Yoga gets the blood in the body flowing! Relaxation helps circulation, movement brings more oxygen to your cells (which function better as a result), twisting brings fresh oxygenated blood to organs, and inversions reverse blood flow from the lower body to the brain and heart.
How to improve our circulation?
Poor circulation can be caused by many things: sitting for most of the day at a desk or in the car, high cholesterol, blood pressure issues, and even diabetes. It can also manifest in many ways, with the body showing signs of:
numbness
cold hands and feet
swelling
muscle cramps
brittle hair and nails
breakouts
dark circles under your eyes
Luckily, there are almost as many ways to combat it as there are symptoms. You can try:
holistic medication
healthy balanced diet
moving the body with exercise
Movement is key to wellness on many levels, including circulatory health. Yoga is not only one of the most accessible types of exercise (it’s low impact and can be practiced by everyone at all levels), but it’s also one of the best types of exercise for poor circulation.
The below sequence of poses will be a great addition to your self-care and wellness routine. This is especially for you if you’re dealing with circulation issues, no matter what their cause or physical manifestation in your body.
I have been guiding some of our students through the yoga sequence this week. It has been put together in a way that will allow you to explore the asana and yourself while also becoming familiar with the sense of moving inwards again and encouraging your prana (energy) to flow freely, as it should.
Navigating Stress and Anxiety with Yoga: A Path to Calm and Clarity
In today’s fast-paced world, stress and anxiety have become nearly inevitable for many of us. Whether it’s the demands of work, relationships, or just the constant stream of information we’re exposed to, it can feel overwhelming when we begin to struggle to navigate.
a way to calm the nervous system, regain balance, and reconnect with a sense of inner peace
Adopting a Yogic lifestyle or a simple daily Yogasana practice, offers us a powerful antidote—a way to calm the nervous system, regain balance, and reconnect with a sense of inner peace. If you’re looking for a way to manage stress and anxiety, yoga could be just the practice you need.
Understanding the Impact of Stress and Anxiety on the Body
Stress and anxiety are natural responses to life’s challenges, but when experienced too frequently or intensely, they can take a toll on us mentally and physically. Chronic stress can lead to tension, shallow breathing, fatigue, and even physical pain. Anxiety often brings feelings of restlessness, worry, and an inability to quieten the thoughts.
deep belly breathing activate the parasympathetic nervous system, which promotes relaxation and reduces the “fight or flight” response
In yoga, we practice cultivating a sense of awareness to notice these responses as signs that our body and mind are out of balance. The beauty of yoga lies in its ability to address both the physical and mental components of stress, offering a holistic accessible approach to healing and restoring equilibrium.
How Yoga Helps to Alleviate Stress and Anxiety
Yoga provides several key benefits that can help reduce stress and anxiety:
1.Breathing Techniques (Pranayama)
One of the most effective tools in yoga for calming the mind and soothing the nervous system is conscious breathing. Techniques such as Ujjayi breath (victorious breath), Nadi Shodhana (alternate nostril breathing), and deep belly breathing activate the parasympathetic nervous system, which promotes relaxation and reduces the “fight or flight” response. By focusing on your breath, you can create a sense of calm and clarity, no matter how chaotic your surroundings might be. Pranayama plays an important role in my yoga classes in St.Helens
2.Mindful Movement
Through yoga poses (Yogasana), we release physical tension that can be stored in the body due to stress. For example, gentle backbends like Camel Pose or Sphinx Pose can open the chest, helping to relieve feelings of tightness or constriction. Forward bends like Child’s Pose or Seated Forward Fold have a calming effect, signaling to the body that it’s safe to slow down and rest. These movements not only promote physical well-being but also help ease the mental strain that often accompanies anxiety.
3.Cultivating Presence and Awareness
Yoga invites us to be present in the moment, allowing us to break free from the cycle of worry and rumination. Yoga brings a release to the attachment of identifying with thoughts and feelings. As you focus on the sensation of each pose or the rhythm of your breath while in asana, the mind naturally becomes less distracted by thoughts of the past or future. This practice of mindfulness (awareness) helps shift your focus away from anxiety-inducing thoughts, fostering a sense of peace and isness.
4.Restorative Yoga and Relaxation
If you’re feeling particularly stressed, restorative yoga is an excellent way to calm the nervous system. This gentle practice involves long-held, supported poses designed to deeply relax the body and mind. Poses such as Legs Up the Wall, Supported Child’s Pose, or Reclining Bound Angle Pose are ideal for releasing tension, restoring energy, and soothing the nervous system. I offer guidance through restorative yoga classes in St. Helens please come join us!
5.Meditation and Visualisation
Meditation is another powerful tool in managing stress and anxiety. Even just a few moments of seated meditation can help slow down the thoughts and create mental space. In my yoga classes in St.Helens I offer guided imagery or visualisation practices—where you imagine a peaceful, safe place or visualising your breath as a calming force—these can also help bring the body/mind to a place of calm and balance.
Practical Tips for Incorporating Yoga into Your Routine
1.Set Aside Time for Your Practice
Even if it’s just 10-15 minutes a day, making yoga a regular part of your routine can help you build resilience against stress. Try to practice at a time when you can be undistracted and truly focus on yourself—whether it’s in the morning, during lunch, or before bed.
2.Create a Calming Environment
Set the mood by dimming the lights, lighting a candle, or playing soft instrumental music. A calm environment helps signal to your body that it’s in a safe space to relax and let go of tension.
3.Use Props for Support
Props like blankets, bolsters, and blocks can be incredibly helpful in restorative poses. They offer support and comfort, making it easier for your body to fully relax and release tension.
4.Be Kind to Yourself
Remember, yoga is not about perfection. If you don’t feel like you’ve “done it right,” that’s okay. The beauty of yoga lies in the practice itself, not in achieving a specific outcome. Approach each session with patience, self-compassion, and an open heart.
The Power of Yoga in Creating Lasting Change
The more consistently you incorporate yoga into your routine, the more you’ll begin to notice its effects—not only in your physical body, but in your mental and emotional state as well. Yoga is a journey, a lifestyle. With each practice, you become more skilled at navigating stress and anxiety with a sense of ease and clarity.
If you’re feeling overwhelmed, stressed, or anxious, remember that yoga offers a sanctuary. It’s a practice of self-care and healing, and no matter where you are in your journey, it’s always available to guide you back to a place of peace.
I hope this post helps you begin to navigate the challenges of stress and anxiety with the transformative power of yoga. Take a moment today to breathe deeply, move with intention, and create space for peace within. I would love nothing more than for you to join me in practice so please click on this link here to book your space for practice with me in my yoga classes in St Helens and various other UK venues
This week’s Yoga sequence has been put together to help us to release tension in the pelvic area, remove mental expectations and as a result, promote overall acceptance and surrender.
Let’s begin with the physical benefits of this practice.
How to release tension in the lower back?
Now we’ve all experienced lower backache and pelvic pain to some degree right? Prolonged sitting and activities like running can lead to tight hip flexors (the muscles that connect the upper body to the lower body) causing muscle imbalances that contribute to low back pain. Tight hip flexors create an anterior pull on the pelvis known as an anterior pelvic tilt (the pelvis tilts down at the front, I call it duck bum!). This alters posture and also inhibits, or even turns off, the opposing muscle group, the gluteus maximus (butt cheek muscles), leading to muscle imbalances. I like to call it lazy arse syndrome ha!
Microspasms or trigger points are then likely to develop in the overused/tight muscles like the hip flexors and hamstrings. Releasing the trigger points through particular asana (yoga postures) can lead to greater improvements in range of motion. This Yoga sequence has a selection of asana that has been carefully placed together to create release at these points while encouraging pandiculation (active stretch) in the tight areas and activation in the sleepy areas, such as the glutes.
This sequence is also a wonderful Yoga practice to ease period pains and other pelvic inflammatory pains such as IBS.
Super simple and can be carried out in under an hour, this yoga practice for lower backache is actually much much more than that. You will feel instant results, I’m sure of it!
Yoga to help ease lower back pain
Moving onto the spiritual part of the practice. I like to invite the students in my yoga class in St. Helens, to enjoy a little tuning inpractice before the sequence begins. It gives them the opportunity to observe what they have brought to the mat with them that day, without judgment. This process allows them to move into their practice with acceptance and compassion for themselves. Why not give it a try before you work your way through the sequence below.
This week’s Sankalpa (intention)…
EXPECTATIONS ~ Both on and off the mat. We place them on ourselves, on others…It’s no wonder, the world, the Maya, is full of them. Society itself is based on idealism and expectations.
When idealism is conceived, the very concept of an object or experience has been placed, which is the moment an expectation is also formed. So when we place expectations, we predict a certain pattern, behavior to arise, through projecting past (whether personal or non-personal) experiences into the future and onto almost anything. We place an expectation on the mere concept!
When idealism is conceived, the very concept of an object or experience has been placed, which is the moment an expectation is also formed
This can and will lead to disappointment, feelings of frustration, resentment, failure, the NOT ENOUGH.
So maybe ask yourself, when you notice, when you witness these e-motions arising (as a result of expectations not being met)
Why are you frustrated?
Why did you place an expectation?
Why did you not invite or allow the experience to form and unfold and conceive organically?
Why is NOW not enough?
WHO set the expectation?
WHO is witnessing the result?
WHO is even witnessing the emotions arise?
Does witnessing them allow you to watch the energy flow through you rather than become you?
Expectations are fixed. How will they ever meet a happy ending in our ever-changing dance we call life?
A whole potion of tools and techniques can help dissolve expectations, which doesn’t mean being passive or a pushover.
You are the alchemist.
By coming from a place of compassion, love for yourself, and others, the desire to become attached to expectations begins to dissolve. In turn, creating a natural progression into non-attachment, surrender, and acceptance. It is there you will find peace, stillness, and presence.
I do hope you enjoy the practice I have put together. Don’t forget to click on the link below to book onto one of my in-person yoga classes in St Helens.
Please share your experience with me in the comments below or via email.
Is yoga an amazing all-over workout? Heck yes! But that’s only one benefit. Yoga is a combination of physical movements and postures along with meditative movements, breathing, and mindfulness. It can provide you with an approachable way to reduce anxiety, stress, and depression.
If the panic attack has already hit
Let’s get to the nitty-gritty. If you’re reading this, it is highly likely you have experienced or even right now, are experiencing an anxiety attack or panic attack. Know you are not alone and that nobody has ever died from an actual panic attack as much as your nervous system may beg to differ at the time!
Panic attacks are nothing to be ashamed of. They can happen to literally anyone, regardless of their lifestyle. In these sweat-inducing, tremor-producing moments, your body preps for fight or flight even if there’s no real danger. Panic attacks can be scary, especially if you’ve never had one before.
Symptoms of a panic attack
pain or tightness in your chest
a sense of impending danger
trembling and shaking
dizziness or faintness
shortness of breath
a pounding heart
numbness
sweating
nausea
impaired vision
You can use yoga to ease anxiety and panic attacks. Although, before you jump into a new routine, take some time to calm yourself. The breathing techniques below are a great way to begin recalibrating the nervous system.
Try to take deep, slow breaths that fill your belly (not just your chest). Draw air in through your nose and exhale through your mouth. You can also try alternate nostril breathing. Focus on your breath until you begin to feel relief.
Entering a simple yoga pose can also help. Pick one that promotes a sense of grounding but also helps you relax. Some good choices are Child’s Pose and Bridge Pose. This can open your lungs, slow rapid breathing, and decrease your heart rate.
Best yoga poses for anxiety
I have put together a sequence of yoga poses (asana) that will help the body to relax, transferring over to the parasympathetic nervous system (rest and digest) as opposed to the sympathetic system (fight or flight). These yoga poses for panic attacks can help promote a sense of safety, relaxation, and overall stillness.
The practice is for all levels, including beginners, and takes around 60 minutes from start to finish. Each pose should be sat in for around four nourishing belly breaths. If you are struggling with reoccurring anxiety such as GAD ( Generalised anxiety disorder) I would suggest you practice this sequence at least twice a week to keep your nervous system in check, rather than waiting for it to become overstimulated and burnt out.
Click the link here will take you to the free Yoga for Anxiety and Stress sequence, all you need to do is press play and follow its lead.
If you have any questions, need some additional advice or guidance, or would like to attend a 121 or one of my morning online sessions, please click on the link here to get in touch and to find out more or book straight on here
Meditation & breathing exercise for anxiety/panic attacks
This meditation is particularly good for women and essential at times of worry, unease, and irrationality. Normally, we breathe at a rate of 15 breaths a minute, but when we’re able to rhythmically slow down our breath to only 4 breaths per minute, we have indirect control over our minds. This eliminates obnoxious behavior, promoting a calm mind regardless of our surroundings. This is a very effective method of balancing the functional brain.
Please bear in mind that this meditation, and breathing exercise, is an advanced practice. It stabilises the pranic body (energy body), resulting in an increased sense of self and elimination of anxiety. Conscious and subconscious fears negatively impact our judgment and self-trust every day. This meditation removes our reactions to those fears and makes us steady. Follow the Nadi Shodhana link above if you feel this is too advanced for you at the moment.
Try It
Sit in Easy Pose with your eyelids 1/10th open, gaze focused at your brow point. Hold your right hand 4–6 inches in front of your body at the level of your throat. Curl your fingers into a fist. Extend your thumb straight up. Hold your left hand directly below your right fist. Curl the fingers of your left hand into a fist. Extend your thumb straight up.
Adjust the position of your hand so your left thumb tip is about 2 inches from the base of your right fist and your thumbs are aligned with each other. The base of your left hand to the top of your right thumb should cover the space from the level of your diaphragm to your mouth. Hold your elbows so that your forearms are parallel to the ground.
Regulate your breath in this pattern: Inhale deeply and quickly, then exhale immediately, powerfully, and completely. Lock your breath out. Suspend your chest and keep your neck locked. Keep your thumbs stiff and in perfect position.
Hold your breath out for a rhythmic count of 26. With each count, gently apply mula bandha. Visualize as you count. See and feel the energy and awareness going up your spine, vertebra by vertebra. The count of one is the first vertebra at the base of your spine and the count of 26 is at the top of your spine at the center of your skull. Continue for 3–11 minutes
I do hope these tools and techniques help in some way. Always remember…
All is well, and I am safe.
I inhale strength and exhale fear
I’ve survived this before, I’ll survive now
and my favourite…
Let go of the fear, only love is here
I do hope this post brings some relief to you and wish you peace and stillness.
Among the most common misconceptions about yoga is that it’s just another form of exercise. Perhaps this is because people often see yogis stretching and doing pretzel-like poses. However, the reality is that the benefits of yoga are more encompassing than just the physical. And, thanks to modern technology and functional MRI scans, we’re now able to see how regular practice affects your brain.
Here are some of the mental benefits of yoga and how it produces those effects by changing the structure of your brain.
Yoga Increases Gray Matter Density
Our brains are primarily made up of two types of tissues: white and gray matter. A normal human brain consists of about 60% white matter and 40% gray matter. Both of which play important roles in healthy cognitive functioning, however, each brain tissue type has a different function:
Gray matter consists of your brain cells or neurons. While it’s called gray matter, in reality, it is pink in color. That’s because while you’re alive, blood continuously flows through it. After you die, it turns gray. Due to its concentration of neurons, gray matter is responsible for many of your brain’s functions, including learning skills and memory. It is also responsible for the functionality of interpreting your senses of sight, hearing, smell, and touch. Additionally, it affects your muscle control and self-awareness.
White matter, on the other hand, is the connection that extends from your brain cells. Its job is to connect different sections of your brain, much like how the internet interconnects the world, by allowing areas of your brain to send and receive signals to one another. As such, healthy white matter allows your brain to coordinate your thoughts as well as your movements.
In general, both gray and white matter complement one another to allow you to think, coordinate movement, and interpret the world surrounding you. Damage or reduction in one or the other area affects your cognitive abilities. How yoga is relevant to our brain matter is that recent research has shown that yoga increases gray matter volume in the hippocampus and frontal sections of your brain (1).
How does this help you?
Research involving a comprehensive study of structural brain scans found that a person’s general intelligence is associated with the volume of gray matter in that specific area of the brain. Essentially, the thicker the volume of the gray matter in a region of your brain, the more cells are present there, and in turn, are more likely to perform better.
A few examples include:
London black cab taxi drivers are well reputed for their knowledge of local streets and their ability to navigate around traffic. These humans have a higher volume of gray matter in their hippocampus, which is responsible for memory and spatial navigation (2).
Humans trained as Professional musicians, when compared to amateurs and non-musicians, present more gray matter in the Broca’s area as well as in the motor, auditory, and visuospatial regions of the brain thanks to their years of music training (3).
Similarly, in yoga, your constant use and practice of control in your postures, breathing, and mental activity results in increased gray matter density and activation in your hippocampus and prefrontal cortex. Together, allowing you to have better:
Focus and concentration
Emotional and impulse control
Make you more in tune with your senses and be self-aware
Decision making as well as being better at evaluating rewards and consequences. And, be more willing to delay gratification (4).
It Increases the Folds in Your Brain
If you look up a photo of the human brain on the internet, you’ll probably notice that its surface is made up of bumps and wrinkles, like a big sponge. These bumps play an essential role in your ability to think.
These wrinkles are basically called cortical folds, or gyrification if you prefer a more medical or scientific term. These folds contain your brain cells. And, they’re there to increase the surface area of your brain. That’s a good thing. After all, who doesn’t like more brain cells, right?
Why does your brain have folded tissue?
That’s because your brain has to fit in your head. And, because your skull is small, it has to find a way to ‘squeeze’ itself in there.
To visualise this, think of packing a small suitcase. It has only so much space. If you lay out all your clothes there, it will be hard to fit everything in. But, if you fold your clothes properly or roll them up, you’ll be able to fit more into the same small suitcase. The best part is, that folding or rolling your clothes up doesn’t change how big your shirts or pants are when you wear them. They still contain the same amount of fabric.
This uses the same concept as gyrification, the twisting and coiling of your brain tissues show up as folds. In the process, they allow more surface area, which holds more neurons, to fit in your skull.
Where does yoga fit in?
Holistic yoga consists of three main components that cater to your physical, mental, and spiritual wellbeing. These come in the form of poses (asanas), breathwork (pranayama), and meditation.
When it comes to your brain, the meditation aspect plays a large role as it is connected to increasing the number of folds in your brain (5). According to a study done by UCLA researchers, MRI brain scans showed that long-term meditators had more gyrification of their brain’s cortex. Researchers believe that this was a result of the brain’s neuroplasticity, indicating it adapted to the changes in its environment. In this particular case, it was the 20 or more years or regular meditation that produced the structural changes in the brain. Just as interestingly, the study also learned that the number of years of practice is correlated with the amount of gyrification.
Since your cerebral cortex is responsible for things like language, reasoning, perception, information processing, memory, and voluntary movement, the increase in gyrification allows for better functioning and faster information processing.
It Lets You Relax More by Reducing Stress and Anxiety
One of the primary benefits of yoga reported is a sense of post-practice relaxation. This associated body-mind connection is a positive change from the hectic pace of life but it doesn’t end there.
During yoga, your brain releases all sorts of chemicals that not only help you relax but also lower your stress and anxiety levels including, gamma-aminobutyric acid (GABA), dopamine, oxytocin, serotonin, and endorphins. Each of which functions in its own way to help you calm down and feel better.
GABA is a neurotransmitter or your brain’s chemical messenger. Its job is to suppress neural activity in order to prevent your brain from getting overly excited. In doing so, it controls how much fear, stress, anxiety or nervousness you’ll feel. Research shows that yoga increases your GABA levels by 27% (6). In fact, another study found that yoga is even better than walking if you want to relax and reduce anxiety (7).
Happiness Hormones. Collectively, your happiness hormones are dopamine, oxytocin, serotonin, and endorphins. They’re called as such because each of them makes you feel better about yourself and your well-being. For example, dopamine makes you feel rewarded and lets you experience a pleasure. Meanwhile, serotonin reduces tension to help relieve stress and anxiety.
Together, these chemicals help you relax and feel content. It is why many yogis will tell you that they feel happier after a class.
One of the reasons you’re able to relax is that yoga also does a number on your stress response (8). During a yoga session, certain parts of your brain slow down to allow them to rest. This functionality helps you de-stress, which takes place in two major areas of the brain:
Frontal lobe. The frontal lobe is the most advanced part of your brain because it is responsible for most of the thinking, planning, and reasoning. Additionally, it plays a role in self-awareness and emotional regulation. As you can imagine, this part of the brain is racing when you encounter a dilemma or when you feel self-conscious about something. However, during yoga, your frontal lobe goes on vacation. Thus, allowing you to take a break for a while.
Parietal lobe. This section of the brain handles all the information coming from your senses. It takes in the sights, sounds, and everything else you observe around you. As such, when you’re always on the move, working, driving, or observing things, you can imagine how much activity is going on here. Yoga likewise causes your parietal lobe to slow down.
But, it doesn’t stop there. Yoga also helps reduce stress by lowering your body’s cortisol and adrenaline levels, two critical stress hormones. That is, when you feel stressed or anticipate something stressful about to happen, your stress response is triggered. As a result, your body releases stress hormones to help you become more alert, make your heart beat faster, and spike your blood pressure. All of these are a result of your body getting flooded by stress hormones including cortisol and adrenaline.
Stress in itself is a good thing. It allows us to take on emergencies or focus better when we need to take a test or give a presentation. It, likewise, prepares you to protect yourself during life-threatening events.
But, if you have a hectic lifestyle and are constantly stressed, it can become harmful to your health. This is because your stress hormones trigger different events in your body to produce the effects mentioned earlier. Among them are releasing more sugar into your bloodstream, increasing your blood pressure, and producing inflammation. When sustained for long periods of time, this can result in serious conditions like heart disease, high blood pressure, and diabetes.
In contrast, yoga helps to reverse these effects. One study notes how yoga reduces your body’s cortisol levels (9). Meanwhile, another study found that 12 minutes of daily yoga helps lower your body’s inflammation response, which is important as chronic inflammation is linked to serious long-term conditions like depression and heart disease (10).
Anxiety is closely related to stress. But, they aren’t the same thing. Stress is the response your body produces due to a threat. Once that situation passes, the stress goes away. On the other hand, anxiety can be a result of stress as well as a myriad of other factors (to name a few: trauma, brain chemistry, environmental influences, genetics, use or withdrawal from substances, etc.)
Common symptoms of anxiety may include constant worry, feeling restless, startling easily, inability to focus, and often difficulties sleeping.
Here’s where yoga comes in.
Interestingly enough, while yoga increases the volume of gray matter in some areas of the brain, it also has an opposite effect on other regions of the brain. One such example is your brain’s amygdala (11). The amygdala is what you can call the message processing center of your brain. It receives incoming messages from your senses and internal organs and then processes them. As such, it plays a critical role in your emotions and how you react to them, the most prominent of these emotions being fear. This is why you get nervous or afraid when you feel an impending threat or problem.
Thanks to yoga, the reduction of gray matter in your amygdala means that there is less activity in this part of your brain. As such, you’re better at handling fear and your emotions. Plus, you’re likewise better able to relax.
Final Thoughts
Yoga is commonly thought of as a series of poses that involve stretching and other complex movements. As such, its benefits are often believed to be physical. However, its effects have much more depth. The combination of poses, breathing, and meditation produces structural changes in your brain. This not only causes certain areas of your brain to increase or decrease in size but also affects your cognition as well as how you process your emotions, stress, and anxiety. All of which help you live a happier, healthier life.
It’s amazing sometimes what just a little bit of time out can do for you; so that is my challenge to you for this week, or even for the rest of the month of April — to take some time out with yourself, for yourself.
I know we all lead incredibly busy lives — we run from place to place, constantly plugged into the technology of one kind or another. We look after all those around us, and when asked to find the time to meditate, do yoga, take a break, or “indulge” in something that we actually love or enjoy doing, we will more often than not be seen to throw our hands in the air and exclaim that we don’t have time for that!
But even 15 minutes a day can make a huge difference. Fifteen minutes a day can help you to “find yourself” and move through the other 23 hours and 45 minutes of your day in a much happier, more inspired, and alive way. We can all find 15 minutes in the day, right?
If you need a little guidance and support to find your meditation practice, I know you’re going to love this Sunrise Sadhana Morning Yoga class It gets you into a great daily habit and it will help you find your focus as you explore your own sadhana. When you meditate, you take time for yourself. In just 10 minutes, you’ll feel more at ease, and awareness and daily practice will get you into good habits.
Creating a Sadhana
I invite you to create a sadhana. The word sadhana means daily spiritual practice and the idea of this, is that for just 15 minutes a day you get to think of yourself and only you.
Truly, a sadhana can be anything that makes your heart sing. It is a practice that promotes and maintains wellbeing. There is only one aim — that you commit to it every day, no matter what. Here are some ideas of ways you can create your own sadhana:
1. Asana
3-12 simple rounds of Sun Salutations (Surya Namaskara) will set you up for your day like never before! Notice how much more awake, alive, and tuned in you feel.
2. Meditation
Sit with a simple breath meditation. Follow the breath, the inhale and the exhale — or you could add a mantra that flows with the breath if that helps.
3. Journaling
An ideal way to start or end your day, as it helps you to clear your mind and regain focus. It’s most beautiful to simply allow the words to flow.
4. Commune With Nature
Go for a walk in the fresh air. Nature has a way of soothing the soul and allowing inspiration to flood in.
5. Affirmations
Positive affirmations done regularly can have a hugely powerful impact on your life. Work with around three at a time and repeat twelve times each.
6. Morning Intention
Set an intention for the day. It may be simply that you want to have a love-filled day, or there may be something that you need help achieving.
7. Pranayama
Commit to breathing, and I mean really breathing. Breath of Fire, Alternate Nostril Breathing, or full yogic breathing are all good options.
8. Gratitude Journal
At the end of each day, spend some time writing down all the things you are grateful for. This will help you spend as much time in gratitude as possible.
9. Be Creative
Write poetry, paint, sing, dance. Even if you write poetry that’s only ever read by you or sing words that only your ears will ever hear.
10. Be Present
A sadhana doesn’t have to be complicated. It can be as simple as lighting a candle every morning to welcome in the day and sitting in blissful silence.
I’d love to hear your sadhana ideas and results. Share in the comments below so we can all be inspired!
Well, yesterday was Shrove Tuesday and even though the gang eats pancakes for breakfast almost every Saturday, we ate our weight in them yesterday! I am seriously still full and it’s 2pm the day after. Food baby alert!
Anyway, the reason for my post today is because I’ve had a load of requests for the recipe for my pancake/crepe mix. If you’re looking for something a little sweeter like a dessert crepe, remember to add a tablespoon of agave nectar or sprinkle of ground cinnamon to the ingredients.
So yesterday was fruit pancakes for breakfast, but it didn’t quite fill the pancake cravings. So, we decided to have pancakes again for dinner but this time we went savoury!
We chose two fillings, the first being filled with feta cheese, mushrooms, vegan smoked salmon, spinach, and olives. The second crepe was filled with vegan chicken, spinach, dairy-free cheese, and mushroom.
The recipe for the vegan smoked salmon can be found here, and below is a link to where you can buy the yummiest feta cheese.
The vagus nerve is sometimes referred to as an “information superhighway”1 and some research suggests it could hold the potential to counteract stress and soothe the nervous system.
Researchers are continuing to explore the impact that stimulating the vagus nerve could have on a person’s mental health, with some psychologists and health specialists particularly excited by the potential connection. It’s time to meet (and applaud) the vagus nerve.
In this article
What is the vagus nerve?
What does the vagus nerve do?
A vagus nerve breathing exercise
Other methods that might stimulate the vagus nerve
What is the vagus nerve?
Pronounced vay-gus, the vagus nerve is an essential part of the parasympathetic nervous system – and the longest cranial nerve in the body.1
It stretches from your brainstem to your digestive system and is made up of thousands of fibres that constantly give your brain updates about your organs.
It’s not just its length that makes it intriguing though. There is evidence of scientists studying the vagus nerve in the late 1800s, investigating whether stimulating it could be a potential treatment for epilepsy. They later discovered that a side effect of activating the nerve was an improvement in mood.1
A theory that is currently being explored is that stimulating the vagus nerve could lead to:
Reduced stress
Greater personal connections
Better physical health.4
What does the vagus nerve do?
Here’s a look at some of the to-do list of the vagus nerve 2 :
Relaxes tension.The vagus nerve counteracts activity of the sympathetic nervous system, down-regulating our response to stress, curbing our physiologic state of alarm by moving us into a state of calm – often experienced as a ‘state of safety’.
Oversees digestion – and is a main channel of connection between the brain and the gastrointestinal tract. The vagus nerve sends signals to the brain based on the actions of our gut bacteria – which is influenced by specific types of food. Here lays the ‘digest’ element to the vagus nerves duty to help us ‘rest and digest’.
Influences inflammation. The stress response actually activates our immune system – and if stress is prolonged it can inflict damage on our organs. By playing a role in stress and its relief, the vagus nerve can help prevent inflammation.
Basically, stimulating the vagus nerve could potentially help us calm down, rest, and digest.
“The body’s stress response results from the activation of the sympathetic nervous system and is essentially the same regardless of the cause. It merely varies in intensity, duration, how easily it is activated. Being a parasympathetic nerve that influences many body functions, the vagus nerve helps dampen this response.”
A breathing exercise to potentially stimulate the vagus nerve and in turn – reduce stress
While the most common form of vagus nerve stimulation is electro stimulation (as in the case for treatment for uncontrolled epilepsy) there is some research suggesting activities like paced breathing may influence brain activity associated with stimulation of the nerve arising from the diaphragm.
I have included below, a sample of a breathing pattern aimed at stimulating, or “lighting up” the vagus nerve:
It’s all about extending the exhale to be longer than your inhale, and noticing how you feel before and after.
Close your eyes.
Notice your breathing.
Start to lengthen your inhale all the way down into your belly
(letting that vagus nerve feel that breath.)
Now lengthen the exhale too, making it longer than your inhale.
At the top of the next deep, belly inhale, pause and hold for 3. 2. 1.
Slowly and deeply exhale, again longer than your inhale.
Repeat for 10 rounds.
Notice how you feel.
Other possible techniques to activate your vagus nerve
Through understanding that numerous forms of paced breathing can impact brain electrical activity, and that this might be mediated by vagus nerve stimulation arising from the diaphragm we can look at other methods of stimulation.
Some of the positive emotional and cognitive benefits we experience through deep breathing, yoga, or aerobic exercise activities could be attributed to cardio-respiratory stimulation of the vagus nerve.
I would like to suggest some other methods, to combine regularly, and assist in managing the stress response and possibly stimulating the vagus nerve:
Deep tissue massage
Yoga
Heat therapy (sauna)
Cold exposure (ice baths)
Swimming
Gym and cardio workouts
Time in nature and sunshine
Singing and ‘omming’
Gargling (loudly!)
While vagus nerve stimulation could be seen as a ‘health hack’ and has certainly developed a trend recently, it’s important to understand this is ongoing research, and the specific techniques mentioned are commonly recognised as relaxation exercises, rather than vagus nerve stimulating exercises. Developing a response to stress, rather than a reaction, is a practice we should prioritise, as it will bring a balanced body and mind which will in turn, let that soul shine!
The connection between a lot of symptoms such as sleep disturbances and digestive problems and an inflamed Vagus nerve is very apparent and should be the first port of call in the process of elimination when attempted to restore balance.
I f you would like to delve into these practices in more depth and with support, please get in touch with me here, or head over to our workshops and book your self on to the Reset Workshop which is coming up in late spring!
This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.
The benefits of Yoga Nidra.
Unlocking the Power of a Self-Body Scan: Tuning into Your Body’s Energy
In the fast-paced world we live in, it’s easy to overlook the subtle messages our bodies are constantly sending us. Physical discomfort, fatigue, and stress often arise without us even noticing the small changes that lead to them. But one of the many benefits of yoga Nidra is providing us with an opportunity to detect these early signs and nip potential health issues in the bud?
Yoga Nidra, a self-body scan comes in—a practice of tuning into the energy and sensations within your own body to identify changes that might otherwise go unnoticed.
By becoming attuned to the body’s sensations, we can often identify early signs of imbalance or distress before they manifest into larger, more serious health problems
What Is Yoga Nidra Self-Body Scan?
A self-body scan is a practice of consciously checking in with your body on a regular basis, focusing on how it feels physically and energetically. It’s an introspective process, where you tune into both the tangible (muscle tension, discomfort, fatigue) and the intangible (emotions, energy levels, and stress). This is not necessarily a medical diagnosis, but rather an intuitive practice that allows you to monitor your body’s signals over time. One of the many benefits of yoga nidra.
By becoming attuned to the body’s sensations, we can often identify early signs of imbalance or distress before they manifest into larger, more serious health problems. Think of it as a regular energy check-up, which empowers you to take preventative measures in your physical and emotional well-being.
What Are The Benefits Of Yoga Nidra Self-Body Scan?
1.Early Detection of Issues: Many physical or emotional imbalances start with small, almost imperceptible changes. By performing a self-body scan, you can catch these early indicators and address them before they become more severe. For example, you may notice recurring tension in a certain area of your body or a slight dip in your energy that you might otherwise ignore.
2.Enhancing Body Awareness: Regular scans help you become more in tune with your body’s natural rhythms. You’ll learn to recognize what feels “normal” for you, so when something shifts, you’ll be more likely to catch it early. This awareness allows you to make proactive choices that support your health, such as adjusting your posture, taking a break, or making changes to your diet or exercise routine.
3.Stress and Emotional Release: Physical discomfort is often a manifestation of emotional tension. A self-body scan can help you become aware of areas where stress, anxiety, or unresolved emotions are accumulating. By noticing these patterns, you can take steps to release the tension—through breathwork, relaxation techniques, or other healing practices.
4.Improving Energy Flow: The concept of energy flow is integral to many wellness practices, including traditional Chinese medicine and yoga. By learning to detect shifts in your energy, you can enhance the flow of vital life force (often referred to as “Qi” or “Prana”) throughout your body, which can improve overall health and vitality.
How to Practice Yoga Nidra Self-Body Scan
A self-body scan can be as simple as taking a few moments to check in with yourself, or it can be a more detailed practice that you do on a daily or weekly basis. Here’s a step-by-step guide to help you get started and feel fully the benefits of yoga nidra:
1.Find a Quiet Space: Choose a calm and quiet environment where you can relax without distractions. You can do this sitting, lying down, or standing—whatever feels most comfortable.
2.Take a Few Deep Breaths: Start by taking a few slow, deep breaths to center yourself. Inhale deeply through your nose, hold for a moment, and then exhale slowly through your mouth. This helps calm the nervous system and prepare your mind to focus.
3.Scan from Head to Toe: Close your eyes and mentally begin to scan your body starting from the top of your head. Slowly bring your awareness to each part of your body, moving downwards.
•Head and Face: Pay attention to any tension in your jaw, forehead, or scalp. Are you holding stress in these areas? Are your eyes strained or tired?
•Neck and Shoulders: Notice if there is any tightness or discomfort here. Many of us hold stress in the neck and shoulders, leading to headaches or muscle pain.
•Chest and Heart Area: Check in with your breathing. Is your chest tight? Do you feel any emotional heaviness here?
•Arms and Hands: Are there any aches or sensations in your arms or hands? Sometimes, repetitive strain or tension manifests here.
•Abdomen: The stomach area is particularly sensitive to emotional stress. Are you experiencing bloating, discomfort, or a fluttering sensation in your gut?
•Back and Spine: Pay attention to any tightness or discomfort along your back, especially in the lower back. This area can hold a lot of physical and emotional strain.
•Legs and Feet: Notice how your legs and feet feel. Are you experiencing fatigue, tension, or discomfort from standing or walking throughout the day?
4.Tune into Your Energy: As you scan each part of your body, take note of the energy you feel. Is your energy flowing smoothly, or do you feel blocked or depleted in certain areas? Trust your intuition—sometimes you might sense an area of your body needing more attention or care.
5.Check In Emotionally: While scanning, also notice if there are any emotions arising. Are you feeling anxious, excited, sad, or stressed? Emotional tension can often be held in certain areas, so this is a good time to observe any correlations between your physical and emotional state.
6.Conclude with Gratitude: Once you’ve completed your scan, take a few moments to express gratitude for your body. Reap benefits of yoga nidra. Acknowledge any areas of discomfort or imbalance with compassion, and commit to taking action to support your well-being moving forward.
Benefits of Regular Self-Body Scans
•Prevention: Detecting early signs of tension, pain, or discomfort can help you prevent chronic issues and promote long-term health.
•Mind-Body Connection: Strengthening the mind-body connection allows you to respond to your body’s needs with greater awareness and mindfulness.
•Self-Care Empowerment: Regular body scans empower you to take control of your health. Whether it’s through rest, exercise, nutrition, or emotional healing, you’ll be better equipped to address issues before they escalate.
Conclusion
By incorporating a self-body scan into your regular routine, you open the door to deeper self-awareness and proactive health care. It’s a simple yet powerful practice that not only helps you detect subtle changes in your body but also fosters a greater connection to your inner energy. The more in tune you become with your body’s signals, the better equipped you’ll be to nurture and care for it in ways that support your overall well-being.
In today’s busy world, where stress and distractions abound, tuning into your body’s subtle cues is one of the most powerful tools you have for maintaining balance and health. In my yoga classes in St Helens, the benefits of yoga nidra self-body scan is woven into, and a regular part of your practice—it could be the key to unlocking a healthier, more vibrant you.
It’s been a hot couple of weeks for us in the UK and I’ve witnessed a lot of heated, sweaty bodies in my St Helens Yoga classes, including my own!
It’s summertime and, from the Ayurvedic perspective, that means pitta season—when pitta dosha (fire and water elements), is at its most dominant. It’s relatively common at this time of year to feel a lot of pitta’s main qualities—hot, oily, liquid, and light—all of which can encourage symptoms like inflammation, acid indigestion, rashes, acne, burning eyes, agitation, frustration, and anger to come to the surface.
Summertime Is The Pitta Season—When Pitta Dosha (Fire And Water Elements), Is At Its Most Dominant.
In my St. Helens yoga class, the months of June and July have been themed with the third limb of yoga Asana, so it was useful to learn techniques such as the lion’s breath, to help cool the body down during physical practice and removing excess heat, helping to restore balance.
Another technique my yoga students and I explored was the Sheetali breath, otherwise known as the Cooling breath.
How To Do Sheetali Pranayama (The Cooling Breath)?
Choose a cool, quiet location where you won’t be disturbed. Prepare a steady, comfortable seat: Balance the weight between the sitting bones, lengthen/extend the spine, and close the eyes. You might want to rest your hands on your lap, palms facing up, which keeps them cool during practice, or place the hands, palm facing down to help restore strength and focus.
Begin with a body scan. Observe which pitta qualities are present in your body-mind (e.g. excess heat, acidity, inflammation, irritation, or intensity).
Now bring your tongue all the way out and fold both sides of the tongue like a tube or straw.
Take a long, deep inhalation through the tube in the tongue which is formed by folding the both sides of tongue taking care to expand and not lift up into the chest.
After inhalation, lower your chin to the chest (Jalandhar bandha) and hold your breath for about 6 to 8 seconds. (During retention of breath lower and bend the chin downward resting it on the throat pit. Actively push hands into legs)
When you feel like breathe out release the Jalandhar bandha (lift your chin to the normal position) and exhale slowly by the left Nadi (nostril). Using the right hand to block the right Nadi if needed. This is optional and can breathe out of both nostrils if preferred.
Repeat it about 5 to 6 times.
In the end, bring your breathing back to normal and feel relax.
Swallow now and then if the throat feels dry. Continue this cycle for one to five minutes—until you feel refreshed.
If you are unable to curl your tongue, practice a variation known as Sitkari pranayama. Inhale through the teeth, with the lips parted and the tongue floating just behind the teeth).
Pause and feel the effects of the practice, noticing any areas of the body-mind that feel refreshed, ventilated, renewed, or cooled.
Finish with several minutes of silent meditation to bask in the sensations of spaciousness.
My students and I found this technique to be quite useful. Practicing on a daily basis has been known to reduce symptoms of reflux in one of my students too!
It is important to know that you must not try this exercise if you suffer from migraines, are pregnant, or have low blood pressure. The retention of the breath at the top of the inhalation could be unsafe for those who fall into the above category/categories.
I have also attached a link here to a study of the Impact of Sittali pranayama on brain waves. I found it most interesting.
Do you struggle with hot flushes?
So, why don’t you give it a whirl? Maybe try to add this breathing exercise into your daily lunchtime routine, you may notice a change in indigestion you may suffer from after lunch, or try it after your gym visit, see if it helps you to cool down. A student of mine is also more than happy to share that she found the Sheetali breath a great technique for cooling down during a menopausal hot flush, so if you’re struggling with hot flushes, this may be your answer!
Enjoy and please leave some feedback with your experiences!
