In a society that’s often quick to chase wellness trends and extremes, Nidhi Pandya encourages a slower, steadier way of living and finding balance. From her book, Your Body Already Knows, to her Instagram, Pandya translates ancient, holistic Ayurvedic principles into modern, practical routines, such as massaging your feet before bed or exhaling between bites of food. We caught up with her to learn how she stays grounded and what she’s eyeing right now in the wellness space.Nidhi Pandya encourages a slower, steadier way of living and finding balance.ILLUSTRATION: FORBES / PHOTO: Latham PhotographyWhat’s one simple wellness habit or piece of advice you swear by?If I had to choose one practice that has consistently changed people’s lives, it would be slowing down enough to truly reconnect with the body, through either breathwork or self-massage.A long, slow exhale through the nose is one of the most underrated healing tools we have. Most of us are living in a subtle state of nervous system activation without even realizing it—a low hum of stress that never fully switches off. When the exhale lengthens, the nervous system shifts toward repair. Digestion improves. Hormones regulate. Sleep deepens. The body finally receives the signal that it is safe enough to heal. And it costs nothing.What trend or development in the wellness space are you paying close attention to right now?The first is the return of ancient sensory rituals, particularly oiling practices. Scalp oiling, body oiling, foot massage, nasal oiling: These traditions existed long before modern wellness culture gave them a moment. Science is now beginning to validate what Ayurveda has understood for millennia, that these practices have measurable effects on the nervous system, skin barrier, circulation, inflammation and emotional regulation.AmazonWant to read this story later?Get a link sent straight to your inbox.We've sent this story to your inbox.What wellness products or trends do you think deserve more skepticism?I think we need far more nuance around standalone herbal supplementation. Traditionally, herbs were rarely, if ever, consumed in isolation. They were combined thoughtfully, cooked, cultured, balanced with fats, spices and mineral carriers, and they were matched carefully to the individual’s constitution, season and current state of health. Today, herbs like ashwagandha and shilajit are marketed almost as universal performance enhancers. Ayurveda never viewed them that way. Even the most beautiful, time-honored herb can become aggravating, or even harmful, if taken in the wrong form, at the wrong time, in the wrong quantity or by the wrong person.What are your go-to practices for waking up refreshed, staying energized and getting quality sleep?My routines are genuinely simple, and I think that simplicity is part of why they work.For energy and grounding throughout the day: morning sunlight, breathwork, chakra meditation, body oiling before movement or showering, warm cooked meals rather than constant grazing, short walks after eating, nasal breathing throughout the day and focus music or binaural beats during deep work.For nervous system regulation as the day winds down: an acupressure mat, evening foot massage with oil or ghee and a Kansa wand, gentle stretching before bed and a deliberate reduction of stimulation as the night deepens.But if I’m honest, the most underrated wellness tool of all is simply rhythm. The body loves consistency and predictability. Sleeping, eating, moving and resting at relatively stable times each day can be more powerful and more transformative than almost any product on the market.App StoreIs there anything you’ve tried on your wellness journey that didn’t work for you?Going fully vegan did not work well for my body over time. For me, it gradually became too drying and depleting. That experience was actually one of the most clarifying of my life. Because it reinforced something I now hold as a core belief: Health must be individualized, not dogmatic. What heals one person may quietly harm another.Do you have a favorite wellness motto, mantra or quote?“Your body already knows.” I believe this with everything I have. The body is constantly communicating, constantly orienting toward healing, toward balance, toward wholeness. Most symptoms are not betrayals. They are messages. Intelligent ones. When we create the right environment through nourishment, rhythm, rest, movement, emotional safety and genuine connection to nature, the body begins to repair itself with a quiet, almost startling intelligence. Our job is not to force that process. It is simply to stop obstructing it.Is there a wellness trend or a product or person in the space you’d like to learn more about? Send any coverage requests to wellearned@forbes.com.