7 Key Wellness Trends And How To Use Them Now
Do you know your Cozy-Core from your Bluezone? Your Kuwa from your Haiku? In todays post we’ll explore the loveliest wellness trends shaping 2024, from the rise of ‘Cozy Cardio,’ to the integration of wellbeing into home design and the significance of Nervous System Regulation.
Let’s get inspired!
1. Cozy Cardio
2024 Wellness Trends
In 2023 we moved away from no pain no gain work outs in favour of more mindful, mobility focused movement activities. And this year sees the trend for being a little gentler continue with the rise of Cozy Cardio sweeping TikTok right now.
If you’re already a fan of Cozy Cardio (or cozy core) you’ll likely love wearing warm and cozy lounge wear. Think cotton leggings or loose fit joggers, super soft knits and fluffy socks. And the trend doesn’t end with active wear, it’s also about setting up a warm and nurturing space to do your home workouts in; candles, calm lighting and your favourite playlist.
Cozy Core Mantra: I soften into this moment
2. Nervous System Regulation
2024 Wellness Trends
Nervous System Regulation is a buzzword in wellness right now, and people are not only waking up to the mind-body connection but recognizing that the mind body dialogue goes both ways. The body informs the mind and cognition, and the mind effects the body.
So what exactly is the nervous system? Good question! Our nervous system plays an important role in all bodily systems, sending signals between the brain, spinal cord and also along the peripheral nerves. Nervous system regulation then, is a series of bodily reactions our nervous system creates in order to reduce heightened arousal (flight or fight) and return the body to a state of calm.
When our nervous system is overwhelmed or out of balance we might feel unable to cope, burnt out, stressed or irritable. Also perhaps finding it difficult to make decisions or feel positively towards others.
So how best to help ourselves slip back into neutral?
Slow Breathing
In the first instance you need to be able to tell if you’re in a heightened state of arousal. That’s to say you need the self awareness and body sensitivity to know, or sense, what’s happening within you. A skill scientists call Interoception. With this self awareness in hand you can use specific mind-body tools to regulate your nervous system if you feel overwhelmed.
Mind body practices like mindfulness, breath work tools and mindful movement techniques are great for both developing self awareness and regulating your nervous system. According to a paper by Zaccaro et al. (2018) titled How Breath-Control Can Change Your Life, researchers observed that psycho-physiological changes could be induced by voluntary control of slow breathing.
Helpful Resources:
- My meditation guide book ‘Inhale. Exhale. Repeat’ features a variety of meditation tools and breathing practices designed to restore calm
- Alternatively, consider booking a training for yourself or your workplace to learn practices with me in person.
3. Wellness Designed Homes
2024 Wellness Trends
The trend for comfort in wellness also extends to the world of interior design. Just last month, Fashion House Max Mara celebrated the 10th anniversary of their much loved teddy bear coat with a 100% cozy, fluffy residence called the Teddy House which popped up in Covent Garden.
Continuing with the wellness at home trend, I recently spoke to Ideal Living Magazine for their latest home design piece which shows readers how to create their own beautiful home meditation space. The takeaway from our conversation was that however much space you have to yourself at home, there are lots of small ways to create a space that sparks joy.
Create your home meditation space and practice this sound + silence meditation I created for Rituals Cosmetics.
What’s behind the growth in home wellness design?
From the perspective of individual psychology, some people feel more motivated when their workout space is inspiring and beautiful. If they set themselves up with a vibrant fridge packed full of health giving fresh food, or light an uplifting aromatherapy candle in their zen space, perhaps they’ll be more likely to sit for their morning meditation, or cook that new recipe they’ve been meaning to try.
And sometimes even the simplest environmental shifts have the power to change our health habits for the better. For example, putting trainers and workout wear next to your bed last thing at night could make it circumstantially more convenient to do that run in the morning. Having a cozy coat and gloves to hand might make you more likely to grab that lunchtime walk, regardless of the weather.
This trend also makes sense from a psycho-social perspective. After all, it’s been a difficult year with upsetting news pouring in from across the globe. To me it’s no surprise that we’re seeking a sense of comfort and coziness in our homes, while we work towards a more peaceful world.
4. Craft Therapy, Mindful Arts + Hobbies
2024 Wellness Trends
Now is the time to find calm through making based hobbies and artistic activities. Think; sewing, crochet, flower arranging, woodwork, writing, painting or poetry.
There is something so calming about sitting down to make something! It’s rewarding to lean a new skill, and also to come away with a tangible creation you can enjoy at home, or gift to a friend. Not to mention that lovely feeling of loosing yourself for a few hours between stitches or paintings.
Earlier this year I collaborated with The National Gallery in London on my latest work ‘The Beauty Of Being’. We wrote short simple poems, practiced meditation, enjoyed several wonderful Spanish paintings and discussed ways we could come back to a sense of being though the beauty of art. If you missed this gallery series you can learn more about art meditations and find activities for you to try on your next trip out in the final chapter of my book, ‘Inhale. Exhale. Repeat.’
And how about you? Do you have an artistic hobby or craft that helps you unwind and feel great? Perhaps something you can pick up when you have a spare 5 minutes one evening, or a little more time on the weekend?
Every Day Makers
You don’t have to be an artist or a professional to enjoy making things. Remember, years ago householders didn’t do online shopping and would have made many of the bits and bobs they needed at home. Like ceramic dishes, sweeping brooms or decorative blankets for example.
And what’s more, pre-netflix, people would have sung tunes and put together little dances or plays to entertain each other of an evening. It’s only a recent thing that the arts have been seen more exclusively as a specialised field.
It’s more than ok to be an amateur and enjoy yourself with a little mindful crafting!
I tend to lean towards journaling, poetry, arts and nature based craft for my hobbies. And I find they work well as pointers back to meditation when I teach workshops. But during 2020 I took a sewing for the home course with Southwell Seamstress Kate Morgan, and that was also quite fun and rewarding, especially as it was a brand new skill!
5. Multi Generational Wellness
2024 Wellness Trends
People are increasingly remembering the value of quality time spent with loved ones. Whether that’s our immediate families, extended relatives or good friends. But with so much to juggle how can we find that time for each other?
A growing wellness trend in 2024 is multi-generational wellness. Which put simply means enjoying wellness activities with loved ones. You might take a class with a relative, scoring quality-time brownie points and keeping fit together as you go. Or schedule a catch up with a friend over a long walk in the park. If you have children that might mean enrolling in a family yoga session together or crafting a home recipe book filled with your families favourite healthy dishes.
Similarly, getting into wellness with your romantic partner can be equally enlightening. Taking a weekly class together, be it cookery, swimming, running club or meditation might add something special to your relationship, and keep your wellbeing topped up at the same time.
Five beautiful books about mindfulness for children – MORE
Blue Zones
If you haven’t already discovered the Blue Zones, you’re in for a treat! In his marvelous documentary guide book, Dan Buettner takes us on a global wellness tour to learn from the people and communities who live the longest and happiest lives in the world. He highlights several regions around the globe and introduces us to key take away tips in terms of what these people do, and don’t do, in order to live well for so long.
I won’t say much more about the book because I don’t want to spoil it for you, but one of the factors contributing to a long life is being able to spend time with younger members of the family or community, as you grow older. Could it be that families and friends that live well together, stay together?
Resources – Blue Zones
- Blue Zones Book: Lessons From The Healthiest Places In The World – Shop On Amazon
Couples spa breaks are already quite popular, but interestingly multi generational wellness is having a moment now, with leading spas in New Zealand adapting spa and wellness activities for children and teenagers. There are even resorts and spas coming out of Qatar offering retreats where children and grandparents are encouraged to spend quality time together as part of the family holiday.
I’ve taught wellness workshops to people of all ages over the years, and in one of my small private meditation groups we have people in their teens through to their mid 90s. Of course, meditation is a timeless practice and much eastern wisdom transcends both trends and generational differences. Yet I do think it’s quite magical to hear people of all ages sharing wise reflections and ideas as a group. We get to learn and grow together and each member has a wealth of insight to share.
6. Make It Caffeine Free?
2024 Wellness Trends To Watch
The trend for low or no alcohol drinks continues into 2024, with people opting for sobriety more often, even if not full time. And I suspect caffeine could follow a similar trend in the coming years. After all caffeine is a nervous system stimulant, and people are keen to calm down and – you got it – regulate their nervous systems!
I LOVE my morning coffee, so I won’t be parting with that any time soon. And I especially love to serve Matcha green tea at my wellness events, but sometimes caffeine isn’t the greatest friend is it – especially after 3 pm? With this in mind It’s nice to have a few caffeine free options in the kitchen for the evenings and to offer friends and visitors who are caffeine free.
Tea Recipe: Kuwa Tea
Clearspring kindly sent me their newest Kuwa and I was glad to try it! Like Matcha but naturally caffeine free Kuwa (桑) is Japanese for mulberry and Matcha (抹茶) is Japanese for powdered tea. Enjoyed in Japan for centuries, this beautiful naturally caffeine free tea is made using sustainably grown mulberry leaves from Kagoshima, where volcanic soils and humid climates make for ideal growing conditions.
The leaves are dried and powdered, and you prepare the Kuwa just as you would a normal matcha green tea.
- 1/4 tea spoon of Kuwa tea
- Warm water
- Whisk and enjoy
I matched my matcha with this lovely little book of Haiku from a Japanese poet I love called Bashō (1644–1694) Haikus are tiny little three line poems packed with beauty and meaning. And Bashō was a master of them! Here’s one for you to ponder, translated by Jane Hirshfeild. I’d love to know what it says to you?
Evan in Kyoto,
hearing the cuckoo cry,
I long for Kyoto.
7. Mindful Travel: Feel Good + Do Good
2024 Wellness Trends To Watch
My prediction is that wellness retreats and mindfulness holidays will continue to grow in popularity, as we wellness enthusiasts seek out lush, digital detox ready, beauty spots to unwind in.
Wellness and mindfulness mini breaks are a great way to meet like minded people, learn from experienced teachers and refresh your perspective. And this trend goes beyond specific mindfulness holidays, as more people expect to see wellness provisions on offer at the hotels or resorts they visit, even if they aren’t part of a specific mindfulness retreat.
What might that look like?
Meditation and mindfulness resources in their hotel suite to help them relax and enjoy the break; nature walks in the local landscape; healthy ‘no bad additives’ lotions and oils for their in-spa beauty products, and local, seasonal produce for their evening meals. Treats that are truly uplifting and holistic. Seeking out sustainably put together venues and menus also means not only can you feel good about treating yourself, but you’ll feel great to be making choices that support the world around you.
We not only want to be loved, but also to be lovely.
Adam Smith
Other Micro Trends To Watch
Outdoors: Mindful walking, hikes in the woodlands, visits to gardens, forest meditation.
Lymph: The lymphatic system spans the whole body and is responsible for waste removal. Lymph massage, facial massage, gua sha, dry skin brushing and body tapping are all exciting avenues to explore.
Joyful Cooking: Part of a wider trend for micro joys, and finding happiness in the little things.
Silence: Less, talking, less loud news, less digital media, more silence, more peace and quiet, more wind blowing in the trees, more quiet yoga, ear health and ear protectors, more headspace, more gaps between activities.
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