Saurabh, who has helped thousands embrace holistic wellbeing, believes that wellness isn’t about extremes — it’s about consistency. Here are five simple yet powerful habits he recommends for people constantly on the go:
1. Start Your Morning With Breathwork (5 Minutes Is Enough)
“Your breath sets the tone for your day,” says Bothra. A short pranayama session — even just five minutes of conscious breathing — helps calm the mind, boost oxygen flow, and reduce stress.
Try this: Begin your day with Anulom Vilom (alternate nostril breathing) or Box Breathing (inhale-hold-exhale-hold, each for 4 counts).
Why it works: It activates the parasympathetic nervous system, which promotes calmness, clarity, and better focus — ideal for tackling a hectic workday.
2. Prioritise Movement Over Intensity
You don’t need an hour-long workout to stay fit. “Even 10 minutes of mindful stretching or a few yoga asanas can help open up your body, especially if you sit at a desk all day,” he shares.
Quick fix: Try a simple sun salutation (Surya Namaskar) flow every morning, or take a 5-minute walk after each meal.
Pro tip: Movement should energise you — not exhaust you. The key is regularity, not intensity.
3. Eat With Awareness — Not on Autopilot
Most busy people eat in front of a screen, on a call, or in a rush. Bothra stresses the importance of mindful eating — paying attention to your food without distractions.
How to do it: Put away your phone, chew slowly, and truly taste your food. “It improves digestion and reduces overeating,” he adds.
4. Build a Digital Sunset
Constant screen exposure, especially at night, disturbs sleep patterns. Saurabh recommends creating a digital wind-down routine at least 30 minutes before bed.
Try this instead: Read a physical book, do light stretching, journal, or practice gratitude — “Give your brain a chance to unplug.”
Why it matters: Better sleep means better focus, emotional stability, and long-term physical health.
5. Check In With Yourself — Daily
“In our rush to meet external expectations, we forget to ask: How am I really doing?” Bothra suggests a simple self check-in ritual — just 2 minutes a day.
Ask yourself:
How does my body feel today?
What emotion am I experiencing?
What do I need right now?
This gentle habit builds emotional awareness, prevents burnout, and reconnects you with your inner self.
A healthy life doesn’t require hours at the gym or complicated meal plans. “It’s about making micro choices every day that honour your body and mind,” says Saurabh Bothra. With these small but steady steps, even the busiest person can create space for wellness.
Because in the end, health isn’t a destination — it’s how you live your every day.
