Ayurvedic Tips for Thriving in Deep Winter

5 Tips from Ayurveda to Thrive in Deep Winter

Winter, with its crisp air and shorter days, brings a natural shift in energy. According to Ayurveda, this season is ruled by Vata dosha moving into Kapha dosha, characterized by qualities like cold, dryness, and mobility, moving into heavy, dense and stable. When out of balance, these can lead to restlessness, dry skin, and feeling “unmoored.” The good news? Ayurveda offers beautiful, grounding practices to help you harmonize with the season.
I’ll share my favorite tips from Ayurvedic self-care for deep winter, designed to help you thrive rather than just survive the chilly months.

Modern life often demands year-round productivity, creating a disconnect from nature’s cycles. For HSPs, this can amplify stress, overstimulation, and exhaustion. By honoring winter’s slower pace, and living in tune with nature, you can recharge and prepare for spring’s energy with intention and clarity.

What is Ayurveda?

Ayurveda is India’s nature-based health system. It’s thousands of years old, and still relevant today. If you’re new to Ayurveda, it can feel foreign, overwhelming or confusing. There are many nuances. At the same time, it’s incredibly intuitive and simple. At the heart of Ayurveda is the recognition that all of nature is made up of the same qualities, including us. The trees, the birds, the bears and me are all made up of a unique combination of earth, water, fire, air and space. Birds have a predominance of air - they flit and fly. Bears are solid and stable, like earth. The seasons have these qualities too. Winter starts windy, dry and volatile - like air. Then, towards the end of winter, there’s a heavy, stagnant quality of earth. As we move towards spring, the water element becomes more prominent. The combination of earth and water is one cause of extra phlegm in March.

With this in mind, let’s look at ways we can bring in the gentle opposites of winter to balance body, mind and business.

Here are 5 tips to help you do that.

1. Warm Up Your Plate
Ayurveda encourages eating with the seasons, and winter is the time to enjoy grounding, warming, and nourishing foods. Do this by adding warming spices like ginger, cinnamon, turmeric, and black pepper to your meals. These not only enhance flavor but also boost circulation and digestion.
Favor hearty dishes like lentil soups, vegetable stews, or kichari (a comforting rice and lentil dish), and be sure to include healthy fats like ghee, coconut oil, and avocado to keep your nervous system calm and your skin hydrated from the inside out. Sipping on spiced teas like chai or golden milk are a natural way you already know to stay balanced through winter.

2. Self-Massage with Warmed Oil
Combat winter dryness with Abhyanga, a self-massage using warm sesame oil. Not only does it soothe the skin, but it also calms the nervous system. Simply warm some high quality organic sesame oil (you’ll only need about a tablespoon) and massage your body in long strokes over the arms and legs and circular motions over the joints. Do this before your shower to lock in moisture. Be careful of slick surfaces in the bathroom! Add a drop of your favorite essential oil like lavender or sandalwood for an even more luxurious experience. I like to do this on Sundays before a hot bath. During the week, I’ll take a few drops and massage the oil around my ears, eyes, mouth, nose and on my joints after the shower before drying off. This is truly one of the best wintertime practices for overall wellbeing, and it just takes a few moments. Sesame oil is grounding for the nervous system and a non-negotiable for an HSP, in my opinion.

3. Stay Grounded with Daily Routines
Consistency is key to balancing Vata. A predictable daily routine can help you feel more centered during the ever-changing winter months. Wake up and wind down at the same time each day. Begin your day with a warm cup of lemon water to support digestion, and end your day with a calming tea, journaling, or meditation.

4. Move Like Winter: Gentle and Intentional
Winter calls for slower, grounding movements rather than high-intensity exercise. Gentle yoga with poses like Child’s Pose and Forward Fold with stronger poses like Warrior II to stabilize your energy. Bundle up and take a mindful stroll to connect with nature, even if it’s only for 5 or 10 minutes. The fresh air will help with fresh perspective. I often feel uplifted when I spot signs of life when I’m out walking on the most frigid days. Stretching is also a great style of movement for this season to keep your joints supple. This is even more important if you’re prone to low moods in the winter. Develop a habit of daily movement now as a preventative strategy for the dead of winter. Movement is a key mood booster.

5. Support Your Nervous System: Warmth and Stillness
Cold weather and shorter days can leave us feeling scattered. Prioritize practices that bring calm and warmth. Simple routines that you can stick with through the winter are best. Sip on ashwagandha or tulsi tea to support relaxation. Add Epsom salts and a few drops of your favorite essential oil for a soothing soak. Try guided meditations that focus on grounding and inner warmth.The act of consciously choosing to do something to nurture yourself is in itself nurturing.

Ayurveda reminds us that winter is a time to slow down, rest, and rejuvenate. By aligning with the rhythms of nature, you can enjoy the beauty of this season while staying balanced and vibrant.
Which of these Ayurvedic winter tips will you try first? Share your favorites in the comments below—I’d love to hear how you’re staying warm and grounded this season!