Practitioners say a few drops in the right spot, done the right way, may support digestion, hormone balance, and skin health — but experts caution the technique matters more than the trend
A wellness trend with roots stretching back thousands of years is suddenly everywhere online: navel oiling, sometimes called "nabhi puran," the practice of applying oil to and around the belly button.
But according to practitioners of Ayurveda, the traditional Indian system of medicine, the viral version of this practice — a couple of drops dabbed onto the navel — misses the point entirely. "Just navel oiling, or putting some drops of oil on your belly button, is not going to be so much helpful," said an Ayurvedic physician who has practiced and taught the tradition for years. Done correctly, he said, the technique targets a much larger area and requires consistency most people don't realize.
A 'Power Point,' Not Just a Belly Button
In Ayurveda, the navel is considered a marma point, a term practitioners loosely compare to an acupressure point, though the concept is broader in Ayurvedic theory. Marma points are described as concentrated centers of energy and physiological function throughout the body.
According to the physician, the marma area around the navel isn't confined to the belly button itself — it spans roughly the width of four fingers in every direction. "So just place your hand on your navel, the mid part of your hand should be on the navel, on the center," he explained. "That is the size of this marma." Massaging only the belly button, rather than this wider region, he said, is why many people don't notice results.
Who Should Avoid It
Practitioners caution that navel oiling isn't appropriate for everyone. It's generally advised against for pregnant women, people currently experiencing diarrhea, and anyone with a navel infection, unusual discharge, or oozing from the area. Those who have had recent surgery near the abdomen are also advised to avoid the practice until fully healed.
As with any hands-on wellness technique, people with underlying health conditions or concerns about their abdominal area should check with a physician before trying it.
How It's Actually Done
According to Ayurvedic guidance, the practice should be done on an empty stomach — either first thing in the morning or at night, at least three to four hours after eating.
The technique itself is simple: warm oil is massaged in gentle circular motions over the entire marma area for two to three minutes, without heavy pressure. Simply pouring oil onto the skin without massaging it in, practitioners say, provides little to no benefit. Proponents say consistent practice may also support regular bowel movements, along with other general wellness benefits.
Experts stress that results, if any, build gradually. The recommendation is to commit to the practice daily for at least 21 days before evaluating whether it's making a difference — and not to expect dramatic or immediate change.
Choosing the Right Oil for the Goal
Ayurvedic practitioners emphasize that the choice of oil should match the intended benefit, since each oil is believed to interact differently with the body's constitution, or "dosha."
For digestive concerns, constipation, or sluggish metabolism, castor oil is the traditional recommendation. It should be warmed slightly before use, since at room temperature it's thick and difficult to massage in; warming makes it noticeably lighter and smoother. Castor oil is also suggested for dryness in the area, and for women experiencing menstrual cramps or pain.
For people prone to excess body heat or acid reflux, ghee — clarified butter — is considered the better option. In Ayurvedic theory, ghee is described as balancing what practitioners call the pitta (fire) and vata (air) doshas. As with castor oil, it should be warmed rather than used cold.
For general strength, hormone balance, and calming excess vata (air element) in the body, sesame seed oil is regarded as the classic all-purpose choice. Practitioners suggest trying any of these oils consistently for 21 to 30 days to gauge personal results.
What the Practice Takes — and What It Doesn't Promise
The full routine, including warming the oil and massaging the area, takes only three to four minutes a day, making it a low-effort addition to a morning or nighttime routine for those curious to try it.
It's worth noting that navel oiling itself has not been the subject of large-scale, peer-reviewed clinical research, and its specific claimed benefits are drawn primarily from traditional Ayurvedic theory and practitioner experience rather than controlled scientific studies. However, some of the individual oils used — including sesame oil and castor oil — have been studied separately for properties like moisturizing skin or supporting digestive comfort, which may partly explain why generations of practitioners have continued to recommend them.
For people interested in traditional wellness practices, proponents frame navel oiling as a low-risk, low-cost experiment worth trying consistently before drawing conclusions — not a replacement for medical care.
As with any wellness trend gaining traction online, the difference between a viral shortcut and a traditional practice often comes down to detail: the size of the area treated, the type of oil used, the timing, and above all, consistency. Those curious about navel oiling may find it a gentle, inexpensive addition to a self-care routine — as long as expectations stay realistic and any underlying health concerns are discussed with a doctor first.
This article is for informational purposes only and is not intended as medical advice. Ayurvedic practices such as navel oiling are not a substitute for professional medical diagnosis or treatment. Individuals with existing health conditions, or who are pregnant, should consult a qualified physician before beginning any new wellness practice.
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