Holistically biohack your way through Winter

Winter is coming - and it’s not something to fear, but an opportunity to thrive.

At Aro Ha, we believe that the cooler months are more than just a time to cosy up indoors. They’re an invitation to elevate your health, boost resilience, and embrace nature’s natural reset button.

As the temperature drops, it’s the perfect time to holistically biohack your way through winter with simple, powerful practices that support your body, mind, and spirit.

From supercharged breakfasts to the invigorating power of cold immersion, our team of wellness experts has compiled their top tips to help you stay strong, focused, and energised through the season. This is your guide to Aro Ha's way of biohacking.

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Ready to take on winter like never before?

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1. Supercharge your morning porridge - Nothing beats a warm bowl of porridge on a crisp morning.

Head Chef, Marika, suggests adding:

• Seeds (chia, flax, hemp): Omega-3s & antioxidants to fight inflammation
• Nuts (almonds, walnuts): Healthy fats & protein for lasting energy
• Berries (blueberries, goji): Polyphenols to support immunity
• Spices (turmeric, cinnamon, ginger): Anti-inflammatory and blood sugar balancing

2. Boost your vitamin intake - While superfoods are an important source of nutrients, winter requires extra immune support.

Aro Ha co-creator, Damian, biohacks with these key supplements:

• Vitamin D: Supports immune function & reduces inflammation
• Vitamin C: Boosts white blood cell activity & supports healing
• Zinc: Enhances immune signaling & viral defense

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‍3. Keep moving - Movement boosts immunity and combats the winter blues.
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Ryan, our movement expert, suggests these winter-friendly exercises that don’t require a gym:

• Hanging: From a pull-up bar or door frame, this decompresses your spine, strengthens your grip, improves posture, and engages the core
• Natural movement: Walking, dancing, stretching, or primal movement patterns – move in ways that feel good
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4. Be mindful of digital use - With shorter days, it’s easy to get stuck in screen overload.

Retreat Leader Chris suggests filling your evenings more intentionally:

• Start by turning your devices on Airplane mode
• Light the fire and stretch
• Get creative in the kitchen with seasonal meals that might take a little more prep time
• Play with your kids!

Shifting your focus from screens can bring calm and connection to your evening.

‍5. Prioritise sleep - Rest is essential for fighting off seasonal bugs.

Aro Ha Yoga teacher Rumour shares her tips for a solid nighttime routine:

• Dim lights early to reduce blue light exposure and signal bedtime
• Sip herbal teas like chamomile or valerian root to relax
• Try brain dumping or gratitude journaling to calm your mind

6. Don’t shy away from the cold!  

"The cold is an invitation, not a punishment." – Dr. Susanna Søberg

When the temperature drops, our instinct is often to retreat, pile on blankets, and turn up the heat. But what if the cold itself holds a secret to better health, deeper rest, and greater resilience?

At Aro Ha, we’ve discovered that embracing winter - and the cold - can be one of the most powerful biohacks for body and mind.

“Remember to respect the cold – any temperature you perceive as uncomfortably cold is a good place to start. You can always go colder next time. It's better to stay in for a shorter period of time, exit and naturally rewarm rather than staying in to long and causing an after-drop (uncontrollable shivering and in requirement of external warming sources)”.

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Retreat leader and Wim Hoff Educator Laura Warren shares her insights:

Why cold exposure works:

Cold exposure is much more than a wellness trend; it’s a science-backed method for improving physical and mental health. By subjecting your body to cold temperatures, you activate several profound benefits:

• Strengthens the immune system: Exposure to cold increases the production of white blood cells, which help to fight infections and boost your overall immunity. This is especially crucial in winter when bugs are more prevalent.
• Reduces inflammation & muscle soreness: Cold exposure helps to improve circulation, reduce inflammation, and relieve muscle tension, making it an excellent recovery tool after exercise.
• Builds mental resilience: Regular cold immersion boosts dopamine and norepinephrine levels - neurotransmitters responsible for improving mood, focus, and stress tolerance. Over time, this practice helps you build resilience against both physical and emotional stress.
• Improves mental clarity: The initial shock of cold water can be invigorating, and as you adapt, it sharpens mental clarity, making you feel more present and focused throughout the day.
• Promotes deeper sleep: Cold exposure can improve your quality of sleep by reducing inflammation, boosting hormone balance, and calming the nervous system.
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“You cannot armour against the cold by tensing up - Keep the shoulders soft, jaw relaxed and intentionally surrender to the sensation. Soft, slow breathes in and out through the nose communicate to your body you have got this”

How we practice cold exposure at Aro Ha

At Aro Ha, we integrate cold therapy in several ways:

• Lake & river plunges: Dipping into cold natural waters not only awakens your body but strengthens your connection with nature.
• Cold showers: Simple and effective, cold showers activate your circulation and revitalise your body after a long day.
• Contrast therapy: Alternating between hot saunas and ice baths creates a dynamic temperature shift that promotes detoxification, improves circulation, and boosts recovery.
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Start with a 3-day cold exposure challenge

Want to experience the benefits yourself?

Try this simple cold exposure challenge at home:

• ‍Day 1: At the end of your shower, turn the water cold for 15 seconds. Focus on your breath and embrace the shock.
• ‍Day 2: Increase to 30 seconds. Continue to breathe deeply and stay calm, allowing your body to adjust to the cold.
• ‍Day 3: Try 45 seconds to 1 minute of cold water. Feel the energy shift as your body becomes more accustomed to the cold and your mood improves.
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By gradually increasing the exposure, you’ll start to feel the powerful physical and mental benefits of cold immersion. It may seem uncomfortable at first, but the results will speak for themselves. Cold exposure is a simple, yet transformative practice that has the potential to reset your body and mind.

Ready to embrace the cold?

Winter isn’t just about hibernating - it’s an opportunity to strengthen yourself from the inside out. Ready to take the leap and experience the rejuvenating power of the cold?

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