Panic attack keeps happening suddenly, can Ayurveda help calm my mind?

Question

A few weeks ago, I had the scariest experience of my life. Out of nowhere, my heart started racing, my chest felt tight, and I couldn’t catch my breath. My hands got sweaty, my body felt shaky, and for a few minutes, I was convinced I was dying. It lasted about 10 minutes, but it felt like an eternity. I rushed to the doctor, and after checking everything, they told me it was a panic attack and not a heart problem. I didn’t even know what a panic attack was before this.

Since then, I’ve been getting these episodes randomly. Sometimes I’ll just be sitting and suddenly feel this wave of fear, even though nothing is happening. At night, I get restless, and my mind won’t stop racing. I try deep breathing, but it doesn’t always help. I don’t want to depend on anxiety medication, so I’ve been looking into Ayurveda to see if there’s a natural way to manage panic attacks.

Does Ayurveda have a different understanding of a panic attack? I read somewhere that it could be caused by excess Vata or Pitta. How do I figure out which one is imbalanced? Also, are there specific herbs or practices that can help calm my nervous system? I’ve heard of Ashwagandha and Brahmi—are they good for this? Should I take them daily or only when I feel anxious?

Another thing is that my digestion has been off ever since the first panic attack. I feel bloated and uneasy after eating, and sometimes I don’t feel hungry at all. Could there be a connection between my gut health and anxiety? Does Ayurveda recommend any changes in diet to prevent panic attacks?

If anyone here has overcome panic attacks using Ayurveda, what worked for you? I just want to feel normal again without constantly fearing the next episode. Any advice would really help.

Dr Sujal Patil · Accepted Answer

Panic attacks, according to Ayurveda, are often linked to an imbalance in Vata and Pitta doshas. Excess Vata (air and space elements) can cause overactive thoughts, restlessness, and sudden fear, while high Pitta (fire element) can lead to intense emotions, overheating, and a racing heart. Since your panic attacks come out of nowhere and are accompanied by racing thoughts, shakiness, and digestion issues, it’s likely that Vata imbalance is playing a major role. Poor digestion (Agni imbalance) can also exacerbate anxiety, as an unhealthy gut can disrupt the body's ability to produce calming neurotransmitters.

To calm your nervous system, Ayurveda recommends grounding and cooling herbs like Ashwagandha, Brahmi, and Shankhpushpi. Ashwagandha is great for reducing stress and stabilizing Vata, while Brahmi helps with mental clarity and relaxation. You can take these herbs daily in powder or capsule form, preferably with warm milk or water before bed. Abhyanga (self-massage with warm sesame oil) is also highly effective in balancing Vata—massaging your feet and scalp before sleep can reduce nighttime restlessness. Additionally, practicing Nadi Shodhana (alternate nostril breathing) and gentle yoga can help regulate your nervous system.

Since your digestion has been off, following a Vata-pacifying diet can make a big difference. Avoid cold, raw, and processed foods, as they can aggravate anxiety. Instead, focus on warm, nourishing meals like khichdi, cooked vegetables, ghee, and herbal teas (like chamomile or licorice tea). Drinking warm water with ginger can improve digestion and prevent bloating. Many people see a reduction in panic attacks within a few weeks to months when they combine herbs, diet, and lifestyle changes.

Dr. Harsha Joy · Answer

In Ayurveda, panic attacks are often linked to an imbalance in Vata or Pitta, both of which govern the nervous system and emotional balance. Vata imbalance, particularly, can lead to feelings of fear, anxiety, and restlessness, while Pitta excess may cause intense anger and frustration. Identifying whether your symptoms are due to Vata or Pitta can help guide treatment—Vata imbalances often cause a racing mind and physical restlessness, while Pitta imbalances might present as more intense emotional reactions. Ashwagandha and Brahmi are both excellent herbs for calming the nervous system. Ashwagandha is grounding and helps manage stress, while Brahmi is more calming and supports mental clarity. You can take these daily to restore balance and manage anxiety long-term. Since your digestion has been affected, it’s important to focus on strengthening your Agni (digestive fire) with easily digestible foods like khichdi, soups, and warm teas. Avoid heavy, spicy, or fried foods that may worsen your symptoms. Incorporating daily practices like Abhyanga (self-massage) and regular meditation can help calm the mind and body, reducing the frequency of panic attacks.

Panic attack keeps happening suddenly, can Ayurveda help calm my mind? - #16543

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