Mellow Habits is a wellness practice founded by Zara, a Rest & Wellbeing Expert dedicated to helping people reconnect through sound, breath, and intentional rest. We create immersive experiences across Australia and Asia, blending sound healing, sensory design, and mindful movement to help regulate the nervous system and restore balance.

Sound works directly with the body’s frequency and rhythm. When exposed to the resonant tones of gongs and bowls, the brain’s activity slows into alpha and theta states — the same states reached in deep meditation. This helps calm the sympathetic nervous system (fight or flight) and activates the parasympathetic response (rest and digest), allowing the body to release tension and reset from chronic stress or burnout.

Breath is the bridge between the mind and body. Conscious breathing regulates heart rate, balances oxygen and carbon dioxide, and signals safety to the nervous system. At Mellow Habits, each experience begins with grounding breathwork that helps participants feel present, steady, and receptive to the sound journey that follows.

A floating sound bath takes place in a heated pool where you rest on floating cushions as live sound vibrations move through water and air. Water amplifies the sound waves, creating a full-body sensory experience that allows deep physical and mental release. Our floating sessions have become signature to Mellow Habits — combining water, sound, and breathwork to achieve profound relaxation.

We believe nature itself is a healer. Our retreats and outdoor sound immersions are designed to attune participants to natural rhythms — wind, water, sunlight, and stillness. Whether surrounded by rainforest in Queensland, floating beneath palms in Thailand, or soon under desert skies in Oman, nature is always our co-facilitator.

Most wellness experiences focus on activity — yoga, fitness, or mindfulness techniques. Mellow Habits focuses on the art of rest — blending neuroscience, ancient sound traditions, and design thinking. Every experience is curated to guide the body from stimulation to stillness, helping participants access sustainable calm in a fast-paced world.

We’ve hosted immersive experiences, retreats, and collaborations across Australia (Brisbane, Byron Bay, Gold Coast, Melbourne) and Asia, including Thailand. In 2026, we’re expanding into the Middle East — with upcoming residencies and wellness collaborations planned in Oman, Dubai, and Saudi Arabia.

Sound healing doesn’t replace therapy or traditional meditation — it complements them. The sound waves create an effortless meditative state even for those who struggle to sit still or quiet the mind. Many participants find it easier to release emotions, process stress, and experience mental clarity through sound.

Participants often report better sleep, reduced anxiety, emotional lightness, clearer focus, and a deeper connection to their body. Over time, regular practice supports nervous system resilience, creativity, and a sense of inner spaciousness that carries into daily life.

Our sessions are designed for anyone seeking rest and reconnection — from first-time participants to wellness professionals. We also work with corporate clients, luxury hotels, and retreats who wish to offer their teams or guests a restorative, science-backed wellness experience.

We partner with hotels and resorts across Asia and, soon, the Middle East to design sound and rest residencies. These may include immersive guest experiences, staff training, and long-term wellness strategy. Our collaborations bring together sound healing, sleep rituals, and spatial design to create meaningful, memorable wellness offerings.

Stress is not something to eliminate — it’s something to balance. Our work helps the body learn how to recover faster and stay grounded longer. Through rhythmic sound, slow breath, and mindful pacing, participants learn how to re-train their nervous system to find calm even amid change or pressure.

Even a single session can shift your state — but lasting change comes from consistency. We recommend regular sound sessions, daily 5-minute breathwork practices, and an annual retreat for deeper reset. Rest is a practice; the more you engage, the more your body remembers ease.

Most people find it deeply relaxing. However, those with pacemakers, sound sensitivities, or epilepsy should consult their healthcare provider before attending. We always adapt our approach for comfort, offering quieter instruments or shorter sessions if needed.

You can subscribe to our newsletter or follow @mellowhabits on Instagram. We share updates on new retreats in Australia, Asia, and soon Oman, Dubai, and Saudi Arabia — as well as journal notes, meditations, and upcoming residency announcements.

Zara’s work combines years of sound therapy, breathwork, and sensory design practice. Her approach is guided by the belief that rest is not passive — it’s regenerative. Through her sessions and residencies, she helps people experience stillness as strength and rest as a return to clarity.