From herbs to mindful practices: Expert tips on how to fight stress, balance hormones and heal your mind

Simple techniques like alternate nostril breathing can significantly reduce cortisol levels and balance the mind, says expert.(Image: Pexels)

That racing heart before a job interview. The endless overthinking at 3 am. The constant, low-grade tension that never fully lets go. These aren’t signs of weakness. They are  signs of cortisol, your body’s primary stress hormone, doing overtime. It’s your nervous system stuck in high-alert.

When stress is chronic, it doesn’t just exhaust your mind. It throws your hormones, digestion, immunity, and sleep out of balance,” informs Rekha Bhat, Ayurveda expert and yoga therapist at SOUKYA, Bangalore. “It’s not about ‘handling’ stress better. It’s about realigning your system.”

She adds, “Stress isn’t just about your mind. It’s a full-body conversation. And if you learn to listen, your body will tell you exactly what it needs.”

Also read: 8 surprising effects of cutting salt and sugar, according to a dietician

In Western medicine, informs Bhat, we treat stress as something to manage. In Ayurveda, it’s something to decode. And the essence lies in understanding your dosha—your unique energy trait.

• Vata: light, dry, fast-moving. When out of balance? Think anxiety, restlessness, sleep issues.

• Pitta: fiery, sharp, intense. Out of balance? Irritability, burnout, inflammation.

• Kapha: heavy, slow, grounding. In excess? Fatigue, emotional dullness, low motivation.

Bhat shares tips on how Ayurveda repairs stress: 

Oil your nervous system:  Start with Abhyanga, a self-massage using warm sesame or coconut oil. “It activates the parasympathetic nervous system, calms the mind, and helps reset Vata,” says Bhat. Think of it as skin-to-nervous-system therapy.

Conscious breathing: Pranayama (breathwork) is not just for yogis. Simple techniques like alternate nostril breathing can significantly reduce cortisol levels and balance the mind. Bonus? You can do it at your desk, in traffic, or before bed.

Eat warm. Eat slow. Eat with awareness: 

Forget fad diets: Ayurveda is about digestive intelligence. “Warm, lightly spiced foods ground the body and stabilise emotions,” tells Bhat. Meals aren’t just fuel—they’re medicine.

Take the tea therapy: Herbs like Tulsi, lemon balm, and chamomile aren’t just relaxing—they’re deeply adaptogenic, meaning they help the body adapt to stress without numbing it.

Go all herbal: Herbs, when used consistently, don’t just suppress symptoms, they retrain your body’s stress response. Here are a few you can include:

• Ashwagandha: Lowers cortisol and builds resilience

• Brahmi: Boosts mental clarity and improves focus

• Jatamansi and shankhpushpi: Help to support deep, rejuvenating sleep

This is how the space might look like: 

• Putting your phone down during meals.

• Lighting a candle at dusk.

• Honouring bedtime the way you honour deadlines.

• Swapping your 4 PM coffee for a warm adaptogenic tea.

• 1 min – Rub a little warm sesame oil on your feet or hands.

• 2 min – Do alternate nostril breathing.

• 3 min – Sip warm tulsi tea slowly, without screens.

• 5 min – Lie down in silence. Let your body soften.

• 10 min – No apps. Real calm.

1. What is cortisol?
Cortisol is your body’s primary stress hormone, responsible for managing your body's response to stress.

2. How does chronic stress affect the body?
Chronic stress can throw your hormones, digestion, immunity, and sleep out of balance.

3. What is Ayurveda's approach to stress?
Ayurveda focuses on decoding stress and understanding your dosha to address stress patterns specific to you.

4. What are doshas?
Doshas are unique energy traits in Ayurveda: Vata (light, dry, fast-moving), Pitta (fiery, sharp, intense), and Kapha (heavy, slow, grounding).

5. What are some Ayurvedic tips to manage stress?
Ayurvedic tips include Abhyanga (self-massage), Pranayama (breathwork), mindful eating, tea therapy, and using herbs like Ashwagandha and Brahmi.

6. What is a mini ritual to reduce stress?
A mini ritual includes rubbing warm sesame oil on your feet or hands, alternate nostril breathing, sipping warm tulsi tea, and lying down in silence for ten minutes.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.