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. 

Creating your Meditation Space: The Why and How

The art of spatial alignment is one that has been practiced for centuries. In Ancient India this science of intentional architecture is called Vastu Shastra. In Ancient China, we know this as Feng Shui. Both have the thread of creating environments that harmonize with the natural elements, incorporate sacred patterns and instill directional alignments.

In our Modern world, scientific studies affirm that cleanliness and organization of our personal environments boasts many benefits including:

• Enhancing one’s ability to refine attention

• Encouraging the completion of tasks efficiently

• Lowering the stress hormone cortisol

• Promoting better sleep

When it comes to establishing a consistent meditation practice, creating a sacred space to return to has benefits that run deep. Meditation requires our unabiding attention. The root of attention means ‘to tend to.’ Simply tending to this space is a way of cultivating mindfulness before one sits.

“A lot of people think we are creatures of habit, but we’re not. We are creatures of environment.” - Roger Hamilton

Where we live, our routines, the people and communities we choose to surround ourselves in - these have more impact on our behaviors than willpower and motivation. If we want to make meditation a habit, it helps to create the space and environment that will support it.

4 Reasons Your Sacred Space can Enhance Meditation

1. It helps establish meditation as part of our routine, a place to return home to again and again

2. It encourages a clear and attentive mind

3. It imbues our practice with ritual, meaning and purpose

4. It is a physical expression of your commitment to your practice and yourself

3 Tips to Creating your Meditation Space

Creating your sacred space and altar can be its own mindfulness and meditation practice. The word altar means ‘high place.’ Consider this a space to cultivate your highest Self. Approach this practice with intention, thought and care.

1. Clear the clutter.

We’ve heard it many times, clear space, clear mind. Objects carry energy. Choose or create a designated space that clear of clutter. Allow your physical surroundings to breathe and notice the lightness in your lungs. One step further: You can even cleanse the space with a smudging ritual. Many ancient traditions burn herbs such as sage, palo santo, and cedar to cleanse the space. It is believed that the smoke sews itself to the negative energy, and as it dissolves, so do the strings of negative energy.

2. Create a comfortable seat.

Establish what will be a supportive meditative seat for you. You can use bolsters, meditation cushions, blankets or some other support under your sits bones. Make sure your body feels supported. This may take a few meditation sits to find the seat the works best for you.

3. Curate your space with items that are meaningful to you and support your focus.

This is truly an individual preference. Some ideas could include symbols of growth, focus, love, and self-awareness. Items might include

• Elements of nature: Earth, Water, Fire, Air and Ether. A plant, some soil, perhaps a rock, are all ideas that capture the element of Earth - representative of stability, foundation, and support for practice. Water symbolizes fluidity, acceptance of the dynamic nature of life, living in flow with the forces that surround you. Candles can be a nice way to invoke the fire of discipline and focus. The fire element is symbolic of transformation, bringing light and clarity to situations that invite our deep discernment and renewed understanding. Incense may provoke air, the idea of expansion,widening perspective and imagination. Ether is simply everything that holds your meditation space together.

• A written quote or mantra. This can affirmation your practice and redirect your attention when it wanders.

• Deities. In many traditions, Gods, Goddesses and deities sit upon the altar imbuing the space with their power. For example, Ganesha is emblematic of removing obstacles on our path. Saraswati is the Hindu Goddess of wisdom and art. Quan Yin is the Buddhist Goddess of compassion.

• Sacred Texts. This could be your long-revered journal, a book of poems, spiritual texts or anything you deem as sacred.

• Family heirlooms or keepsakes that hold love and meaning.

• Objects that represent your teachers, spirit guides, or symbols that direct your growth.

• Items that amplify energy.

These are simply a few ideas to cultivate and tend to your space. You space can change, as everything in nature is dynamic. Choose items that make you feel supported and good about practice.

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Sources

The Powerful Psychology Behind Cleanliness by Psychology Today

The Importance of Breath: An Anatomical and Energetic Understanding

Breathing. You might say it’s important.

Sure, we know it is life juice – a necessity to think, do, speak, say, move about our ways. But what is the real deal behind breathing? Why do yogis and mindfulness practitioners believe in the power of the breath?

In truth, rarely do we notice the quality of our own breath. Often it is an automatic function that resides in the subconscious. Now, think of any moment you have felt frightened, scared, shocked or stressed. Did you notice how your emotions affect your breathing patterns? Different experiences and feelings can stimulate rapid or shallow breathing – two actions that do a disservice to your overall wellbeing.  

So let’s understand why breathing is so important and how we can harness its power.

“A yogi measures the span of life by the number of breaths, not by the number of years” – Swami Sivananda.

Breathing influences our lifespan. Humans take some 16 breaths a minute. Look at animals with slower breath rates like elephants compared to those with fast-paced breath rates like rabbits. Who lives longer?

Breathing feeds our livelihood. Biologically, the breath bears oxygen and ensures optimal functioning of our bodies’ processes. It influences every cell in our being and is linked to brain performance. It also serves as our own detoxification ritual, exhaling CO2 and other waste from the body. In fact 80% of the toxins in our body are released through exhales.

Conscious breathing conquers stress. Focusing on deep breathing sends messages to the brain to calm the mind. It triggers the parasympathetic nervous system to engage and counteract sympathetic nervous system (the part responsible for the fight or flight reactions often provoked by daily stress). Bringing awareness to your breath will help subdue the stress. And since stress is a gateway to many other illnesses, you might want to indulge in your inhales and exhales.

Conscious breathing helps manage anxiety and lowers heart rate. Since the parasympathetic nervous system is called into action, the vagus nerve is stimulated. This nerve plays a major role in lowering heart rate, reducing blood pressure and combatting depression. Lots of biological wins here.

Conscious breathing can increase focus. A Harvard study shows that controlled breathing often used in meditation can in fact increase brain size and nurture parts of the brain associated with focused attention and processing of sensory information.

The breath is our bridge to the present moment. Our mind moves a million miles a minute. It lurks in the past and prophesizes about the future.  Connecting with the breath is a therapeutic tool used in many mindfulness practices to summon presence.

“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.” – Thich Nhat Hanh

The breath unifies body and mind. From an energetic perspective, consider the breath as a bridge between the layers of consciousness. In Yoga we seek to “yuj” or “yoke” the body, mind and spirit and it is through breath that we find balance and union. Yoga explains that the body is made of 5 Koshas or energetic sheaths. The breath body resides in the middle of the Annamaya Kosha, our phsyical or ‘food’ body, and the Manomaya Kosha, the mind body.

In yoga we learn to control the breath through a practice called Pranayama. In Sanskrit, one of the many meanings of “Prana” is “vital energy or life force” and “ayama” means the “extension or expansion.” It is important not to confuse breath with Prana. Prana is a universal force found in all things and our breath contains Prana.

Pranic breathing releases emotional blockages. Our physical bodies hold past experiences – be it memories or even karmic impressions. Take a moment to conjure up a situation that evoked a deep feeling. Close your eyes and notice where that emotion emerges on the body. We may have heartache that results in heaviness in the chest or “a heavy heart.” We may feel stress and burden for others, so mush so that we “carry the weight of the world.” Even our everyday language intimates at this connection between emotions and the body. When parts of the body are in pain, there is a physical layer and subtle energetic layers. Pranic breathing addresses the many layers of consciousness to help release the blockage on a deeper level.

Breathing and Pranayama prepares us for deeper experiences of meditation. In the Hatha yoga tradition, specific pranayama practices are performed after an asana sequence to prepare one for meditation.  Through pranayama breath work, one can activate and expand prana past limitation, increasing vibrational energy and awareness. According to the Upanishads, the sound of the breath on inhalation is “So” and on exhalation is “Ham.” In Vedic philosophy so ham is a mantra, “I am that,” thus identifying oneself with the entire universe.

Pranic breathing can unlock various states of consciousness. According to the Ancient Indian science of Yoga, the human body contains over 72,000 nadi or channels. Of these nadi there are three major channels that run up the spine – the ida, pingala and sushumna. It is on the sushumna, central energy nadi, that you will find the 7 major chakras or energy wheels. Each chakra correlates to a layer consciousness. It is the subtle energy of kundalini that awakens at the base of the spine and rises throughout the chakras until it reaches the crown chakra, provoking a state of oneness.

Believe it or not, this only scrapes the surface of breathing. But now you’ve got a brief lowdown and can pocket this knowledge for use. Next time you feel stressed, if your mind wanders off or your thoughts travel hyper-speed… find your breath. Take deep, juicy breaths of life and notice the subtle changes of your wellbeing.

This article was modified from its originally feature on Basmati.com.