Stressed & Exhausted? This Morning Routine Helps Moms Reset the Nervous System Daily
- Shweta Tanwar Mukherjee
- Jun 24
- 3 min read
Rooted in Ayurveda and Backed by Modern Science
In today’s hyper-stimulated world of endless notifications, rushing mornings, and chronic overthinking, your nervous system often stays stuck in fight-or-flight mode. This leads to anxiety, fatigue, poor digestion, and even hormonal imbalances.
But what if your morning routine could be your daily anchor – calming your mind, energising your body, and bringing you back to centre?
Ayurveda, the 5,000-year-old science of life, offers time-tested rituals to align your body’s rhythms with nature – and modern science is now proving their effectiveness.
Let’s break it down.
Why Your Morning Routine Matters for the Nervous System
Ayurveda teaches: Morning hours (especially 6–10 AM) are ruled by Kapha dosha – calm, slow, and earthy in nature. Starting the day slowly and mindfully keeps you grounded.
Science confirms: Consistent morning routines regulate the HPA axis, reduce cortisol spikes, and improve parasympathetic (rest-and-digest) nervous system activity.
(Source: Frontiers in Psychology, 2020)
The Link Between Stress, Overthinking & Your Doshas
Chronic overthinking = Vata imbalance: leads to anxiety, restlessness, digestive issues.
Over-scheduling & doing too much = Pitta overload: causes burnout, irritability, hormonal chaos.
Feeling stuck & demotivated = Kapha in excess: manifests as sluggishness, brain fog, lack of clarity.
Balancing your doshas in the morning helps restore nervous system harmony and mental clarity throughout the day.
Step-by-Step Morning Routine to Support Your Nervous System
1. Wake up during Brahma Muhurta (before 6 AM)
Why: According to Ayurveda, this is the most sattvic (peaceful) time of day.
Science: Early risers report lower depression and better cortisol rhythm regulation.
Start small: wake up 15–20 minutes earlier than usual.
2. Start with copper water or warm water with lemon
Ayurveda says: Clears toxins (ama), boosts digestion (agni).
Science: Rehydrates your system, gently wakes up digestion, and supports liver detox.
3. Practice 5–10 minutes of breathwork (Pranayama)
Nadi Shodhana (alternate nostril breathing): balances left-right brain, calms the nervous system.
Science-backed: Pranayama reduces anxiety and activates the parasympathetic nervous system.
(Source: Journal of Clinical Psychology, 2013)
Do 5 rounds daily to reduce cortisol levels naturally.
4. Journaling or Morning Pages (5 minutes)
Vata-pacifying and helps release mental chatter.
Science: Writing down worries and affirmations improves emotional regulation.
Try: “Today, I will focus on…” or 3 things you’re grateful for.
5. Abhyanga (self-massage with warm oil)
Why: Calms the nervous system, especially for Vata types.
Science: Stimulates lymphatic flow, lowers blood pressure, and releases oxytocin (the bonding hormone).
Use sesame oil for Vata or coconut oil for Pitta. Massage for 5 mins before your shower.
6. Movement: Gentle Yoga or Walk in Nature (10–20 minutes)
Ayurveda recommends early movement to ignite your internal fire (agni).
Science shows: Light exercise in the morning increases serotonin and reduces anxiety.
Start with Sun Salutations or a short nature walk.
7. Warm, nourishing breakfast with healthy fats & adaptogens
Vata & Pitta benefit from grounding meals like oats with ghee, dates, almonds, and spices (cinnamon, cardamom).
Modern support: Fats & adaptogens (like ashwagandha) help regulate blood sugar and support adrenal health.
Try: Golden milk, moringa tea, or ashwagandha smoothie.
Bonus: Adaptogens for Nervous System Support
Ashwagandha – clinically shown to reduce cortisol and anxiety
Brahmi (Gotu Kola) – enhances focus and calms racing thoughts
Tulsi (Holy Basil) – balances stress hormones and supports immunity
(Source: Indian Journal of Psychological Medicine, 2012; Journal of Ethnopharmacology, 2015)
In Summary: Ayurveda Meets Modern Neuroscience
You don’t need an hour-long spiritual practice. Even a 20-minute Ayurvedic morning ritual can:
Calm your nervous system
Reduce mental clutter
Balance your hormones
Anchor your day in intention and clarity
Final Word
You’re not lazy. You’re overwhelmed, overstimulated, and under-nourished on an energetic level. Reclaiming your mornings with gentle, grounding rituals is the first step to feeling like you again.
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