InnerVeda Stress — 90-Day Arc
A 90-day arc for stress and burnout
Modern stress aggravates Vata and Pitta, disrupting sleep, digestion, and clarity. This 90-day arc rebuilds your baseline through Ayurvedic pranayama, cooling and grounding food, and progressive nervous-system practices. It moves through four phases — listen, first pattern, habit, outcome — so the change is paced slowly enough to last. Every practice is chosen for your body type, with Vata grounding, Pitta cooling, and Kapha lifting. These are lifestyle practices that support a calmer nervous system; they are not a medical treatment. Included with your InnerVeda membership.
Included with the InnerVeda membership · 7-day free trial · cancel anytime
What You Get Each Day
Every day of the arc includes personalised content adapted to your body type by Vaidya.
One short morning check-in with Vaidya
A daily breath or relaxation practice — 6 to 12 minutes
A calming meal plan that re-paces each week
A daily learning module on the Ayurvedic view of stress
An evening Yoga Nidra or relaxation practice when the phase calls for it
How the Arc Unfolds
A 90-day arc is paced in four phases — listen, first pattern, habit, outcome. Here is how the opening days set the shape. The full day-by-day arc lives in the InnerVeda app.
Listen
Phase 1 · BaselineVaidya maps your stress patterns and which body type is most aggravated. Introduction to the Ayurvedic understanding of stress. A first settling breath.
The Breath Anchor
Phase 1 · BaselineDiaphragmatic breathing and how breath regulates the nervous system. A cooling breath for Pitta-driven stress; a grounding breath for Vata.
Nourishing Calm
Phase 1 · BaselineCalming foods and herbs traditionally used to support steadiness — ashwagandha, brahmi, warm tonics — with a meal plan that grounds Vata and cools Pitta.
First Pattern
Phase 2 · First patternVaidya names what is steadying and adds one practice. Quick techniques for acute moments begin to form your personal toolkit.
Habit Forms
Phase 3 · HabitYou notice the escalation before it happens. The breath and food shifts settle in and the daily commitment lightens.
Outcome Stabilises
Phase 4 · OutcomeSteady through the storm becomes the baseline, not the goal. Vaidya helps you choose the next cause.
Follow the full InnerVeda Stress — 90-Day Arc in the app
Included with your InnerVeda membership · 7-day free trial
Take the body-type quizProtocol Foundation
Ashwagandha supplementation reduced cortisol levels significantly (P=0.0006 vs placebo) across 15 clinical studies with 873 participants.
Morning cortisol levels showed statistically significant reduction (P < .001) after 8 weeks of ashwagandha supplementation.
InnerVeda's protocols are derived from the Brihat Trayi — three classical texts spanning 2,600+ years of documented clinical methodology.
Charaka Samhita, Sushruta Samhita, Ashtanga Hridaya
Classical
Frequently Asked Questions
I've never done pranayama before. Is this arc suitable for beginners?
Yes. Every practice starts from the basics and builds progressively. Vaidya adapts the intensity and duration to your comfort and your body type.
Will this help with anxiety?
The arc uses Ayurvedic practices traditionally used to support nervous-system regulation. It is a lifestyle companion, not a replacement for professional mental health care. Tell Vaidya about anything you are managing and the arc adapts around it.
How long are the daily practices?
6 to 12 minutes for most days, with a short evening relaxation when the phase calls for it. The first seven days and the last thirty are lighter.
Is the arc available in the app only?
Yes. The full daily content, Vaidya check-ins, meal plans, and guided practices live in the InnerVeda app, included with your membership.
Wellness programmes draw from traditional Ayurvedic practices and available research. They are not evaluated as medical treatments and are not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any new programme.
Ready to Begin?
Vaidya will personalise every day of the InnerVeda Stress — 90-Day Arc to your unique constitution. Start your transformation today.