Pritika Swarup is a Who What Wear editor in residence, an international fashion model, a philanthropist, and the founder and CEO of the award-winning beauty and wellness brand Prakti Beauty.
In today’s world, wellness is a commodity, manufactured on an industrial scale. The wellness market is worth a staggering $6.8 trillion. (Yes, that’s trillion with a T.) It’s no wonder it often feels like a performance rather than a practice.
Social media is partly to blame. Our IG and TikTok feeds are full of hyperoptimized morning routines, clockwork supplement schedules, and ice baths taken before sunrise—systems that are designed to be followed, documented, and perfected. True wellness, however, is personal and practical. It means creating routines that ground you, despite a busy schedule and a never-ending to-do list. It’s not all discipline and performance, nor is it all ritual and restoration. True wellness exists in the in-between.
I grew up with Ayurveda as a constant in my life—not as a trend but as a way of understanding health and wellness holistically. It shaped how I think about everything: digestion, skin health, energy, even mental wellness. It was never about quick fixes. It was about rhythm, intuition, and treating the body as an ecosystem rather than a set of isolated concerns.
It’s what keeps me grounded and feeling my best despite my on-the-go lifestyle. As a model, CEO, and philanthropist, I travel constantly between New York, Paris, Los Angeles, Miami, and other international cities. I work on brand campaigns and editorial photo shoots; helm my skincare brand, Prakti Beauty; and travel with Operation Smile. It requires energy, focus, and resilience. As such, my wellness routine isn’t fixed—it’s responsive. It changes based on where I am, how I feel, and what my body needs. Some days that means slowing down and grounding myself. Other days, it means leaning into intensity and performance. The key is not doing everything, but understanding when to do what. This is what that looks like for me.
Oil Pulling + Tongue Scraping
My morning routine sets the tone for the entire day. No matter where I am in the world, I start by focusing on my oral health, more specifically, oil pulling and tongue scraping. I do this before eating or drinking as a mouth and digestive reset.
Oil pulling is an Ayurvedic practice. It involves swishing oil in the mouth for several minutes first thing in the morning. According to Ayurveda, toxins (ama) accumulate in the mouth and digestive tract when the body enters its natural repair mode at night. Oil pulling is meant to bind to these impurities and remove them before they’re reabsorbed. It reduces stagnation in the body and supports the oral microbiome.
Next, I use a copper tongue scraper. Per the name, it gently scrapes the surface of the tongue to remove buildup. In Ayurveda, the coating on your tongue is seen as a reflection of internal digestion. Overnight, toxins and undigested residue coat the surface of the tongue. If not removed, they can be reabsorbed into the body. According to Ayurvedic principles, a clean tongue enhances taste perception, which is directly linked to digestive signaling. It’s one of the simplest ways to support digestion by clearing what your body has already processed overnight.
Once I complete both of these rituals, I brush my teeth and move on to the next step in my morning routine.
Keeko
Copper Tongue Cleaner
This is the exact copper tongue scraper I use.
Supplements
Before I reach for my morning matcha or coffee, I start with a glass of warm water and lemon, and I’ll often add ginger. Then, it’s time to take my supplements. I keep them intentionally minimal, focusing on a few that make a *real* difference. This includes a probiotic for gut health, an adaptogen blend rooted in Ayurvedic ingredients, and Nutrafol. I’ve learned that consistency matters more than quantity.
A probiotic is number one for me because I think of gut health as the foundation of everything—from digestion to energy to skin. I tend to gravitate toward Seed’s Daily Synbiotic for a more comprehensive, microbiome-focused approach. Alongside that, I incorporate Ayurvedic adaptogens. I like blends like Moon Juice’s SuperYou, which has ingredients like ashwagandha, amla, rhodiola, and shatavari and is a more modern way of supporting stress and balance using ingredients I already trust.
I’ll also layer in more targeted support when needed. Nutrafol has been a constant for my hair health, as I’m always in the glam chair getting my hair heat-styled. I also like Ritual for its clean, streamlined formulations—whether it’s the Essential for Women Multivitamin or HyaCera for hydration support.
seed
Daily Synbiotic Supplement
Moon Juice
Superyou Supplement
NUTRAFOL
Women’s Hair Growth Supplement
Red Light Therapy + Cold Exposure
(Image credit: Pritika Swarup)
One wellness practice I continuously come back to is red light therapy. I stand for 20 minutes, unclothed, in front of my Joovv Red-Light Panel, usually while drinking matcha. It’s not something I rely on every single morning, but when I use it consistently, I notice a difference—not just in my skin but in how my body feels overall. It enhances recovery and helps my body function at a higher level over time.
On the other end of that spectrum is cold exposure, which I use much more intuitively. Some mornings it’s as simple as splashing my face with ice-cold water or hopping into a cold hotel shower. When I’m in a rush, I use the Skin Gym Iceglow Gel Head Cap. It delivers a 360-degree cooling sensation. Other times, if I have access, I’ll do a cold plunge. (I only stay in for about two minutes, but I’m working on increasing that!) When I’m able to do this, it’s a full reset for my body and my mind. There’s an immediate shift that happens: Your circulation wakes up, your nervous system sharpens, and you feel more present. I’ve found it’s one of the fastest ways to move out of that groggy, in-between state and into a clearer, more energized version of yourself.
Both of these practices—red light therapy and cold exposure—aren’t things I force. They’re tools I use when I feel like my body needs an extra layer of support, whether that’s recovery, energy, or simply a reset before the day really begins. And they’re incredible for beating jet lag!
Skin Gym
Iceglow Gel Head Cap
Abhyanga-Inspired Face Massage
Abhyanga is an Ayurvedic practice of massaging the entire body from head to toe using warm, herbalized oil. I like to do a face-specific version to stimulate circulation, support my lymphatic system, and calm my nervous system. It’s one of the few moments in the day when I’m actually paying attention to how my face feels—where I’m holding tension and where I need more support.
I always start with my hands and then use a gua sha. Some mornings it’s just a few minutes; other days I’ll spend more time, especially if I’m feeling puffy from travel or holding water or tension. I focus on a few key areas:
- Jaw: This is where I tend to carry the most tension, especially when I’m stressed or traveling. Releasing that tightness immediately softens my entire face and helps me feel more relaxed.
- Cheekbones: I use upward, lifting motions here, not aggressively, but enough to stimulate circulation. It’s about sculpting and bringing life back into the skin.
- Under-eyes: Gentle, light movements to de-puff and encourage lymphatic drainage. This is where I notice the biggest difference, especially after flights or long days.
I think of it less as sculpting and more as restoring flow. When circulation improves and tension is released, your skin naturally looks more lifted, more radiant, and more alive. It brings out the best, natural glow.
This is my gua sha of choice.
Vintner’s Daughter
Active Botanical Serum
This botanical-infused oil is perfect for facial massage.
Dry Brushing
If I have time after my face massage, I try to give my body some TLC via dry brushing. I always do this before I shower. It’s a quick process, but it’s an effective way to exfoliate my skin, stimulate circulation, and activate the lymphatic system, aka feel more energized, retain less fluid, and look more sculpted.
I use long, upward strokes starting at my feet and moving toward my heart, then from my hands up my arms. It’s not aggressive, just enough to wake everything up. What I like about it is that it immediately creates a sense of lightness. It’s one of those small habits that make you feel more energized almost instantly.
goop beauty
G.tox Ultimate Dry Brush
This is my go-to dry brush!
Skincare
Skincare and wellness are inextricably linked. Most mornings, I’ll use my Prakti Beauty RaniRitual Set ($164). It’s a system I’ve relied on for years—clinically effective formulas, sensorial ritual, immediate results, and a focus on long-term balance rather than quick fixes. It’s my sustainable answer to the industry’s tendency to overcorrect, layer too many actives, and force a result. (I’ve done that before, and it never felt sustainable.) When you focus on nourishment, consistency, and balance, your skin responds in a way that feels more natural.
I start with the DeviDetox Purifying Cleanser to gently remove impurities without stripping skin. I love the creamy, hydrating texture (it feels more like a treatment than a cleanser), and it protects the skin barrier with powerful adaptogens. Two to three times a week, I’ll use the PritiPolish Instant Glow Exfoliator. What I love about it is that it’s completely customizable. When I add water, it transforms into this soft paste that gently refines the skin without feeling abrasive or overly active. It gives you that immediate smoothness and brightness but without the dryness or sensitivity that can come from traditional exfoliators. (Sometimes I even add it to my cleanser and combine these two steps.)
I always follow with the SundaSkin Essential Hydrating Serum. It’s lightweight and water-based and penetrates deeply for multilevel skin hydration. It helps support the skin barrier, evens tone, and brings out a natural, healthy glow.
I finish with the SapnaSoft Essential Hydrating Moisturizer to lock everything in. It has a lightweight whipped texture that’s breathable. It’s the step that seals in hydration, plumps, smooths, and keeps my skin feeling balanced.
It’s important to note that Prakti Beauty products are infused with subtle, natural, mood-boosting aromas—notes like vetiver, jasmine, and neroli. They add to the experience and help calm and ground the nervous system.
Prakti Beauty
RanirRitual 4 Step Skincare Set
That’s every step in my adaptable morning wellness routine. While it’s easy to think of wellness as something to master, optimize, and perfect, I’ve realized it doesn’t work that way. My body and environment are always in flux, and what you need one day won’t be the same the next. That’s why I’ll never lock myself into a rigid wellness routine—we require flow and flexibility to feel our best.
For me, wellness is about tuning in and knowing when to push, when to pull back, when to simplify, and when to layer in more support. It’s understanding that balance isn’t something you achieve—it’s a near-constant adjustment. When you approach it that way, wellness is easy and intuitive.
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