Consider this scenario: Anne, Janeen, and Stuart arrive at the office one morning to find their boss waiting, pink slips in hand. Profits are down, she says. Effective immediately, the company needs to downsize. She tells them to gather their belongings, wishes them good luck, and escorts them to the door. The news comes as a terrible surprise to all three, but in the days that follow, each reacts in a markedly different way.Anne feels anxious; her worrying distracts her from getting anything done during the day, and insomnia keeps her up at night. Janeen becomes consumed by anger and blames her boss, coworkers, and clients. As her resentment mounts, so does her blood pressure. Stuart resigns himself to the news, feeling powerless to change it. He stays home, snacking in front of the TV. His lethargy leaves him with feelings of depression, and eventually leads to weight gain and aggravated respiratory problems.
In the West, we don't usually dwell on the distinctions between our reactions to stress—we tend to focus on general coping solutions applicable to all, such as a hot bath, a long walk, or a day at the beach. But in the ancient Indian healing system of Ayurveda, stress reduction hinges on a complex understanding of each person. Since no two people handle setbacks the same way, everyone requires a different stress-relief strategy: What might work for Anne could aggravate Stuart, and what might work for Janeen could prove ineffective for Anne. Ayurveda provides specific lifestyle, dietary, herbal, and yogic solutions for each individual that can not only diffuse tension but also help build a foundation for lasting peace of mind.
In the West, we don't usually dwell on the distinctions between our reactions to stress—we tend to focus on general coping solutions applicable to all, such as a hot bath, a long walk, or a day at the beach. But in the ancient Indian healing system of Ayurveda, stress reduction hinges on a complex understanding of each person. Since no two people handle setbacks the same way, everyone requires a different stress-relief strategy: What might work for Anne could aggravate Stuart, and what might work for Janeen could prove ineffective for Anne. Ayurveda provides specific lifestyle, dietary, herbal, and yogic solutions for each individual that can not only diffuse tension but also help build a foundation for lasting peace of mind.
Ayurveda Explained
Yoga's sister science of Ayurveda is a system of healing that integrates basic physiology, emotional disposition, and spiritual outlook, then presents all three in the context of the universe itself. "Ayurveda is an art of daily living that has evolved from practical, philosophical, and spiritual illumination, rooted in the understanding of creation," explains noted Ayurvedic physician Vasant Lad in his latest book, Textbook of Ayurveda (Ayurvedic, 2002).
Dating back 5,000 years to the ancient Sanskrit texts the Vedas, Ayurvedic theory takes nearly every conceivable stress influence into consideration—from seasonal and planetary changes that affect our well-being to subtle bodily impurities that can precipitate disease. It also sheds light on the thought patterns and physical tendencies that make stress either a constant stumbling block or a nonissue, depending on how well we understand ourselves. Comprehending such an exhaustive system may seem daunting to those who haven't made it their life's study. But when it comes to managing stress, Ayurvedic concepts can be boiled down to a basic idea: Trace stress back to its roots, then find lasting ways to change the patterns that cause it.
| Vata Imbalance | Pitta Imbalance | Kapha Imbalance | |
| Symptoms | Prone to distraction, anxiety, worry, weight loss, teeth grinding, insomnia, constipation | Bouts of anger, outbursts, criticism, migraines, ulcers, inflamed skin, burning hands and feet | Stubborn, lethargic, possessive, depressed, prone to overeating |
| Friendly Foods | Warming foods, like rice, wheat, nuts, and milk products. Avoid raw and airy foods, like popcorn. | Cooling foods, like cucumbers, melons, and dates. Avoid spicy and astringent foods, like chili peppers, radishes, tomatoes, cranberries, and grapefruits. | Artichokes, eggplant, broccoli, cherries, cranberries, and pears. Avoid sweets and nuts. |
| Healing Herbs & Scents | Ginger, cinnamon, cardamom | Jasmine, lavender, rose | Rosemary, frankincense |
| Calming Yoga | Slow, meditative practice, including Mountain Pose, Tree Pose, Child’s Pose, and Plow Pose | Gentle vinyasa or restorative yoga, including twists and seated forward folds | Vigorous movement, including Sun Salutation, backbends, and inversions |
While overly stressed people might have excess rajas in common, how they respond to the condition depends on their individual mind-body constitution. Each Ayurvedic principle—vata (air), pitta (fire), and kapha (earth)—exists in all of us to varying degrees, with usually one, sometimes two, and, in rarer cases, all three predominating to create our constitution.
Our predominant dosha shapes who we are, what we look like, and how we think; it influences everything from our career choices and favorite foods to the style of yoga we prefer. For self-understanding, it's crucial to identify our inherent constitution and which doshas predominate. But for the purposes of stress management, our doshic imbalance can prove even more revealing. In other words, it's not so much which dosha most shapes our constitution but rather which one is out of whack.
When we act out our excess rajas, the resulting stress manifests itself in the body as a vata, pitta, or kapha imbalance, depending on the person. For instance, a person may have a strong kapha constitution, being grounded, wise, stable, and compassionate. But at her worst, she may display a classic pitta imbalance, being irritable, judgmental, and quick tempered.
Conversely, a normally productive, intelligent pitta type might have a kapha imbalance, becoming overly sentimental and possessive at times. In some, the predominant dosha and the imbalanced dosha are the same. A vata person who's normally creative and lively might also have a vata imbalance, meaning he can become flighty, easily distracted, and prone to anxiety. Either way, the imbalance governs how the person will respond to stress.
"Imbalance comes when you're out of harmony, either with your own personal rhythm or that of nature," says Mamta Landerman, founder and director of the Deva Center for Ayurveda and Pancha Karma in Forestville, California. This can show up in the body as a condition like arthritis or in our emotions, such as jealousy or anger.
CONSTITUTIONAL AMENDMENTS
So how do we know when we have an imbalance? Experts strongly advise visiting an Ayurvedic physician (see "Find Find an Ayurvedic Doc", for more information), who will make an assessment based on pulse diagnosis, tongue evaluation, and your personal history. As Ayurveda has many subtleties, it's hard for a layperson to do a self-assessment; trying to reduce stress using an incorrect diagnosis could make matters even worse.
That said, doshic imbalances do have certain general mental and physical symptoms, which we can often recognize in ourselves. "Under stress, those with a vata imbalance tend to be climbing the walls and making inappropriate comments, speaking without thinking," Das says. "Those with a pitta imbalance exhibit excessive acidity, anger, skin conditions, and high blood pressure. Those with a kapha imbalance will eat until they become rotund."
Here are some common stress reactions—and solutions—for each doshic imbalance. Consider them a starting point for your own self-inquiry.
VATA IMBALANCE
Highly creative, quick thinkers at their best, those who are vata-imbalanced in their weaker moments can have difficulty settling down long enough to actualize their visions. Like our imaginary employee Anne, they're prone to distractions, free-floating fear, and worry—the latter of which Landerman defines as "movement of the mind without anchor." This State of mental agitation leads to a variety of physical symptoms, including weight loss, teeth grinding, insomnia, and constipation, as the colon is one site of this dosha. Vata-imbalanced people can actually find their stress subdued by calm, quiet, grounded activity.
Bringing vata back into balance involves compensating with opposite qualities, starting with food. "If you have a vata imbalance," advises Jay Kumar, an Ayurvedic consultant, yoga therapist, and Vedic scholar in the San Francisco Bay Area, "you need to be eating foods that are grounding, warm, and soothing, and avoiding cold, raw foods like salads." Dry, light foods (think popcorn) will aggravate this dosha, whereas heavy, high-quality milk products, rice, nuts, and warming herbs, like ginger, cinnamon, and cardamom, will help calm vata's ethereal nature.
As much as vatas like movement, they should be mindful of their exercise choices. "Vatas need to calm down, slow down," Landerman says. "They're usually just stuck in the mind. They need to take the body along, doing exercise that brings them inward." In general, fast-paced yoga styles can aggravate vata, while slower, more restorative types of movement help ground this dosha, alleviating stress. Standing positions like Tadasana (Mountain Pose) and Vrkasana (Tree Pose) help bring energy down into the body and provide a sense of groundedness. Other poses, such as Balasana (Child's Pose) and Paschimottanasana (Seated Forward Bend) offer the soothing qualities that vata needs, while also bringing energy to the colon area, large intestine, and pelvic floor.
Meditation provides immense benefit for calming vata, though sitting presents a challenge to those constantly in motion. Adding elements such as soft music or a guided meditation tape to the meditation practice can help. "Vatas need a vehicle to come to that quiet space," explains Landerman. Massaging warm oil on the entire body before showering and on the soles of the feel before bed also help bring excess vata into balance, further facilitating meditation. Kumar recommends that those with a vata imbalance try deep Ujjayi breathing to ground the mind for meditation or yoga.
PITTA IMBALANCE
For those with a pitta imbalance, stress tends to appear as shades of anger—as in Janeen's reaction to her boss's news. Extremely focused, driven, and goal-orientated, pitta types become easily stressed in situations they can't control. They have natural alertness, intelligence, and perseverance that they use to realize their ambitions. But these same qualities can turn caustic when pittas become imbalanced or under stress, resulting in sharp words and health problems such as ulcers, and inflamed skin. Their fiery natures make them prone to outbursts and criticism, as well as migraines to burning hands and feet.
To address this, Kumar suggests a pitta-pacifying diet that favors cooling foods, such as cucumbers and watermelon, rather than spicy, salty foods that will only fan the fire. Melons, dates, and other fresh, sweet, juicy fruits will balance pitta, whereas cranberries, grapefruit, and tart fruits in general will aggravate it. Pittas benefit from eating most vegetables as long as they avoid pungent or acidic foods, like tomatoes, chili peppers, and radishes.
| Find an Ayurvedic Doc Time spent with an Ayurvedic professional will greatly improve your chances of alleviating stress. That said, "Finding an experienced traditional Ayurvedic practitioner is not easy, even in India," cautions Ayurvedic physician Nimai Nitai Das. "You should try to learn as much as possible about the person's training, experience, and personal behavior. And be ready to walk away whenever you hear unfounded or patently absurd claims." Here are a few resources to get you started. California College of Ayurveda Provides a list of Clinical Ayurvedic Specialists (With a CAS designation) who practice in California, Oregon, and Florida;www.ayurvedacollege.com Ayurveda Holistic Center Offers an international list of practitioners, plus information on online consultations; www.ayurvedahc.com Everyday Ayurveda Distributes a directory of teachers, practitioners, and businesses;www.everydayayurveda.com |
Pitta-imbalanced people can sustain longer sessions of meditation, provided they don't get overheated in the process. Landerman suggests cooling down with nostril breathing, which involves inhaling through what she describes as the cool/moon/water channel on the left (with right nostril covered), and exhaling through the hot/sun/fire channel on the right (with the left nostril covered). Incorporating cooling aromatherapeutic herbs such as jasmine, sandalwood, and rose will also calm pitta's excess fire.
KAPHA IMBALANCE
Kapha-predominant people tend to be loyal, grounded, and patient, reflecting their slow, heavy nature of this dosha. Their inner sense of stability and contentment shows up as compassion and warmth toward others. In a state of imbalance, however, kapha becomes stubborn, lethargic, and possessive. "The kapha person likes to go slow and steady, and prefers any life changes to happen slowly as well," Landerman explains. Unfortunately, daily life is replete with sudden surprises, and kapha-imbalanced people like Stuart take these harder than most. Kapha's tendency toward inactivity can lead to a cycle of depression, overeating, and weight gain.
Those with a kapha imbalance need to be careful to monitor their quantity of food. Das advises: "Stress is a vibration. Kaphas try to deal with this vibration by adding volume—essentially gaining weight to handle stress. It's an intuitively wise approach, but it gets them into trouble." Light, slightly heating, spicy, and astringent foods will help balance kapha, as these add the elements of heat and mobility to this dosha. Pungent and bitter vegetables (artichokes, eggplant, broccoli) will invite movement. In general, kaphas should avoid nuts, which add heaviness, and sweets; astringent fruits, such as cherries, cranberries, and pears, are good choices.
In contrast to the recommendations for balancing vata and pitta, kapha benefits from exercise that's both strenuous and heat-producing. The kapha-imbalanced person often finds vigorous physical activity challenging and unpleasant, despite the fact that it will actually reduce stress in the long run.
The kapha dosha resides in the upper stomach and lungs (as well as in the muscles and fat). So Kumar suggests chest-opening poses, such as Dhanurasana (Bow Pose) and Ustrasana (Camel Pose) to create movement in that area. He also recommends that people with kapha imbalance try heart-opening poses like Matsyasana (Fish Pose) to counteract depression. Kaphas can also try inversions, which enliven internal energy and movement.
Pranayama is another helpful tool for kapha imbalance. Kumar suggests Kapalabhati (Shining Skull Breath), the "fire-bellow" breath that creates heat in the body; Landerman suggests right nostril-led breathing (breathing through the right nostril and out through the left). "Those with excess kapha need qualities of heat and mobility inserted into everything they do," she says. Chanting may also help, and stimulating scents such as rosemary and frankincense will further invigorate kaphas and balance their natural tendency toward lethargy.
Whether we have a vata, pitta, or kapha imbalance greatly influences the course we chart to address overall stress. Adjustments that work for one dosha might leave the others more aggravated that before. Whatever steps we take, our efforts toward imbalance represent an evolving process rather than a static goal—one that changes right along with the doshic fluctuations in ourselves and our environment. "Harmony and balance aren't fixed ideas," Landerman says. "Our achievement of these often lasts only a single moment." The good news is that guided by Ayurveda, we can shoose to meet life's challenges consciously and from one place of strength, rather than being at the mercy of our weaknesses.
Jennifer Barrett is a YJ contributing editor.
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