October 30, 2025 : In the ever-expanding world of wellness hacks, some of the most effective strategies are surprisingly simple—and a bit unconventional. A noted wellness expert, Dr Eric Berg, has highlighted five little-known habits—ranging from humming during exhalation to sniffing essential oils—that are backed by emerging science and may support physical and mental health. While these do not replace regular healthy living (balanced diet, exercise, sleep, medical care), they may serve as useful complements to your routine.
According to an article in the Times of India, the five tricks are: sniffing essential oils, forest bathing (spending time in nature), standing on one leg, humming while exhaling, and wearing warm socks to bed. Let’s break each down and look at the evidence behind them.
1. Sniffing Essential Oils
Inhaling certain scent oils—like rosemary, lavender, peppermint, eucalyptus and frankincense—may influence mood, brain-chemistry and even cognitive performance. For example, studies show rosemary aroma may boost prospective memory, peppermint may improve focus and reaction time, and lavender may reduce stress/anxiety.
Using essential oils in inhalation form (diffuser, drop on tissue, inhaling directly) may be a low-cost, low-risk way to support mood and alertness. That said, safety is important—dilution, quality oils and awareness of personal allergies matter.
2. Forest Bathing (Time in Nature)
Often called shinrin-yoku in Japan, forest bathing describes mindful immersion in green spaces. Research suggests that 20-30 minutes in a natural environment can reduce cortisol (stress hormone), improve immune function (natural-killer cell activity), boost mood and help regulate blood pressure.In a world of screens and indoor living, this habit stands out for its simplicity and accessibility—especially if you live near parks or green belts.
3. Standing on One Leg
A very simple physical trick: while brushing your teeth or waiting for water to boil, try standing on one leg for ~30 seconds. Dr Berg points out that research found this balance exercise correlates with increased grey-matter volume in the hippocampus (the brain region linked to memory and learning).
Beyond cognitive benefits, improving balance is useful especially as one ages—reducing risk of falls, improving coordination and making everyday movement easier.
4. Humming While Exhaling
A practise simple to perform and accessible anywhere: inhale slowly, then exhale while humming gently for a few minutes. The act of humming increases nitric oxide production in the nasal passages—nitric oxide is a vasodilator, which means it helps widen blood vessels, improve blood flow, support sinus health and calm the nervous system.
Additionally, humming may help airway clearance, boost vagus-nerve tone (part of the parasympathetic/relaxation system) and reduce stress. Incorporating 5-10 minutes of humming a day could be a subtle but meaningful habit for respiratory and nervous system health.
5. Wearing Warm Socks to Bed
This may sound odd, but slipping on a pair of warm socks before sleeping may help you fall asleep faster and improve sleep quality. The logic: warm feet → vasodilation in peripheral vessels → brain receives signal of “time to sleep” → melatonin release, improved sleep onset. According to studies cited, this can add up to ~30 extra minutes of sleep.
Given how many people struggle with falling asleep or fragmented sleep, this simple habit is low-cost, low-risk and potentially effective.
Why These Tricks Make Sense
What links all five is that they tap into underlying physiological systems: autonomic (nervous) regulation, blood-flow/vascular tone, sensory stimulation, balance/neuromuscular input, and connection to nature. Instead of relying solely on “take a pill” or “buy a gadget”, these support the body’s own mechanisms for regulation, repair and resilience.
For example: humming boosts nitric oxide; essential-oil sniffing stimulates limbic and olfactory brain pathways; forest time lowers stress hormones; one-leg standing challenges motor systems and neural connection; warm feet signal sleep readiness via thermoregulation.
Practical Tips to Apply Them
- Pick 1 or 2 of the habits and try them for 2-3 weeks consistently before adding more.
- For essential oils: buy quality, use safe dilution, test for skin/allergy reaction, and avoid inhaling undiluted oils for long periods.
- For humming: start with 2-3 minutes after waking or before bed. Use comfortable posture.
- For standing one leg: hold for ~30s on each leg while doing a routine task (brushing, waiting). Use support if balance is weak.
- For warm socks to bed: choose breathable material, avoid overheating room; focus on foot warmth, not whole-body heat.
- For forest bathing: schedule a 20-30 min walk in nature, away from screens; if that’s not possible, even indoor plants + window time help.
- Monitor and reflect: note improvements (sleep onset, mood, balance, clarity) so you can judge what works for you.
Important Caveats
- These are adjunct habits, not substitutes for medical care or treatments for serious conditions.
- If you have chronic respiratory issues, asthma, allergies, skin conditions, balance problems, or sleep disorders, consult a professional before major changes.
- Always combine with foundational health behaviours: adequate sleep, balanced diet, regular physical activity, stress management, and periodic health check-ups.
Summary
Wellness expert Dr Eric Berg lists five curious but science-backed health tricks—sniffing essential oils, forest bathing, one-leg standing, humming on exhalation and warm socks to bed—that support mood, sleep, balance and circulation.