Simple tools I return to every day

My mornings always start with movement, either strength training or a sweaty HIIT session during the weekdays and yoga or qigong on the weekends, to wake up my body and mind. But once the workout is done, I love to slow things down with a few simple self-care rituals that help me feel grounded, refreshed, and ready for the day ahead.

These four practices have been part of my routine for years. They’re small, intentional moments that support my physical health. Rooted in ancient wisdom and increasingly backed by modern research, I turn to them daily. Afterwards, I refuel with a nourishing breakfast (check out a couple of my smoothie recipes here) and ease into my spiritual practice (more on that in a future blog!).

1. Tongue Scraping

This Ayurvedic practice involves gently scraping the tongue first thing in the morning to remove buildup (called ama in Ayurveda).

WHY I DO IT:

It helps me feel fresher, reduces bad breath, and supports oral hygiene. I prefer this method to using mouthwash. I also use a natural toothpaste to brush my teeth.

WHAT THE SCIENCE SAYS:
Studies show that tongue scraping reduces volatile sulfur compounds (the source of bad breath) and may help improve taste perception and oral health overall.
🔗 Read more on PubMed

HOW I DO IT:

Each morning, after brushing my teeth and before eating or drinking, I gently scrape my tongue from back to front using a stainless steel tongue scraper, rinsing the tool between passes and repeating 5–10 times to remove buildup, then rinsing my mouth with water.

2. Coconut Oil Pulling

Swishing oil around in your mouth for 5–15 minutes may sound odd, but I love how clean my mouth feels after. I use organic coconut oil for its mild taste and antibacterial properties. I do this after I brush my teeth and scrape my tongue.

WHY I DO IT:

It feels like a deep clean for my mouth and may support gum health. I'm also hopeful that it helps with my tooth sensitivity and teeth whitening. I don't have proof that it is helping with these, but I figure it's not hurting me, so I may as well try.

WHAT THE SCIENCE SAYS:
Oil pulling has been shown to reduce plaque, gingivitis, and bacteria like Streptococcus mutans in the mouth.
🔗 Learn more via the National Library of Medicine

HOW I DO IT:

After tongue scraping, I swish about a teaspoon of organic coconut oil in my mouth for 5–15 minutes (I hop into the shower while swishing), then spit it into the trash (never the sink), and rinse my mouth after with warm water.

3. Dry Skin Brushing

Using a dry brush before showering is an invigorating ritual that helps slough off dead skin for a healthy glow, may stimulate lymphatic flow and blood circulation, and some say that it may aid in the reduction of cellulite.

WHY I DO IT:

I love the tingly, alive feeling afterwards—and it’s a great way to gently exfoliate my skin without the use of any products. I use it on my entire body, except for my face, and always brush towards the heart.

WHAT THE SCIENCE SAYS:
While formal research on dry brushing is limited, it's often used to support lymphatic flow and skin turnover. Some experts suggest it may stimulate the nervous system and improve circulation.
🔗 Learn more from the medically reviewed article from Healthline

HOW I DO IT:

Before showering, I use a dry brush with natural bristles to gently brush my skin in long strokes toward my heart, starting at my feet and moving upward towards the heart, using circular motions around joints and avoiding sensitive areas. You can purchase a dry brush at most health food or drug stores.

4. Cold Water at the End of My Shower

I finish my shower with 30 seconds to 2 minutes of cold water. It was a challenge at first, but now I crave it!

WHY I DO IT:

It boosts my mood, leaves me feeling rejuvenated and alive, ready to take on the day. I'm hopeful that it is helping to support my stress resilience. I also spend extra time cooling my digestive system and any sore or inflamed parts of my body in the hopes that it is helping to relieve the inflammation.

WHAT THE SCIENCE SAYS:
Cold exposure may stimulate the vagus nerve, reduce inflammation, and even help regulate mood. It also improves circulation and may support metabolic health.
🔗 Explore the benefits of cold exposure

HOW I DO IT:

At the end of my warm shower, I gradually turn the water to cold and stand under it for 30 seconds to 2 minutes while focusing on calm breathing.

Final Thoughts

Each of these rituals may seem small on their own, but they add up to a morning that supports both my physical health and mental clarity. Recently, on one of my favourite podcasts, Zoe Science & Nutrition, there were two episodes relating to these rituals that I'd love to share with you; The truth about the 5 biggest wellness trends this spring with Liz Earle and Saunas, cold exposure, and your health with Dr. Susanna Søberg, which validated much of what I’m already doing. It’s always encouraging to see modern science catching up with what many cultures have known for centuries.

If you’re curious, start with one. See how it feels. Morning rituals are deeply personal, and the most important part is showing up for yourself—consistently and with care.