Breathe like you’re in a forest
Typically urban shallow breathing deprives us of oxygen, meaning that we tire faster and handle stress much worse. In nature, our breath naturally becomes deeper; there we suddenly “recall” how to fully fill our lungs with a healing air and enjoy each inhale.
The city is not a place where forest is easily accessible, but there is a way out: mindful breathing techniques are an ideal solution. One of the most popular is the “box breath”: inhale through your nose for 4 seconds, hold, exhale through your mouth for 4 seconds, hold. After a few cycles, your body will definitely shift into a calmer, more productive state. If you want to go deeper, explore Wim Hof’s unique breathing practices.
And don’t forget to give yourself a gift of real forest air sometimes: remember that tram 11 will quickly (less than half an hour from the city centre) bring you to Mežaparks—a place where the city noise gives way to silence and freshness.
The big impact of small movements
No one will disagree on the benefits of physical activity. The only challenge sometimes is to find time for it. Here, we want to remind you—movement doesn’t always mean a gym session: shake the dust from your bicycle and use it instead of public transportation whenever the weather allows, or do a quick five-minute youtube workout in your free moment—and that will already be an investment in your well-being.
Fitness trackers and smartwatches can help count your steps, but it’s important to remember: you’re not moving for the numbers on the screen, but for the lightness in your body and clarity in your mind. Even the smallest movements add up to big benefits.
Caring pauses and mini-meditations
Sometimes, just ten minutes is enough to slow down, relax, and refocus. It could be a simple stretch, a page from a book, or a cup of tea—what matters is that it’s your time, free from phones and distracting screens. Small rituals work perfectly too, as long as they bring joy and restore your energy.
In the evening, your brain needs rest—and social media is more of a distraction than a help. Choose offline activities that calm you down, for instance, meditation, relaxed breathing, or a massage. If regular massages aren’t accessible, you can replace them at home—for example, with Pranamat massage mats. These mats with unique lotus-shaped spikes help relieve stress, reboot your system, improve sleep, and support full-body recovery. Essentially, all the benefits of a great massage—just more affordable and in the comfort of your own home.
The brand’s lineup includes massage mats, pillows (including travel-friendly ones), belts, and other accessories in four categories: happy back, clear head, sound sleep, and toned skin.
Olga Grigorenko, Co-founder of Pranamat:
“In the city, it’s especially important to find moments of silence. For me, Pranamat became that tool. Try simply lying on the mat without your phone or a book, allowing yourself to pause, to stop. Such pauses are especially valuable for those who live in an urban rhythm. It is in them that a sense of self returns.”
Sleep is your secret weapon
Good sleep is the foundation of recovery. Eight hours is the ideal target, but even if you get less, it’s important to prepare your body and brain for quality rest. Dim the lights about 15-20 minutes before going to bed, put away your phone, and allow yourself to wind down gradually.
Soothing music, a few pages of a book, or journaling can help. Everyone’s bedtime routine is different, but the goal is the same—helping your brain switch into recovery mode. These habits turn sleep into a true weapon against fatigue and stress.
Smart breakfasts and intuitive eating
How your morning starts largely sets the tone for the whole day. If you have a long, busy schedule ahead, it’s important to fuel your body right from breakfast. In biohacking, this is called a “smart breakfast”—your first meal, carefully balancing protein, fats, and carbs. Think whole-grain oatmeal with berries and seeds, an omelet with veggies and whole-grain toast, or other simple, nutritious options—there are plenty of recipes available online.
Intuitive eating is another key principle. It’s not about the menu, but about your mindset toward food. The idea is to trust your body’s signals and not follow strict restrictions (unless medically required). It’s the ability to know when your body really needs nourishment, without ignoring hunger. So, if lunch is two hours away but all you can think about is food—allow yourself a snack. That’s not breaking the rules—it’s healthy self-care.
Dietary Supplements That Support, Not Replace
What we eat every day doesn’t always give us everything our body and mind need to feel at their best. This is where New Earth—a Latvian brand working with functional mushrooms—comes in. The company explores what lies beyond ordinary nutrition.
Līva Saliņa, founder of New Earth:
“We were the first in Latvia to bring together four of the world’s most researched adaptogenic mushrooms—Chaga, Reishi, Lion’s Mane, and Cordyceps—along with a mushroom complex. They’re not just another supplement, but natural nootropics with bioactive compounds you won’t find in everyday foods.”
The idea behind the formulas is simple: they should work both for people who are just beginning to explore functional mushrooms and for those who are already familiar but looking for something stronger and more effective. The effects people usually notice are sharper focus, steadier energy, better sleep, and greater resilience.
Līva adds:
“For me, New Earth is not only about creating high-quality natural products. It’s also about sharing knowledge—biohacking, healthy routines, small steps that help people feel stronger both mentally and physically.”
The brand’s line includes the most popular adaptogenic mushrooms in capsule form, easy to add into a daily routine. For city dwellers, creatives, and entrepreneurs alike, they’re designed to help turn everyday stress into energy you can rely on.
Take care of yourself—because well-being is the best investment we can make.
A new ritual for calm energy
There are many ways to support yourself — everyone has their own path to balance and inner resources. For some, it’s morning runs and breathing practices; for others, mindful pauses or walks in nature.
One of the most unusual approaches is CCAF—Cacao Apothecary Firm, located in the very heart of Riga: a biohacking café where every drink is crafted with Michelin-level precision and contains no refined sugar. Matcha, cacao, and wild forest Chinese teas are blended here with organic nootropics (Lion’s Mane, Chaga, Reishi, and more) and adaptogens such as vegan collagen, maca, L-theanine, and magnesium.
The result is natural formulas designed for focus, balance, radiance, and sustained energy—without the crash of coffee. CCAF, the first café of its kind in Europe, was born in Latvia and created in collaboration with nutrition experts and scientists as a step toward a new culture of beauty, balance, and longevity.
