The Ayurvedic Travel Guide: Grounding Rituals for the Modern Traveler
Travel and Vata Dosha
Ayurveda reminds us that, all movement increases Vata dosha, the energy of air and ether.
Vata governs all functions of movement, nervous system activity, and the subtle flow of Prana. When we travel, especially by air, we amplify these same qualities: lightness, dryness, coldness, irregularity, and constant motion.
This imbalance can lead to a variety of symptoms both physical and emotional:
Dry skin
Constipation
Gas and bloating
Restlessness, insomnia, or anxiety
Irregular appetite and digestion
Fatigue, overwhelm, or feeling “ungrounded”
Sensitivity to sound or overstimulation
Grounding, warmth, nourishment, and routine help pacify Vata and keep us balanced wherever we go.
Pre-Travel Preparation
1. Oil the Body (Abhyanga)
A few days before travel, begin DAILY abhyanga (self-oil massage) using warm sesame oil or the oil specified for your constitution. Don’t know your constitution? Take this quiz.
Suggested oils: Vata oil, Pitta oil, Kapha oil, Daily Massage oil (tridoshic)
Pay special attention to:
Soles of the feet (to ground energy)
Belly button (to nourish digestion)
Ears, nose and scalp (to stabilize the nervous system
Tip: Massage oil before a hot shower, hot bath or sauna to prevent dryness and seal moisture into the skin.
2. Nourish with Warm, Oily Foods
Start 2–3 days before departure with simple, nourishing meals:
Kitchari, soups, and stews with ghee
Think warm, cooked, soupy, well spiced with healthy oil (ghee, olive oil or avocado oil) and warm root vegetables.
Root vegetables, rice, and cooked greens
Warm milk or spiced nut milks before bed like golden milk
Bone broth with fresh ginger, turmeric and digestive spices.
Avoid cold, dry, or raw foods leading up to your travel day.
3. Drink Bone Broth or Herbal Infusions
Sip on warm bone broth or veggie broth infused with warming and anti-inflammatory herbs such as:
Turmeric
Fresh Ginger
Cumin, coriander, fennel
Black pepper
Hingvastak
This strengthens agni (digestive fire) and lubricates tissues before exposure to the dryness of travel.
Day of Travel
Morning Ritual
Perform a brief oil massage - even just on feet and belly button.
Take 1 tsp of ghee or a spoonful of olive oil internally if your digestion tends toward dryness.
Practice 5 minutes of deep breathing or nadi shodhana (alternate nostril breathing).
Eat a warm, grounding breakfast: oatmeal with dates, cardamom, and ghee, a simple mung dal soup or spiced eggs with warm cooked veggies like a sweet potato and greens
On the Plane (or in Transit)
Stay warm - bring a scarf, socks, and layers. Where a scarf or beanie over the crown of your head to contain your energy support the downward movement of Prana.
Order hot water and bring your own grounding tea bag like ginger/turmeric, licorice, tulsi or chamomile.
Avoid iced drinks, alcohol, or coffee.
Take Triphala (2 tablets or ½ tsp) when you board the plane to support apana vayu, elimination and detox during travel.
Bring 1 to 2 oz of sesame oil. While on the plane, apply a small amount to your belly button, then place a drop on your fingertip and gently apply it just inside each nostril.
The Herbal Travel Kit
An Ayurvedic herbal travel kit offers simple, supportive tools to help you stay grounded, nourished, and resilient while on the move. Below is a list of the essentials I personally travel with to support digestion, immunity, hydration, and nervous system balance.
Digestive blends: Hingvastak, Trikatu, or CCF (cumin, coriander, and fennel) can be helpful for gas and bloating while traveling. I typically take 1/8 to 1/4 teaspoon of Hingvastak or Trikatu before meals, especially lunch, to support digestion when I travel. Always consult an Ayurvedic practitioner before taking herbs, as Hingvastak and Trikatu can be too heating for some people, particularly those with a strong Pitta digestion.
Adaptogens: Joy Formula (Organic India) (for calm and focus)
Immune support: I bring osha root to gently chew on while I am on the plane and throughout my travels. You can also choose a supportive immune formula, such as Immune Strong from Banyan Botanicals, if that feels aligned for you.
Triphala: Triphala supports healthy digestion, regular bowel movements, and the function of Apana Vayu, the downward-moving aspect of Vata that helps keep the body grounded. Take 1/2 teaspoon in the morning on an empty stomach with warm water, and wait about an hour before eating breakfast.
2 oz jar/bottle of oil
Coconut for hot and humid tropical destinations
Sesame oil for cold and dry climates
Olive oil is neutral
Or whatever oil you prefer - jojoba, apricot oil, sunflower oil etc.
Nose oil: put 1–2 drops of your oil in each nostril to protect from dryness and germs.
Electrolytes – add electrolytes or salt to your water to provide optimal hydration
Medications: I also always travel with a small kit of simple medications in case I get sick. I am not a medical doctor, so I cannot advise you on medications, but this is what I personally choose to bring. My kit usually includes Advil, cold and flu support, Pepto-Bismol, Imodium, magnesium, and melatonin. There is nothing worse than feeling unwell while traveling and not having access to the specific support your body needs.
Post-Travel Re-Grounding
Rest and Hydrate
Give your body a full day to settle if possible.
Drink warm water with lemon, CCF tea (Cumin, Coriander, Fennel) or fresh ginger tea.
Eat Simply
Stick to light, warm, cooked meals for the first 24 hours:
Kitchari, congee, or soft mung soup
Avoid heavy, fried, or new foods until digestion stabilizes
Ground Your Energy
Take a warm bath with Epsom salt and a few drops of lavender or vetiver oil
Massage your feet with oil before bed
Spend time barefoot on earth or near water
Meditate, stretch, or practice gentle yoga like yin and restorative.
Sleep Reset
Re-establish your rhythm by going to bed before 10pm and waking with the sunrise for the next few days.