An Ayurvedic Approach to Balancing Burnout

Our modern society moves at the rhythm of speed. Whether conscious or unconscious, productivity is the heartbeat of corporate culture. Value is placed on output, achievement, ambition and doing. This doing becomes exacerbated by technology, social media, and the constant pings that leave our attention scattered. Many would say today’s world is driven by pitta and vata forces - the fire that fuels our movement movement and striving for more. And when it excess, these energetic forces fragments our energy and can leave us feeling drained or depleted. It is no wonder that these collective forces can bear weight on our individual ecosystems.

Burnout is real. The World Health Organization classifies burnout as an “occupational phenomenon…resulting from chronic workplace stress that has not been successfully managed.”  It can be experienced in a myriad of ways:

Signs of burnout include:

• Feeling drained, depleted or exhausted

• Reduced efficacy

• Breathing difficulties

• Headaches

• Sweating

• Palpitations

• Chest Pain

• Digestive Issues

• Anxiety

• Depression & detachment

• Lack of vitality or interest in hobbies

• Helplessness

Sources: WHO, Banyan Botanicals

Ayurveda understands burnout to be related to Pitta dosha

Pitta is he energetic force composed of fire and water. The energy of pitta often prevails in the summertime, when the sun is high, the days are long, and excess heat can be felt in the body and mind. While intensity, focus and fire can be productive, too much of anything can cause dis-ease. A pitta imbalance can emerge from such heightened intensity that burns up one’s “Ojas” or immune boosting life force.

Ojas is responsible for the overall health, vitality and resilience of the body. Ojas is the most refined essence of what Ayurveda sees as the 7 dhatus or bodily tissues. Is is the purest essence of kapha dosha (water and earth) and promotes stability in body and mind. Understood in a Western context, ojas is our immunity and ability to defend and prevent disease. It is what enables us to endure change with steadiness, protect us against the negativity of others, and encourage an overall satisfaction of life. 

When we experience burnout we deplete our ojas. Ayurveda is an individualized mind-body system of healing, so it’s important to recognize that burnout can appear differently for each Ayurvedic dosha or mind-body constitution.

Burnout by Dosha

Vata individuals {Air and Ether} often feel overwhelmed or scattered from their varying endeavors. When vata folks experience burnout, attention becomes easily fragmented making completion of tasks a drain. Their boundaries can become too flexible, making the art of saying ‘no’ a challenge. Energetically, vata types are prone to short bursts, which can make them prone to low stamina. They tend to keep moving, spread their efforts thin, and spiral out in exhaustion. Imbalances often result in anxiety, worry, overwhelm, insomnia, emotional disconnection, mental fragmentation, digestive gas and more.

Pitta individuals {Fire and Water} are often driven to burnout through their ambition and desire. Their pursuits are often done with intensity at the expense of rest. Addiction to productivity can be stealth, leading to a vicious cycle of doing without a break. Energetically, Pitta types are prone to intensity which can lead them to push too far or neglect their healthy edge.  Pitta burnout imbalances often result in judgment, increased criticism, impatience, anger. They can feel overtaxed and wound up with the inability to decompress. 

Kapha individuals {Earth and Water} are the least likely to experience burnout due to their generally stable and reliable nature. However, as the dosha that tends to have the most to give, Kapha individuals can end up giving too much - to friends, family, relationships, leaving their own personal energy drained. Energetically, Kapha types have sustained endurance, but may stay committed to a pursuit far longer than what is healthy. 

Below are a few ways to balance burnout

Practices for Balancing Burnout 

1. Slow down & honor transition times.

We live in a culture of speed. 

If you tend to stack things in your schedule back to back, buffer each activity with intentional transition time. Give yourself space between appointments, 

2. Simplify your commitments.

Release what is not essential. Examine your work, relationship, family, and financial commitments all contribute to physical and emotional exhaustion. Begin to notice how you manage your energy and start to limit the activities that leave you feeling drained. Practice discernment, especially when exploring activities that are masked in ‘shoulds’ or appear energizing yet require lots of resources. Hint: look at where procrastination emerges. Prioritize activities that elevate and fuel your energy.

3. Set boundaries for your work day.

The boundaries in our world have become increasingly blurred. With influence from the pandemic, the home space also became the work space. With the rise of entrepreneurialism and the gig economy, many folks have become their own bosses, making it hard to designate specific work hours. Workaholism and pitta burnout go hand in hand. Capitalism reinforces the false belief that we need to produce more. Ultimately this is unsustainable for our health and happiness.

Setting boundaries for your workday can look like: 

• Designating hours you work

• Not checking your email first thing when waking up or right before bed

• Not responding to people during your weekend or play hours

4. Disconnect from technology

We live in an attention economy. Technology has become embedded into our daily routines. The structure of the digital world is designed to seize our attention {and in turn monetize it}. Studies reveal that people pick up their phone every 6 minutes. Naturally, disengaging from habituated ways of using technology can be a challenge. But the reward is great. Research reveals that when we consciously limit our technology use people experience a decrease in anxiety and depression, improved relationships, better sleep, deeper focus and presence amidst many other benefits (Sources: Forbes, Greater Good Magazine).

Tips for unplugging & boundaries around tech:

• Leave your phone in another room - especially during sleeping hours and meal times.

• Enable the ‘Do Not Disturb’ function or airplane mode

• Remove addicting apps, or move them to the last page of your phone

5. Take pranayama breaks to reset your nervous system.

Breathing is a lost art. Our breathing has evolved and gotten markedly worse since the Industrial revolution. Scientists say that 90% of us are breathing incorrectly, which in turn affects a myriad of chronic diseases (Source: Breath by James Nester). When we are stressed or anxious, our breath can quicken, shorten, and become shallow. Breathing is the quickest way to bring the mind to the present-moment and the body to a place of ease. 

4 Pranayama practices that calm your nervous system include:

• Nadi shodhana

• Sama Vritti

• Bhramari 

• Visama Vritti with longer exhales

6. Prioritize healthy food.

Ayurveda sees food as medicine and the root cause of ‘bala’ or strength that nourishes our 7 tissues. When we are exhausted, it’s easy to seek foods that offer false energy, quick fix or emotional comfort. Avoid or limit caffeine, alcohol and foods with added or processed sugars. Enjoy nutrient-dense organic foods. 

Foods that support adrenal fatigue include dark leafy greens like spinach, kale and swiss chard, which provide magnesium (which regulates blood pressure, nerve function and more). Foods with folate such as asparagus. Healthy fats such as avocado are both grounding 

Sustainable, wild cold water fish with omega-3’s help decrease inflammation. Pumpkin seeds improve thyroid function.

My two favorite sweet swaps

Instead of coffee → golden milk {a tonic elixir that fights inflammation}, or dandy blend (a chicory-based coffee substitute}. I use oat milk because I find it sweet and grounding. Maple syrup is my sweetener of choice - a cooling option for pitta dosha or excess heat.

Instead of a cookie or sweet → a date, a ‘pecan pie bite’ or a date boat! 

Dates are revered in Ayurveda as a superfood that builds ojas. They are sweet and grounding, Sattvic in nature which promotes clarity of mind, and considered a nutritive tonic for the nervous system and body. Keep it simple and grab a date. Make a ‘pecan pie’ bite by cutting a date in half and sticking a pecan in it’s center. Or make it fancy by creating a date boat. See recipes here. 

7. Call in your herbal allies. 

Plants have been used as medicine for centuries. Taking a daily supplement can help support your whole body. 

For vata: Ashwagandha is an adaptogen that assists the body in combating stress. It increases muscle strength, supports sexual health, and improves memory. 

For pitta: Brahmi is a nervine tonic that rejuvenates the nervous system. Gotu Kola, though tridoshic, is cooling and has an affinity for pitta dosha. It  regenerates cells, promotes blood flow to the brain, supports the balance of nervous disorders, irritability and adrenal fatigue.

For kapha: Tulsi, another adaptogen that helps reduce stress and anxiety. Studies show that it increases endurance and has antidepressant properties amongst many other benefits. Of course Gotu Kola is great too. 

Sources: Forbes Health, The Herbal Academy, Healthline

8. Enjoy a pitta pacifying yoga practice.

If you tend towards hot yoga or sweaty, strengthening vinyasa - tone it down a notch. Enjoy a slow mindful flow that invokes water and earth elements. 

• Focus on stability, hip openers, standing balance poses, and forward folds to calm the nervous system. 

• Enjoy side bending to release heat from the core and gentle heart opening to strengthen compassion. 

• Try a lunar practice such as restorative yoga, yin, or yoga nidra.

Here is a 50 Minute Mindful Flow for Burnout you can practice on YouTube.

9. Practice Meditation or Mindfulness

There is no shortage of studies that reveal the tremendous benefits of meditation in service of combating stress and anxiety, improving the physical wellbeing and health of a person, and refining one’s awareness. Take time to draw back your attention from the external world and refine your focus. Whether it’s a seated meditation practice or the dedicated attention to what you are doing in the present moment without judgment, both will support relaxation and the renewal from burnout.

10. Abhyanga or Padabhyanga: Practice a grounding self-massage. 

The art of self-massage is long revered in Ayurveda. Intentional touch is a practice I often feel we are deprived of in Western cultures, especially as we navigate the pandemic. Touch has a direct affect on the nervous system and can provide deep grounding and relaxation. From the Ayurvedic perspective, the body has many marma points (similar to accupressure points), that hold high concentrations of prana (life-force). When we massage ourselves and add pressure to some of these points, we can enable greater flow of stagnant energy and release of built up tension. 

Here is more on how to perform abhyanga. Padabhyanga is the practice of massaging your feet - even more grounding. 

11. Reconnect to nature and engage the senses

Earth based interventions and ecotherapy practices are on the rise as our modern world is understanding what Ancient indigenous traditions have known for thousands of years - Nature heals. A mere 120 minutes a week can yield tremendous benefits physically, mentally and emotionally. Try forest bathing, walking barefoot in nature to ground, laying on the Earth, or tracking time to engage your visual, auditory and aromatic senses. They are portals to the present moment. More on nature-based practices for resilience here.

12. Bolster your sleep

Sleep is a place for profound integration and rest. It is a way we digest our day and our experiences, as well as replenish our energy reserves. Incorporating rituals that support sleep hygiene are important. Some of these can look like:

• Eliminating technology use and blue light exposure before bed

• Minimizing the mental work in the evening

• Curbing your intake of stimulants

• Enjoying aromatherapy such as lavender and chamomile

• Grounding with a weighted blanket

For a deeper exploration of ways to rest well, read on here. 

Ayurveda for Spring: Kapha Season

Ayurveda is a holistic science of health and longevity that originated in India over 2000 years ago. Translated as ‘the science or wisdom of life,’ Ayurveda embodies Ancient mind-body practices that promote integration and wholeness - both within each individual and in the greater web of existence. Its philosophy is rooted in the laws of nature, and sees cultivating balance as an ongoing process, a practice in dialogue with our environment.

If there is one prevailing lesson that Nature continues to teach, it is the law of impermanence.

Change is inevitable. We move through cycles of creation, preservation and destruction; we travel through seasons of life as it ebbs and flows. In the continually shifting tides, Ayurveda offers an ecosystem of self-care practices that can bolster our immunity, enhance physical and emotional resilience and support deep self-awareness in the process of change and growth.

The following is a brief guide of Ayurvedic wisdom to align with the energetics of Spring - also known as Kapha Season.

A glimpse of Kapha

Kapha is one of three Doshas or energetic forces that exist (Vata and Pitta being the other two). Kapha consists of Earth element and Water element. 

When Kapha is in excess, we may dwell on heavy emotions, cling to the past,  feel heavy sadness, lethargic, stuck, stubborn or uninspired. When Kapha is in balance, we can feel grounded, calm, patient, steady and enduring, secure and stable. 

Energetics of Spring

Symbolically, Spring is the season of potential, beginnings, birth, regeneration and renewal. It is the time of planting seeds - metaphorically and physically. It is a period of weeding out the stagnant, old and no longer needed, and preparing our environments for our visions to take root. Spring can be a good time to cleanse, initiate a new project and inspire change.

Ayurveda is a qualitative science with principle that opposites balance each other out. The qualities of Kapha season are found in Earth and Water Element. These are:

• Heavy

• Cold

• Stable

• Gross or Dense

• Viscous

• Smooth

• Oily

When it comes to balancing excess in mind and body, we add the opposite quality to the mix. For example, adding a warming tonic to a state of excess cold will be a helpful remedy. 

How Kapha imbalances appear in the body and mind

When excess kapha appears, we can feel heavy, lethargic and sluggish. Digestion may be slow with common symptoms like fatigue after eating, weight gain. Other signs of excess kapha include lack of circulation, swelling, excess mucus and nausea.

When excess kapha appears in the mind we can feel foggy, resistant to change, uninspired, lacking motivation, melancholic or down, stuck in a rut. Attachment issues may rise. 

Rituals & Tips for Kapha Spring Season

The following are rituals and routines you can incorporate into your daily rhythm to balance excess Kapha. Remember these are simply suggestions: Ayurveda offers an individualized approach to wellness, which means each practice will effect each person differently.

Best advice? Notice how your mind and body respond to each practice. Check in with how a ritual makes you feel. Are you feeling more regulated? Calm? Resilient? Are there no symptoms? Your awareness and intuition will tell you far more about whether a practice is creating harmony in your unique constitution.

Rise early.

Ayurveda texts will recommend awakening before 6am or sunrise. The Kapha time of day is 6am to 10am (and 6pm to 10pm). Once we enter the Kapha time of day, the qualities of Kapha increase; we may feel heavy, groggy, sluggish, slow to awaken. Rising early and setting an intention can be a motivating force for Kapha.

Drink warm water when you awaken, and throughout the day.

A glass of warm water first thing in the morning stimulates peristalsis and prompts morning bowel movement. Healthy elimination is an integral part of an Ayurvedic routine. Keep drinking warm water throughout the day, as this helps flush toxins through the body and keep you hydrated. 

TIP: Add lemon or lime to kindle more agni, digestive fire. 

Cleanse your nasal passageways with Neti.

Neti is the practice of nasal irrigation, often using a pot to rinse the passageways with warm salt water. The neti pot has long been used in yoga and ayurveda to purify the nasal passages and facilitate deep breathing. Your nasal passages are one of your body’s filtration systems, in fact the nose filters 7-8 liters of air that we breathe, each minute (statistic via Banyan Botanicals). When we don’t clean the filter, it works less efficiently. This practice is particularly good when spring allergies are in the air. It reduces accumulation of airborne toxins and pollens and clear excess mucous often associated with Kapha.

Practice warming pranayama - breathwork.

Breathing is a miraculous function that is responsible for 70% of the toxins released. Conscious breathwork has tremendous benefits.

Kapalbhati or Skull Shining Breath is an energizing practice that can improve digestion, enhance blood circulation, strengthen the function of the lungs, remove blockages of the subtle body and much more. Bhastrika or Bellows Breath is another warming and energizing breathwork that has similar benefits to Kapalbhati. Incorporate this on an empty stomach. 

Move with an energizing Yoga Asana practice.

A  more vigorous practice, such as Vinyasa, will help strengthen, build heat and move stagnant energy through the body. Invite heart opener poses to increase circulation. Add twisting postures to kindle the fire, warm and detox the body. Inversions offer a shift in perspective and play. 

Eat foods that are bitter, pungent, warming and light.

It’s best to incorporate simple, clean and seasonal foods. Bitter foods (such as dark leafy greens) can offer a detoxifying effect on the body and can help clear ama or toxins. Pungent foods (such as mustard greens, cayenne, radishes) kindle the digestive fire or agni, helping kapha assimilate and clear what is necessary. This taste can break up stagnation, increase circulation and cleanse the blood.

Incorporate warming spices.

Think such as cinnamon, turmeric, black pepper, mustard, ginger and garlic. These spices enhance the fire element into the diet which aid in strengthening agni.

Enjoy digestive teas & herbal allies for Kapha

Sip on digestive teas throughout the day and after meals. Digestive Tea such as ginger or CCF (Cumin, coriander and fennel) can enhance agni or fire. To aid in morning bowel movements, Triphala is a gentle digestive supplement you can take to help regulate elimination.

Relish in an invigorating abhyanga self-massage.

This self-care practice helps build what Ayurveda calls “ojas” or our immunity essence. It improves circulation, calms the nervous system and promotes longevity. This slow and deliberate technique is tremendously beneficial for our lymphatic system, which is responsible for removing waste and toxins from our bodily tissue - a part of the body that practices the art of release quite regularly. Abhyanga is also understood as a powerful ritual in self-love. In fact, the word ‘sneha’ in Sanskrit not only means ‘oil’ but also ‘love.’ Here is a how to guide for performing abhyanga as well as creating your own oil blend. 

Try Garshana: dry brushing ritual.

Garshana translates to ‘friction by rubbing.’ For Kapha types, dry brushing can be a particularly beneficial practice. It stimulates the lymphatic system, removes ama or toxins, encourages cellular renewal of the skin and clarifies the mind amidst many other benefits. (For an in-depth explanation on how-to, read this Paavani article). 

Experiment with a gentle cleanse.

As a way to reset and kindle the digestive fire or ‘agni’ you can experiment with a mono diet. For example you may try eating kitchari for 1-3 days to allow your digestive forces rest and reset.

Clear the clutter, clean your space.

Excess kapha can often result in over-attachment: to things, possessions, people and more. Spring cleaning is a practice that offers catharsis and release. Material goods hold energetic weight. Clean your closet, remove, recycle. Letting go allows Kapha to feel lighter and helps refine the practice of non-attachment. You may include purification ceremonies (as long as they are meaningful and personal to you) such as smudging, burning sage or incense, ringing a singing bowl, gong or tingsha or simply imagining clearing any accumulated energy you picked up in the recent months.

Meditation to digest your thoughts

Similar to how fasting is a reset for the body, meditation is a way we allow our mind to digest. A daily meditation practice helps widen perspective, deepen flow states, improve emotional regulation and build physiological resilience amongst many other benefits. Kapha may benefit from more activating meditations such as chanting mantra, walking meditation or visualizations. Chanting offers the body a way of re-attuning.

Trataka Candle Gazing Ritual 

This ritual cleanses your sight and kindles your agni or fire. Find a comfortable meditation seat and place a candle approximately an arm length away, at eye level. Settle your gaze on the candle. If possible, try to keep from blinking. Tears will likely form and this is part of the eye's natural cleansing. Close your eyes if needed and let your gaze settle on the internal flame.

Incorporate citrus aromatherapy and energize & uplift.

Aromatic molecules bind to nerve receptors in the passages and sinuses and directly affect neural pathways. Aromatherapy is a powerful ritual that affects the limbic part of the brain: responsible for emotional regulation. Add a few drops of essential oil into a diffuser or incorporate aromatherapy into your abhyanga oil massage. 

Kapha balancing scents include: Juniper, Sage, Eucalyptus, Chamomile, Orange, Cinnamon, Patchouli, Camphor

Invite spontaneity, adventure and play into your routine.

While routines are important for mental and physical resilience, excess kapha can become stuck in the same way of doing. To invoke inspiration, do something new. Travel, explore, beckon the unknown. See what happens when you create unplanned space in the schedule for mystery to unfold.

The above are just a few ways to help balance excess Kapha. Ayurveda involves a wide array of sensory modalities that invite healing into our lives. You can also create your own rituals simply by recognizing your relationship to your senses and what you do. Ayurveda is a practice of being in right relationship, avoiding excess indulgences and maintaining a balance with our desires. Try these rituals out and see how they make you feel or how they shift your relationships!

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Practices to Rest Well: Sleep Hygiene and Ayurvedic Tips for Deep Sleep

Sleep hygiene is profoundly important for our health and wellbeing.

Poor sleep can depress one’s mood, deplete energy level, inhibit focus and concentration, stifle sex drive, and lead to serious health problems like heart disease, diabetes, stroke and more. On the contrary, when we have a good night’s rest, our immune system repairs, energy levels replenish, mood boosts, communication is enhanced, relationships are strengthened, and the ripple effect goes on.

Ayurveda sees sleep as one of the three pillars of life (along with diet and sex) and therefore places a great importance on developing rituals and routines that enhance the quality of sleep.

Sleep imbalances can take many forms. It can range from the occasional restless night of sleep to the chronic struggle with insomnia. Often times, the culprit of poor sleep can be a mix of stress, anxiety, overwhelm, illness, sudden changes in schedule and additional external factors. From the Ayurvedic perspective, sleep tends to be disrupted by Vata Dosha (composed of air and ether) and Pitta Dosha (Fire and water).

Pitta is suspect for those who have difficulty falling asleep and are often kept awake by spiraling thoughts, problem solving and planning. Vata can be the culprit when sleep is light, restless, anxiety ridden and easily disrupted. Both Pitta and Vata share qualities of being light and mobile. When it comes to remedying sleep issues, inviting characteristics that are heavy and stable help to promote sound sleep.

Below are several tips to help encourage restful sleep

Establish a daily routine, otherwise known as dinacarya.

Consistency in your day creates a container of resilience. Routines are one of the most powerful ways to alleviate a Vata imbalance, encourage grounding energy and promote the stability needed to calm the mind and nervous system. Align with the rhythms of nature to create more harmony with your external environment. Preparing for a proper night’s rest starts when you wake up. Wake up at the same time each day. Go to bed by 10pm. Eat your meals at the same time each day so your digestion works efficiently. For more tips on establishing a healthy dinacarya read on here.

Exercise daily.

The benefits are endless but in relation to sleep, exercising helps kindle digestive fire, encourage proper elimination, relax the body and in turn, support sleep. It is one of the most effective ways to mitigate stress, which is often a culprit for a restless night of sleep.

Pro tip: Exercise in the morning between 6:00 AM - 10:00 AM the Kapha time of day. Avoid vigorous exercise in the evening as this can leave you energized.

Do not hit the snooze button.

Research shows us that this can negatively impact one’s energy levels. The body naturally starts to shift into a lighter state of sleep nearing the time to awaken. After hitting snooze one, alowign your body to restart it’s sleep cycles, it is likely that the next snooze will interrupt you in an even deeper state of sleep - thus affecting your energy throughout the whole day.  If done in a long-term fashion, it will deeply affect your sleep cycle.

Eliminate stimulants from your diet or curb them by the early afternoon.

If you are highly sensitive to stimulants like caffeine, nicotine and alcohol you may seriously consider cutting these out of your diet completely. These are considered ‘rajasic’ and create hyperactivity in the body and mind deterring good sleep. If you are a die-hard coffee fan, you may consider drinking only 1 cup, and limiting any caffeine intake after 12pm. Cut out the beer or wine as alcohol can precipitate sleep apnea. Experiment and notice for yourself, as each person’s constitution reacts differently to stimulants. 

Mind your diet throughout the day, especially dinner.

Your diet can affect the quality of your sleep. Avoid foods that aggravate Pitta and Vata Dosha or are considered ‘rajasic.’ These include acidic foods like garlic, onion, tomatoes and spicy foods are some examples to eliminate. Raw veggies take longer to digest than cooked veggies, so avoid having these at dinner as they may trigger trouble sleeping. Kick the after-dinner dessert habit. Dark chocolate increases heart rate and can also contribute to poor sleep. While dinner sound be warming, avoid a heavy meal that can take too long to digest and leave you up at night.

Eat an early dinner.

This enables your body to digest food prior to going to bed. If one eats a late dinner, the digestive fire or ‘agni’ is turned on which can often keep a person feeling awake.

Use low light in the evening.

Reduce bright lights your space as you wind down your day. Ayurveda encourages us to align our sleep patterns with the rhythms of Nature, which means winding down when the sun goes to sleep. However, we live in a world where technology is integrated into our way of being and lights are often on in the house well into the night. Bright lights can disrupt circadian rhythms and cue the brain that it is not time to go to bed yet. Instead take the opportunity to set the mood in the few hours before bed.

• Use dim lighting with yellow or orange hues, red is also ok as long as it’s not too bright

• Shaded lights that direct the light towards the floor, or lighting that is low

Eliminate screen time & blue light before bed.

Ideally it is best to eliminate screen time once the sun goes down. However, try not to look at a screen within 2 hours of bed time. This means no TV, movies, Netflix, scrolling on social media. If 2 hours is not manageable try at least 20 minutes. There are countless reasons why this challenges sleep. The blue light emitted by devices disrupts your circadian rhythm and suppresses the release of melatonin, our sleep producing hormone. In addition, it increases alertness at a time of winding down and can aggravate Pitta Dosha. To better manage boundaries with your technology, read on here.

Refrain from mental work in the evening.

In our progress-driven society, this can be challenging to turn off emails and disconnect from work projects - especially amongst the rising entrepreneurs and freelancers. Mental activity in the evening can stimulate Pitta dosha and keep the brain active or awake. If you suffer from severe sleep issues, you may even consider not reading before bed. 

Try Abhyanga Self-Massage in the evening to wind down.

Self-massage can be a deeply relaxing ritual. Touch is proven to boost our immune systems. The practice of Abhyanga calms the nervous system, reduces stress and balances Vata Dosha. 

Don’t over hydrate or drink excess fluids before bed.

Simply because you don't’ want to your sleep cycle to be disrupted by the need to pee in the night.

If you need a pre-bed time snack, try warm milk with a pinch of nutmeg.

This recommendation comes from Dr. Lad. Nutmeg has a calming effect when taken in small doses. 

Try Pranayama and Meditation to calm the mind and wind down.

Yogic breathing practices boast many benefits. Anxiety and our fast-paced world has left an imprint on our culture of shallow breathers. Our breath carries Prana, life force and with it the ability to purify and revitalize all the systems of the body. The breath is the quickest bridge to the present moment and conscious breathing such as Dirgha breath or Nadi Shodhana are known to reduce stress and calm the nervous system. Meditation invites spaciousness to be with thoughts rather than spiral into their stories and dramas. Both have profound benefits for body, mind and spirit.

Calm through sense of smell with an aromatherapy diffuser.

In your bedroom, you can turn on a diffuser with essential oils such as lavender to promote stress relief and sound slumber.

Experiment with herbal allies.

If the struggle for sound sleep is real, you may try incorporating herbs into your diet. It’s generally recommended to experiment with herbs at least 4-6 weeks allowing enough time for your awareness to sense if they are a benefit to your constitution. When purchasing herbs, it’s best to source organic.

• Ashwagandha is revered for its ability to calm the mind, lower cortisol levels, manage daily energy, promote the secretion of serotonin, our happy hormone and more. It is also known to help with chronic insomnia. 

• Brahmi/Gotu Kola is considered ‘sattvic’ meaning pure. It is known for calming the nervous system and mind.

• Chamomile tea is a classic remedy for calming the mind. It is a mild sedative that is quite safe.

Sleep with a weighted blanket.

The weight can help ground Vata, relax the nervous system and calm the body. Blankets that are 15 to 25 pounds or heavy enough to press down on your skin can stimulate pressure receptors that trigger vagus nerve activity, which has a plethora of important actions including fear, stress and anxiety management.

These are several tips to explore. Adopt the practices that work for you and leave the ones that don’t. Allow this to be the tip of the iceberg in your dive into remedies for deep, sound sleep.

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Ayurvedic Dinacarya: Ancient Rituals for Modern Self-Care

Establishing a daily routine is foundational to our wellbeing. In the ancient science of Ayurveda, the sages called this “Dinacarya.” 

In Sanskrit, ‘dina’ means ‘day’ and ‘carya’ implies ‘routine.’ The root word ‘car’ means to walk, or move. 

How we move through our days, the habits we cultivate, the choices we make, how we engage with ourselves and our world - these all have an effect on our physical and emotional wellness. Ayurveda explains that everything in our universe is created by the 5 great elements - earth, water, fire, air and ether - including ourselves. Our metabolic constitution or Prakruti is derived from Nature, so when we harmonize our biological rhythms with the cycles of seasons, we are able to access greater balance and wellbeing.

There is plenty of research that states routines are beneficial to our health. Some of these benefits include:

• Less stress, improved mental health and in turn lower risk of heart disease

• Improved sleep, one of the 3 pillars of life in Ayurveda and a huge factor in your productivity, performance and daily energy reserve

In today’s world anxiety is one of the most common mental imbalances and our focus is increasingly challenged and fragmented. In Ayurveda speak, these are culprits of a Vata dosha imbalance. And Vata, being comprised of air and ether, the most subtle of elements, is typically the first dosha to go out of balance for most of us.  Routines have a profound effect providing the stability and earth element needed to ground and nourish Vata as well as quell anxiety and stress.

Below are several suggestions as to which self-care rituals you can start to incorporate into your daily routine. Remember, every person has a different constitution and therefore will require slight adjustments to the recommendations below. The greatest advice I can offer is to allow your intuition to guide you. Begin with incorporating one or two of the below, notice your mood, feelings, digestion, quality of sleep. Over time you can incorporate more to bolster your wellness plan.

Self-care rituals to balance Vata & support Daily Routine

Wake up with nature.

Right before the sun rises, it is said that the Sattvic or pure and loving qualities are present in nature. Ayurveda recommends waking up at this time. While seasons and daylight does shift, an approximate time to wake per dosha is as follows.

• Vata: at sunrise or 6 AM

• Pitta: just before sunrise or 5:30 AM

• Kapha: before sunrise at 5:00 AM

Scrape your tongue.

One of the easiest rituals to incorporate in your day, since we can habit stack it onto brushing teeth. Invest in a tongue scraper. Before ingesting morning beverages, scrape the ama or toxins from your tongue. This practice prevents malabsorption, clears toxins and bacteria from the tongue, stimulates your internal organs through reflexology and promotes digestive health. By scraping your tongue you will enhance your sense of taste, and allow the receptors to more effectively communicate satiation to the brain. Plus, it helps curb bad breath and will leave your mouth feeling fresh.

Drink a glass of warm lemon or lime water.

There are many benefits but the biggest one is that it promotes peristalsis and encourages our morning bowel movement - an important part of our body’s digestive process… not to mention many folks lack proper hydration, so this is a great place to start.

• If you have a Pitta predominance (excess fire element) in your constitution, choose lime over lemon as its cooling and Sattvic.

• If you are experiencing constipation of difficulty with your stool, add a few slices of fresh ginger to amp up the fire.
  

Eliminate your bowels.

Our bowels are a great indication of whether or not we are in balance. Having routine bowel movements implies our digestion is working properly. Even observing the qualities of your bowels will give you insight into which dosha is at play. Regular elimination encourages apana vayu, the downward and outward flow of subtle energy and helps one avoid reabsorption of our bodies toxins. 

For constipation or strain try:

• The herbal remedy “Triphala” as a gentle supplement to encourage bowels

• The yoga pose “Malasana”, sometimes referred to as ‘garland pose’ or ‘yogi squat’ as a way to encourage “apana vayu” - the downward and outward subtle flow of Prana that supports elimination

Try oil pulling for oral hygiene and gum health.

Gargle with a teaspoon of coconut or warm sesame oil to nourish teeth and gums. 5-20 minutes daily. This practice helps strengthen gums, teeth and jaw. It supports potential tooth decay and enhances the oral microbiome. It also clears bad breath.

• Tip: Take a scoop before you get in the shower - it makes the 10 or so minutes go by much faster. Spit out the oil in the trash to avoid clogged drains.
  

Incorporate Nasya Oil or nasal lubrication.

The practice of Nasya, applying a few drops of warm ghee or oil into each nostril helps lubricate the nose and supports the sinus, throat and head. It also encourages mental clarity. It is understood that the nose is the doorway to the brain and our Prana or life force energy enters through our breath. This practice helps promote cerebral circulation, stimulates memory and restores balance in the body.

• For vata: use sesame oil, ghee or calamus oil

• For pitta: use brahmi ghee, sunflower or coconut oil.

• For kapha: use calamus oil

Nasya is a particularly beneficial practice during Vata season (late fall, early winter), pre-travel (such as going on airplanes), or general Vata imbalances.

Skip soap when showering.

Most of our soap products today strip the body of the its natural oils. Use soap on the armpits or parts of the body that release sweat (one of the vehicles of digestion), but use it sparingly on the rest of the body or not at all! Buy natural soaps when possible. 

• For Pitta-types or those with acne imbalances: try soap with neem or aloe.

Practice the ancient art of abhyanga or oil self-massage.

This self-care practice helps build ojas or our immunity essence and promote longevity. It balances Vata dosha, calms anxiety, supports the nervous system and supports better sleep. It’s also seen as a powerful act of self-love as the word ‘sneha’ in Sanskrit means ‘oil’ but also ‘love.’ Apply oil to the skin and massage with intention. Spend a little extra time massaging the feet for grounding. For more details on this practice and how to create your own oil blend, read here.

Eat with mindfulness and intention.

There is no shortage of digestive imbalances in our modern society, and so eating with mindfulness and intention is of growing importance. A few key practices to incorporate include preparing your meal and eating space with love. Make lunch your biggest meal of the day as this is the Pitta time of day and our digestive fire or agni is the strongest. Enjoy a light, warm dinner as we enter the Kapha time of day and our winding down our physical activities. Try to avoid eating 2 hours before bed as this can affect the quality of your digestion and sleep. For a more detailed guide on healthy eating principles, read here. 

Encourage exercise and yoga asana.

We already know that exercise benefits the heart, lungs and disease prevention. It not only make us happier, it is proven to reduce stress levels, depression and anxiety and changes our brains. Research shows that exercise makes our brain more sensitive to joy and primes us for deeper connection. Invigorating exercises are best during the kapha time of day in the morning from 6:00 - 10:00 AM. More grounded practices such as a slow flow, yin or restorative yoga practice are preferable for afternoon and evening to encourage restful sleep.

Practice deep breathing and Pranayama.

Breathing is that magical action that happens both consciously and unconsciously. When the latter is in place, our breath follows our emotional patterns. In our world where stress and anxiety is on the rise, our breath can find itself shallow and short - essentially restricting prana and life force to our whole ecosystem of the body. On top of that, our breath is responsible for 80% of the toxins are released. Take a moment to practice deep breathing, or carve out time for Pranayama - breath expansion practices. 

Make space for meditation or a contemplative practice.

The benefits of meditation are endless. Research shows that is offers increased stability of the nervous system, improves reflexes, builds our resilience to the effects of stress, improves our relationships, our focus and enhances creativity.  Through the practice of mindfulness - paing full attention to one thing in a given moment - we can enter a space of meditation - the process of bringing clarity to the mind. If you are new to the practice, start small with 5 or 10 minutes a day. Insight Timer App is a great free resources to find guided meditations.

Create and Play.

Creativity and play have huge benefits for our stress, mood, and brain functioning. Check in and notice if you are taking life too seriously or leaning towards workaholicism and take some time to make space for your inner artist and child.

Encourage restful sleep. Settle down for bed by 10pm.

The rituals you incorporate before bed have the power to deeply affect your sleep.  Sleep is considered one of the 3 pillars of life in Ayurvedic wisdom. When our sleep is compromised, so is our productivity, focus and whole wellbeing. Finding the recipe for restful sleep will be different for each of us, but here are a few practices to incorporate.

• Limit tech use before bed to reconnect with your natural biorhythms.

• Try not to do any mentally stimulating or energizing activities before bed such as computer work or cardio exercise late at night.

• Set your bedtime for 10pm or earlier so as to fall asleep before the pitta time of day kicks back in at 10 pm - 2am. 

• Tip:  For encouraging sleep, try using a diffuser in your room with a few drops of lavender essential oil. 

You can read more on sleep hygiene here.

Above are several recommendations to experiment and play with in your daily rituals. Consider these as a few foundational practices to start cultivating and caring for your own wellness.

Remember, each person has a different prakruti - constitution, so consider the above inspiration but use your intuition to discern what is best for your being.

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If you are interested in a deeper personalized plan for your Prakruti or doshic constitution - feel free to reach out and inquire about booking an Ayurvedic Health Counseling Package. Available for remote sessions via Zoom.

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Ayurvedic Guidelines for Healthy Eating

“Let food be thy medicine and medicine be thy food.” – Hippocrates

Food is ritual. It is a practice we partake in every day, and one that sustains our longevity. Often what we eat and how we eat go unnoticed or unappreciated in our daily routine.

The Sanskrit word “sadhana” means spiritual practice. Our food sadhana or how we consume that which nourishes us is sacred. Everything we take in through our sense of taste is life force feeding us—be it a plant grown from the Earth or an animal raised on the land. Our relationship with food is often overlooked yet it is vital to our existence. Across cultures, food is symbolic of connection—connection with each other and with our environment. Eating is a way of cultivating harmony with all that surrounds us and importantly, within ourselves. 

Ayurveda emphasizes the ritual of eating, in that how we eat affects our digestion, more so than what we eat. Inviting mindfulness into every bite directly affects our health. Food is a form of love, so when we eat with intention we cultivate contentment. Below are healthy eating guidelines to encourage proper digestion and cultivate balance. Start with a few.

Prepare your food with love and intention. 

Yes, the emotions we experience are infused in what we make. If you are anxious or angry while preparing a meal, the food will adopt this energy. Take a few moments to breathe intention and remind yourself that this food is offering up its existence to nourish your own. Create it with love and attention.

Eat in a tranquil space.

The Ancient Chinese called it “Feng Shui” and the Rishis called it “Vastu.” There is a science to design. How you create your sacred space and the ambiance you cultivate for meals directly affects your psyche on a subtle level. Clear the clutter, set the mood. Candlelight dinners bring in the element of fire, a digestive force. Eat in an environment that encourages harmonious digestion. 

Eat without distractions.

No TV or scrolling on social media. No eating in the car or on the go. Take the time to be present with your food. Enjoy Sattvic or nourishing conversation rather than talk that provokes emotional reactivity. Perhaps try enjoying a meal in silence. Energy flows where awareness goes. If we detract too much focus from our food, it is digested less efficiently.

Offer gratitude for the meal.

Whether you say grace, chant a mantra, or simply offer a silent thank you, take a moment to connect with your food and honor its gift. It carries prana and life energy that is, in turn, nourishing your life energy.

Chew your food to an even consistency.

In our fast-paced world, we catch ourselves inhaling rather than eating. Chewing directly affects your digestion and begins the breakdown of food. In addition, if your food doesn’t have time to mix with saliva and sit with your taste buds, your brain will not register that you are receiving the nutrients necessary and overeating may occur. 

Eat until you are 75% full.

Allow time for your body to assimilate the food and communicate to your brain that you are nourished and full. Hippocrates said, “Everything in excess is opposed by nature,” and as Ayurveda follows the laws of nature, we are reminded that nature does not hurry. Be patient and ask yourself, “Am I truly still hungry?” Often times, overeating is a response to filling a void for nourishment we lack in other parts of our lives.

Drink only a small amount of liquid with your meals.

Ayurveda recommends no more than half a cup to drink—preferably warm or room temperature. This is because cold water dampens your digestive fire or agni and slows digestion.

Avoid cold foods & drinks.

Save your smoothies for summer and leave the ice alone. Ayurveda explains that cold food and drink put out your digestive fire. It’s akin to throwing snow on a campfire.

Enjoy food that is warm, moist or oily.

Cook your food until you smell the aroma. This begins breakdown of food and aids in digestion and assimilation of nutrients. Aim for a half tablespoon of oil per meal. You can modify quantity depending on your dosha. Oil maintains the strength of your cells and helps hold water in the body.

Wait at least 3 hours before each meal.

The best analogy to explain this concept is that of a rice cooker. If you begin a batch of rice and throw in another cup 30 minutes in, you’ll wind up with rice that is half cooked and half hardened. The concept is the same for Ayurveda. Eat with less than 3 hours between a meal and your body will be less efficient in digesting food. You’ll wind up weakening your digestion. If you need to snack, opt for fruit.

Eat your largest meal at noon.

The Pitta time of day is from 10am–2pm (and while we sleep, 10pm to 2am). Eating at noon, the peak Pitta time, is when your digestive fire is the strongest and food will be more efficiently metabolized.

Rest after eating.

Take 15-20 minutes. This follows the principle of energy flows where awareness goes. Rest allows your body to focus on digestion, extracting nutrients, and sending what is needed to other parts of the body.

Consume organic and fresh foods.

Try to avoid processed foods. Eat foods that are fresh and no more than 18 hours old after cooking them. Ayurveda explains that our food contains prana and as our food begins to deteriorate, the prana leaves it, making the food less nourishing. A helpful tip: subscribe to a local CSA or farmers alliance that can deliver your fresh local vegetables weekly.

Avoid consuming foods with contradicting potencies.

Proper food combining can be tricky. Similar foods with opposite energies can disrupt digestion. For example, if you combine raw foods and cooked foods, the raw foods will start to ferment in the body. Take some time to familiarize yourself with food combining principles.

Choose foods according to your constitution and season.

As we’ve come to learn in Ayurveda, each person is a unique mix of the doshas – vata, pitta and kapha. Depending on your dominant dosha and your current imbalance, you will find the most balance and nourishment in your meals if the foods you ingest contain the opposing qualities of your imbalance. For example, if you are suffering from vata vitiation (qualities as cold, mobile, sharp) and you are feeling stressed, overwhelmed, or spun out, you will benefit from foods that are warming, sweet, and grounding. Think soups and root vegetables. Furthermore, you can factor the seasons into your diet. Fall to early winter is dominated by vata. Early winter into spring is kapha. Summer is pitta. Choose foods that balance these energies.

Include all six of the Ayurvedic tastes on your plate.

To avoid creating cravings, it is important for your meals to include all six of the tastes—sour, pungent, salty, sweet, bitter, and astringent. Since food is medicine, it is recommended that 75% of your plate includes tastes that pacify the current dosha that is out of balance.

Eat your food in order of optimal digestion.

If you really want to work in resonance with the digestive process, begin with sweet foods. These activate the kapha part of digestion, allowing for saliva secretions and enzymes to help break down food. Take in salty and pungent spices next, which increase agni. Finish with bitter and astringent foods such as salad or tea at the end of the meal.

The above list offers several ways in which you can enhance your digestion through Ayurvedic practices. Creating lifestyle changes takes time and patience. Start with a few of these guidelines. As they become integrated into your everyday routine, you can add more.

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Seeking Recipe Inspiration?

Original article written by Gaby Colletta, published on Basmati.

Sources:

Ayurvedic Cooking for Healing by Dr. Vasant Lad

Principles of Ayurvedic Medicine by Dr. Marc Halpern

The Complete  Book of Ayurvedic Home Remedies: Based on the Timeless Wisdom of India’s 5,000-Year-Old Medical System by Dr. Vasant Lad  

The Art of Abhyanga: Ayurvedic Self-Massage

“Abhyanga should be resorted to daily. It wards off old age, exertion, and aggravation of vata.”

— Ashtanga Hrdayam: Sutrasthana: II: 8-9

The practice of abhyanga or oil self-massage has been part of ayurvedic self-care ritual for 5000+ years.

Abhyanga is a powerful self-care ritual to incorporate into your dinacarya or daily routine for wellbeing. It is profoundly balancing for Vata dosha, yet beneficial for all three doshas during any season. Ayurvedic word “Sneha” has two meanings: oil and love. It is said that performing self-massage and adorning the body in oil is a ritual of self-love.

We apply oil to our bodies to lubricate the joints, build “Ojas,” our immunity-boosting life force and to promote longevity. Not only does oleation nourish the tissues of the body, but studies show there are many psychological and health benefits to the practice of self-massage and touch.

Benefits

• Lowers heart rate, blood pressure and cortisol levels - so stress less!

• Supports the nervous system

• Increases circulation and lymph drainage

• Improves feelings of self-confidence, self-love + positivity

• Benefits sleep patterns

• Decreases effects of aging

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How To Perform Abhyanga

1. For Pitta + Vata, long smooth strokes from head towards the feet to ground energy. For those with stress, anxiety or sleep issues, focus on feet. For Kapha, apply from toes to head, with a little more vigor for uplifting energy.

2. For chest and arms, guide strokes towards the heart to improve circulation.

3. Spend time on joints, moving in circular motion to nourish them.

4. Massage for approximately 20 minutes. Even 5 minutes makes a difference.

TIP: Invest in a set of abhyanga clothes that you don't mind being oily.

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Creating your own Massage Oil Blend

Below are Dosha recommended carrier oils and essential oils to incorporate aromatherapy into your self-massage practice. When possible, use oils that are organic, cold-pressed and unrefined as these are the purest, closest to nature and best for your skin.

Ratio for blend is 10-20 drops of essential oil per 1 oz {30 ml} of carrier oil.

Oils Vata Dosha

Vata Carrier: Sesame, Almond, Avocado, Walnut or Jojoba Oils. Choose warm, heavy oils to pacify Vata.

Vata Essential Oils: Jasmine, Cinnamon, Cardamom, Nutmeg, Camphor, Lavender, Rose, Vanilla, Ylang lang, Ginger, Camphor, Sandalwood, Frankincense, Lilac, Vetiver

Oils for Pitta Dosha

Pitta Carrier: Coconut, Sunflower or Light Sesame Oils. Choose light, cooling oils to pacify Pitta.

Pitta Essentail Oils: Rose, Sandalwood, Chamomile, Lavender, Honeysuckle, Yarrow, Jasmine, Lilac, Orange, Fennel, Coriander, Peppermint

Oils for Kapha Dosha

Kapha Carrier: Safflower, Flaxseed, Mustard Oils. Light or stimulating oils to pacify Kapha.

Kapha Essentail Oils: Juniper, Sage, Eucalyptus, Chamomile, Orange, Cinnamon, Patchouli, Camphor, Myrrh, Eucalyptus, Neroli, Geranium

TIP: Put oil blend in a tinted container to prolong shelf-life, protect it from the sun and keep it from going rancid.

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Sources:

Banyon Botanicals

Yoga International

Ayurveda Secrets of Healing by Maya Tiwari