Running from paycheck to paycheck, deadline to deadline, there is often not enough time to create and maintain a self-care routine. Persistent negligence and poor lifestyle choices slowly deteriorate your mental and physical health. The worst thing is you don’t even notice unless you start to experience life-halting symptoms of an underlying problem.
While conventional therapies offer one-stop solutions, they might not be cost-effective or convenient to practice daily. This is where Ayurveda comes into the picture. With its roots deep in ancient wisdom and its branches extending into modern medicinal practices, Ayurvedic self-care rituals can help you start and maintain a persistent self-care routine.
Read on to learn about the 5 actionable and simple Ayurvedic self-care rituals that you can start practicing now.
In this article:
- Oil Pulling: A Morning Detox Ritual
- Dry Brushing: Revitalize Your Skin and Circulation
- Abhyanga: The Art of Self-Massage
- Herbal Evening Tea: Wind Down Your Day
- Pranayama: Breathing for Balance
- Bringing Ayurveda Into Your Daily Life
1. Oil Pulling: A Morning Detox Ritual
As part of Ayurvedic self-care rituals, oil pulling is a natural way to detox and clean your mouth. As soon as you wake up, swish a tablespoon of coconut or sesame oil inside the mouth for 5 to 10 minutes. After swishing oil in your mouth, spit it and rinse with warm water. You can brush your teeth after that. This method promises the best results in oral hygiene, as it cleanses the mouth, removes toxins, and maintains the optimal functioning of the digestive system, which is one of the pillars of Ayurvedic health.
Quick Tip: If you are short on time, start with just 2-3 minutes and slowly increase it up to 10 minutes.A 20-year study review confirms that oil pulling, an Ayurvedic practice using oil rinses, improves oral and overall health when added to daily hygiene routines.
2. Dry Brushing: Revitalize Your Skin and Circulation
Dry brushing, or Garshana, is a method to exfoliate your skin using a natural bristle brush before taking a shower. This methodology is very helpful in improving blood circulation, stimulating lymphatic drainage, and enhancing skin glow.
Begin with gentle, upward strokes from your feet and brush your way up toward your heart. After that, take a warm shower and apply any type of nourishing oil, for example, almond or sesame oil.
Quick Tip: Invest just 3-5 minutes in dry brushing before taking a shower in the morning and revitalize your day. A study conducted in 2020 on vibrational massage validates the idea that mechanical stimulation can improve skin texture and reduce cellulite by improving blood circulation. Dry brushing, in the same way, promotes blood flow and exfoliates the skin, therefore offering the same results. Both methods encourage skin revival by using external stimulation, resulting in glowing skin and improved blood circulation.
3. Abhyanga: The Art of Self-Massage
Abhyanga is one of the most nourishing ayurvedic self-care rituals. Abhyanga, or self-massage with warm oil, is a genuinely nourishing routine that comforts the nervous system and balances the doshas (your body’s energy types). Select an oil depending on your dosha or just use sesame oil. Warm it up slightly and, in circular motions, massage it into your skin and joints. In the case of limbs, massage the same oil with longer and deeper strokes.
Quick Tip: Just a 5-minute warm oil massage before your shower can have relaxing and refreshing results. A pilot study was conducted to determine the effects of Abhyanga on stress and physiological problems. The study included 20 healthy adults and showed significant effects in reducing stress. These findings prove Abhyanga has potential stress-relieving effects.
4. Herbal Evening Tea: Wind Down Your Day
A relaxing evening ritual with herbal teas is the easiest way to ground or comfort yourself after a busy day. Ayurvedic blends often include herbs like ashwagandha, tulsi (Holy Basil), or chamomile to promote relaxation and improve sleep quality. Drinking a warm cup of tea can help you prepare for a restful night.
Quick Tip:
It’s nice to prepare or make your herbal evening tea while finishing up evening tasks to save time. A systematic review and meta-analysis of clinical trials to examine the effects of chamomile (Matricaria chamomilla L.) on sleep. Results suggest chamomile improves sleep quality, duration, and overall sleep outcomes, particularly for individuals with insomnia or related issues.
5. Pranayama: Breathing for Balance
Pranayama, or breath control, is an effective way to comfort the mind and balance your energy. Breathing techniques like Nadi Shodhana (alternate nostril breathing) or deep belly breathing require just a couple of minutes to reduce stress, increase focus, and enhance vitality.
To practice Nadi Shodhana:
1. Using your thumb, close your right nostril and inhale using your left nostril.
2. Using your ring finger, close your left nostril and exhale through your right nostril.
3. Repeat this process for 5-10 rounds.
Quick Tip: For quick relaxation, during a break or right before bed, practice Pranayama for just 2-3 minutes. A study investigated the impact of Pranayama (breathing exercises) on aerobic performance and stress levels. It was found that Pranayama improved respiratory function, reduced perceived physical strain, and enhanced endurance. This method helped participants perform better under stress, which indicates a positive effect on physical and psychological balance.
Bringing Ayurveda Into Your Daily Life
Ayurveda teaches us that when done consistently, even the smallest acts of self-care can have a profound impact. These five rituals are simple, practical, and perfect for busy women who want to prioritize their well-being. Start small and remember that self-care isn’t a luxury—it’s a necessity for living a balanced and vibrant life.
Looking to practice these Ayurvedic rituals and not sure where to begin? Book a consultation at AyuNidhi!
