Question #75
266 days ago
319
Managing Stress - #75
Riya
I have a tendency to feel overwhelmed and stressed. How can Ayurvedic practices such as pranayama or meditation help me manage stress more effectively? What are the steps to incorporate these into my life?
Age: 32
done
Question is closed
FREE! Ask an Ayurvedic Doctor — 24/7,
100% Anonymous
100% Anonymous
Get expert answers anytime,
completely confidential.
No sign-up needed.
completely confidential.
No sign-up needed.

Doctors’ responses
Ayurvedic practices like pranayama and meditation are highly effective in managing stress because they help calm the mind, regulate the nervous system, and promote a sense of inner balance. Here’s how each of these practices can help and how you can incorporate them into your daily life:
1. Pranayama (Breathing Techniques)
Pranayama helps regulate the breath, which in turn calms the mind and body. Stress often leads to shallow or erratic breathing, but pranayama restores balance by increasing oxygen flow and activating the parasympathetic nervous system (the relaxation response).
Key Pranayama Techniques:
Nadi Shodhana (Alternate Nostril Breathing): Balances the nervous system, reducing stress and calming the mind.
Steps:
Sit comfortably with your spine straight.
Close your right nostril with your thumb, inhale deeply through the left nostril.
Close the left nostril with your ring finger, release the right nostril, and exhale through it.
Inhale through the right nostril, close it, and exhale through the left nostril.
Repeat for 5-10 minutes, gradually extending the practice.
Bhramari (Bee Breath): Relieves anxiety and stress by creating vibrations that soothe the nervous system.
Steps:
Sit comfortably, close your eyes, and gently place your fingers over your ears.
Take a deep inhale, and on the exhale, produce a humming sound like a bee.
Repeat this 5-7 times to instantly calm the mind.
Ujjayi (Ocean Breath): Helps release tension by creating a gentle sound that mimics ocean waves.
Steps:
Sit or stand comfortably, inhale deeply through your nose.
Exhale slowly through the nose while slightly constricting your throat to create a soft "ahh" sound.
Practice for 5-10 minutes.
2. Meditation
Meditation provides mental clarity and peace, helping you manage stress by bringing your attention into the present moment and away from anxious thoughts. Regular practice can make you more resilient to stress.
Simple Meditation Techniques:
Mindfulness Meditation:
Steps:
Sit or lie down in a quiet space.
Close your eyes and focus on your breath, observing the inhale and exhale without trying to change them.
If your mind wanders, gently bring your focus back to your breath.
Start with 5-10 minutes daily and gradually increase as you feel more comfortable.
done
Accepted response
0 replies
To improve skin elasticity and reduce signs of aging, Ayurveda recommends nourishing the skin both internally and externally. Herbs like Amla, Ashwagandha, and Gotu Kola are known for their rejuvenating properties and can be taken as powders or in formulations to support collagen production and skin health. External treatments include applying oils such as sesame or almond oil, which deeply hydrate the skin and promote elasticity. Regular use of Ayurvedic face masks made from turmeric, honey, and sandalwood can also help maintain a youthful glow. Diet-wise, focus on anti-aging foods like ghee, almonds, and seasonal fruits, while avoiding processed foods and excessive salt, which can dehydrate the skin. Drinking warm water with a pinch of turmeric daily can also help maintain skin health from within.
0 replies
So stress is like that uninvited guest who just doesn’t want to leave, isn’t it? Anyway, let's dive into how Ayurveda, especially through pranayama and meditation, can come to the rescue. In a nutshell, these practices work wonders by balancing your doshas, especially if Vata's off the charts - often the culprit when stress kicks in.
Starting with pranayama, which are basically breathing exercises, they’re pretty straightforward but powerful. Nadi Shodhana, also called alternate nostril breathing, is great for calming the mind. You wanna start by sitting in a comfy position with your spine straight. Now use your right thumb to close your right nostril, inhale deeply through the left, then block the left nostril with your ring finger, and exhale through the right. Do this cycle for like 5-10 minutes. Trust me, it really clears out mental clutter.
Then there's meditation. Even just 10 minutes a day can make a big difference. Choose a peaceful spot and sit or lie down, whatever feels best for you. Focus on your breath or a mantra like "Om" or maybe the word "calm." It might feel weird or awkward at first, but stick with it and slowly it’ll become a natural part of your routine.
To make these practices stick around, think of them like brushing your teeth - do 'em every day. Mornings are great since the calm sets your mood, but honestly, whatever time works for you is good. Regularity is what counts. You can even do short sessions throughout the day if that fits into your schedule better.
Also, support these with an Ayurvedic diet, focusing on warm, cooked meals, which are easier to digest. Avoid cold, raw foods that can aggravate vata. Incorporating herbs like ashwagandha can also be beneficial, it's known for its calming and adaptogenic properties.
Don’t stress about doing everything all at once, just go step by step, incorporating small changes gradually. It's important that these practices don't feel like a chore, but rather a nourishing part of your day. And, if stress feels too overwhelming, never hesitate to consult a professional. Breathe, take it slow, and you'll find your balance.
0 replies

FREE! Ask an Ayurvedic doctor — 24/7,
100% Anonymous
100% Anonymous
600+ certified Ayurvedic experts. No sign-up.
About our doctors
Only qualified ayurvedic doctors who have confirmed the availability of medical education and other certificates of medical practice consult on our service. You can check the qualification confirmation in the doctor's profile.
Related questions
Popular questions
how to use amla for hair
Victoria
8 minutes ago
FREE
0 answers
what is khus syrup
Liam
19 minutes ago
FREE
0 answers
how to increase sex power in women
Skylar
30 minutes ago
FREE
0 answers
which tea powder is best in india
Gabriel
41 minutes ago
FREE
0 answers
I have light blood flowin periods
Kele Mayuri Balbhim
45 minutes ago
FREE
0 answers
is ground nut oil good for health
Olivia
52 minutes ago
FREE
0 answers
which hair straightener is best in india
Owen
1 hour ago
FREE
0 answers
how to use multani mitti for oily skin
Samuel
1 hour ago
FREE
0 answers
how to take gokhru powder
Ryan
1 hour ago
FREE
0 answers
is moong dal namkeen healthy
Connor
1 hour ago
FREE
0 answers
how many soya chunks in 100 gm
Julian
1 hour ago
FREE
0 answers
is patanjali aloe vera gel good
Grayson
1 hour ago
FREE
0 answers
is amla powder good for hair
Jackson
2 hours ago
FREE
0 answers
can we eat amla during periods
David
2 hours ago
FREE
0 answers
does shilajit increase blood pressure
Chloe
2 hours ago
FREE
0 answers
How To cure Urinary Tract Infection
Anshita Pal
2 hours ago
FREE
0 answers
does ringworm go away on its own
Jackson
2 hours ago
FREE
0 answers
which company shilajit is best
Addison
2 hours ago
FREE
0 answers
what is full form of mrp
Leo
3 hours ago
FREE
0 answers
how is multani mitti made
Jack
3 hours ago
FREE
0 answers
what are the health benefits of gond katira
Riley
3 hours ago
FREE
0 answers
what is shilajeet
Hunter
3 hours ago
FREE
0 answers
which hair oil is good for hair growth
Emily
3 hours ago
FREE
0 answers
what is gluten free atta
Liam
3 hours ago
FREE
0 answers
how to stop nightfall in man
Mateo
4 hours ago
FREE
0 answers
how to take ghee on empty stomach
Ellie
4 hours ago
FREE
0 answers
how to stop hair fall and regrow hair naturally
Elijah
4 hours ago
FREE
0 answers
what is gokhru used for
William
4 hours ago
FREE
0 answers
which dry fruit increase testosterone
Genesis
4 hours ago
FREE
0 answers
how to use ghee for hair growth
Aria
5 hours ago
FREE
0 answers
is nightfall good
Dylan
5 hours ago
FREE
0 answers
is custard powder healthy
Sophia
5 hours ago
FREE
0 answers
how to eat fig dry fruit
Luke
5 hours ago
FREE
0 answers
how much protein in 100 grams soya chunks
Abigail
5 hours ago
FREE
0 answers
which dry fruit is best for hair and skin
Aubrey
6 hours ago
FREE
0 answers
what is wati
Gabriella
6 hours ago
FREE
0 answers
How to reduce chest discomfort i feel light pain
Atul
6 hours ago
FREE
1 answers
How to improve at the age to 63
Vijay
19 hours ago
300 INR (~3.51 USD)
10 answers
what are poppy seeds
Leo
6 hours ago
FREE
0 answers
how to increase penies size
Stella
6 hours ago
FREE
0 answers
Suffering with right leg swelling issue
Digavinti sudhakara
6 hours ago
FREE
1 answers
Painin the left side of the cheast
Chisom
1 day ago
300 INR (~3.51 USD)
10 answers
what is kuttu flour
Caleb
6 hours ago
FREE
0 answers
How to increase eyebrow hair when I have very thin and sparse eyebrows
Tuhina
14 hours ago
300 INR (~3.51 USD)
8 answers
Knee pain minsescus tear grade 2
Shivendra Singh
6 hours ago
FREE
1 answers
Ringworm ko kaise hataya जड़ se
Ujjawal
1 day ago
300 INR (~3.51 USD)
10 answers
How to stop hair loss and regrow
Nikhil
6 hours ago
FREE
1 answers
is gud good for weight loss
Aria
6 hours ago
FREE
0 answers
Grade 2 fatty liver and acidity from past five months
Shalini singh
7 hours ago
FREE
1 answers
Hypothyroidism ..high TSH more than 60
Ayushi verma
20 hours ago
300 INR (~3.51 USD)
7 answers
© 2024 Ask Ayurveda. All rights reserved.