BLOG 321: THE HEALTHIEST THINGS I DO EACH DAY, AND THEY'RE COMPLETELY FREE

But I also think it’s really important to share some of the simple, powerful wellness practices that I do daily, the ones that cost absolutely nothing. These are habits that take little or no time and yet offer some of the most transformational benefits for my body, mind, and soul.

Here’s my list of the completely free (and incredibly effective) things I do each day to support my health and happiness. I hope they give you some inspiration for your own daily routine.

Barefoot grounding

I take a few moments to stand or walk on grass, sand, or earth with bare feet. It instantly calms my nervous system and helps me feel rooted and grounded. There are so many benefits to this simple practice.

While I tend to do this more often in the spring and summer, I really want to make an effort to continue it into the colder months this year too. On warmer days, I walk barefoot in my garden, sometimes combining it with a short yoga session, breathwork, or just sitting with my feet and hands connected to the earth.

Why it works:

Grounding (or “earthing”) is the practice of physically connecting to the earth’s natural energy. Research suggests that grounding can help reduce inflammation, improve sleep, lower stress, and even support cardiovascular health.

I don’t live near the sea, but I visit the coast whenever I can. The moment I arrive, I take off my shoes and socks and walk barefoot on the sand or paddle in the sea. Immersing your feet in sand or seawater has also been shown to support both physical and mental wellbeing.

Morning light

If the weather is good, I step outside first thing. If it’s raining or cold, I simply open a window and let the light in. Just a few minutes of morning sunlight in my eyes has a huge impact on my mood, energy levels, and sleep quality.

Why it works:

Exposure to morning light helps regulate your circadian rhythms, the natural internal clock that controls your sleep-wake cycle. Studies show that even brief exposure to sunlight can help boost serotonin levels and support healthy melatonin production at night.

Yoga

Yoga has been part of my daily routine for almost 22 years. I first started practicing as I recovered from a chronic autoimmune illness in my early 20s. Since then, it’s been a daily constant, sometimes just a few simple poses, sometimes a longer, more dynamic flow.

Around 80% of my yoga practice has been at home. It’s free, easy, and all I need is your body (though a mat or towel is nice). It’s one of the best things I do for my mind, body, and soul.

Being in nature

Trees, birdsong, the smell of plants, I love it all!  Even on the busiest days, I try to immerse myself in nature. Whether it’s a short walk, some time in the garden, or just sitting by a window looking out at greenery, it makes such a difference.

Why it works:

Spending time in natural environments is proven to lower cortisol (stress hormone) levels, reduce anxiety, and boost mood and cognitive function.

Daily walks

Gentle movement, fresh air, noticing the world around me, walking clears my mind like nothing else. I aim for at least 10,000 steps a day. This habit became solid during the 2020 lockdown, when we were allowed one daily walk under government guidelines.

Before then, I was active, but not consistent with mindful walking. That daily 30-minute walk became my daily focus, and I’ve kept it going ever since. The only time I’ve paused was after foot surgery last year. I realised during recovery just how important walking is for my emotional wellbeing, hormone balance, and mental clarity not to mention physical health as 8 weeks without walking really showed me that!

Shaking or jumping

When I feel stuck or tense, I shake out my arms and legs or bounce gently on the spot. It’s such a simple yet powerful way to shift energy and get things moving.

This is inspired by Qi Gong which is an ancient Chinese practice involving slow movement, breathwork, and energy cultivation. Shaking in Qi Gong is used to release blocked energy (Qi), relax the nervous system, and improve circulation.

Benefits:

• Reduces stress and anxiety

• Improves energy flow and circulation

• Enhances emotional regulation

Deep breathing

Throughout the day, I pause to breathe deeply through my nose and out slowly through my nose. It instantly grounds me. I combine this with my yoga practice too.

My go-to breath pattern:

• Inhale for a count of 4

• Let the abdomen rise

• Exhale for a count of 6

• Let the abdomen lower

If there’s one wellness hack I could recommend to everyone, no matter your age, health, schedule, or budget, it would be deep breathing. It’s free, fast, and transformational.

Face Yoga

A few mindful minutes of facial massage with my hands or a tool helps release tension and boost blood flow. I do the full Face Yoga routine daily, including facial exercise, acupressure, and relaxation, but massage is the part that always feels the most nurturing.

If you’re new to this:

You can find free face yoga tutorials on my YouTube channel — there are over 1,000 videos on face yoga, yoga, breathwork, and wellness practices.

Being grateful

I think of or jot down three things I’m grateful for every day. They’re often small, like my cup of tea, a smile from my daughter, or a bird I saw outside. But this tiny practice has a huge impact on my mindset.

I even start my day by saying “thank you” out loud as soon as I open my eyes.

Want more free wellness support?

If you’d like to explore more, here are some free resources to get started:

• My YouTube Channel – Over 1,000 free videos on face yoga, breathing, yoga, and wellness

• The Face Yoga Expert Podcast – Weekly insights, interviews, and tips

• Face Yoga Resources – Videos, blog posts, and courses for all levels

I hope you find some of these practices helpful to weave into your own daily routine. Wellness doesn’t have to be expensive or time-consuming, sometimes, the most powerful habits are also the simplest.