6 Ayurvedic Tips to Feel Centred in the Shift to Autumn
TDLR:
Autumn is the trickiest seasonal transition for body and mind. Ayurveda teaches that moving from summer’s heat (Pitta) into autumn’s dry, airy qualities (Vata) can leave us restless, anxious, or depleted. By nourishing the body with warm foods, grounding routines, sensory care, and simple breathing practices, we can feel steady and strengthen immunity for the months ahead.
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I always look forward to autumn. After the intensity of the summer heat and long, busy days, there’s something comforting and refreshing about cooler air, the changing colours, and the way everything slowly draws inwards. Autumn feels like an invitation to pause and reflect.
But here’s the thing: the summer months tend to leave little traces behind.
For me, that often shows up in the form of indulging in coffee — especially when I’m visiting my family in Germany. Growing up with coffee, it’s such a treat, but I know how that extra heat builds up in my body. And when autumn arrives, the combination of lingering summer heat and the dry, light, mobile qualities of the season makes itself known. My skin feels drier, my digestion gets a little more sensitive, and my mind runs faster than I’d like.
Ayurveda teaches that this transition — from the hot, sharp qualities of Pitta season into the dry, cool, and airy qualities of Vata — is one of the most challenging for both body and mind. And with a little awareness and care, it’s also one of the most rewarding.
What Happens in the Autumn Transition
As the air gets cooler and drier, those same qualities show up inside us. Ayurveda calls this the shift from Pitta (summer’s fire and intensity) into Vata (autumn’s air and space).
Here’s what you might notice:
Dryness: rougher skin, brittle hair, dry eyes, constipation, or bloating.
Nervous system strain: feeling easily irritated or sensitive, a bit “on edge”, aches particularly in joints and lower back.
Mental restlessness: racing thoughts, confusion, worries, or a touch of anxiety.
Immune dips: as the days shorten and light decreases, colds and coughs can appear more easily. Autumn and winter weaken our immune strength naturally.
The outer climate mirrors the inner climate — so if the season feels unsteady, it’s no surprise we might feel that way too.
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How Ayurveda Helps You Transition Smoothly
The good news is that Ayurveda offers simple, grounding ways to ease into autumn and avoid getting swept up by dryness and restlessness.
1. Start with a Nourishing Cleanse
An autumn cleanse is very different from a spring cleanse. While spring cleansing is about lightening and clearing out heaviness, autumn’s focus is on releasing excess summer heat while deeply nourishing the body. This way, we avoid depleting the system just when it needs to build resilience for the colder months ahead. (My Autumn Cleanse is designed exactly for this — more on that soon.)
2. Shift Your Diet to Warm and Nourishing
Swap your salads and cold summer meals for soups, stews, and porridges.
Cook with seasonal root vegetables — carrots, beetroot, parsnips — to ground body and mind; plus the sweet taste is deeply nourishing for the tissues.
Try kitchadi (find my recipe here) as a gentle, balancing and complete meal.
Begin the day with stewed apples — a simple recipe that both cleanses the digestive tract and sets a calm rhythm for the day.
👉 Keeping digestion strong is Ayurveda’s number one way to keep immunity strong, because agni (digestive fire) fuels our body’s natural defences.
Try This Now: Spiced Stewed Apples
Stewed apples are one of Ayurveda’s favourite autumn breakfasts. They gently cleanse the digestive tract, keep the body warm, and ground the mind — the perfect antidote to autumn’s dryness and restlessness.
Ingredients (Serves 1–2)
1+ tbsp ghee (or coconut oil if vegan)
1 pinch mineral salt
2 cloves
1 tsp carob powder (optional, good antioxidant)
½ tsp cinnamon powder
2–3 medium apples, chopped evenly
¼ cup dried fruits (raisins, apricots or figs)
Water (enough to just cover the fruit)
How to Make It
Warm the ghee in a small pan on low heat.
Add the salt, cloves, carob, and cinnamon. Stir 30–60 seconds, until the spices release their aroma.
Stir in the apples and dried fruits so they are well coated.
Pour in enough water to cover the fruit, then cover the pan with a lid.
Simmer on low heat until the apples are soft and can be pierced easily with a knife (about 10–15 minutes).
Turn off the heat and let sit, covered, for another 5 minutes.
Serve warm — and enjoy mindfully.
👉 You can also find the full stewed apples recipe here.
3. Soothe With Herbal Tea
Sip ginger–liquorice tea throughout the day. Ginger keeps the circulation and digestion strong, while liquorice helps counter dryness, supports the immune system, and strengthens the lungs — so valuable as we move into colder months.
Modern research confirms these traditional uses. A review published in Food Science & Nutrition found that ginger supports immunity with antioxidant and anti-inflammatory effects; while a paper in Pharmacognosy Reviews highlighted liquorice’s ability to strengthen the lungs and soothe the respiratory system.
4. Nurture the Senses
Our senses reserve a special place in Ayurveda and remind us that caring for the senses is caring for the mind. Our modern lifestyle overstimulates the eyes and ears in particular. Special oils can be used daily to nurture and balance the sense organs:
Anu oil for the nose. My teacher, Shri Balaji, used to say that the nose is the gateway to the brain and using the oil daily not only moistens the nostrils but nourishes the brain too.
Sunayana oil for the eyes. Prolonged screen time overstimulates, dries, and heats the eyes (they are Pitta organs). Specialised eye oil or, if not available, ghee can cool and calm them.
Ear oiling for grounding and calm. The ears are Vata organs and very sensitive to the cold autumn and winter air. Oiling the ears in the evening before bedtime supports a restful sleep.
You’ll find more details in my post on Nurturing the Senses.
5. Support the Nervous System with Breath
Simple breathing practices are powerful allies for autumn’s restless energy:
➡️ Bhramari (humming breath) to calm the mind.
➡️ Deep abdominal breathing to anchor the nervous system.
➡️ Nadi Shodhana (alternate nostril breathing) to naturally balance the brain and restore inner steadiness, particularly helpful in the evening to improve sleep quality.
Recent research in the Journal of Ayurveda and Integrative Medicine found that even a short practice of Nadi Shodhana or Bhramari pranayama helped balance the nervous system and improve mental focus — a beautiful echo of Ayurveda’s guidance for autumn.
Try This Now: Bhramari (Humming Breath)
Bhramari is one of the simplest yet most soothing breathing practices in yoga. It calms the nervous system and quiets a restless mind — perfect for autumn evenings.
How to practice:
Sit comfortably and close your eyes.
Place your index fingers gently on the cartilage at the opening of your ears (to soften outside noise) – this is optional. If to strong, skip it.
Inhale fully through the nose.
As you exhale, make a steady humming sound — like a bee.
Repeat for 5–7 breaths, letting the vibration spread through your head and chest.
Just a few rounds can leave you feeling calmer, clearer, and ready for rest.
6. Embrace a Calming Routine
Aim for an earlier bedtime to help the nervous system settle. Lying down itself is grounding.
Try daily oil massage (abhyanga) with warm sesame or almond oil.
Practice gentle, grounding yoga (forward folds, child’s pose, supported restorative poses).
Create relaxing evening rituals — warm baths calm Vata dosha, candlelight helps naturally to slow down and induce sleepiness, nourishing scents calm the nervous system. (I’m not an expert, but my favourites are lavender, sandalwood, and bergamot.)
Final Thoughts
Autumn always carries a sense of beauty and change, but it can feel overwhelming if we don’t adjust to it. By releasing summer’s excess heat, shifting to warm and nourishing foods, and giving your body a routine that feels steady, you’ll not only feel grounded but also strengthen your immune system for the months ahead.
Next week, I’ll share more about what to eat in autumn — with recipes and practical ideas. And if you’d like more support, my Autumn Cleanse is the perfect way to make this transition with ease and confidence.
Resources
Recent research in the Journal of Ayurveda and Integrative Medicine
Ali, B.H., Blunden, G., Tanira, M.O., & Nemmar, A. (2008). Some phytochemical, pharmacological and toxicological properties of ginger (Zingiber officinale Roscoe): A review. Food and Chemical Toxicology, 46(2), 409–420.
Free Guide: My 5 Daily Ayurvedic Shifts to Go from Scattered to Steady
FAQs
Q: Why does my skin feel so dry in autumn?
A: Autumn’s air is naturally cold and dry, and Ayurveda says these qualities show up in us, too. Nourishing oils, warm foods, and hydration help balance this.
Q: Do I really need to cleanse in autumn?
A: You’ll likely notice a big difference if you do. Unlike spring, an autumn cleanse focuses on releasing excess summer heat while nourishing the body and never depleting it. It’s about feeling supported and steady as the season changes.
Q: Can I still eat salads in autumn?
A: Best to reduce raw, cold foods now. Lightly steaming vegetables or enjoying them in soups makes them easier to digest and less drying.
Q: How can I calm my busy mind in the evenings?
A: Try Nadi Shodhana (alternate nostril breathing), Bhramari (humming breath), or deep abdominal breathing — they balance the nervous system and prepare you for sleep.
I’d love to hear from you — did any of this resonate with you? Are you juggling it all, always available for others? Feel free to leave a comment below, or message me on Instagram, Facebook, or even via email.
And if you’d like a little extra support right now, don’t forget you can download my free guide, 5 Ayurvedic Shifts to Move from Scattered to Centred in a Week.
I love hearing from you!
Katja x
