Calm Your Nervous System with Ayurveda and More
“Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself.”
-
Hermann Hesse
The times we are living in are times of change, a lot is happening worldwide. As sentient beings we feel it all, some people are more sensitive to what’s happening around them, while others handle it with a lot more ease. I’ve been told by one of my teachers and mentors, that I should share what I have learned about energy and how to flow with ease. As a hypersensitive and empathic child, I needed to find ways to cope with my feelings and have collected not only Ayurvedic suggestions but also very personal practices. Those have helped me during times of stress, anxiety, or worry. And I want to share them freely with you, so they may serve you as well.
Ayurveda can shed a light on how the nervous system operates and explains strategies that truly work. According to Ayurveda, a calm nervous system is required for a balanced, healthy, and happy life. Your body is designed to cope with mental, emotional, and physical stress, but over time it will have its toll on your health. From an Ayurvedic perspective, anxiety is an accumulation of Vata dosha. Of dry, mobile, and airy qualities that can accumulate in the nervous system. Like increases like, while opposites create a balance. In order to balance the airy, dry, and mobile properties of Vata, favor grounding, moist, warm, cooked, nourishing meals and beverages. Try incorporating more sweet, sour, salty tastes. One thing that made such a huge difference in my life, is a warm bowl of porridge in the morning. Whenever I noticed anxiety, I saw my regular eating habits fall away and it turned into a vicious cycle. Regularity is KEY when it comes to Vata, and a warm porridge each morning calms the whole system.
Let me explain why.
The large intestine is the seat of Vata in the body, and home to trillions of bacteria that make up the microbiome. Those microbes perceive stress as a life threat and send this message to the brain, creating a “fight, flight or freeze” reaction. Stress, anxiety, and anger hinder your digestion. They are drying up the intestinal tract and can lead to constipation and indigestion. That’s why Ayurveda asks you to create regular mealtimes, a calm mindset, and a soothing environment while sitting down to eat. 95% of serotonin is produced in your gut. Serotonin is the happy hormone and an antidote for anxiety. Regularity is one of the main topics for Vata. Eating seasonal meals, three times a day, preferably at the same time each day, cooked with love, and consumed consciously while sitting down, will give you that happy hormone. Turmeric is also known as a serotonin booster. Find two great recipes with turmeric, like Ayurvedic golden milk and an autumn turmeric porridge.
Going to an organic farmers’ market is the best choice from an Ayurvedic perspective. First of all, you learn to slow down, to appreciate nature’s bounty. And secondly, with each season, the microbes in the soil change that help us digest the food. Winter harvest gifts us warmer, heavier foods that we need to balance our central nervous system. Warming, high-fat, protein-rich, and denser meals are balancing the cold and dry Vata nervous system. When life gets complicated, make easy, nourishing meals. Kitchari is a great “belly hug” and simple to make at home.
Be careful when consuming caffeine and pay attention to its effects on you. Caffeinated beverages can further agitate your nervous system. I have written an in-depth article about caffeine from an Ayurvedic perspective here.
Scan your body, notice what’s going on within you, what’s happening inside of your body. Whenever you feel tension, especially when your belly constricts. It tells you, that you are not safe. Besides internal tension, you may notice that you either breathe through the mouth or very shallow only into your upper chest. Breathe deeply and slowly for a few moments. It will ease your tension by activating the parasympathetic nervous system, your “rest and digest mode”. Through consciously breathing, you are taking control over your emotions, while simultaneously lowering your heart rate and blood pressure.
The Sun Salutation (surya namaskar) is an amazing sequence of Yoga positions, that can increase not only your digestive fire but also the flow of cerebral fluid. This fluid cleanses the brain and the central nervous system. Our glymphatic (brain lymphatic) system naturally cleanses this cerebral fluid in the night. It transports up to 3 pounds of plaque each year while we are asleep. This process takes up to 8 hours. Getting enough sleep each night is crucial for this cleanse because clogged brain lymphatics are linked to depression, anxiety, inflammation, mood swings, a foggy brain, and intolerances.
Chanting a mantra out loud or silently is another great tool. Translated from Sanskrit it literally means “to overcome the mind”. Besides being a help to stay focused during meditation, chanting enhances neuroplasticity. When we think of negative emotions, they are often obstacles, replaying over and over in your mind. Especially the Ganesh mantra is one, that helps us remove obstacles. Repeat silently or out loud “Om Gan Ganapataye Namaha”.
Disconnect to reconnect. Take time away from your phone, bluetooth, and the internet at least during your morning and nighttime to reduce EMF. You can for example turn off the WIFI router at night to reduce your exposure to EMF during your sleep.
Make time for yourself first thing in the morning. Your morning routine sets your energy for the day.
Start your day with a self-oil massage (abhyanga). When we do this with love or give others a kind touch, we release oxytocin. Oxytocin is a longevity and health-promoting hormone. By touching, you increase a sensory experience, taking you away from your mind chatter and back into your body. When using oil, you literally feed your skin, better said the skin microbiome. Apply warm oil with long strokes on your arms and legs towards your heart and in a circular motion on your joints. Let the oil set on your skin for 15 minutes. Meanwhile, you can practice pranayama (breath work). Alternate nostril breathing (nadi shodhana) will oxygenate both of your brain hemispheres. This has a calming effect on your mind, nervous system, and body. Afterward, you can take a shower to get rid of the oil residue. Through the steam, the oil will penetrate deeper and cleanse your skin. The oil energetically also protects you throughout the day. If you don’t have more time, sometimes 5 minutes are all it takes. Make sure you then oil massage your feet and put a dab of oil on the highest point of your head. Do this in the morning and evening.
Inhale calming essential oils, like lavender or ylang-ylang, or mood-lifting citrus.
Emotional Freedom Technique, short EFT, or tapping is like acupuncture without needles. You are tapping meridian points of your body. By gently tapping 7 times on each of these points, you are releasing stagnant energy. Set an intention, by constantly repeating a sentence while you are tapping those meridian points. I have found this sentence helpful: “Although I feel anxiety, I deeply and completely accept myself.” Find out more about EFT here.
Whenever uncomfortable thoughts, tensions, or feelings arise, ask if they are yours. Sometimes we take them on from others and the collective. By asking alone, you create a distance. If they aren’t yours, you will immediately sense it. If you are open to this idea, you can also ask your spirit guides to assist you in this process. Tell them “Thank you for showing me where healing is needed, but please turn it down a bit”. You can also talk to emotions directly by saying: “Thank you anger/pain/stress/worry for being my teacher, thank you for showing me where healing is needed. I acknowledge you. Thank you for showing me, what my light has already transformed for the good of all“. This is something I have learned from Matt Kahn. Transforming the emotional state of the world can be overwhelming. We can ask for assistance. All this shows us, that we are most of all, energetic beings.
Spend time with animals, in the sun (vitamin D is key), and in nature. Try “earthing” by putting your bare feet on the soil. Your own electrical charge is constantly influenced by your environment and the earth has a negative electrical charge. Your body will absorb the negative ions from the earth through your feet. Notice how heart and earth contain the same letters, spending time outside will truly soothe your heart and increase ojas. In Ayurveda, ojas is responsible for vitality, immunity, and radiance.
Meditation is a great tool, and it does not have to be sitting in silence. When you are worried or anxious it is a lot easier to focus your mind on something else, like your bare feet on the soil, while walking silently in nature or forest bathing. In Japan “Shirin Yoku” (forest bathing) is prescribed by doctors for mental health benefits and has a similar effect as meditating.
“Early to bed, early to rise, makes you healthy, wealthy and wise.”
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Benjamin Franklin
Sync your life to the rhythm of nature. Rise with the sun, and go to bed by sunset. Eat a light grounding meal for breakfast, your big portion of veggies, grains, and proteins during midday, and steamed veggies or soup for dinner. Dinner should be two hours before bed. Try going to bed before 10 pm, from then until 2 am your body will naturally rejuvenate and detox your nervous system. By doing this, your body will live in harmony with the circadian rhythm of nature and has enough time to regenerate itself.
Drink a warm cup of tea or spiced (plant-based) milk before bedtime to unwind. You can infuse your nighttime beverage with the powerful apoptogenic herb Ashwagandha. It helps with fatigue, stress, stable energy, and rejuvenation. Here you will find a recipe for a soothing night beverage. Otherwise, chamomile, passionflower, and mint teas are great choices to relax.
Whenever you are feeling anxious, take an Epsom salt bath. You can add lavender or rose essential oil and coconut milk while turning on candlelight. Roses carry incredible magic, containing the highest vibration of all flowers (320Mh) the smell by itself will raise your energy. Especially during harder times: Always take time to stop and smell roses! Find out more about their magical properties here.
For every negative news you hear, look for three positive ones (good news network is great) and turn off both news and messenger notifications. This helps rewire your brain.
If you are on the go and in need of functioning (eg. at work) but feel very anxious, worried, or angry from whatever life threw at you. Right away, try Bachblueten rescue drops (Bach flower remedies). It contains plant extracts made for emergencies, and will immediately calm you. (This is not sponsored, have been using them since childhood.)
Carry a selenite stone with you. Hold it in your hand, as soon as you feel emotions turmoiling within you. It has strong cleansing abilities. Burning Mexican copal incense, can also clear energies. Please make sure to purchase them from sustainable resources.
Spend time with loved ones, express your feelings. You are not alone, we are all in this together. If you currently can’t see your favorite people, you can journal your thoughts. Find a way to let them flow freely, whether it is in words, paintings, or by dancing them out.
Change your perception. Instead of being fearful of the unknown or of tasks ahead, see them as a challenge for you to grow and evolve. And trust, that life only reveals to you, what you are capable of handling.
Create healthy boundaries to any external stressors, and if your limitations are reached, please see a coach or a therapist. I have reached my limits many times and there is nothing shameful about seeing someone who you can trust and guide you.
Listen to uplifting music. Since nature’s frequency is healing, choose tunes with 432Mhz, binaural beats, or Solfeggio frequencies, there are tons of playlists online. Or create your own, maybe even a manifestation playlist, of what you want to manifest in this world and your life.
Seek sattva in your life – harmony, balance, and equilibrium. Epigenetically speaking, everything we experience, our behavior, lifestyle, and environment influence how our genes express themselves. When we are living a balanced, harmonious life, our genes express in the best possible way.
I really hope you try one or two of these tips and let me know if they have helped you.
With Love,
Lisa