Global Wellness Practices: Rituals for Well-Being from Around the World

This post is a brief introduction to 35 wellness traditions practiced around the world—ones I’ve experienced or learned about through travel and study. This is the heart and soul of Well and Good Travel.

Wellness is not one-size-fits-all. Across cultures, people have developed unique ways to restore balance, improve health, and cultivate inner peace. These practices have supported well-being for generations.

Personally, many of these practices have deeply influenced my well-being. I incorporate saunas for sleep and longevity, Chinese herbs and acupuncture for my autoimmunity, and cold exposure, sound healing, and meditation to ground and connect with my higher self. These practices have helped me heal, manage stress, and cultivate mindfulness.

Consider this your taster guide to global wellness practices—a glimpse into the diverse ways people nurture well-being worldwide.

Global Wellness Practices

From hot springs and herbal medicine to movement and mindfulness, these traditions carry generations of wisdom.

Many wellness traditions share common themes, such as heat therapy, herbal medicine, community, or mindfulness, yet each practice is shaped by its cultural and geographic context.

For example, saunas in Finland, banyas in Russia, hammams in the Middle East, and temazcals in Mesoamerica all use heat for purification and relaxation, but each reflects its region’s traditions, rituals, and philosophies.

These similarities highlight a shared human understanding of well-being and express the unique ways different cultures approach healing and self-care.

Hyperlocal Wellness Practices Around the World

This is not a comprehensive list, but a list of practices I have come to know. It would be a life’s journey to discover all of the wellness practices in the world.

1. Temazcal (Mexico & Central America)

A Temazcal is an ancient sweat lodge ceremony that supports detoxification, muscle relaxation, and emotional release. Participants enter a dome-shaped structure, filled with steam and herbal infusions to cleanse the body and mind. It often includes drumming, meditation, and multiple rounds.

2. Ubuntu (South Africa)

A philosophy of interconnectedness and compassion, emphasizing community and shared humanity. Ubuntu teaches that “I am because we are,” fostering a deep sense of belonging and collective responsibility within communities.

3. Onsen (Japan)

Onsen are natural geothermal hot springs that are rich in minerals, offering deep relaxation and skin benefits. They have been used for centuries as a way to soothe sore muscles, connect with nature, and promote overall wellness.

4. Shinrin-Yoku (Japan)

Shinrin-Yoku, or “Forest bathing”, is a mindful practice of immersing oneself in nature to reduce stress. Slowly walking through the forest engages all five senses. It is common to combine forest walking and Onsen.

5. Ice Swimming (Nordic Countries, Russia, and the Baltic States)

Research shows that cold-water plunges can boost circulation, immunity, and mental resilience, and increase endorphins. Ice swimming usually takes place in freezing lakes, rivers, or the sea—often through a hole cut in thick ice.

Ice baths have become popular in the U.S., and I participate whenever I have the opportunity, but nothing is as exhilarating as swimming in a freezing-cold lake! Something about being out in the elements in the extreme cold adds to the whole experience.

6. Watsu (USA/Japan)

A form of aquatic bodywork that combines shiatsu massage and gentle stretching in warm water. The buoyancy of water enhances relaxation and reduces muscle tension.

7. Siesta (Spain & Mediterranean Countries)

A mid-day rest to restore energy and improve productivity. This practice acknowledges the natural energy dips in the afternoon and supports overall well-being.

I lived in southern Spain where siesta was a huge part of the culture. We ate lunch and then rested for an hour minimum, and most shops would close for a couple of hours.

8. Finnish Sauna (Finland)

In Finland, the sauna is a way of life. People go to the sauna not just to sweat, but to socialize, contemplate, and even do business meetings. You create heat and steam by pouring water over hot stones, heating the room to 158°F to 212°F (70°C to 100°C). Typically paired with a cold plunge in a lake.

Saunas are one of my most favorite global wellness practices. They strip you of toxins, stress, and anxiety. I seek them out anywhere I go.

9. Hammam (Middle East & North Africa)

A traditional steam bath that cleanses the skin and promotes relaxation. A Hamman often involves a sequence of hot steam, exfoliation, and cold rinses. This practice is a staple in many cultures for purification.

10. Ayurveda (India)

A holistic healing system using diet, herbs, and lifestyle practices (including yoga) for balance and longevity. Ayurveda tailors health routines based on individual constitutions (doshas) and emphasizes harmony between body and environment.

11. Jamu (Indonesia)

A traditional herbal medicine practice for boosting immunity and overall health. This blend of turmeric, ginger, tamarind, and other natural ingredients is consumed as a daily wellness elixir.

12. Qigong (China)

A gentle movement and breathing practice for energy cultivation and relaxation. Rooted in traditional Chinese medicine, Qigong enhances qi (life energy) and supports overall vitality.

13. Lomi Lomi (Hawaii)

Lomi Lomi is a Hawaiian massage technique where practitioners use rhythmic movements to heal the body and spirit. They often combine the massage with spiritual elements, such as prayers and breathwork, to promote well-being.

14. Thalassotherapy (France & Greece)

Practitioners use seawater, seaweed, and marine minerals in thalassotherapy to enhance circulation and improve skin health, delivering therapeutic benefits through the healing properties of the sea.

15. Banya (Russia)

A hot steam bath with birch branch massages to stimulate circulation and detoxify. Similar to a sauna, this practice is an essential part of Russian wellness culture.

16. Mud Baths (Turkey, Romania, & Dead Sea)

Therapeutic mud baths purify the skin and relieve joint pain by delivering rich minerals that improve skin conditions and alleviate inflammation.

17. Tibetan Sound Healing (Tibet & Nepal)

The use of singing bowls and sound vibrations for deep relaxation. These vibrations help balance energy and induce a meditative state. I lived in Nepal for a while and singing bowls were a common element of every yoga class, and you can buy them at all of the markets.

18. Balneotherapy (Hungary & Eastern Europe)

Healing mineral water baths to treat various ailments. Often used in spa treatments, these baths can relieve pain and support overall health.

19. Cacao Ceremonies (Central & South America)

A ritual using cacao for spiritual awakening and emotional healing. Traditionally performed by indigenous communities, it fosters deep introspection and connection.

A cacao ceremony can be formal or not. I sometimes make a cacao drink at home mixed with Ayurvedic herbs and spices. This is my recipe below.

20. Laughter Yoga (India)

A practice combining laughter exercises with deep breathing to reduce stress and boost mood. It taps into the body’s natural ability to release endorphins through joyful expression.

21. Jjimjilbang (South Korea)

Traditional Korean bathhouses with saunas, hot baths, and communal relaxation spaces. These wellness centers are known for their variety of heat treatments and relaxation areas.

22. Friluftsliv (Norway & Sweden)

A Scandinavian philosophy that emphasizes the importance of spending time outdoors to enhance well-being and reduce stress, no matter the weather.

All of my travels incorporate lots of outdoor adventure.

23. Sisu (Finland)

A Finnish concept representing resilience, determination, and inner strength in the face of adversity, often tied to physical endurance and mental fortitude. There is a lovely book that I read called The Finish Way; it dives deep into the philosophy of Sisu.

24. Fika (Sweden)

A daily ritual of taking a break with coffee and pastries that promotes relaxation and social connection. This cultural tradition fosters a balance between work and leisure.

26. Ayahuasca (Amazon Rainforest, South America)

A plant medicine ceremony used for spiritual insight and healing. Guided by indigenous shamans, it is often used in deep spiritual journeys.

27. Māori Haka (New Zealand)

A traditional war dance that embodies strength, unity, and cultural pride. While originally used in battle, it is now performed in various ceremonies to honor heritage and nurture body, spiritual connection, and community bonding.

28. Aufguss (Germany, Austria, Switzerland)

Aufguss is a sauna ritual where water infused with essential oils is poured over hot stones. The steam is then circulated by a sauna master using towels. It enhances relaxation, detoxification, and sensory experiences.

29. Meditation (Global)

Meditation is a widespread practice that involves focused attention, breath control, and mindfulness to achieve mental clarity, emotional calm, and overall well-being. It has roots in many cultures and is recognized globally for its stress-reducing benefits.

30. Tuina (China)

Tuina practitioners use rhythmic pressing, kneading, and stretching techniques to stimulate the body’s energy flow and promote healing. Rooted in Traditional Chinese Medicine, this therapeutic massage relieves muscle pain, improves circulation, and balances the body’s energy (Qi).

31. Kintsugi (Japan)

Kintsugi is the Japanese art of repairing broken pottery with lacquer mixed with powdered gold, silver, or platinum. This practice embraces imperfections and encourages self-compassion, resilience, and mindfulness.

32. Inipi (Lakota/Native American)

Inipi is a traditional Lakota purification ceremony held in a sweat lodge, where heated stones create steam to cleanse the mind, body, and spirit. It is a sacred ritual that promotes renewal, prayer, and connection to nature.

33. Desert Sand Baths (North Africa, Egypt)

A traditional therapeutic practice where individuals are buried in warm desert sand to relieve joint pain, improve circulation, and reduce inflammation.

34. Geothermal Bathing (Iceland)

Geothermal bathing in Iceland involves soaking in naturally heated hot springs, rich in minerals. It promotes relaxation, skin health, and stress relief, with famous sites like the Blue Lagoon drawing visitors worldwide.

35. Shirodhara (India)

Shirodhara is an Ayurvedic therapy where warm oil is gently poured in a continuous stream over the forehead, calming the nervous system. It is known to reduce stress, improve sleep, and promote mental clarity.

Cultural Sensitivity When Traveling and Engaging in Wellness Practices

As wellness tourism grows, it’s important to approach cultural wellness practices with sensitivity and respect. Here are some key considerations to keep in mind when experiencing these traditions abroad:

• Respect Local Customs: Many wellness practices are deeply rooted in cultural and spiritual beliefs. Take time to learn about their significance before participating.
• Seek Permission and Guidance: Some traditions, such as indigenous ceremonies or sacred rituals, may require an invitation or guidance from a local practitioner. Avoid appropriating practices that hold deep cultural significance.
• Support Local Communities: Choose ethical tour operators, healers, and wellness practitioners who uphold and respect the traditions they share. Paying fairly and acknowledging their expertise contributes to cultural preservation.
• Educate Yourself: Before engaging in a wellness practice, research its origins and intended purpose. Understanding the historical and cultural context helps create a meaningful and authentic experience.
• Be Mindful of Photography and Social Media: Some practices may be private or sacred, and taking photos or sharing experiences online without permission can be disrespectful. When in doubt, ask before documenting your experience.
• Honor the Experience Beyond Tourism: Rather than treating cultural wellness practices as a novelty, integrate what you learn into your own well-being journey with mindfulness and appreciation.

By approaching global wellness traditions with an open heart and a respectful mindset, travelers can enjoy enriching experiences while honoring the cultures that have nurtured these practices for generations.

American Wellness: A Modern Take on Diverse Healing Traditions

Wellness in the United States has surged over the past decade, blending ancient healing traditions, cutting-edge innovations, and luxury wellness experiences. This evolving landscape highlights a distinctly American approach—honoring global practices while driving modern trends.

🌿 A Return to Ancient Wisdom

The U.S. has embraced global wellness practices, merging them with contemporary lifestyles. Once niche, meditation, breathwork, acupuncture, and herbal medicine are now mainstream, reflecting a shift toward holistic well-being.

Breathwork-focused studios like OPEN are gaining popularity, offering guided sessions that blend mindfulness, movement, and sound. Traditions such as Ayurveda, Chinese herbal medicine, and Mediterranean diets influence trends, from plant-based eating to functional foods and detox regimens.

Additionally, yoga and mindfulness retreats and sauna culture, inspired by the distinct wellness philosophies and practices of regions across Asia, the Pacific, and Indigenous traditions, continue to gain popularity.

🚀 Innovation and Modern Wellness Trends

The U.S. leads in fitness and wellness innovations, popularizing trends like HIIT, CrossFit, SoulCycle, OrangeTheory, and F45. Additionally, cutting-edge practices are gaining popularity, such as:

• Cryotherapy: Using extreme cold for recovery and inflammation relief.
• Wearable Health Technology: Devices for tracking sleep, heart rate, and fitness.
• Nootropics and Biohacking: Optimizing cognitive performance and vitality.
• The Longevity Movement: Exploring ways to extend lifespan through nutrition and advanced therapies.

🏞️ Luxury and Social Wellness Experiences

Luxury wellness destinations and social wellness clubs are popping up everywhere; redefining self-care and creating spaces that prioritize community and connection, helping address loneliness in the U.S.:

• Luxury Nature-Based Wellness Centers: Destinations like Amangiri (Utah) combine stunning landscapes with holistic treatments.
• Social Wellness Clubs: Spaces such as Bathhouse, Remedy Place, Othership (New York), and OPEN and Pause (LA) offer wellness experiences like contrast therapy, cryotherapy, and holistic treatments in luxury, community-oriented environments.
• Emerging Wellness Brands: Centers like SweatHouz (infrared sauna and wellness experiences), ChillWell (contrast therapy), and Pause (cryo, sauna, compression therapy, red light therapy) are gaining popularity with cutting-edge therapies in sleek, modern spaces.

🌎 Blending the Old and the New

This modern wellness wave reflects a balance between ancient traditions and scientific discovery. Americans are increasingly turning to alternative and functional medicine, from plant medicines like ayahuasca to adaptogenic herbs for stress relief.

It feels like both an awakening and a return to nature’s teachings—infused with American innovation and experimentation.

Ultimately, the U.S. wellness landscape is a dynamic fusion—ancient and modern, holistic and high-tech, exclusive and inclusive—continually redefining what it means to nurture the mind, body, and spirit.

Wrap Up

Wellness is deeply connected to culture, history, and environment. Exploring diverse practices allows for a broader understanding of self-care and healing.

The American wellness movement demonstrates how time-honored practices continue to shape modern approaches to well-being by integrating ancient healing techniques, natural therapies, and mindfulness rituals into contemporary frameworks.

My personal journey has shown me the power of these practices and their ability to transform well-being. From stress reduction and holistic healing to enhanced self-awareness and emotional balance, they have allowed me to cultivate a lifestyle rooted in mindfulness, health, and gratitude.

As we seek new ways to care for ourselves, it is important to approach these traditions with curiosity, gratitude, and cultural appreciation.

By embracing holistic wellness with an open mind, we can honor ancestral wisdom, integrate time-tested healing practices, and create a more balanced and fulfilling well-being journey.

What global wellness practices resonate most with you? Share your thoughts and experiences in an email, I’d love to hear.