Holistic Practices Worth Knowing: Oil Pulling, Dry Brushing, Cupping, Acupuncture, Sound Healing, Reiki, Breathwork, and More

From ancient practices like oil pulling, cupping, and acupuncture to modern tools like vagus nerve stimulation and EMF reduction, here's what each is, why people love it, what the research shows, and how to get started.

MK Wellness InsightsFounded by Danielle Cordova, Cypress, TX

Some of the most valuable wellness practices are the simplest, and many have been used for centuries before modern science started studying them. This guide, part of our Holistic Health, Both Sides series, covers ten holistic practices people ask us about, with what each is, why people choose it, what the research shows, and what to know before you start.

Oil Pulling

What it is. An Ayurvedic practice of swishing a tablespoon of oil, traditionally sesame or coconut, around the mouth for 10 to 20 minutes, then spitting it out.

Why people choose it. For fresher breath, whiter-looking teeth, healthier gums, and as a gentle morning ritual that supports the oral microbiome, a key part of whole-body health.

What the research shows. Small clinical studies have found that oil pulling can reduce plaque, gingivitis, and the bacteria behind bad breath.

What to know. Spit the oil in the trash, not the sink, since it can clog pipes. It's an addition to brushing and flossing, not a replacement.

Dry Brushing

What it is. Brushing dry skin with a firm, natural-bristle brush, usually in long strokes toward the heart, before a shower.

Why people choose it. For smoother, exfoliated skin, a circulation boost, and support for lymph flow. It's a quick, energizing morning habit.

What the research shows. Exfoliation benefits for the skin are well understood, and the lymph support comes from the same principles behind lymphatic massage.

What to know. Use gentle pressure, skip broken or irritated skin, and avoid it with eczema or psoriasis flares. Pairs well with our Lymphatic Roller.

Cupping and Gua Sha

What it is. Two traditional Chinese medicine techniques. Cupping uses suction cups on the skin to lift tissue. Gua sha uses a smooth-edged tool to scrape the skin in long strokes. Cupping made headlines when Olympic swimmer Michael Phelps competed with its signature circular marks in 2016.

Why people choose it. For muscle tension, pain, and recovery, and for facial gua sha, a lifted, de-puffed look.

What the research shows. Studies have reported that cupping can reduce neck and back pain, and a study of gua sha found it increased microcirculation in the treated area by several times for a period after treatment.

What to know. Temporary marks or redness are normal. Avoid over broken skin, and talk with your provider first if you take blood thinners or have a bleeding disorder.

Acupuncture

What it is. A traditional Chinese medicine practice using thin needles at specific points on the body. It's one of the most widely studied holistic therapies in the world.

Why people choose it. For chronic pain, headaches and migraines, nausea, stress, sleep, fertility support, and overall balance.

What the research shows. Acupuncture has a large body of research. A major 2018 analysis of data from more than 20,000 patients found acupuncture helped with chronic pain, including back, neck, and knee pain and headaches, and it's widely used to ease nausea, including during cancer treatment.

What to know. See a licensed acupuncturist (L.Ac.). Single-use sterile needles are standard.

Sound Healing

What it is. Using sound and vibration, from singing bowls and gongs to tuning forks and guided soundscapes, to guide the body into deep relaxation.

Why people choose it. To calm the mind, release tension, improve sleep, and shift the nervous system out of fight-or-flight. See why that matters for healing.

What the research shows. Studies of singing bowl meditation have reported reduced tension, anxiety, and fatigue, and improved mood.

What to know. It's gentle and relaxing for most people. Our NeuroVizr + InHarmony Sound Lounge combines sound and vibration with light.

Reiki and Energy Work

What it is. A Japanese energy practice in which a practitioner places their hands lightly on or just above the body to support the flow of energy and relaxation.

Why people choose it. For deep calm, stress relief, emotional balance, and comfort during difficult times, including illness and recovery. Many hospitals and cancer centers offer Reiki to patients.

What the research shows. Studies have reported reduced anxiety, pain, and fatigue, and improved relaxation with Reiki sessions.

What to know. It's gentle and non-invasive. Look for a trained, certified practitioner.

Breathwork and the Wim Hof Method

What it is. Intentional breathing practices, from slow, calming breaths to the energizing cycles of the Wim Hof Method, which combines deep breathing, breath holds, and cold exposure.

Why people choose it. For energy, stress resilience, focus, and a stronger sense of control over the body.

What the research shows. In a 2014 study published in the Proceedings of the National Academy of Sciences, people trained in the Wim Hof Method were able to voluntarily influence their immune response, releasing more of the body's own anti-inflammatory signals. Slow breathing is well studied for calming the nervous system. See breathing as a performance tool.

What to know. Never practice breath holds in or near water, or while driving, since they can cause fainting. Talk with your provider first if you're pregnant or have heart problems, epilepsy, or high blood pressure. Our cold therapy guide covers the cold side.

Vagus Nerve Stimulation

What it is. The vagus nerve is the main highway of the rest-and-repair nervous system, connecting the brain to the heart, lungs, and gut. Stimulating it, with devices or simple daily practices, is thought to help the body shift into calm.

Why people choose it. For stress, anxiety, sleep, digestion, inflammation, and resilience.

What the research shows. Implanted vagus nerve stimulators are FDA-approved for epilepsy and treatment-resistant depression, and a handheld, non-invasive device is FDA-cleared for migraine and cluster headaches. Research into non-invasive devices for stress and inflammation is growing.

What to know. Everyday ways to engage the vagus nerve: slow exhales, humming and singing, cold water on the face, laughter, and gargling. Talk with your provider before using a device if you have a heart condition or implanted device.

Reducing EMF Exposure

What it is. EMF refers to the electromagnetic fields from phones, Wi-Fi, and electronics. Many holistic practitioners recommend reducing exposure, especially at night.

Why people choose it. For better sleep, less overstimulation, and peace of mind, particularly for children.

What the research shows. In 2011, the World Health Organization's International Agency for Research on Cancer classified radiofrequency electromagnetic fields as "possibly carcinogenic to humans." Research continues on long-term effects.

What to know. Simple steps: keep phones out of the bedroom or on airplane mode at night, use speakerphone or wired earbuds, don't carry your phone against your body all day, and turn off Wi-Fi at night.

Essential Oils

What it is. Concentrated plant extracts used in aromatherapy, massage, and natural products.

Why people choose it. Lavender for calm and sleep, peppermint for headaches and focus, eucalyptus for breathing, and many more, plus a natural alternative to synthetic fragrance.

What the research shows. Studies have found lavender aromatherapy can reduce anxiety, and a specific lavender oil preparation taken as a capsule has been studied in clinical trials for anxiety. Topical peppermint oil has been studied for tension headaches.

What to know. Always dilute before applying to skin, and don't ingest oils unless a qualified practitioner directs a specific product. Some oils aren't safe for babies and young children, during pregnancy, or around pets, especially cats. Choose pure, tested oils.

More in This Series

• Part 1: Chlorine dioxide, hydrogen peroxide, colloidal silver, and DMSO
• Part 2: LDN, NAD+, chelation, coffee enemas, castor oil packs, and grounding
• Holistic foods and supplements: raw milk, organ meats, colostrum, sea moss, mushrooms, and more
• Browse the full Holistic Health, Both Sides guide

Looking for a practitioner, like an acupuncturist or Reiki practitioner? The Natural Health Network directory, which MK Wellness is a member of, is a great place to start.

MK Wellness services are non-medical and not intended to diagnose, treat, cure, or prevent any condition. This article is general education, not medical advice. Talk with a qualified provider before starting a new practice, especially if you're pregnant, take medications, or have a medical condition.

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