Managing Stress with Ayurveda


    Manage stress with Ayurveda

    Harnessing the power of Ayurveda to manage stress is one of the most promising modalities. As more people seek natural remedies to manage stress, Ayurveda draws upon ancient wisdom to bring harmony back into the body, mind, and spirit.

    What is stress?

    Stress, as a term, is highly subjective—it defies definition. Simply put, stress is not what happens to you but what happens within you. It’s a physiological reaction inside the body in response to some physical, emotional, or environmental stimulus. 

    We fall out of balance when we ignore our body’s natural rhythms. Modern-day normality, such as multitasking, consuming media, eating artificial foods and beyond, all draw us away from the natural world. The more we become disconnected from the natural world, the more likely stress will manifest in our bodies. This affects our mood, sleep, digestion, immunity, and beyond.

    From an Ayurvedic perspective, everyone represents a microcosm of the larger world. And thus, the stress we feel internally is a representation of the external chaos and vice versa. Your environment has a significant effect on your mental peace. 

    What are the most common symptoms of stress?

    Symptoms of stress range broadly from person to person and can vary in different situations and environments. Some of the most common symptoms of stress include:

    • Exhaustion
    • Hypersensitivity
    • Constipation
    • Difficulty breathing
    • Panic attacks
    • Moodiness
    • Irritability
    • Fatigue
    • Sleep problems
    • Indigestion

    To manage stress, Ayurveda aims to quiet the “modern world’s” implications on the body, mind, and spirit. The goal is to alleviate this vata energy. According to Ayurveda, vata is what drives disease in the long term. Pacifying and nurturing vata is a primary consideration for health and longevity.

    Ayurvedic techniques to manage stress:


      It’s the most simple thing that you can do everyday. Earthing is all about connecting our body to earth, it encourages us to plant our roots back into mother nature through natural movement. 

      Simply walk barefoot on a beach, grass, soil, spend time near a stream of water that’s flowing, get exposed to early sunlight, or swim in the ocean. Earthing reconnects to the five elements on earth, it neutralizes our electric potential. Earthing can hugely relax the body, reduce stress, and reconnect you to the healing power of nature. Take off your shoes and socks and walk barefoot on the raw earth!

      Pranayama / Breathwork:

      Ayurveda and yoga are interconnected. Pranayama is a yogic concept that means breath control. Breathwork is a potent tool that is free and can be used anywhere. We can recalibrate our systems through different breathing techniques and shift our body from a sympathetic state of fight-or-flight to a calm parasympathetic state.

      Technique to try:

      • Inhale for a count of 4.
      • Hold at the top for a count of 2
      • Exhale for a count of 6.

      Repeat this for as long as you would like, we recommend a minimum of 5 minutes. Tip: you may try and open your mouth for an audible sign as you exhale, this helps welcome deeper release and relaxation. Read more about optimal breathing here.

      Physical touch and massage:

      Physical contact, massage, and self-massage can help lower cortisol levels significantly over time. One specific type of massage that Ayurveda highlights is Abhyanga. Abhyanga is an incredibly healing practice that you can do to yourself. Simply use a body oil that is dosha specific, and massage yourself, starting at the head and working toward the toes. Let the oil sink into your tissue, and then take a shower or bath to wash off the oils. Create a weekly ritual of taking 30 minutes to give some love back to your body!


      In an over stimulated world, meditation is a respite from the chaos that so often controls our lives. Meditation is about stillness and inner reflection, not blocking out feelings and emotions, but being aware of them and learning to observe them without judgment. Try this Chakra Meditation to alleviate stress.

      Detox and Retreat:

      For those seeking a supported stress relief programme, we recommend fully immersing yourself in a retreat at the Sanctuary. The Sanctuary is structured to support your system in returning to balance and harmony; regulating your biological rhythms, metabolism, hormonal balance, mood and contributing to wellbeing and longevity. Further, we offer juice cleansing, water-fasting, and intermittent fasting programmes to support your body in releasing stress. You can read more about our retreats here.

      Stress can be a topic that is variable for everyone. It is essential to honour the way you are feeling and take actionable steps that work for you. An array of Ayurvedic techniques have been used for lineages to manage stress for you to explore. We encourage you to try some of the methods above. Please don’t hesitate to contact us if we can support you on your journey.

      With Love,

      Sen Wellness Team


      Coming from a lineage of healers, Lina works with somatic embodiment, breathwork, energetic healing, sound, and naturopathic nutrition. She channels her practice into words and thoughts to share with you. Her warmth and radiant energy will capture you through her words

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      Elly G
      Elly G
      Came here for a yoga retreat with our teacher. This is the place to unwind, do yoga, relax and get Ayurvedic treatment. Ayurvedic drs and therapists are so helpful and friendly. Staff are so warm and helpful. Frances is the manager at Sen, a person with a beautiful soul who is very sensitive to our needs and intentions when visiting the sanctuary. Saneth (pardon my spelling) is a very dedicated and hardworking gentleman who made sure that our stay was a pleasant one. Highly recommend Sen Wellness Sanctuary 🙏🏽
      Heike Mucha
      Heike Mucha
      I stayed at Sen Wellness Sancutary for the festive retreat 23/24 - for me a 10 days commitment to complete immersion. I enjoyed every bit of it already at the Sanctuary! Now, back home and 40 days later, I am still profiting from the treatments, the experiences I made and my 40-days-practise that I started, as soon as I arrived home.Here is my deepest gratitude for the gifts I received during this retreat: a wonderful place, a kind, supportive, attentive and friendly team, support and grounding in my personal difficult moments, fantastic and soothing Ayurveda treatments (thanks to the doctors & massage therapists - always there with a smile and advice), delicious food, fascinating ceremonies (an unforgettable experience!), a lot of fun & laughter with other group members...Just to name a fiew.The biggest gift is, that I still have all this in my heart, that I can feel the connection to it. And that the practice of pranayama and meditation starts to become a routine! I hope, I can return to this unique place one day.
      Sally Emerson
      Sally Emerson
      My stay at Sen Wellness was exhilarating, from the dramatic colours of the sunsets to the naughty monkeys bouncing on the roof of our yoga room then leaping into the jungle. Best of all was watching, after a sunset walk over the wide empty white beach, newly hatched turtles hurtling over the sand to the ocean beyond. Good food, kind smiling staff, excellent and varied company from all over the world at the communal meals, massages, swimming pool, meditation, yoga, it was all pretty faultless and very inspiring.The serene and mesmerising Tseyang from Tibet provided me with a yoga programme I am actually keeping to.
      One of the most relaxing and intriguing stays I’ve ever had. From the moment you walk in to the moment you leave, the hosts and staff anticipate and provide for your every need.The creative Vegan meals, yoga, meditation and daily treatments make this retreat a must-do for anyone who wants to experience an absolute gem.
      Melbin Abraham
      Melbin Abraham
      I recently attended a 14-day Ayurveda and Yoga retreat at Sen Wellness Sanctuary, and I can confidently say it was the best decision I made in 2024!The sanctuary is nestled in a truly enchanting environment, providing a perfect blend of calmness and nature. Being located next to Turtle Beach added a unique touch to the overall experience, making it an ideal destination for anyone seeking serenity and relaxation.The staff at Sen Wellness Sanctuary is exceptional. From the moment I arrived, I was greeted with warm smiles, and their hospitality throughout my stay was beyond compare. Special shout-out to Sudheera, Sanath, the Manager, whose dedication to ensuring a seamless experience stood out. Frances,The wellness Manager with her beautiful soul, Tsayang, my Yoga guru, Gopi, my transporter, and the entire team, including Kavindu, Dr. Tarushi, Dr. Udari, Mahil, Madhu, and many more, contributed to making my stay truly memorable.The food was another highlight of my experience. Traditional Sri Lankan dishes, rich in veggies and fruits, were served daily, creating a culinary journey that added to the overall wellness experience.One of the most rewarding aspects of my time at Sen was the opportunity to make new friends from around the world. Connecting with like-minded individuals enhanced the entire retreat experience, and I left with a profound sense of personal evolution.In conclusion, Sen Wellness Sanctuary is more than just a retreat; it's a haven for personal growth and well-being. I completed the program with a genuine feeling of having evolved into a new person. I highly recommend Sen to anyone seeking a transformative and rejuvenating experience.Thank you, Sen Wellness Sanctuary, for the exceptional hospitality. I look forward to returning in the future!
      Linda Deverell
      Linda Deverell
      I have spent time in very austere ashrams through to very high end spa retreats but, Sen Sanctuary is in a league of its own, it is the only place I have ever been where I haven’t for one moment thought, what am I doing here? It is unique in its ability to blend wellness, yoga, meditation, mindfulness, diet and joy in a relaxed, unpretentious and thoughtful environment. Every member of staff is there to guide you on your way ,all you have to do is turn up with an open heart and mind!I first went there in March 2023 having met the amazing Dr Sam in London and I returned again in January 2024, both times unique, both times wonderful. I have no doubt I will go back again and again.Sen Wellness Sanctuary is a place built with love and integrity straight from Dr Sam’s heart to every one who has the great good fortune of staying there.
      Ryan Samtani
      Ryan Samtani
      First of all, I’d like to thank everyone working at this place for making it so magical. I thoroughly enjoyed my time here and found it so incredibly rejuvenating - from the organic food, top notch Ayurvedic massages, health advice, breathwork, yoga, community.. the retreat is truly unique and unmatched.. it’s really a place that welcomes everyone and caters to each and every person’s needs. I loved connecting with others on the retreat too. I stayed for 3 short nights, but will remember the experience for a lifetime.
      Elisa Brugnera
      Elisa Brugnera
      I just came back after spending a week at Sen Wellness, and the experience was above my expectations.The location is beautiful, immerse in nature and with an amazing beach available.Yoga and meditation classes vary every day, and I can say I learnt so much.The main feedback I’d like to leave is about the team: all of them did everything in their power to make us guests happy, they personally cared about our wellbeing.I can say I came back relaxed, but also changed and nourished internally, I’m looking at problems with a different perspective.I am already planning to be back!
      Pia Schmoeckel
      Pia Schmoeckel
      All I could have asked for in an Ayurveda retreat. Beautiful place and nature, with lovely people and a lot of thought and intention in the programs.
      Richard S
      Richard S
      hat an incredible place and lovely team and special stay. Situated between the beach and the lagoon you are surrounded by wildlife and feel completely isolated from the outside world. The treatments, food and yoga/meditation work together to ensure an incredibly restorative and nourishing stay. Ten days seemed a good length of time to stay to maximise the benefits.Thank you to all the team at Sen for a magical stay
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