity and holistic regeneration.

Walking

Walking is one of the simplest yet most effective biohacks. Just 20-30 minutes of walking a day activates the metabolism, lowers blood sugar levels, promotes fat burning and regulates the hormone balance - especially cortisol and insulin levels. At the same time, regular walking supports the function of the lymphatic system, improves blood circulation and has a calming effect on the nervous system. In the fresh air and daylight, vitamin D production is also stimulated and mood is lifted by increased serotonin release. A natural reset button for body, mind and psyche - can be used anytime and anywhere.

Hydrogen water

Hydrogen water - drinking water enriched with molecular hydrogen (H₂) - is considered an innovative biohack for cell regeneration and the reduction of oxidative stress. The dissolved hydrogen acts as a selective antioxidant that can neutralise harmful free radicals without disrupting important signalling molecules. Studies suggest that hydrogen water inhibits inflammation, supports mitochondrial function, promotes regeneration and can even improve athletic performance. It is tasteless, easy to integrate into everyday life and a modern approach to internal cleansing and performance optimisation at a cellular level.

Sauna

The sauna is a traditional but highly effective biohack to promote health, regeneration and longevity. The intense heat stimulus increases blood circulation, activates the metabolism and stimulates detoxification via the skin. At the same time, regular sauna sessions promote the release of growth hormones, lower blood pressure, reduce chronic inflammation and regulate cortisol levels. The artificially generated "heat stress" reaction stimulates so-called heat shock proteins, which have a cell-protecting effect and improve mitochondrial function. Sauna strengthens the immune system, improves sleep and has been proven to increase life expectancy - a relaxing shortcut to holistic self-optimisation.

Herbal walk

A herb hike is a nature-based biohack that combines knowledge, exercise and mindfulness in a unique way. Consciously exploring and collecting local wild herbs not only strengthens the immune system through exercise and fresh air, but also deepens your connection to nature and your own body. Many wild herbs contain highly concentrated vital substances, bitter substances and secondary plant substances that promote detoxification, digestion, hormone balance and cell protection. Mindful engagement with the plant world also has a stress-regulating effect, grounds and promotes intuitive health care - an original biohack for body, mind and instinct.

Sunrise hike

A sunrise hike is an effective biohack that combines exercise, light therapy and experiencing nature. Early walking in nature activates the circulation, stimulates the metabolism and promotes the release of mood-boosting neurotransmitters such as serotonin and dopamine. The natural morning light resets the internal clock, stabilises the circadian rhythm and thus improves sleep quality, hormone balance and energy levels. At the same time, consciously experiencing the sunrise strengthens mindfulness and mental resilience. A sunrise hike is therefore a powerful, holistic start to the day - natural, regenerating and energising at the same time.

Or it could also look like this:

Pelvic floor mini-retreat "Healthy pelvic floor through yoga & breathing"

In this workshop, you will learn how closely the pelvic floor is linked to posture, breathing, inner strength and relaxation. You will gain valuable theoretical knowledge about the anatomy and function of this often forgotten centre of strength - and learn how you can consciously target, strengthen and relax it through targeted yoga exercises and breathing techniques in everyday life. For more stability, lightness and body awareness.

Relaxation with brainwave entrainment (binaural beats)

Brainwave entrainment with binaural beats is an innovative biohack that uses special sound frequencies to synchronise the brain to specific frequency ranges. This technique promotes relaxation, concentration, creativity or deep meditation, depending on which frequency is used. Binaural beats can help to achieve the alpha, beta, theta or delta state, which is associated with various mental and physiological benefits, such as stress reduction, increased focus and improved sleep quality. It is an easy-to-use, effective approach to promoting mental health and performance.

Walking meditation with mindfulness exercises

A mindful walk as an effective biohack for more inner peace and mental clarity. Through conscious walking, breath awareness and small mindfulness impulses, you will find your way back into the moment, regulate your nervous system and strengthen your resilience - step by step.