How to Calm Your Anxiety with Ayurveda

Anxiety can feel like a storm raging inside you, holding you captive and preventing you from living fully. I've been there. Through my own struggles with anxiety, I've discovered five Ayurveda strategies that have been truly transformative. I'm sharing them here in the hope that they can help you, too.

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Anxiety can feel like a storm raging inside you, holding you captive and preventing you from living fully. I've been there. Through my own struggles with anxiety, I've discovered five Ayurveda strategies that have been truly transformative. I'm sharing them here in the hope that they can help you, too.

According to the World Health Organization, about 4% of the world’s population has a type of anxiety disorder, and only 1 in 4 people get help. While it's a common experience, that doesn't make it any less challenging.

Here are my go-to tips that have helped me when I feel like anxiety is taking over. Let me reassure you- this feeling is temporary, and these strategies will help you find relief.

Meditation

Meditation is strongly rooted in Ayurveda's holistic lifestyle practice and helps you heal and find balance by focusing on your breath. During meditation, you shift your attention from what is bothering you to the present moment. Daily meditation can help manage your anxiety by stimulating your parasympathetic nerve, activating your relaxation response, and increasing dopamine production that makes you feel good and motivated, giving you an overall sense of well-being. With practice, you can train your brain to calm down more quickly when you feel anxious.

Breathwork

In Ayurveda, breathwork is called Pranayama, which is made of two words: "Prana" (life energy) and "Ayama" (to extend). Pranayama is a breath technique that allows you to control your breathing through different styles and lengths. During anxiety, your nervous system can become overactive, and your breathing becomes shallow. Controlled breathing activates the vagus nerve, part of the parasympathetic nervous system that helps slow your heartbeat and calm your nerves. It is a coping skill that you can do anywhere to manage your anxiety.

Yoga

Most people associate yoga with a workout, but in Sanskrit, yoga means "union," which is a combination of moral codes and practices that help you find bliss and end suffering. Yoga poses (asanas) are a part of yoga. Slower-paced styles like yin or restorative yoga can be incredibly effective for reducing anxiety. They combine movement with meditation, as you focus on your breath (pranayama) while deliberately holding yoga poses. Yoga is also accessible to people of all ages and fitness levels. Beginners can start with gentle classes or use props for support. Incorporating yoga into your routine can be a powerful tool for managing anxiety and promoting overall well-being.

Reduce anxiety with these science-backed Ayurvedic practices.

Exercise

Movement is a key lesson in Ayurveda because, depending on the type of exercise, it can detoxify, ground, energize, and relax your body, which can help reduce anxiety. When you exercise, your body releases endorphins, which are natural mood boosters. We need those, especially when anxious. Whether you prefer walking your dog, running, dancing, or swimming- choose a physical activity you enjoy so you look forward to it. Additionally, exercise can reduce stress hormones like adrenaline and cortisol, which can contribute to anxiety.

Smell lavender

In Ayurveda, using your senses can be a powerful way to heal your mind and body. The sense of smell is particularly effective for calming (or escalating) anxiety. When anxiety strikes, taking a moment to inhale the aroma of lavender can activate your parasympathetic nervous system, which helps slow your heartbeat and calm your nerves. This is especially helpful when I'm feeling anxious at bedtime and don't want to exercise. Scientific studies have shown lavender has calming and anxiety-reducing effects. It can also be used in other ways, such as diffusing it in an oil diffuser, lighting candles or using lavender-scented bath products.

Remember, you're not alone in your struggle with anxiety.

Anxiety is a journey, not a destination. These strategies are tools to help you navigate that journey. Start small. Choose one – meditation, breathwork, yoga, exercise, or lavender – and commit to practicing it for the next week. Notice how you feel. You have the power to find calm amidst the chaos, reclaim your joy, and live a peaceful life. Don't give up on your journey to inner peace.