Morning rituals that rule: say goodbye to elaborate wellness routines with no basis in fact – these habits come complete with breathwork, meditation, movement and mindful matcha

South China Morning Post

22-06-2025

By now, Netflix's Apple Cider Vinegar has probably left anyone clutching celery juice or sprinkling adaptogen powders into their oat milk latte second-guessing their morning choices. The streaming giant's dramatised retelling of
Australian influencer Belle Gibson 's wellness empire (built entirely on a fabricated cancer diagnosis) is an unsettling reminder that good intentions can quickly be overshadowed by seductive misinformation. Gibson's followers famously swapped chemotherapy for kale smoothies, trusting alternative methods over science – all because an influencer packaged fantasy more beautifully than reality.
Warm lemon water at dawn, anyone? Photo: Trunk Archive
Of course, most
wellness trends today don't exactly involve high-level deception, but there's still a blurry line between routines that genuinely work and those that simply photograph well. Take, for example, the simple act of sipping warm lemon water at dawn, a ritual so beloved you'd think Gwyneth Paltrow had recommended it herself. While scientific support for its detoxifying or metabolism-boosting claims remains modest, lemons do reliably offer hydration, gentle digestive support and a welcome boost of vitamin C. At the very least, it's a pleasant, harmless way to brighten the all-important start of the day.
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Morning wellness enthusiasts often sing the praises of elaborate routines, but for the busiest among us, simpler strategies can hold equal power. Navi Hughes, psychiatric nurse practitioner and founder of Empower Mental Health, regularly coaches women whose calendars read like impossible jigsaw puzzles, insisting that even minimal efforts pay dividends: 'You can get to work a little earlier and go for a walk to set your intentions for the day. You can wake up just 15 minutes earlier or block time in your calendar for mind resets,' she says. Hughes also points out how even one or two minutes of gentle stretches, jumping jacks or brisk walking can upgrade a chaotic morning. 'Stepping outside for 30 seconds for fresh air, deep breaths and sunlight can truly set the stage,' she adds.
Lumie wake-up lights simulate natural dawn and dusk. Photo: Handout
And Hughes isn't exaggerating the transformative powers of movement. Any physical activity, however low-key, can flush anxiety from your system, lowering cortisol and boosting dopamine. Think of it as a spa day for your brain, minus the fluffy robes and cucumber water. 'The effects are phenomenal – it lifts your mood, brings clarity, energy, creativity, and increases productivity. And all it takes is 10 minutes of walking,' Hughes explains, adding that fresh air and sunlight – or even its chic alternative, luxury wellness lamps from brands like Lumie – can genuinely enhance our mood and mental clarity.
For those craving more tranquillity than physical movement alone provides, breathwork and meditation have emerged as scientifically grounded practices. 'Both breathwork and meditation have been shown to help with regulating our stress levels in a sustained way, and the mechanisms behind these results are well understood,' says Anoushka Shenn, a London-based breathwork, meditation and Pilates teacher, and founder of the Office Yoga Company. She describes breathwork as a body-first approach, meaning it influences the body before it reaches the brain – either by slowing the heart rate or activating the calming parasympathetic nervous system.
Journalling and intention setting have emerged as powerful rituals backed up by research. Photo: Handout
Meditation, on the other hand, tackles stress head-on (quite literally). 'Meditation primarily works by affecting the circuitry of the brain – for example, by reducing activity in the amygdala or strengthening the prefrontal cortex,' Shenn says. With regular practice, these rituals deliver more than temporary relief; they effectively train the brain and body to handle stress.
Additionally, journalling and intention setting have emerged as powerful rituals with surprisingly solid credentials. On one side, journalling provides a structured space to process emotions, fostering mindfulness, alleviating stress and offering clarity for the day ahead. Similarly, intention setting comes highly recommended by Hughes: 'Take a moment to set the tone for your day. What do you want to accomplish? How do you want to feel? How can you make the most of today? Starting with intention gives you direction and purpose,' she says.