Rainforest Vitality Retreat – Exploring HRV

Harnessing Nature's Power for Optimal Living

Ardmay House, Arrochar, Scotland

Date options: 19-22 Oct 2023 | 4-7 Apr 2024

Breathe Light practice

+44 (0)20 8080 1676

Call today to speak with one of our experienced retreat facilitators. They are ready to answer any questions you may have and provide additional information about the Rainforest Vitality Retreat. Take this opportunity to gain valuable insights and ensure this transformative journey is the perfect fit for you. Don’t hesitate, pick up the phone and call us now. Your vibrant, biohacking adventure awaits!

Join us for an exclusive and rejuvenating biohacking experience nestled in the heart of the Scottish rainforest. The Rainforest Vitality Retreat offers a unique opportunity to immerse yourself in ancient practices and cutting-edge techniques that will ignite your vitality and unlock your full potential.

During this transformative retreat, you will embark on a journey of self-discovery, combining breathwork, qigong, heart rate variability training, nature immersion, nutrition, Zone 2 training, and the invigorating power of heat and cold therapy. 

Under the guidance of our expert facilitators, you will learn how to optimise your mind, body, and spirit, and cultivate a vibrant, healthy lifestyle.

Gray Caws coaching in Scotland

Who is this retreat for?


Health Enthusiasts

Deepen your understanding of biohacking techniques and explore cutting-edge practices in a beautiful rainforest setting.


Professionals Seeking Balance

Recharge and recalibrate in a sanctuary of relaxation, introspection, and personal growth.


Fitness and Performance Enthusiasts

Unleash your physical potential, optimize endurance, and enhance athletic performance and recovery.


Mindfulness Seekers

Deepen your practice, foster inner peace, and cultivate a profound connection with yourself and nature.


Those Curious about Biohacking

Explore the potential of biohacking, learn about HRV, breathwork, and practical tools for optimal health and vitality.


Coaches, Mentors, and Clinicians

Gain valuable insights and tools to support clients in their health journey through the integration of biohacking techniques and HRV mastery.

This retreat welcomes individuals from various backgrounds and experiences who are committed to personal growth, self-optimisation, and embracing a vibrant, healthy lifestyle.

No matter your starting point, the Rainforest Vitality Retreat offers a supportive and empowering environment for you to unlock your full potential and thrive in the breathtaking setting of the Scottish rainforest.

What’s included


4-day retreat experience

with master coaches Gray Caws and Andrew Ritchie


Onboarding call prior to the retreat


Transfers to and from Glasgow Central Station


Double or single rooms with shared bathrooms


Group online follow-ups


+ Special Bonus exclusive to this training

Breathe To Thrive Online Course (worth £295)

Be Inspired by Nature – Scotland Retreat

Breathe. Move. Thrive.

AIM corporate coaching


Immerse yourself in the profound art of conscious breathing. Learn ancient techniques and modern methodologies to harness the power of breath for mental clarity, stress reduction, and heightened vitality. Expand your lung capacity, improve oxygenation, and tap into the incredible potential of this fundamental life force.



Delve into the ancient Chinese practice of Qigong, a holistic system that integrates movement, breath, and meditation. Experience the flowing movements, cultivate vital energy (Qi), and balance your body’s energy systems. Enhance flexibility, strength, and inner harmony as you connect with the natural world around you.


Gray Caws teaching qigong by the shore of Loch Long
Female practicing breathwork by Loch Long

Heart Rate Variability (HRV)

Discover the science behind HRV and its significance in optimising health and performance. Learn how to track and interpret your HRV data to gain insights into your autonomic nervous system and stress levels. Unlock the power of biofeedback to cultivate resilience, improve sleep quality, and foster a balanced state of being.


Heat and Cold Therapy

Experience the invigorating effects of heat and cold therapy.  Discover the profound benefits of contrast therapy as you alternate between hot and cold treatments – outdoor wood-smoke sauna and refreshing dip in the loch. Stimulate circulation, boost your immune system, and rejuvenate your body and mind. Let the natural elements of the enviroment amplify the therapeutic effects of this time-tested practice.


Heat and Cold Therapy
Enchanting Trails

Nature Immersion

Immerse yourself in the lush embrace of the Scottish rainforest. Reconnect with the healing power of nature as you explore enchanting trails, and ancient woodlands. Harness the restorative energy of the wilderness, and find solace in the symphony of bird songs and whispering leaves.



Discover the vital role of nutrition in optimising your health and well-being. Delight your taste buds with nourishing, locally sourced meals that showcase the vibrant flavors of Scotland. Gain insights into personalised nutrition strategies that fuel your body and mind for peak performance, mental clarity, and sustained vitality.

Egg salad lunch prepared by our in-house nutritionist
Enchanting Trails

Zone 2 Training

Unleash your physical potential through Zone 2 training – a scientifically proven approach to optimising endurance and cardiovascular fitness. Discover the balance between effort and recovery as you engage in invigorating outdoor activities tailored to your fitness level. Let the rainforest be your playground as you explore trails, and connect with your body in motion.


Join us on this unforgettable journey of self-discovery and empowerment

Whether you are a seasoned biohacker or new to the world of self-optimisation, our experienced team of experts will guide you every step of the way. Together, we will unlock the secrets of the Scottish rainforest and unlock your full potential.

Spaces are limited. Reserve your spot today and embark on a transformative biohacking adventure in the heart of the Scottish rainforest.

Your Investment

£1995.00 £1495.00 per person

Double and single rooms all with shared bathroom facilities.


Rainforest Vitality Retreat

Exploring HRV in the heart of the Scottish rainforest

Price Options

The Venue – Ardmay House Retreat Centre, Arrochar, Scotland

Ardmay House Retreat Centre, Arrochar, Scotland
The grounds of Ardmay House Retreat Centre

Ardmay Retreat Centre is a stunning venue located in the heart of the Loch Lomond and Trossachs National Park in Arrochar, Scotland.

This charming retreat centre offers a peaceful and secluded setting that is ideal for personal growth and development, team building, and group retreats.

The centre is surrounded by breathtaking scenery, including hills, forests, and the beautiful Loch Long. Ardmay Retreat Centre has a range of accommodation options to suit all needs, from comfortable single, twin and double rooms.

The centre also offers a range of facilities, including a large meeting room, a meditation room, a dining hall, and a spacious garden.

Your Coaches

Andrew Ritchie, Master Oxygen Advantage Coach

Andrew Ritchie

Meet Andrew, one of the first Hanu Health teacher trainers and a key member of our team. With over 20 years of experience in the outdoor health and wellness industry, Andrew has helped thousands of children and adults become more resilient and achieve their goals through a variety of activities.

Andrew is a Master Oxygen Advantage instructor with a specialised interest in heart rate variability. He’s also the founder of Performance Breathworks, a company that provides coaching and training in breathwork, mindfulness, and biofeedback.

As a Hanu Health teacher trainer, Andrew works closely with Dr. Jay Wiles, the founder and director of the Hanu Certified Coach Programme, to develop and deliver high-quality training to our students. He is passionate about helping others achieve optimal health and well-being and brings a compassionate and empathetic approach to his teaching.

Andrew works with a wide range of clients, including corporates, professional and amateur athletes, schools, and individuals, as well as organising and leading retreats and adventure holidays. He is committed to staying up-to-date with the latest research and techniques in the field, so you can be sure you’re receiving the most advanced and effective training available.

If you’re looking to become a Hanu Health Certified Coach, you couldn’t be in better hands than with Andrew and our team.

Sign up for our certification programme today and start your journey towards better health and well-being.

Gray Caws Founders & Director of Adventures In Movement

Gray Caws

Meet Gray, a UK specialist personal trainer, running coach, and breath coach who believes that mental and physical health is optimised by efficient breathing, a focused mind, and body awareness.

With a master certification in the Oxygen Advantage® and Buteyko methods, Gray is a recognised expert in breathwork and regularly works with clients to improve their breathing efficiency and overall health.

He trained with internationally-renowned coaches Patrick McKeown (breath), Lee Holden (meditation, tai chi, and Qigong), and Danny Dreyer (ChiRunning).

Gray is also the founder and director of Adventures In Movement, a company that provides coaching and training in breathwork, mindfulness, and movement.

He has had the privilege of guiding the breathwork sessions on the ASICS Movement For Mind programme, led by prominent mental health researcher Dr. Brendon Stubbs. The programme launched in 2021 and documented the mental well-being of a group of nearly 200 volunteers with remarkable results, showing that 70% of participants were more active after completing the programme.

With his unique blend of expertise in breathwork, movement, and mindfulness, Gray is committed to helping his clients achieve optimal health and well-being. 

Margaret Ritchie – Nutrition Coach

Margaret Ritchie

Nutrition Coach

Meet Margaret, a Practical Nutrition Coach with The Nutrition Coach Academy who is passionate about helping others on their journey to better health and well-being.

With over 20 years of experience managing a busy kitchen serving home-cooked food to children and adults, Margaret has built up a wealth of knowledge and practical cooking skills. Her interest in nutrition and wellness led her to pursue a career as a Practical Nutrition Coach, so she could help even more people achieve their health goals.

Margaret understands the importance of nutrition in promoting optimal health, and she is particularly interested in the relationship between nutrition and heart rate variability (HRV). She believes that a healthy diet can have a positive impact on HRV, which in turn can improve overall health and well-being.

Margaret is also a mother of two grown-up children and a grandmother to four. In her free time, she loves to grow fruits and vegetables in her garden in Arrochar, which she incorporates into her cooking whenever possible.

As a member of the Complementary Medical Association, Margaret is committed to providing high-quality, evidence-based nutrition coaching to her clients.

More on Heart Rate Variability (HRV)

Breathwork and HRV are closely related because breathing patterns have a significant impact on HRV.

HRV refers to the variation in time between consecutive heartbeats, which is controlled by the autonomic nervous system (ANS). The ANS is responsible for regulating many involuntary functions in the body, including heart rate, breathing, and digestion.

Breathing patterns can influence HRV. When you take slow, deep breaths, you activate the parasympathetic nervous system, which is responsible for relaxation and can increase HRV. On the other hand, when you take rapid, shallow breaths, you activate the sympathetic nervous system, which is responsible for the “fight or flight” response and can decrease HRV.

Breathwork techniques can be used to improve HRV by teaching clients how to regulate their breathing patterns to activate the parasympathetic nervous system and promote relaxation. By improving HRV, clients can experience a range of benefits, including reduced stress, anxiety, and depression, improved sleep, and better overall health and well-being.

Woman practicing Resonance Frequency Breathing
Following the nature trail by Loch Lomand

Spending time in natural environments has been shown to reduce stress and improve overall well-being, and these benefits may be mediated in part by changes in HRV.

Research has shown that exposure to natural environments, such as forests, can increase HRV, which is associated with improved parasympathetic activity and reduced sympathetic activity. This can lead to a relaxation response in the body, which can help to reduce stress and improve overall health.

One theory is that exposure to natural environments triggers a sense of awe and wonder, which can lead to increased positive emotions and a shift in attention away from negative thoughts and feelings.

In addition, being outdoors in nature can also provide opportunities for physical activity, which can further improve HRV and overall health.

So, if you’re looking to improve your HRV and overall well-being, spending time in nature may be a simple and effective way to do so.

What Our Clients Say

The coaches and the group make for a wonderful experience whether you are on the trail, during Qigong session or enjoying breakfast, there is great synergy with this group.

Pedro Sanjurjo

Co Founder, Scarab Brewing

Gray is a great and passionate teacher with different fields of expertise. He has a broad vision on breathwork and on its practical uses.
Sara Bigatti

Movement and Breath Coach


Q: Do I need prior experience in biohacking or any specific practices?

 A: No prior experience is necessary. The retreat is designed to accommodate participants of all levels, whether you are new to biohacking or have some experience. Our expert facilitators will guide and support you throughout the journey, ensuring a positive and enriching experience.

Q: What is the duration of the retreat?

A: The Rainforest Vitality Retreat is typically a 4-day immersive experience starting at 2pm on the Thursday and conculding 1 pm on the Sunday (pick up Glasgow Central Station at 12 noon on the Thursday), allowing ample time for deep exploration, practice, and rejuvenation in the serene setting of the Scottish rainforest.

Q: What should I bring with me to the retreat?

A: We recommend bringing comfortable clothing suitable for movement and outdoor activities, as well as any personal items you may need for your stay. A detailed list of suggested items will be provided upon registration.

Q: Are meals provided during the retreat?

A: Yes, nourishing meals are provided throughout the retreat, showcasing locally sourced ingredients and vibrant flavors. We strive to accommodate dietary restrictions and preferences. Please let us know about any specific dietary needs when you register, and we will do our best to accommodate them.

Q: Will there be free time for personal exploration or relaxation?

A: Yes, the retreat schedule includes designated free time for personal reflection, relaxation, and exploration of the rainforest surroundings. You will have the opportunity to connect with nature, journal, or simply unwind in the tranquil atmosphere.

Q: Is accommodation included in the retreat package?

A: Yes, accommodation is included in the retreat package. We have single or double rooms with shared bathroom facilities. We have sole use of the house which is on the shore with private beach providing a peaceful and rejuvenating atmosphere.

Q: What safety measures are in place during the retreat?

 A: The safety and well-being of our participants are paramount. We take necessary precautions and adhere to local guidelines to ensure a safe and secure retreat experience. Our team will provide information on safety measures and protocols closer to the retreat start date.

Q: Can I participate in all activities if I have physical limitations or health concerns?

A: We strive to make the retreat accessible to all participants. Please inform us of any physical limitations or health concerns during the registration process so that we can make appropriate accommodations and modifications to ensure your comfort and safety.