Relieve Stress Naturally: 5 Ways to Calm Your Mind

Mental Health

May 1

A person wearing red sits cross-legged in the grass with hands gently posed on their knees. In front of them is a woven rug with meditation bowls. Their face is not visible.

Stress is part of life—we can’t avoid it. Early in my career, I pushed through the pressure of long emergency room shifts, rushed meals, sleepless nights, and the demands of raising young children. Over time, my body and mind made it clear: something had to change.

When I reconnected with Ayurveda, I realized that true healing doesn't come from pushing harder—it comes from creating rhythm and balance. Ayurveda teaches that stress impacts the entire body, disturbing our natural energies, especially Vata dosha, which governs movement and change. Modern science agrees: chronic stress activates the sympathetic nervous system, leading to disruptions in sleep, digestion, and immunity.

The good news? Small, consistent practices can make a big difference. Today, I’m sharing five Ayurvedic tools I turn to when life feels overwhelming—simple ways to soothe the nervous system, reconnect to your natural rhythms, and create more resilience from the inside out.

#1 - Create a daily routine (dinacharya).

A predictable routine acts like an anchor in a busy world. It tells the nervous system, "You’re safe. You can relax."

In Ayurveda, this concept is called Dinacharya. When we live in rhythm with natural forces, we create stability in the body and mind. This is especially important when Vata dosha, the energy of movement and change, becomes aggravated by stress.

Here’s how I start my day to create stability:

I flush out toxins that build-up overnight by scraping my tongue before brushing my teeth.
I drink CCF tea to stoke my digestive fire and support gut health.
I spend five minutes journaling every morning to set the tone of my day.

You don’t need to create a complex routine. A study from 2022 shows that moderate, consistent habits are the most beneficial, while too little or too much structure can increase stress. (Fujiwara et al.,, 2022)

A close-up of a paper planner with a pastel floral design. The edges of the image are blurred with a White person's hands gently lifting one corner of the planner.

#2 - Use your breath to shift your state.

Your breath is one of the fastest ways to calm the body and mind. A few minutes of intentional breathing can lower your heart rate, ease anxiety, and restore clarity.

In Ayurveda, this practice is called Pranayama, or conscious breath control. When stress disturbs prana–our life force energy–pranayama helps us gently return to center.

Scientific research shows that mind-body exercises like yoga and controlled breathwork improve nervous system health and stress resilience (Zou et al., 2018).

Here’s a simple practice called Nadi Shodhana (alternate nostril breathing):

Sit comfortably with your spine tall.
Use your right thumb to close your right nostril. Inhale slowly through your left nostril.
Close the left nostril with your ring finger, then exhale through the right nostril.
Inhale through the right nostril, then close it and exhale through the left.
That’s one cycle. Repeat for 5–10 rounds, breathing slowly and evenly.

A White person is perched on a rock overlooking water. They are sitting cross-legged with hands posed gently on their knees. They have white nail polish and are wearing silver rings.

#3 - Get your body moving.

When you’re stressed, your body is geared up for action. But with modern stressors, we rarely move in response. Physical activity can soothe your nervous system by giving it a release. In Ayurveda, moving your body helps keep your life force energy circulating, promoting vitality and balance.

Regular physical activity lifts your mood through endorphins and rewires the brain to become more resilient. Exercise enhances neuroplasticity—the brain’s ability to form new connections. Neuroplasticity helps you adapt to stress and improve your mental health (Smith & Merwin, 2021).

You don’t need a gym membership or an intense program to benefit. Here’s what I recommend:

Take a 15-minute walk outside to connect to your breath and nature.
Practice a few simple yoga poses, even just standing stretches.
Dance to a favorite song to shift your energy quickly.

A closup of a person's feet as they walk along the wooden pathway of a nature trail.

#4 - Eat meals on a regular schedule.

Having a consistent routine applies to mealtimes, too. In Ayurveda, when you eat is just as important as what you eat. Eating the largest meal in the middle of the day, when digestive fire (agni) is strongest, and lighter meals in the morning and evening, helps keep digestion smooth and energy stable.

Studies show that irregular eating can disrupt digestion and metabolism, but also mental health, raising the risk for anxiety, depression, and emotional instability (Raji et al., 2024).

Here’s how I use meal timing to stay grounded and energized:

I eat breakfast, lunch, and dinner at about the same times each day.
I eat my largest and hardest-to-digest meal at lunchtime when digestion is strongest.
I finish dinner early, giving my body time to rest and repair overnight.

A bowl of thick orange hued soup garnished with pistachios. In the background, blurred images of squash rest on the table.

#5 - Spend time in nature.

Just a few minutes outdoors can reset the nervous system, calm the mind, and shift the body out of the stress response.

In Ayurveda, spending time in nature is called Prakriti Snehana—nurturing ourselves through connection to the natural world. Walking barefoot on grass and feeling the sun on your skin balances Vata dosha and brings a sense of groundedness and peace.

Modern research shows that time in nature can significantly lower cortisol levels, reduce sympathetic nervous system activity, and improve mental health outcomes like anxiety, depression, and stress (Chen et al., 2025).

Here’s how I weave nature into my daily life:

I take a morning walk outside, even if it’s just for ten minutes.
I enjoy my tea or coffee outdoors whenever possible.
I pause to watch the sunrise or sunset to reconnect with the rhythms of the day.

A blurry image of a woman spinning in a field of yellow flowers under an overcast sky.

Simple, consistent shifts—like a daily routine, mindful breathing, gentle movement, peaceful meals, and time in nature—can make a powerful difference over time.

As you move through your days, remember—you don’t have to do everything at once. Choose one tool that speaks to you and begin there.

Be well,