Wellness Tips

Arrive Early

Give yourself time to check in, change, and breathe before your treatment. It helps you receive the full session and settle your nervous system.

At Home: Arrive 15 minutes early to appointments, or wake up 10 minutes earlier for a peaceful morning routine.

Communicate Preferences

Tell your therapist about pressure, areas of focus, and any sensitivities. We adapt oils, temperature, and techniques to your comfort.

At Home: Be honest about your needs with family, friends, and colleagues. Self-advocacy is a form of self-care.

Stay Hydrated

Sip water before and after treatments to support recovery and reduce post-session soreness. Hydration supports every aspect of wellness.

At Home: Keep a water bottle visible, set hourly reminders, and add natural flavors with cucumber or mint.

Create Quiet Space

Keep voices low and phones away to preserve the calm for yourself and others. Silence is a gift you can give yourself.

At Home: Designate a quiet corner, use noise-canceling headphones, or practice silent meals occasionally.

Gentle Stretching

A few minutes of easy neck rolls and shoulder stretches can extend the relaxation from your massage.

At Home: Do 5 minutes of gentle stretching when you wake up or before bed. Focus on areas that hold tension.

Mindful Breathing

Two minutes of slow, nasal breathing before bed can help your body shift into rest mode. Breath is always available to you.

At Home: Practice 4-7-8 breathing: inhale for 4, hold for 7, exhale for 8. Repeat 4 times.

Create Calming Corner

Soft lamp light, a folded towel, and a favorite scent can signal "pause" in a busy day. Your environment shapes your mindset.

At Home: Designate one corner with soft lighting, comfortable seating, and calming elements like plants or crystals.

Sleep Support

Keep a consistent wind-down routine—light reading, gentle stretches, and a warm drink—three nights a week.

At Home: Create a 30-minute wind-down routine. Dim lights, avoid screens, and do one calming activity.

Quick Face Mask (15 minutes)

Ingredients: Honey, yogurt, and turmeric

Steps:

1. Mix 1 tbsp honey with 2 tbsp plain yogurt
2. Add a pinch of turmeric
3. Apply to clean face, avoid eye area
4. Relax for 15 minutes
5. Rinse with warm water

Benefits: Hydration, gentle exfoliation, and glowing skin

Relaxing Bath Ritual (30 minutes)

Elements: Epsom salts, essential oils, candles

Steps:

1. Run bath with warm water
2. Add 1 cup Epsom salts
3. Add 3-5 drops lavender oil
4. Light candles around the bathroom
5. Soak for 20-30 minutes

Benefits: Muscle relaxation and mental calm

Self-Massage (10 minutes)

Tools: Natural oil, soft towel

Steps:

1. Warm a small amount of oil in hands
2. Start with neck and shoulders
3. Use circular motions on temples
4. Massage arms and hands
5. End with deep breathing

Benefits: Stress relief and improved circulation

5-Minute Reset Techniques

Perfect for busy days:

• Desk breathing: 10 deep breaths with extended exhales
• Neck rolls: Slow, gentle circles to release tension
• Hand massage: Rub palms together and massage fingers
• Posture check: Straighten spine and relax shoulders
• Gratitude moment: Name 3 things you're grateful for

Evening Wind-Down

Prepare for restful sleep:

• Digital sunset: Turn off screens 1 hour before bed
• Warm drink: Herbal tea or warm milk
• Journaling: Write down tomorrow's tasks to clear your mind
• Gentle stretch: 5 minutes of yoga or stretching
• Gratitude practice: Reflect on positive moments from the day

Anti-Inflammatory Foods

Support recovery and reduce inflammation:

• Fatty fish (omega-3s)
• Leafy greens
• Berries and cherries
• Turmeric and ginger
• Nuts and seeds

Skin-Supporting Nutrients

Foods that promote healthy, glowing skin:

• Vitamin C rich fruits
• Zinc from pumpkin seeds
• Vitamin E from avocados
• Collagen-supporting proteins
• Plenty of water

Stress-Relieving Foods

Naturally calming nutrients:

• Magnesium-rich dark chocolate
• Complex carbohydrates
• Herbal teas
• Bananas (potassium)
• Green tea (L-theanine)