Pause, Breathe, and Savor: Tips to Manage Vata in this Cold, Dry Season

Cozy blankets and chunky sweaters. The scent of cinnamon and cloves in the air, which is very much aligned with the principles of Ayurveda in this season. And no more passes on those endless hot cocoa cups. Winter is here, which means people with vata prakruti – in other words, airy constitution – must take extra care. This is the season when the Vata traits like dry, rough, and airy quality get accentuated in the atmosphere. So what does Ayurveda recommend? That we go in the opposite direction. Have more grounding and warm foods and beverages, go for warm oil massages. This is also the time you can work out a little to keep the body warm and fit instead of wanting to run inside a comforter and hibernate.

When Vata becomes imbalanced, especially in cold, dry seasons, it manifests as restlessness, anxiety, and insomnia. Physically, one may experience joint pain, dryness in skin and hair, digestive issues like bloating and constipation, and a weakened immune response. Over time, this instability affects energy, focus, and emotional resilience profoundly.

But thankfully we have in the treasure trove of Ayurveda endless remedies and answers to this aggravating Vata so that you can have a happy, well-hydrated, and grounded winter sans the illnesses and flu.

Read the quick checklist here to find out if your Vata is out of balance before jumping to the solutions.

Embrace Comforting Food

Looking forward to wrapping yourself in your comforter, and watching your favorite rom-com? Do it! It’s the vibe of the season so don’t miss out on it. Make yourself at home as you feast on piping hot food and beverages.

This season is all about soups, porridges, and root vegetable stews made with an abundance of ginger, cinnamon, and turmeric. Don’t forget to start the day (or end it, however you prefer) with a warm cup of golden milk (milk, turmeric, and honey).

Not only are these dishes tasty, they’re also heat-inducing ingredients that are perfect for introducing a balance of Vata in your meals.

Don’t Shy Away from Oil

If your skin is acting up more than usual, it’s time to switch to healthy fats. Drizzle a bit of ghee over your meals and cook with olive oil and sesame oil. These fats are like a hug for your insides, keeping everything smooth and happy.

But what about a hug from the outside? We have a solution for that too–Abhyanga, the Ayurvedic art of self-massage. After a long, cold day, massage sesame oil into your skin. This hydrates your skin, eases stress, and calms your nervous system. The perfect time to practice Abhyanga is right before your shower, so remember to let the oil soak in for a bit before you rinse it off!

Hydrate With a Twist

Water’s essential, but sometimes plain old water just doesn’t cut it. So let’s switch it up. First things first, staying hydrated doesn’t mean chugging ice water all day. So try warm water for a change, it helps your digestive system (Agni) stay strong and clear.

But if you want to move beyond just water, try warm herbal teas. Ginger tea, fennel tea, cinnamon tea, cardamom tea—imagine sipping these on a chilly evening. The list is endless! They’re not just delicious, they’re healing in nature too!

Sneak in a few hydrating foods as well like carrots, sweet potatoes, and squash that not only increase your water intake but also contain grounding qualities. For a little extra indulgence, make yourself a coconut water drink with a pinch of cinnamon! It’s sweet, tasty, and soothing.

Set a Routine

The holiday chaos can be a Vata nightmare. So set a routine and make it your new BFF. One of the most effective ways of managing Vata is sticking to a routine like your life depended on it – because it does. Start by having breakfast, lunch, and dinner at the same time every day. Start going to bed and rising at the same time. Your body’s going to love the routine. Even 5 pm walks in your favorite parks do the trick in grounding you.

Don’t just jump straight out of bed every morning. Start slow, with a nice cuppa–warm tea, golden milk, or just water infused with spices. Give your body a stretch, or maybe even practice yoga for 15 minutes. This will keep you rooted and prep you for the day to come!

For Vata people, it is ideal to stick to focused breathing and other grounding exercises in moderation. Too much of it can actually push vata farther out of balance.

Nights are the best to set aside some time for yourself as you prepare yourself for a good night’s rest. Read a book, clean your shelves, indulge in some self-care routines, and draw yourself a warm salt water bath with some lavender oil!

Be Present in the Now

You’re going to be extra busy with all the festivities around you. And so staying calm and present can feel like a challenge. But regular yoga practice and meditation offer a simple invitation–to pause, breathe, and enjoy the moment. These practices help balance Vata energy by calming the nervous system and bringing scattered thoughts back to the center.

It doesn’t have to be bustling all day long. Start small with “micro-moments” of being present in the moment. Take just a minute each morning to notice the little things—the warmth of your tea, the soft glow of sunlight, or the scent of spices in the air. Allow yourself to refocus on the day as you reflect, unwind, and plan ahead! With the seasonal excitement on overdrive, these micro-moments help in grounding you.

Another way to seasonally reset yourself is with breathwork. Try Nadi Shodhana (alternate nostril breathing) for a quick fix, or spend five minutes visualizing something peaceful, like a snowy landscape (or any other scenario that brings a sense of stability to your mind).

For a festive twist, practice gratitude meditation, reflecting on what brings you joy—whether it’s a cozy blanket, the laughter of loved ones, or that umpteenth cup of cocoa, so you can reconnect with the beauty and abundance of the season.

Here’s a quick lowdown of the top 10 things you can do to keep Vata in check:

1. Eat warm, cooked, and moist foods.
2. Have more sweet, sour, and salty tastes.
3. Drink warm herbal teas, like ginger or cinnamon.
4. Stick to regular sleep and meal times.
5. Incorporate warming spices like turmeric and cumin.
6. Practice gentle yoga and meditation daily.
7. Avoid excessive stimulation and late nights.
8. Keep warm with cozy layers and blankets.
9. Massage with warming oils, like sesame, daily.
10. Limit raw foods and cold drinks, especially in winter.

So there you have it. Balancing Vata during the cold, dry season isn’t just possible—it’s also enjoyable, with a little help from Ayurveda!