As spring arrives, so too does the beauty of blooming flowers, longer days, and vibrant greenery. Yet for many, it can also bring a feeling of internal imbalance, perhaps your energy feels a little off, your focus is a little foggy, or your breath is not quite as comfortable. This is no coincidence, seasonal transitions are key times to support the body’s natural systems of balance, especially the immune and respiratory systems.
Ayurveda, the ancient system of natural medicine from India, offers a multi-faceted approach to navigating this seasonal shift with greater ease and vitality. From time-tested herbs to traditional breathing practices and simple lifestyle shifts, the goal is to create alignment between your inner environment and the world around you. Let’s explore some of these time tested herbs and approaches to moving through seasonal transitions with ease!
The Power of Plant-Based Supports for Seasonal Transitions
Amla (Phyllanthus emblica)
Often called the "Indian Gooseberry," amla is one of the richest botanical sources of vitamin C, but it also brings with it a broad spectrum of polyphenols and antioxidants. These help the body neutralize everyday oxidative stress and support natural detoxification pathways. In Ayurveda, amla is considered both rejuvenating and balancing to all three doshas (Vata, Pitta, and Kapha). When considering how it helps all the different doshas, it can be best thought of as “broad spectrum” insomuch that it helps all aspects of health with its antioxidant potential.
Holy Basil (Ocimum sanctum)
Also known as Tulsi, holy basil is revered in Ayurvedic households as a daily tonic. It is said to support a sense of vitality while promoting clarity and resilience. Traditionally used to help the body adapt to environmental stressors, it supports natural immune function and clear breathing. It is also a wonderful herb for clearing the mind and supporting the mood and spirit. With its basil-meets-clove like flavor, this is perhaps the most delicious of the springtime herbal supports!
Indian tinospora (Tinospora cordifolia)
Sometimes called "the nectar of immortality," or guduchi, this herb is a deeply rejuvenative assist that helps maintain a healthy immune response and supports vitality. It is traditionally used to promote calm and balance when the body feels overwhelmed. Furthermore, it is said in Ayurveda that this herb can scrape toxins from the deepest layers of the body, especially the lungs, skin, and liver.
Licorice Root (Glycyrrhiza glabra)
A sweet and grounding herb, licorice supports healthy mucous membrane function and overall respiratory harmony. Its soothing nature is often paired with more pungent herbs to balance their intensity and promote energy without overstimulation.
Malabar Nut Tree Leaf (Adhatoda vasica)
Also known as Vasaka, this herb is known for its cooling and clarifying properties in Ayurvedic practice. Vasaka supports lung and respiratory function while helping the body manage seasonal shifts with greater ease. It is often used to maintain healthy airways and promote clear breathing.
Trikatu (Black pepper, Long pepper, Ginger)
This classic Ayurvedic trio is known for its ability to kindle agni, aka our digestive fire. It also plays a key role in enhancing the bioavailability of other herbs while supporting natural mucus balance. By promoting efficient digestion and absorption, Trikatu ensures that you’re getting the most from your daily wellness rituals.
Together, these botanicals work synergistically to support immune balance, promote vitality, and maintain clear respiratory passages all while honoring the ancient Ayurvedic principle that the body’s systems work best when in harmony.
Eat with the Season: Light, Bright, and Warming Foods for Spring
As the seasons shift from the heaviness of winter to the lightness of spring, our diets should shift too. Ayurveda emphasizes eating with the rhythms of nature and that means choosing foods that are seasonally appropriate and gently stimulating to help shake off any residual stagnation.
Spring Dietary Tips:
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Favor warm, lightly spiced foods to invigorate digestion. Think ginger-carrot soups, sautéed leafy greens, and kitchari with cumin, coriander, and fennel. Kitchari is a simple, easily digestible Indian dish made by cooking rice and lentils (usually mung beans) together with spices and water, often to a porridge or risotto-like consistency.
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Avoid heavy, oily, or cold foods that can weigh down your system, especially dairy, fried foods, and cold smoothies. Even as the weather warms, for those who struggle with the pollen of the season, it’s best to skip out on the ice cream until later in the season!
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Incorporate bitter and astringent tastes, which naturally support seasonal balance. Examples include asparagus, arugula, turmeric, green tea, and dandelion greens.
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Drink warm teas with holy basil, ginger, or cinnamon between meals to keep digestive fire strong and encourage internal clarity. This also helps flush the throat of any particulates and phlegm that might build up this time of year.
- Enjoy local seasonal fruits like berries or apples lightly cooked or stewed with a pinch of cinnamon if your digestion is sluggish.
Eating this way doesn't just "support digestion" it invites a deeper connection to your body's natural rhythms and the cycles of the earth. When things start to get green outside, it’s time to bring those greens inside through our diets!
Ancient Nasal Rituals: Neti Pot & Nasya for Resilience
In Ayurveda, daily care of the nasal passages is considered a critical part of everyday wellness. Spring is an ideal time to introduce (or return to) this powerful self-care practice.
Neti Pot: How to Use it Safely
A neti pot is a small vessel used to rinse the nasal passages with warm saline water. This practice supports clarity and moisture balance while gently removing environmental irritants. Here’s how to do it safely:
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Use only sterile or distilled water. If you boil the water, give it ample time to come back to room temperature.
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Add ¼ tsp of non-iodized salt (such as Himalayan or sea salt) per 1 cup of warm water.
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Tilt your head gently to the side and allow the saline to flow through one nostril and out the other.
- Always follow with gently oiling the nose (known as nasya) to avoid dryness. Coconut or Olive oil work fine, but any neutral oil can be used.
Use the neti pot in the morning, no more than once daily, and avoid it if you’re feeling overly dry or congested until symptoms ease.
Nasya (Nasal Oiling)
After rinsing, or even on its own, Ayurvedic practitioners recommend nasya, the application of nourishing oil to the nasal passages. This helps keep tissues hydrated and supports clear breathing.
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Apply 1-2 drops into each nostril while lying down, then inhale deeply.
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Gently massage the sides of the nose and sinuses to stimulate circulation.
This practice is especially beneficial during spring when internal and external dryness may fluctuate, and the nasal passages benefit from gentle daily nourishment. It can also help to reset moisture and nourish the skin of the nose when it becomes tired from tissue use!
Breathe Better: Pranayama for Deep Lung Support
Ayurveda and Yoga share the understanding that breath is life and that how we breathe directly impacts how we feel. As the seasons shift, incorporating pranayama (breath control techniques) can help invigorate energy, clear stagnation, and encourage inner calm.
Here are three pranayama practices perfect for spring:
1. Nadi Shodhana (Alternate Nostril Breathing)
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Balances the left and right hemispheres of the brain.
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Supports mental clarity, calm focus, and emotional regulation.
- Helps center the mind after a busy day or before meditation.
How To: Using your thumb and ring finger, gently close one nostril, inhale through the open side, switch, and exhale through the opposite. Repeat 6–12 cycles.
2. Kapalabhati (Shining Skull Breath)
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Energizes the mind and clears the sinuses.
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Gently stimulates internal organs and digestive fire.
- Can help shake off seasonal sluggishness.
How-To: Short, active exhales through the nose while the inhale is passive. Practice only on an empty stomach, starting with 30 short bursts and building over time.
3. Bhramari (Humming Bee Breath)
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Calms the nervous system and soothes tension in the head and face.
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Creates subtle vibration, which may support resonance in the sinuses and upper airways.
- Ideal before bed or when you feel overstimulated.
How To: Inhale deeply, then exhale with a soft humming sound, like a bee. Place fingers lightly over the eyes and ears to amplify inner sensation.
These breath practices are not just tools for calming the mind, they’re ways to tone and train the subtle rhythms of the body in a season that often calls for greater clarity and balance.
In Conclusion
The beauty of seasonal wellness is in its simplicity. Small shifts, whether it's a warm cup of tea, a few minutes of mindful breathing, or the addition of herbal support can ripple outward into greater energy, focus, and resilience.
By blending traditional wisdom with today’s understanding of best practices for seasonal transitions, we can carry ancient practices forward into our modern lives. And with supportive rituals like seasonal eating, nasal care, and pranayama, you can navigate spring’s transitions feeling grounded, energized, and ready to bloom.