8 Indian Spiritual Habits Backed by Science That Can Improve Your Life.

Introduction

India has long been a wellspring of ancient wisdom, spiritual rituals, and lifestyle habits that promote balance between the body, mind, and soul. While many of these practices are often seen as cultural or religious routines, modern science is now validating what our ancestors instinctively knew: these habits actually work.

From improving mental health and emotional stability to enhancing physical wellness, these habits are now being backed by data, psychology, and neuroscience.

1. Chanting ‘Om’ – More Than Just a Vibe

Chanting “Om” is considered sacred, but it’s also a form of sound therapy. Studies in the Indian Journal of Physiology and Pharmacology have found that chanting Om synchronizes brain waves and stimulates the vagus nerve, which reduces stress, anxiety, and depression. It creates a state of theta brain waves—the same state linked with deep meditation and mental clarity.

✅ Try this: Chant “Om” 9 times slowly every morning or before bed.

2. Applying Tilak – Brain Booster in Disguise

The tilak is traditionally applied between the eyebrows—the location of the Ajna Chakra (Third Eye). This area coincides with the pineal gland, which regulates melatonin, a hormone responsible for sleep and circadian rhythms. Pressing this area (even with a thumb) offers acupressure-like benefits.

🧠 Science confirms: Stimulating this point can lead to better focus, reduced anxiety, and improved emotional control.

3. Surya Namaskar – A Full Mind-Body Reset

The Sun Salutation is one of the most efficient mind-body workouts. It stretches all major muscle groups, boosts oxygen flow, balances endocrine glands, and builds heat in the body—especially when done at sunrise. Practicing Surya Namaskar releases endorphins, clears brain fog, and improves posture and balance.

📆 Consistency Tip: Practice 12 rounds daily for 10 minutes to reduce cortisol and enhance stamina.

4. Walking Barefoot on Grass – Grounding for Mental Clarity

This habit is called “Earthing” and is backed by research from the Journal of Environmental and Public Health. Walking barefoot on natural ground allows electrons from the earth to flow into the body, reducing oxidative stress and inflammation.

Benefits:

Better sleep quality
Reduced stress and anxiety
Enhanced mood and clarity

🌱 Morning walks on grass also boost Vitamin D and mindfulness.

5. Lighting a Diya – Oxygen Boost and Mood Lift

Lighting a diya (lamp) made with ghee or sesame oil does more than symbolize devotion. These lamps emit negative ions that purify the air and can act as natural mood stabilizers. The warm glow of the flame also lowers heart rate and encourages mindful breathing.

🕯️ Try this during study sessions or before meditating to create a peaceful space.

6. Early Morning Bath – More Than Just Cleanliness

The Indian tradition of bathing before sunrise is rooted in Ayurveda, but cold water showers also have solid scientific benefits. They:

Increase alertness
Reduce symptoms of depression
Improve blood circulation
Strengthen mental resilience

💧 Tip: Try a lukewarm bath if cold water isn’t your thing—still effective for shifting your mental state.

7. Sitting Cross-Legged While Eating – Digestive Genius

Sitting in a cross-legged position during meals activates the parasympathetic nervous system, encouraging rest and digestion. This traditional posture:

Improves gut movement
Enhances nutrient absorption
Helps you eat mindfully, reducing overeating

🍽️ It’s a small but impactful shift—ditch the dining table once a day and sit traditionally.

8. Practicing Gratitude Before Bed

Gratitude isn’t just good manners—it’s neuroscience. Journaling three things you’re grateful for daily increases dopamine and serotonin, the happiness hormones. It rewires the brain for optimism and improves sleep, as found in studies by UCLA and Harvard Medical School.

📝 Add a 2-minute gratitude journal to your bedtime routine and watch your mindset shift.

Final Thoughts: Ancient Habits for a Modern Mind

You don’t need to be spiritual to benefit from these practices. What makes these habits so powerful is their simplicity, accessibility, and now—scientific validation.

Start with just one or two habits this week:

Chant “Om” before you open Instagram
Walk barefoot while taking a call
Reflect on your wins before you sleep

You’ll begin to experience more calm, clarity, and confidence—one ancient habit at a time.

You can use this premium Meditation Mat. Just Put at your Favorite spot and start meditating.

By- PRASHANT CHOUDHARY