Cooling the Fire: Ayurvedic Remedies for Staying Balanced in the Heat

Hi everyone,

Today I’d like to talk about something many of us feel but don’t always know how to navigate: heat, intensity, and internal imbalance during the warmer months.

Whether it’s the sun blazing down, long days throwing off our sleep, or emotions running a little hotter than usual, summer can easily knock us out of balance. 

In Ayurveda, this is known as Pitta season, a time when the fire and water elements take centre stage. That can mean more energy and drive, but also more inflammation, irritation, and restlessness if things tip too far.

The good news? Nature gives us what we need to stay steady. There are gentle Ayurvedic cooling remedies that can help bring things back into balance, physically, emotionally, and spiritually.

In this blog, we’ll look at ways to restore internal balance and support your holistic well-being so you can move through the heat with more ease and calm.

What happens to the body in summer?

From an Ayurvedic perspective, each season affects the doshas: Vata (air + ether), Pitta (fire + water), and Kapha (earth + water).

Summer increases Pitta, the fiery energy responsible for digestion, metabolism, and transformation. 

When in balance, Pitta brings focus and vitality. But in excess, it can show up in these familiar ways:

• Skin rashes or acne

• Heartburn and digestive heat

• Hot tempers or impatience

• Excessive sweating or dehydration

• Restlessness and sleep disruption

Modern science backs this up, too. 

Studies, show that when we’re exposed to heat, it can trigger the body’s stress response, what we often call “fight or flight.” That means a faster heart rate, higher cortisol levels, and for some of us, feeling more anxious or easily irritated.

So how do we cool the fire?

Cooling remedies rooted in Ayurveda

Try these approaches to cool yourself from the inside out.

Eat with the season

Food is one of our most powerful allies in Ayurveda. In the warmer months, it’s all about cooling, calming choices. Try these foods and drinks:

• Sweet, bitter, and astringent in tasteThink leafy greens (like kale or spinach), courgette, asparagus, pomegranate, lentils, and naturally sweet fruits like melon, pear, and blueberries.

• Moisture-rich and hydratingInclude foods with high water content, such as cucumber, watermelon, celery, lettuce, coconut water, and aloe vera juice.

• Served cool or at room temperatureOpt for herbal teas (like mint or fennel), chilled soups (such as cucumber or beetroot), smoothies, and salads dressed with lime and fresh herbs.

  

  Try this: Cucumber + mint + lime water summer cooler drink

Simply pop a few slices of cucumber, some fresh mint, and a squeeze of lime into a jug of filtered water. Let it sit for a little while, then sip it throughout the day to help cool your system from the inside out.

TIP: Don’t forget, overly spicy, salty, or oily foods aggravate Pitta. In hot weather, your digestive fire (Agni) is already working overtime. Light, plant-based meals support balance.

Related read: How Do Emotions Affect Digestion?

Reconnect with the breath

When you feel the heat rising, literally or emotionally, your breath can become your anchor.

Sheetali and Sheetkari pranayama are traditional Ayurvedic breathwork techniques known for their cooling effects on the body and mind. 

Studies confirm that these practices can reduce body temperature and support parasympathetic activation, the part of your nervous system responsible for calm.

I recommend trying this to begin your breathwork practice:

1. Find a quiet, shaded spot and sit comfortably

2. Inhale slowly through a rolled tongue (or through the teeth if tongue rolling isn’t possible)

3. Feel the cool air as it passes over your tongue and into your body

4. Exhale gently through your nose

5. Repeat this cycle for 5 to 10 minutes, letting your breath guide you back to calm

At Floating Feather, our Breathwork Sessions gently weave in practices like these to help release heat and tension from the inside out. It’s a simple, powerful tool to have on hand during the warmer months.

Create a cooling daily ritual

Ayurveda places deep importance on dinacharya, daily rhythm. In summer, cooling rituals are a great way to soothe your nerves, look after your skin, and keep your emotions in check.

A few seasonal practices you might enjoy:

• Self-abhyanga (oil massage) with cooling oils like coconut or sunflower

• Sandalwood or rosewater facial spritzes to soothe skin and reduce inflammation

• Cooling facial treatments using Ayurvedic botanicals

• Resting in a shaded area during the Pitta hours (10am–2pm)

You can also create your own home ritual using elements of our practice with scented oils, sound, stillness, and intention.

Related read: The Evolution of Self-Care & Wellbeing: Rituals to Keep You Grounded

Embrace the power of a sacred pause

Pitta energy pushes us to perform, achieve, and keep going. But Ayurveda reminds us that rest is medicine, particularly in summer. Schedule slow time into your day. 

How do you do it? 

Try these approaches:

• A midday lie-down with a damp cloth on your forehead

• An Ayurvedic treatment to recalibrate the nervous system and body

• A reflective walk at sunrise or twilight

• Digital fasting for a few hours each week

Stillness helps us restore internal balance and draw awareness inward. It cools the system not just physically, but emotionally.

For more on this idea, read: How Do I Practise Mindfulness?

Support from holistic consultations

Sometimes the signs of imbalance go a little deeper. If you’re feeling constantly overheated, emotionally on edge, or just not quite yourself, one of our Ayurvedic consultations can help. 

We’ll gently explore your diet, daily rhythm, movement, and emotional wellbeing, looking at it all through the Ayurvedic lens. It’s not a one-size-fits-all approach. It’s personal, intuitive, and rooted in both tradition and what’s going on in your world right now.

Backed by modern science

Did you know that many Ayurvedic cooling practices are validated by modern research?

• Rose and sandalwood oils show anti-inflammatory and thermoregulatory benefits

• Coconut oil massage supports thermoregulation and reduces oxidative stress

• Mindful rest and ritual reduce cortisol, improve emotional regulation, increase resilience over time and result in better sleep.

We love the synergy of ancient knowledge and contemporary science, which helps bridge intuition with insight.

Final Thoughts: Let the season guide you

Ayurveda doesn’t see summer as “bad” or Pitta as something to fight. Rather, it encourages us to move with the rhythm of nature.

You are your best guide; listen to your needs and read the world around you.

When fire rises, we counter it with softness. When heat overwhelms, we return to coolness, gentleness, and pause.

These aren’t just seasonal hacks. They are long-view practices. Tools that restore your relationship with yourself, your body, and the wider world.

Stay cool, stay grounded, and keep listening in. The fire is beautiful, so long as it doesn’t burn too bright.

What are your tips on keeping balanced in the heat? We’d love to hear in the comments below.