Clearing a Blocked Up Nose

Here is a 10 minute video with some acupressure points that can help to clear a blocked up nose - let me know if it helps…

I cover all of this and more on my Pranayama course - click below for details…

Prana Mudra

Prana means energy or breath and a Mudra is a gesture of energy - here we combine the two - breathing in an easy soft way with gentle movements - very calming and very beautiful

Yoga Nidra for Children

This Nidra is aimed primarily at young children around 3-6.
It includes a practice of engaging and releasing muscles to help relaxation
A body scan with glitter (magic glitter that doesn’t stick and doesn’t make a mess!)
An invitation to bring along a toy or imaginary friend
And a trip to a garden.
It is offered as a bedtime sleep Nidra

On Insight Timer

And on Sound Cloud

Pranayama and Mental Health

Pranayama and Mental Health

Pranayama is one of my favourite yoga practices, the art of breath control. "Prana" means life force and "ayama" means expansion or control. In Pranayama we regulate the breath, making it more subtle and soft. It can bring incredible benefits including physical and mental well-being. Let’s explore how pranayama can help with stress, anxiety, depression, and enhancing overall emotional resilience.

Breath, Mind and the Nervous System

Our breath and mind are intimately connected. When we are stressed, our breath can become rapid and shallow, which has a knock on effect on the nervous system signalling a state of alertness or fight-or-flight response. Soft, slow breathing can help calm the mind and bring about a state of relaxation in the nervous system. This physiological link is one of the ways pranayama practices, can affect the nervous system and can reduce stress, and improve mental health. Some practices are calming, some are stimulating. It’s important to know which practices would be beneficial for who.

Reducing Stress and Anxiety with Pranayama

One of the biggest mental health benefits of pranayama is its ability to reduce stress and anxiety. Techniques like Nadi Shodhana (Alternate Nostril Breathing) and Bhramari (Bee Breath) can balance and slow down the breath and so calm the mind and possibly reduce anxiety. There is some science suggesting that Nadi Shodhana can balance the two hemispheres of the brain, which could give us more mental clarity and relaxation. There is also a connection with the vagus nerve, Bhramari is humming breath during exhalation, and Ujjayi is a breath with a soft sound on the inhale and the exhale. Both involve a vibration in the larynx which is right next to the vagus nerve. So both can stimulate the vagus nerve, which activates the relaxation response.

Alleviating Symptoms of Depression

Depression is another area where pranayama can have an impact. It’s possible that inflammation is the link here. If we are chronically stressed we are more likely to have inflammation in the body. So practicing Pranayama can reduce stress and so possibly reduce inflammation. There is thought to be a connection between inflammation and depression.

Scientific research supports these benefits. I’ve listed some studies below that point to the benefits of Pranayama for anxiety depression and sleep.

Enhancing Focus and Emotional Resilience

Pranayama can increase focus, and nervous system resilience. For example when we are calm we are more likely to be able to concentrate and keep our focus. By consciously controlling the breath, we can learn to stay present.

Practical Tips for Incorporating Pranayama into Your Routine

It’s always better to aim for something doable. It’s better and aim fo a few minutes each day and actually do it! Then you can gradually increase if you want. Here’s some tips to get you started:

1. Find a Quiet Space: Make a “special place”. Maybe put a cushion and candle and make it cosy.

2. Choose your Technique: It’s best to begin with balancing techniques like Nadi Shodhana or Dirga Breath.

3. Stay Mindful: It can be really beautiful to pause after the practice is really feel the after effects.

4. Be Consistent: Aim for little and often.

See below for the scientific papers on how Pranayama can affect mental health

References

Brown, R. P. & Gerbarg, P. L. (2005) Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: part I-neurophysiologic model. J Altern Complement Med 11(1):189-201 [available online https://pubmed.ncbi.nlm.nih.gov/15750381/]

Novaes, M. M. et al. (2020) Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial. Front Psychiatry. 11: 467 [available online https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7253694/]

Streeter, C. C. et al. (2020) Thalamic Gamma Aminobutyric Acid Level Changes in Major Depressive Disorder After a 12- WeekIyengarYogaandCoherentBreathingIntervention.JAlternComplementMed. 6(3):190–197[availableonline https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074898/]

Scott, T. M. et al. (2019) Psychological Function, Iyengar Yoga, and Coherent Breathing: A Randomized Controlled Dosing Study. J Psychiatr Pract 25(6):437-450 [available online https://pubmed.ncbi.nlm.nih.gov/31821220/]

Mayer, N. et al. (2019) A randomized controlled dosing study of Iyengar yoga and coherent breathing for the treatment of major depressive disorder: Impact on suicidal ideation and safety ndings. Complement Ther Med ;37:136-142 [available online https://pubmed.ncbi.nlm.nih.gov/29609926/]

Pranayama and Physical Health

Pranayama and Physical Health Benefits

Pranayama, comes from the Sanskrit words "prana" meaning life force and "ayama" meaning control or expansion. It is a practice of changing your breathing patterns. This can have huge effects on us mentally and physically. The benefits of pranayama were described in traditional texts and what I find really exciting is that modern scientific studies are starting to find similar results and we’re starting to understand why it works so well.

Understanding Pranayama

Pranayama isn’t just deep breathing, in fact deep breathing is often not helpful for people and doesn’t bring more oxygen to the brain (but that’s another blog post!). Pranayama is a whole range of techniques changing the speed and rhythm and adding pauses to the breath (breath retention). It’s important to understand your own nervous system and each breathing technique. Some practices are stimulating like Kapalabhati, so if you’re already over-stimulated it would probably not be helpful. Some practices like Chandra Beda are calming and take your energy down so if you’re already low in mood or energy again it would probably not be the best one to choose. If you’re unsure of what you need or of what the practice does it’s best to stick to the balancing ones that are good for everyone Dirga breath and Nadi Shodana.

So in this blog pose I’d like to talk about some science based physical benefits of Pranayama. The scientific studies are all listed at the end.

Physical Health Benefits of Pranayama

Improved Respiratory Function

I see Pranayama as a way to practice healthy breathing. How we breathe in our daily life has a huge knock on effect on our health and wellbeing. Unhealthy breathing patterns can cause things like IBS, brain fog, muscle aches and tiredness. There are studies that suggest Pranayama can help with respiratory health including COPD and heart failure (always check with your doctor!).

Cardiovascular Health

The slow Pranayama practices have been found to reduce blood pressure and have a positive impact on cardiovascular health.

Enhanced Digestive Function

The practice of pranayama can also improve digestive health. Techniques like diaphragmatic breathing are thought to stimulate abdominal organs and improve digestion by increasing the circulation of blood to the digestive tract. Deep diaphragmatic breathing associated with pranayama helps massage the internal organs, promoting peristalsis and enhancing digestive function. Pranayama can also improve digestion by reducing stress and take us out of the fight or flight response. One of the things that happens when we go into fight or flight is our digestion can be suppressed.

Stress Reduction and Mental Clarity

Chronic stress can contribute to lots of health issues, like heart disease, obesity, diabetes, and gastrointestinal problems. By reducing stress and promoting relaxation, pranayama can help reduce these risks and help balance the functioning of the immune system.

Pranayama is way more than just breath work it a set of powerful practices which when practiced in the right way at the right time can have big big physical and mental benefits.

References

Respiratory Function

Holland, A. E. et al. (2012) Breathing exercises for chronic obstructive pulmonary disease. Cochrane Database of Systematic Reviews. Available online https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD008250.pub2/full

Bernadi, L. et al. (1998) Effect of breathing rate on oxygen saturation and exercise performance in chronic heart failure. . The Lancet 2;351(9112):1308-11 [available online https://pubmed.ncbi.nlm.nih.gov/9643792/].

Cardiovascular Health

Brandani, J. Z. et al (2017) The hypotensive effect of Yoga's breathing exercises: A systematic review. Complementary

Therapies in Clinical Practice 28, 38-46 [available online

https://www.sciencedirect.com/science/article/abs/pii/S174438811730172X?via%3Dihub]

Wu, Y. et al (2018) Yoga as Antihypertensive Lifestyle Therapy: A Systematic Review and Meta-analysis. Mayo Clin Proc 94(3):432-446 [ available online https://pubmed.ncbi.nlm.nih.gov/30792067/]

Russo, M. A. et al. (2017) The physiological effects of slow breathing in the healthy human. Breathe; 13(4): 298–309 [available online https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/]

Yoga Nidra Free Script - Summer

What to say beforehand
This Nidra has a body scan where you’re invited to let the soft summer sun touch your body and infuse you with warmth and softness, the breath section is allowing yourself to flow outwards, expensive and open ….. the opposites invite you to feel the earth element - highlighted in summer and the air element and finally the images are seeing or feeling a place in nature - real or imagined - or the place you’re in right now… it’s summer and warm - you can lie down and fully let go…

Arrival
Let’s start by arriving in the body – tuning in to feel everything that’s there - acknowledging any physical comfort and discomfort that you might feel. Feel free to move if you need to, can you adjust something to get more comfortable?
Pause
And is there somewhere you are you holding tension right now?
Pause

…and then let’s bring awareness to your breath.
Pause

…maybe you can invite a softening of the exhale
Releasing some of the tension…
Pause

As the body starts to soften… maybe can you tune in to a feeling of gratitude for your body? Maybe gratitude for your heart – beating for you all day every day… and your lungs breathing for you. Or anything else that comes to you

Body Scan

and from here lets go for a journey together around the body - as I name a body part see if you can invite the soft summer sun touch your body and infuse you with warmth and softness

Take your attention to the top of your head - welcoming all the sensations you might feel there…  Or maybe a sense of soft sunlight bringing warmth and softening in your body

Now taking this softness around to your left ear right ear both ears together left eye feel your left eye softening and gliding towards the back of your head and your right eye softening and gliding towards the back of your head - both eyes together - roof of your mouth - maybe it can soften down - tongue - teeth - lips - nose - forehead - back of head

Your left shoulder - left elbow - left wrist - palm of the hand - back of the hand - (little finger - fourth finger - middle finger - index finger - the thumb) - the whole left hand - the whole left arm. 

Then your right shoulder - right elbow - right wrist - palm of the hand – back of the hand - (little finger - fourth finger - middle finger - index finger - the thumb) - the whole right hand - the whole right arm. 

The throat - your heart space - the upper abdomen - the navel - the lower abdomen. 

The left hip - left knee - left ankle - sole of the foot - top of the foot - the toes - the whole left foot - the whole left leg. 

The right hip - right knee - right ankle - sole of the foot - top of the foot - the toes - the whole right foot - the whole right leg. 

The base of the spine - moving up to the sacrum - lower spine - mid spine - upper spine - back of the neck - back of the head - the top of the head – the whole head - the whole left arm - the whole right arm - the whole left leg - the whole right leg - feeling the whole body softening - the whole body - the whole body resting... 

Just staying for a while with this open awareness - your body - sensations in and around your body - sensations radiating out from your body…..

Breath

Your body breathing - allowing yourself to flow outwards with your exhalation - expanding and flowing with the exhalation…

pause

following the natural rhythm of your breath - letting your awareness expand and flow with the exhale

pause

breathing, flowing, opening, softening…

Now watching the breath maybe watching the palms of your hands - the fingers gently naturally curved - feeling how they pulse with the breath - now maybe the chest or belly - it might be very subtle - can you sense that slight movement - just tune in to see…

Maybe you can feel how the breath nourishes your body - physically bringing oxygen to every single cell and energetically bringing lightness and energy

Opposites

letting the breath continue on the background, being your attention to your arms, feel your arms grounded and connected to the earth

Now feel your arms light and free

Now your legs and the earth element - balanced and grounded

Now your legs and the air element - floating and light

Now feeling your whole body - feeling grounded and connected - and at the same time feeling light and energised - balanced

The earth element of the ground supporting you - the air element of the breath bringing lightness and energy

Images

See yourself in your place in nature - or connect to the space around you right now

Put your blanket on the grass or on the floor

Take off your shoes

Lie back and know you have nothing to do - just lie in the warmth and feel the soft touch of the air

Let any sounds fade into a distant hum

Feel yourself centred and grounded

Feel the earth supporting you - and know you are always supported

Feel the air brining energy and lightness - and know that is always available

Maybe you can see clouds in the sky

Maybe the branches of tree overhead

Maybe birds flying high above

Maybe you can see flowers growing in the grass

And now smell the air - that fresh outdoor smell of late summer - maybe the fragrant smell of flowers - maybe the tangy scent of grass - maybe the earthy smell of the soil

Allow yourself to be supported and held by this summers day - allow the sounds, sights and smell to wash over you - let yourself drift and breathe, let yourself soften and let go - let yourself just be -

One Hour Yin Class : Shoulders

Here’s a recording of a live class with a focus on shoulders…