The world of wellness is full of trends, but let’s be honest – not all of them are worth your time. Some deliver genuine mind-body benefits, while others are just expensive gimmicks dressed up as self-care. So how do you separate the game-changers from the hype?

As a clinical hypnotherapist, life cost and energy healer, I mentor high performers for a living and have seen the results of every wellness hack in the book. Here are five trends that actually make a difference, plus a few that just aren’t worth the investment…

1. Ice Baths – The Cold Truth

It’s no surprise that ice baths are having a moment. Elite athletes have used cold therapy for years to speed up recovery, and now, thanks to people like Wim Hof, the mainstream is catching on.

Why it works:

• Reduces inflammation and muscle soreness
• Boosts mood by triggering a flood of feel-good neurotransmitters
• Enhances resilience by training your nervous system to handle stress

Pro tip: Start slow – 30 seconds to a minute in cold water can already have benefits. You don’t need to plunge into an ice bath on day one. Even finishing your shower with 30 seconds of cold water can work wonders.

2. Breath Work – The Power of Oxygen

Your breath is the remote control to your nervous system, and mastering it can have transformative effects on your body and mind. 

Why it works:

• Lowers stress by activating the parasympathetic nervous system
• Increases oxygenation, boosting focus and energy
• Helps regulate emotions and improve resilience

Pro tip: Start with a simple practice like box breathing – inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4. Once you’re comfortable, explore deeper methods like diaphragmatic breathing.

3. Shakti Mat – Acupressure for the Win

At first glance, lying on a mat covered in tiny plastic spikes seems… well, painful. But once you get past the initial discomfort, the Shakti mat (or any acupressure mat) can be an incredible tool for relaxation and recovery.

Why it works:

• Increases blood flow and circulation
• Helps release muscle tension and stress
• Encourages the production of endorphins for deep relaxation

Pro tip: Try using it for 10-20 minutes before bed to melt away tension and improve sleep quality.

4. Infrared Sauna – The Heat Hack

Unlike traditional saunas, which heat the air around you, infrared saunas use light waves to warm your body from the inside out. The result? Deep detoxification and relaxation without the suffocating humidity.

Why it works:

• Aids detoxification by promoting deep sweating
• Supports muscle recovery and reduces inflammation
• Boosts circulation and skin health
  

Pro tip: Stay hydrated and start with short sessions (10-15 minutes) before building up to 30-40 minutes. And yes, it’s normal to feel totally blissed out afterward!

5. Heart-Mind Coherence – Syncing Your Inner Systems

This might sound a bit “woo,” but science backs it up. Heart-mind coherence refers to the alignment between your heart rhythms and brain activity, leading to a state of inner balance and clarity.

Why it works:

• Reduces stress and promotes emotional regulation
• Enhances focus and cognitive function
• Improves overall well-being and resilience

Pro tip: Try a simple practice: Close your eyes, slow your breathing, and focus on feelings of gratitude. This can shift your nervous system into a state of coherence in just a few minutes.

Now for the wellness trends that aren’t sustainable…

Not everything labeled as “wellness” is actually good for you. Here are a few trends that sound impressive but wont keep you feeling good for long:

• Juice cleanses – Drinking nothing but juice for days might seem like a fast track to health, but it often leads to energy crashes, nutrient deficiencies, and hunger pangs. Your body detoxes just fine on its own.
• Digital wellness apps that track everything – These can increase anxiety around health metrics without necessarily improving outcomes. They also increase reliance on the phone which then has a negative effect.
• Intermittent fasting without guidance – While beneficial for some, many people follow extreme versions that lead to unhealthy eating patterns and metabolic disruption.

Charlotte Carter is the Founder and CEO of I Dare To Leap Ltd, where she mentors high performers to transform their lives through targeted coaching and energy work. As a clinical hypnotherapist, transformational coach, positive psychology practitioner, energy healer, breathwork facilitator, and personal trainer, Charlotte brings a holistic approach to personal development.

Her work with high achievers all over the world focuses on removing barriers to living a truly fulfilling life. An Amazon bestselling author and international podcast host with Beyond Money, Charlotte’s expertise has been featured in prominent publications including Hello Online, Grazia, Daily Telegraph, Marie Claire, and Metro.

Charlotte’s insights come from both personal experience and the results of her clients, offering readers practical wisdom that bridges theory and real-world application. Learn more at www.idaretoleap.com.