What does September represent to you personally?
September feels like a return. I love the energy of a new season, but I don’t see September as a time to reinvent myself. I see it as an opportunity to embody my highest self; to slow down, listen inward and ask, What do I actually need in this season of my life? For me, wellbeing isn’t about constantly becoming someone new. It’s about remembering who you are and creating rituals that help you stay connected to that person.
Do you approach the change of season with a “reset” mentality, or do you think we put too much pressure on ourselves to reinvent ourselves every September?
I definitely believe in a reset, but not a reinvention unless necessary. We put so much pressure on ourselves to come back from summer with a completely new routine, new goals and new version of ourselves. I think the more sustainable approach is to return to the basics that make you feel good. Ask yourself what’s working, what isn’t and what you’re ready to release. A reset should feel like coming home, not starting over.
What are the rituals you personally return to when you want to feel grounded, clear and connected to yourself again?
Breath Healing is probably the biggest one for me. I also love movement, walking, being in nature, journaling, nourishing my body and creating moments where I’m not consuming information. I think rituals work because they give us intentional moments to come back into our bodies instead of living entirely from our minds. In Wellbeing Rituals, I look at seven areas; spiritual, emotional, mental, nutritional, physical, social and financial because sometimes what we need isn’t another workout or meditation. Sometimes we need a conversation, a boundary, better nourishment or a financial check-in.
How can we recognise when we’ve slipped into survival mode after a busy summer and what is the first thing we should do?
Your body usually knows before your mind does. You might notice that you’re constantly rushing, easily irritated, disconnected, exhausted but unable to slow down or saying yes to things you don’t actually have the capacity for. I know that feeling personally. I once discovered (through tracking my stress levels) that I was experiencing seven to eight hours of stress a day, and I had completely normalized it. My mind was saying, “I’m fine,” while my body was saying, “I’m surviving.”
The first thing I would do is pause. Don’t immediately try to fix everything. Take a breath, get quiet and ask yourself, What is true for me right now? What do I actually need? Pick one ritual that can support you the most in feeling better.
Talk us through your ideal morning. What are the first things you do that set the tone for the rest of your day?
My ideal morning starts slowly and intentionally. I want time before the world starts asking things of me. I love beginning with hydration, getting into my body, breathwork or meditation, movement and some quiet reflection. I also love rituals like dry brushing and an Epsom salt bath when I have the time. The biggest thing is that I don’t want my phone to be the first thing I connect with. I want to connect with myself first.
Is there one wellbeing ritual you never skip, even when you’re travelling or particularly busy?
My breath. I can always come back to my breath. I don’t need a studio, equipment or a perfect environment. My breath is always with me and it gives me a way to pause and reconnect with my soul wherever I am.
Is there a simple breathing practice you would recommend for someone feeling stressed or overstimulated?
Breathwork is foundational for me because the breath is a doorway back into the body and the fastest way to release stress. It helps create space between what happens and how we respond.
For someone who feels overstimulated, I would start very simply: stop, put your attention on your body, take a slow breath in and gently let it go. Do that for a few rounds without trying to achieve anything. Just notice yourself.
Sometimes the practice isn’t “How do I fix this?” It’s simply, Can I be present to what I’m experiencing?
Are there particular rituals around sleep that help you transition from the long, lighter days of summer into autumn?
I love creating a clear transition between the day and nighttime. Dimming the lights, getting off my phone, taking a warm bath, gentle stretching, breathwork, journaling and giving myself permission to stop working all help signal to my body that the day is over.
I think sleep starts long before your head hits the pillow. It starts with how you treat your nervous system throughout the day and the wellbeing rituals you make time for at night.
What does your relationship with food and nourishment look like when you’re trying to feel more balanced and energised?
I think about food as nourishment rather than restriction. I want what I eat to support my energy, digestion and overall wellbeing. I gravitate toward whole, plant-based foods, hydration and simple meals that leave me feeling energized rather than depleted.
I also think nourishment is bigger than food. Sleep, relationships, movement, emotional wellbeing and even what we consume mentally all contribute to how nourished we feel.
You talk a lot about nervous-system regulation. What does that actually look like in everyday life, beyond the wellness buzzword?
Regulation is being able to stay connected to yourself while life is happening around you. It doesn’t mean you’re calm every second or that nothing triggers you. It means you can notice what’s happening inside of you and create enough space to choose your response.
It can look incredibly ordinary: taking a breath before responding to a difficult text, saying no when your body says no, taking a walk instead of pushing through exhaustion, eating when you’re hungry, resting without guilt or saying, “Let me check my capacity and get back to you.”
That’s embodiment; being able to actually live what you know.
So many of us are constantly stimulated by our phones, emails and social media. What is your advice for creating moments of true mental quiet?
We have to intentionally create space where nothing is asking for our attention. Put the phone away. Walk without listening to something. Sit outside. Take a bath. Breathe. Journal. Let yourself be fascinated with doing absolutely nothing.
I think we’ve become so accustomed to stimulation that silence can initially feel uncomfortable. But mental release is where we can actually hear ourselves again.
What is something you used to think was essential to being healthy that you no longer believe is important?
I used to think being healthy meant being disciplined all the time; always pushing, always doing more, always optimising. Now I understand that wellbeing is also knowing when to stop. You can be physically fit and emotionally exhausted. You can be successful and spiritually disconnected. You can look incredibly well on the outside and still not actually feel well.
I no longer believe that more is always better. Sustainable wellbeing requires listening to your body and making just as much time for self care as you do for serving others.
QUICK FIRE…
Fave yoga clothing brand:
Indigo Luna. I’m really focused on keeping my wardrobe vegan and non toxic and I love their line.
Fave bath product:
Epsom salts. Simple, grounding and one of my favorite ways to create a relaxing ritual.
Skincare products you love:
True Botanicals. I’m very much about clean, nourishing skincare and keeping my routine simple.
Haircare products you love:
Dr Bronners. Clean, hydrating products that support healthy hair rather than over-processing it. I like to keep things simple and Sky Organics Castor Oil for hydration and growth
NEW YORK…
Places to eat:
Upsale: Reverie
https://www.instagram.com/reel/DcgW4dEPCF2/?igsi=cWwxMDFnY2pnajNvFun: JaJaJa
https://www.instagram.com/reel/Dcty-vQPvQG/?igsi=dTF5OTNmcHBoMmsz
Grab and Go: Le Botaniste
https://www.instagram.com/reel/Dcq0YIhPVSb/?igsi=MXYxeTBlenZyb2hkbw==
I love places where the food is fresh, nourishing and intentional. New York has so many incredible plant-based and wellness-forward options, so I always enjoy discovering new ones.
Places to move:
I love moving through the city itself; walking is one of my favorite ways to experience New York. And I’m always drawn to beautiful yoga, movement and wellness spaces.
For this last trip I fell in love with The Block Yoga in Brooklyn. Their instructors were amazing. I loved the playlists and I love having a nice chamomile hibiscus tea after class.
Things to do:
My favorite thing about New York is honestly just experiencing the city; walking, going to wellness experiences, spending time with friends, discovering beautiful spaces and allowing myself to be inspired.
Movies in the park next to the Brooklyn bridge was a core memory I absolutely loved. I also visited Aire Baths and World Spa for a lot of self care and sisterhood time.
Where to shop:
I love shopping for wellness, beauty and lifestyle pieces, but I’m also trying to be more intentional about what I bring into my life. I’m much more interested in finding beautiful, meaningful pieces than simply buying more. I’m loving my red light mask from JTav Skincare where I got a lymphatic facial and full body massage.
https://www.instagram.com/reel/DcmcAKRPRR5/?igsi=MXFxYWhnczUxaHIwYQ==
Shop Koya’s book, Wellbeing Rituals here: https://www.koyawebb.com/wellbeingritualsbook
