Strengthen resilience with exercises and effective methods – here's how it works

• 4 min read

There are times in life when everything just becomes too much. A busy schedule, demands in everyday life, physical exhaustion, inner restlessness – sometimes a single additional stimulus is enough to make you feel overwhelmed. In such moments, it helps to be able to fall back on something reliable: resilience – the ability to master challenges well and to remain in balance despite stress.

This inner strength can be built up. Not only mentally, but very concretely through the body - and that's exactly what this article is about. You will learn how you  can use Cell Re-Active Training (CRT) to improve your resilience in a targeted manner and which complementary exercises will help you strengthen your resilience.

Resilience begins in the depths – in your cells

When talking about resilience, many people first think of mental strength. But real resilience is not only created in the mind. It starts much deeper – at the level of your cells. With every challenge in everyday life, millions of cells have to communicate with each other and work together. If this cooperation is disturbed, you lack strength, concentration or emotional stability.

David Overbeck puts it in a nutshell in the video: Man is like a chain - and it is only as strong as its weakest link. In our body, this means that if one part of the system – for example, the nervous system or the organ system – does not work properly, the entire system suffers.

CRT training – a holistic starting point for stable resilience

 Cell Re-Active Training (CRT Training) analyzes where in the body the cooperation of the cells is interrupted – and activates the natural self-regulation process right there. It is not about treating symptoms or making certain areas "better", but about the targeted training of cell communication.

Three body systems play a central role in this:

• The nervous system – important for concentration, perception, stress processing

• The organ system – responsible for care, detoxification and emotional balance

• The meridian or Musculoskeletal system with muscles, tendons and ligaments – the basis for physical strength and flexibility

Only when all three areas work well together again can you feel completely resilient. CRT training provides clear testing options and targeted impulses for this purpose – individually tailored.

Curious? Then take a look at this video by David Overbeck, the developer of Cell-Re-Active Training (CRT training).

CRT training is about using so-called redaters (biophoton reflectors) to initiate conscious reflection on all levels – physical, emotional and mental – and thus enable a natural and tangible development at the cellular level up to the entire personal potential. A gentle, non-irritating method that often gives surprisingly clear impulses for change.

Strengthening resilience in everyday life – with effective methods

In addition to CRT training, you can do a lot to support your resilience. It is crucial that you choose methods that  are reliable, comprehensible and helpful in the long term. Here are some proven exercises that you  can use to strengthen your resilience step by step - without pressure, but with clarity and system.

1. Fixed routines provide support

A structured daily routine helps to stabilize the nervous system. Even small rituals in the morning – getting up at the same time, drinking a glass of water, breathing for a few minutes in peace – create orientation. Especially in times of inner turmoil, this gives you security and a feeling of control.

2. Breathing exercises for more rest

The breath is a direct tool for regulating internal tension. A simple exercise for everyday life:

• Inhale through the nose for 4 seconds

• Hold your breath for 4 seconds

• Exhale slowly through your mouth for 6 seconds

• Repeat for 5-10 minutes

This conscious breathing activates the parasympathetic nervous system – responsible for regeneration and balance.

3. Movement as a gentle impulse

Resilience has nothing to do with performance, but with mobility – also internally. Light exercise such as walking, jogging slowly, or stretching helps the body relieve tension. It is important that the movement should relieve the burden, not make additional demands. Pay attention to your rhythm.

4. Sort your thoughts by writing

Clarity arises when thoughts become tangible. Take a few minutes in the evening and answer in writing:

• What did me good today?

• What challenged me – and why?

• What do I want to do differently tomorrow?

This simple reflection helps to recognize connections and make more conscious decisions.

5. Small breaks for a big impact

You don't have to invest a lot of time to recharge your batteries. Just 2 minutes of conscious rest per hour – getting up, stretching, taking a deep breath – have a positive effect on your ability to regulate. Such micro-time-outs prevent stress from building up.

6. Nutrition as cell support

Well-supplied cells work stably. Make sure you eat fresh, unprocessed food, enough water, healthy fats (e.g. nuts, olive oil) and herbs rich in bitter substances. Reduce sugar, alcohol and highly irritating foods - this relieves your digestive system and strengthens the basis for resilience.

7. Less stimulus, more focus

Digital media can become a permanent burden unnoticed. Consciously limit your screen time – e.g. no emails after a certain time, mobile phone-free zones in everyday life or one free evening per week. This stimulus reduction has a calming effect on the nervous system and promotes inner stability.

8. Nature and relationship – both work

Exercise in nature brings the nervous system into balance. The steady rhythm of a walk, the contact with light and fresh air – all this calms you down. Even a quiet conversation with a trusted person can relieve the burden and open up new perspectives. Both help to process emotional stress better.

Conclusion: Building resilience is a process – and it starts with you