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Welcome to the Saumya Blog

I’m Veena Blilie—Certified Ayurvedic Practitioner, monk, and founder of Saumya Ayurveda. I'm so glad you're here. 

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This blog is a quiet place to return to yourself. Inside, you’ll find Ayurvedic lifestyle practices, timeless wisdom, and nourishing recipes straight from my own kitchen.

 

I invite you to explore, reflect, and discover simple ways to cultivate greater balance, clarity, and ease in your life.

If you feel called to take your journey deeper, I invite you to book a free 15-minute  consultation. There are no obligations or strings attached. Just space to explore what's possible.

How to Cool Pitta and Reduce Body Heat with Ayurveda

Updated: Jul 10

Feeling overheated – physically, mentally, or emotionally? 🥵 If you’re sweating through your sheets, suffering from skin rashes or acid reflux, or feeling just plain irritable lately, there’s a good chance your Pitta dosha is out of balance.


This expert guide shares 16 time-tested Ayurvedic practices to reduce body heat, calm inflammation, and restore internal balance. From cooling foods to calming breathwork and simple lifestyle shifts, you’ll learn how to rebalance Pitta dosha – so you can start feeling like yourself again.


Woman on sofa using a blue fan, appearing hot and uncomfortable. Background shows light curtains and a neutral-toned room.

Explore more on the Saumya Blog, selected top Ayurveda blogs and websites.

What is Pitta Dosha––and Why Does It Overheat?

In Ayurveda, Pitta dosha represents the energy of fire and water. It governs digestion, metabolism, transformation, and drive. When balanced, it gives us focus, clarity, and ambition. But when it builds up in excess? We burn up—physically, mentally, and emotionally.


Common Signs of Pitta Imbalance:

Sound familiar? Browse our Hot List of Common Pitta Imbalances for deeper insight.


Why Pitta Gets Imbalanced

In Ayurveda, “like increases like,” which means the hot, sharp, and intense nature of Pitta tends to build when we’re surrounded by those same qualities. That can come from our environment, our diet, or even our mental patterns.


Pitta naturally rises during the summer (in the Northern Hemisphere) and with:

  • Hot weather

  • Spicy, oily, or sour foods (especially in excess)

  • Prolonged stress or intense emotion

  • Overexertion or pushing through fatigue

  • Hormonal shifts like PMS or menopause

  • Perfectionism, control, and constant doing


When that internal heat overflows, symptoms follow. This guide will help you restore balance by inviting in the opposite: cool, soft, stable, and moist.


Veena smiling in yellow with text promoting a free 15-minute Ayurveda consultation. "Keep Your Cool, Naturally." Learn more button.

How to Cool Pitta and Reduce Body Heat with Ayurveda

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1. Eat Cooling Foods for Pitta Dosha

Your diet is one of the fastest ways to lower internal heat. When Pitta has you burning up, favor foods that are light, hydrating, and naturally sweet, bitter, or astringent.


Cooling Fruits:

  • Watermelon, melons, pears, apples, mango

  • Grapes (red, purple, black), figs, raisins

  • Coconut, pomegranate, honeydew


Cooling Vegetables:

  • Cucumber, zucchini, asparagus, celery, squash

  • Kale, spinach, broccoli, cauliflower, green beans

  • Beets, cabbage, lettuce


Cooling Grains & Legumes:

  • White rice, oats, barley, quinoa

  • Mung beans, lentils, chickpeas (in moderation)


Cooling Dairy:

  • Cow's milk (warm, spiced), ghee, soft cheeses, fresh homemade yogurt (sparingly)


👉 Pro tip: Eat your largest meal midday, when digestion is strongest. Avoid skipping meals or eating late at night—both aggravate Pitta.

Foods to Limit – Heating Foods in Ayurveda

If you’ve ever added fuel to an already raging fire, you know what heating foods can do. These are best reduced or avoided when Pitta is high:

  • Spicy foods (chilies, hot peppers, garlic, onion)

  • Sour or fermented foods (vinegar, tomatoes, citrus, aged cheeses)

  • Fried, oily, salty, or heavily processed foods

  • Alcohol, caffeine, red meat, hard cheeses


A note: A Certified Ayurvedic Practitioner can help you refine these guidelines into an intuitive food plan that truly supports your unique body, mind, and spirit. (Book a free discovery call with Veena here.)


Pitta Cooling Ayurvedic Recipes from the Saumya Kitchen

Ready to get cooking—and cooling? Here are a few of my favorite Pitta-balancing recipes, crafted to reduce body heat, soothe inflammation, and nourish your whole system from the inside out.



"Promotional graphic for Saumya Ayurveda's free ebook on Pitta-soothing Ayurvedic beverages. Features a woman blending a pink herbal drink and text encouraging readers to 'Sip your way to cool balance' with Ayurvedic drinks to reduce body heat and balance Pitta dosha."
This summer, stay cool as a cucumber (our favorite Pitta-friendly veggie! 🥒 ) with our FREE Pitta Beverages eBook.

2. Hydrate with Cooling Ayurvedic Drinks

Proper hydration is essential for managing body heat. But when it comes to cooling Pitta with Ayurveda, "cooling" doesn't mean ice-cold.

While iced beverages may feel refreshing in the moment, they can weaken digestion and actually increase internal heat over time. Instead, enjoy these cooling Ayurvedic drinks at room temperature to hydrate gently while supporting your digestive fire (agni).


  • Coconut water with a squeeze of lime

  • Rosewater lemonade

  • Mint-infused water

  • Room temperature herbal teas (hibiscus, rose, chamomile)

  • Aloe vera juice

  • Fennel and coriander seed water


Cooling Ayurvedic Drinks from the Saumya Kitchen

There are many ways to quench your thirst and cool your Pitta with Ayurvedic beverages. Try these original recipes from Saumya Ayurveda:

👉 Want even more ideas? Download our free Pitta Cooling Beverages eBook, packed with delicious, soothing recipes to help you stay cool, calm, and nourished all summer long.

People practicing Tai Chi outdoors, focusing on hand movements. They wear casual attire in a green, serene setting, conveying calmness.

3. Do Light Exercise in the Morning or Evening

Movement is powerful medicine—but when it comes to cooling Pitta, how and when you move makes all the difference. Exercise supports digestion, energy, and mental clarity, but it also stokes internal heat. If you're already running hot, pushing too hard can leave you feeling drained and agitated.


To stay balanced, try to move your body in the early morning or evening, when the air is cooler and the sun is less intense.


Pitta-Friendly Ways to Move:

  • Brisk walks near water, under trees, or in shaded parks

  • Gentle yoga (especially forward bends and twists) or tai chi

  • Swimming or water aerobics (both cooling and grounding)

  • Leisurely bike rides at dusk or dawn


These activities support circulation and clarity without overheating your system or overstimulating the mind. Please remember, you don’t need to “go hard” to feel good—especially in Pitta season. Consistency and gentleness are far more healing than intensity.


Tune into your body, honor what it needs, and let movement restore you.



People practicing Tai Chi outdoors, focusing on hand movements. They wear casual attire in a green, serene setting, conveying calmness.

4. Perform Ayurvedic Oil Massage (Abhyanga)

In Ayurveda, the daily practice of warm oil self-massage (Abhyanga) helps cool the body, calm the nervous system, and nourish the tissues. It’s especially powerful for managing Pitta—restoring moisture, easing inflammation, and supporting emotional steadiness.


But not all oils are created equal. The real benefits of Abhyanga come from using oil compatible with your unique constitution and current imbalance.


For Pitta Relief, Use Cooling Oils Like:

  • Coconut oil – naturally cooling and deeply hydrating

  • Sunflower oil – light, neutral, and soothing

  • Brahmi-infused oils – calm mental intensity

  • Saumya Ayurveda’s custom Pitta formulas – hand-crafted to match your body and mind's exact needs.


Apply your oil before a shower, using long strokes on limbs and circular motions on joints. Focus on the scalp, chest, hands, and soles of the feet—areas where heat and Pitta tend to accumulate. Even just 10 minutes a day can create a powerful shift in how you feel.


👉 Read our Guide to Abhyanga Self-Massage for everything you need to know to make this soothing ritual part of your daily routine.


Experience the Power of Personalized Ayurvedic Oil Massage

Saumya Ayurveda offers handcrafted, small-batch herbal oils—customized to your unique dosha, symptoms, and seasonal needs. These personalized formulas are available exclusively to clients, offered at cost, and delivered straight to your doorstep.


How to Reduce Pitta and Body Heat with Ayurveda and Keep Your Cool image cotton linen shirts

5. Dress in Pitta-Cooling Clothing

What you wear affects how you feel—physically and energetically.

In Ayurveda, the principle of Surya Chikitsa (sun therapy or color therapy) teaches that certain colors and materials can help balance the heat of Pitta. That means your wardrobe and environment can play a subtle but powerful role in how you regulate body heat and emotional intensity.


How to Dress for Cooling Balance:

  • Choose light, breathable fabrics like 100% cotton or linen

  • Avoid tight, synthetic materials that trap heat

  • Opt for flowing, loose-fitting garments that allow air to circulate

  • Favor the cool end of the color spectrum: blues, soft greens, white, lavender, and light gray


If you're feeling particularly overheated, lightly misting your clothing with rosewater, or wearing a cooling scarf or neck wrap, can help provide instant relief.


You can extend these principles to your home or workspace by incorporating cooling tones in your décor—like fresh white flowers, ocean-toned accents, or calming artwork.

🌿 Ayurveda isn’t just about food and herbs—it’s also about moving through life in a way that balances your doshic picture.- Veena

Person meditating on a dock by a calm lake at sunset, surrounded by trees. Wearing a green patterned shirt, creating a serene mood.

6. Reduce Mental and Emotional Intensity

Hot weather isn’t the only thing that flares Pitta. Stress, pressure, and emotional intensity can do it too.

Pitta thrives on ambition and focus, but that same inner fire can turn volatile when life feels overwhelming. One of the most common (and often overlooked) causes of Pitta imbalance is internal pressure: perfectionism, overcommitting, or pushing through exhaustion.

When we soften that intensity—mentally, emotionally, and energetically—Pitta cools. In that space, the body and mind can return to clarity, calm, and true resilience.


Pitta-Friendly Ways to Reduce Emotional Heat:


  • Start your day with mindfulness or guided meditation  (even 5–10 minutes helps)

  • Set boundaries around work, screens, and social commitments

  • Take slow, grounding breaks in nature

  • Make space for quiet creativity: journaling, art, cooking, or gardening

  • Practice gratitude or pause for conscious breath throughout the day


Even simple shifts, like turning off notifications or spending 10 minutes outside without a task, can help release excess internal heat.


Cool Pitta and Reduce Heat, One Breath at a Time

Download our free Ayurvedic Pranayama eBook for guided breathing techniques that help reduce Pitta, calm the mind, and restore emotional balance—anytime, anywhere.



woman performing nadi shodhana or alternate nostril breathing

7. Practice Pranayama (Cooling Breathwork)

When your inner fire is too high, your breath can bring it back to balance.

In Ayurveda, the breath guides the flow of prana—our vital life force. And when Pitta is elevated, breathwork becomes one of the most powerful tools for calming both body and mind.


Let’s begin with one of Ayurveda’s classic cooling techniques, Shitali Pranayama (cooling breath).


Best Pranayama for Pitta: Shitali Pranayama (the Cooling Breath)


How to Practice Shitali Breath:

  1. Sit comfortably with your spine straight and shoulders relaxed. Close your eyes.

  2. Curl your tongue into a straw-like shape and gently extend it from your mouth.

  3. Inhale slowly through the curled tongue, drawing the breath over the moist surface.

  4. Close your mouth and exhale through your nose.

  5. Repeat for 5–10 rounds.

🌿 Can’t curl your tongue? Try Sheetkari instead: Gently clench your teeth, press the tongue to the back of the teeth, and inhale through the teeth before exhaling through the nose.

Benefits of Shitali Pranayama

  1. Cools the mouth, head, and entire body

  2. Calms irritability, anger, and agitation

  3. Reduces hot flashes and night sweats

  4. Soothes burning sensations in the eyes, tongue, and skin

  5. Supports digestion and absorption

  6. Lowers internal heat and blood pressure

This is one of the best daily practices for Pitta balance, especially in the heat of summer or during emotionally intense times. It’s gentle, effective, and easy to integrate into your morning or evening routine.


Why Breathwork Is Foundational in Ayurveda

Practices like Shitali are powerful—but they’re just the beginning. Breathwork helps regulate your nervous system, ease chronic stress, and build emotional resilience over time. It’s also one of the most effective ways to prevent Pitta from accumulating in the first place, specially when practiced consistently.


But like all things in Ayurveda, pranayama works best when it’s chosen to fit your unique constitution and needs. A Certified Ayurvedic Practitioner can help you establish a breathwork routine that feels supportive, sustainable, and deeply effective.


Free ebook - cultivating inner stillness - guide to pranayama breathwork by veena haasl blilie of saumya ayurveda

Start Breathing Easier, Today.

Ready to start building your own breath practice? We created a free Ayurvedic Breathwork eBook to help you do just that.

Inside, you’ll learn:

  • What diaphragmatic breathing is—and why it changes everything

  • Daily tools to calm anxiety, soothe digestion, and restore vitality

  • Breath techniques to balance Vata, cool Pitta, and clear mental fog

  • Gentle guidance to begin and sustain your practice


🌿 "If you do nothing else for your wellbeing, do diaphragmatic breathing, continuously. It will change your life." - Veena

A dropper releases liquid into a small brown bottle held in a hand against a warm, glowing sunset background, creating a calm mood.

8. Find Balance With Nasya Oil

In Ayurveda, the nose is considered the gateway to the brain—and one of the most direct pathways for calming the nervous system, clearing the mind, and cooling excess Pitta.

The practice of Nasya (nourishing the nasal passages with herbalized oil) helps regulate prana, reduce internal heat, and restore balance at the source.

 What Is Nasya Oil?

Nasya oils are herbal-infused blends specifically formulated to support mental clarity, respiratory health, and doshic balance. For Pitta types, that means cooling, calming herbs like:

  • Brahmi – known for soothing the mind and improving mental clarity

  • Coconut oil – naturally cooling and anti-inflammatory

  • Ghee – gently nourishing and balancing to all three doshas

 Benefits of Nasya for Cooling Pitta:

  • Reduces excess heat in the head, neck, and upper body

  • Calms mental agitation and emotional intensity

  • Alleviates Pitta-related headaches, tension, and hot flashes

  • Supports restful sleep and clear thinking

How to Use Nasya Oil for Pitta Balance:

  1. Warm the oil slightly to body temperature.

  2. Lie down with your head tilted slightly back (a pillow under your neck can help).

  3. Gently apply 3–5 drops of oil into each nostril.

  4. Inhale softly and rest for a moment to allow absorption.

  5. Best done in the morning or before bed, depending on your constitution and symptoms.



An Important Note: Nasya works best when personalized to your unique constitution and needs. At Saumya Ayurveda, we offer handcrafted, dosha-specific oils—available exclusively to clients and delivered to your door at cost.  Book a free consultation to find the right blend for you.


client testimonial graphic

9. Try Ayurvedic Moon Bathing

Wondering how to do an Ayurvedic moon bath? It's simple. Go outside. Sit or lay on the ground or, if you prefer a chair or lounge chair. Whichever you choose, keep the head, neck, and spine in alignment, yet relaxed.

  • Sit or lie outside under moonlight

  • Practice gentle diaphragmatic breathing

  • Listen to our free guided practices. Choose one 11-minute practice from Part Two and continue directly on to Part Three.

  • Enjoy your moon bathing experience for at least 30 minutes.


Essential oil bottle with pink atomizer surrounded by orange rose petals on a textured pink wooden surface. Bright, elegant setting.

10. Use Cooling Mists

Soothe your skin with a cooling rosewater facial mist or aloe-cucumber. Keep in the fridge and spritz if you feel a hot flash coming on or to cool and hydrate skin after the sun, wind, or a long day at work.


11. Embrace Aromatherapy

Cooling essential oils like sandalwood, jasmine, coriander, dill, neem, and rose are deeply soothing to Pitta. Diffuse them in your space, add to your abhyanga oil, or simply pause to inhale their scent directly from the bottle.

Even fresh flowers can work wonders. So go ahead—stop and smell the roses (and lavender, geranium, and jasmine too).


12. Practice Emotional Release:

Holding onto frustration, anger, or resentment is classic Pitta fuel. Ayurveda teaches that emotional digestion is just as important as physical digestion.


Is something (or someone) creating tension in your life? Reflect honestly. Release what no longer serves you—with compassion. Try:


  • Journaling or creative expression

  • Talking with a trusted friend

  • Seeking support from a therapist or practitioner


You should feel lifted and lighter after processing emotions—not more drained or disconnected.



13. Incorporate Ayurvedic Daily Routines:

Ayurvedic self-care isn’t about perfection. It’s about rhythm. Establishing simple cooling morning and evening routines can help you stay grounded, even during hot or hectic seasons.


Explore these guides to find daily rituals (dinacharya) that align with your life:


14. Be Mindful of Sun Exposure

Sunlight is nourishing, but too much can overheat Pitta and leave you feeling depleted. Use this checklist to protect your body and preserve balance:


  • Avoid direct sun between 10 a.m. and 4 p.m.

  • Seek natural shade—especially under trees

  • Wear light, protective clothing (think wide-brimmed hats and breathable fabrics)

  • Use Pitta-soothing sunscreen made with natural ingredients

  • Practice Sun Salutations in the early morning

  • Embrace Ayurvedic Moon Baths to counteract heat exposure


☀️ Please remember, moderation is key. Listen to your body, and let nature support your balance.

client testimonial graphic

15. Balance Social Activities

Even joyful gatherings can overheat Pitta, especially when your calendar gets packed and your energy stretched thin.

Be mindful of your social bandwidth. Notice which types of interactions feel nourishing versus depleting. For many Pitta types, the tendency is to overdo, even socially.

Balance that intensity with conscious rest. It’s okay to say no. It’s okay to leave early. It’s okay to protect your peace. (We promise, you'll thank yourself after!)


16. Practice Left Nostril Breathing | Chandra Bhedana Pranayama


Chandra Bhedana is a simple breathwork technique that activates your body’s cooling energy.

In Sanskrit: Chandra = moon; and Bhedana = piercing. This "Moon-Piercing Breath" purifies the Chandra Nadi, the cooling luna energy channel in the subtle body.

Our bodies naturally alternate dominant nostrils every 90 minutes. When the left nostril is open, cooling energy flows. Chandra Bhedana intentionally activates that response.


 How to Practice:

  1. Sit comfortably with your spine straight and shoulders soft

  2. Gently close your right nostril with your finger

  3. Inhale and exhale only through your left nostril, at a calm, steady pace

  4. Continue for 3–5 minutes, or until you feel more grounded


This breath:

  • Activates the parasympathetic nervous system

  • Reduces adrenaline and lowers body temperature

  • Clears the mind and calms the emotional body


Chandra Bhedana is one of the fastest ways to cool down—physically and energetically. Use it during hot flashes, mental agitation, or as part of your evening routine.



Identifying Dosha Imbalances

Feeling like something’s off—but not sure where to begin?

In Ayurveda, symptoms aren’t random. They’re messages from the body, pointing to deeper imbalances in one or more of the three doshas: Vata, Pitta, and Kapha.

Start by exploring these quick-reference guides:

Each list includes classic physical, emotional, and energetic signs that can help you better understand what your body is trying to tell you.


💡 Remember: We all have all three doshas, and it’s common to have more than one imbalance at a time. Read through each list and see what resonates.



Cool Pitta and Reduce Body Heat With Ayurveda

Saumya Ayurveda Can Show You How!

If you struggle with overheating during the summer months, find your body running hot throughout the year, have hot flashes, migraines, heated skin conditions, a short fuse....talk with Veena. One short conversation could be the start of a lifetime of relief.


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“I have been so fortunate to have been introduced to Veena by a friend, and I absolutely want to share her information with you. Veena is so dedicated to one’s health that it feels amazing to have her on my side. She's truly a beautiful soul. She is helping me navigate all my issues with perimenopause and I am so glad, as the herbs she has given me have not only boosted my immune system greatly, but have chilled my nervous system out", and I’m sleeping again.” 

– S.J., Saudi Arabia


“Working with Veena has remarkably changed my life – even in the places I was unaware that it demanded to be changed! Throughout the course of four months, Veena’s gentle and succinct approach allowed me to easily refine my routines into a more structured foundation that left me feeling more in graceful governance with myself – emotionally and physically.

Not only had she brought forth awareness in how I prepare/ relate to the food I eat, but she also prescribed me wonderful herbs to help calm my anxiety, detox my liver, and heal the ugly night sweats I’ve been experiencing due to hormonal imbalances.


Lastly, her guided meditations are a great grounding force, and I have since continued to explore the euphoric benefits of Yoga Nidra. Veena is a well of divine knowledge, and her humor and light will be eternally appreciated!”

Rachel Monson, Wisconsin




“I was dreading and anticipating hating a weeklong outside summer event. I’ve always hated summer. Hate being in the heat. Hate being in the sun. I am SO surprised! I enjoyed being there, being outside. I tolerated the high heat well and enjoyed the whole week. I was and am in a good mood. I was not affected by the heat and sun. And, for the first time in 46 years, I didn’t get sunburnt—I tanned!” 

 – A.D., Minnesota



“Before I met with Veena, I was always tired. I would wake up and then need to take a nap. I had pain all the time. Now I enjoy walks and the other day, I realized I had no pain, for the first time, and I am very happy about that. I am a believer now!” 

 – Rami D., India


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We all want to be heard, understood, and cared for as whole beings, not a set of isolated symptoms. True health is more than the absence of disease, which is why Western medicine so often leaves us feeling hopeless and unseen.

Deep down, you already know what you’re searching for: a new framework for living – one that brings your entire being back into balance. With Saumya Ayurveda, you’ll receive individualized guidance to create the physically, mentally, and spiritually vibrant life you crave.

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If you found value in this article, please help others by sharing it and reposting it on your social media platforms. Saumya Ayurveda is dedicated to offering you insightful Ayurveda content for free to assist you in embracing an Ayurveda lifestyle. Thank you for your support.

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MEET VEENA: YOUR AYURVEDIC GUIDE

Veena is a Certified Ayurvedic Practitioner and meditation teacher, and monk.

She is President Emeritus and teaching faculty of the Meditation Center.

Veena fell in love with the traditional medicine used in her family’s home, learning herbal remedies at her grandmother's knee.

An experienced Certified Ayurvedic Practitioner, Veena’s deep, intuitive knowledge of Ayurveda empowers her clients to reclaim their fullest, most vibrant lives –mentally, physically, and spiritually.

Veena individualizes treatment plans to each person, rather than offering a one-size-fits-all approach, so it fits your life and becomes woven in your lifestyle, naturally.



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