Box breathing is a simple breathing technique — inhale, hold, exhale, hold, each for the same count — that calms your nervous system in just a few rounds. It’s one of my favorite tools to teach, because you can do it anywhere, no experience required, and it works whether you’re frazzled at your desk, holding it together in a school pickup line, or lying awake at 2am.

If you’ve ever taken one of my classes, you might already know this one. Today I want to give it to you to keep — for the ordinary, overwhelming moments when you need to come back to yourself fast.

Table of Contents

• What Is Box Breathing?
• How Do You Do Box Breathing?
• Why Does Box Breathing Work?
• When Should You Use Box Breathing?
• Is Box Breathing Safe for Beginners?
• Calm Isn’t the Whole Point
• Frequently Asked Questions

What Is Box Breathing?

Box breathing is a breathing exercise where you inhale, hold, exhale, and hold again — each for an equal count of four. It’s also called square breathing, because the four equal sides form a box.

That’s the whole thing. Four counts in, four counts hold, four counts out, four counts hold. You repeat it for a few rounds. It’s used by everyone from Navy SEALs before high-stakes operations to people managing anxiety in a waiting room — because it’s quietly one of the most reliable ways to settle a racing mind and body.

How Do You Do Box Breathing?

To do box breathing, breathe in for four counts, hold for four, breathe out for four, and hold for four — then repeat. Here’s how to set yourself up:

1. Find a comfortable seat, or lie down on your back.
2. Close your eyes and take a couple of slow, ordinary breaths to arrive.
3. If it feels good, place one hand on your chest and one on your belly.

Now move into the practice with me:

• Inhale for 4… 3… 2… 1.
• Hold for 4… 3… 2… 1.
• Exhale for 4… 3… 2… 1.
• Hold for 4… 3… 2… 1.

Repeat for four or five more rounds at that same steady pace. There’s no need to force the breath or make it big — soft and even is the whole point.

When you feel complete, let the counting go and return to your natural breath. Notice what’s different. Has anything shifted in your body or your mind? Maybe your shoulders dropped an inch. Maybe the noise in your head got a little quieter. Whenever you’re ready, gently open your eyes. If video is more your style, here is a guided practice on our YouTube channel.

Why Does Box Breathing Work?

Box breathing works because slow, even breathing with the breath held briefly activates your parasympathetic nervous system — the “rest and digest” branch that tells your body it’s safe to stand down.

Here’s what’s actually happening. When you’re stressed, your sympathetic nervous system runs the show: heart rate up, breath shallow and fast, body braced. Long, controlled exhales stimulate the vagus nerve, which slows your heart rate and signals your brain that the threat has passed. Breathing at this slower pace — far slower than the 12–20 breaths a minute most of us take when we’re tense — has been shown to improve heart rate variability, a key marker of a nervous system that can flex between stress and calm.

In plain terms: this isn’t a feeling you’re imagining. You’re using your breath to send a real, physical message to your body. That’s the part I love. It’s not woo — it’s your own physiology, and it’s available to you any time.

This is also the foundation of everything I teach. You can’t think clearly, make good decisions, or feel much joy from a dysregulated nervous system. Regulation comes first. Box breathing is one of the simplest places to start.

When Should You Use Box Breathing?

Use box breathing any time you feel stress rising and want to come back to steady — no special setting required. A few of the moments it helps most:

• When stress is creeping in at work and you can feel your chest tighten.
• When your patience is thinning at home and you’re about to react in a way you’ll regret.
• When you’re anxious before something hard — a call, a conversation, a decision.
• When you’re lying awake and your mind won’t stop circling.
• When you simply want to feel more grounded in your own body.

Even a few rounds can shift your mood and focus. If you can give it five to ten minutes a day — same as your morning coffee, before bed, in the car before you walk into the house — you’ll start to feel the difference not just in the moment, but in how quickly you bounce back overall.

Is Box Breathing Safe for Beginners?

Yes. Box breathing is safe and beginner-friendly — you don’t need any yoga or breathwork experience to start today. It’s one of the most accessible nervous-system tools there is.

A few gentle notes: if holding the breath for four counts feels like a strain, drop to a count of three, or even two. The numbers are a guide, not a test. If you’re pregnant, have a heart or respiratory condition, or breath-holding makes you anxious, skip the holds and simply breathe in for four and out for four — that alone calms the nervous system beautifully. The goal is ease, never effort.

Calm Isn’t the Whole Point

Here’s the part most breathwork posts leave out. We don’t regulate our nervous systems just to feel calm. We do it so we can feel everything else again — the laughter, the presence, the small ordinary pleasures that exhaustion quietly steals.

When you’re running on empty, joy doesn’t have anywhere to land. A regulated nervous system gives it room. That’s really what this work is for: not just surviving your days, but actually being awake for the good parts of them. You’re allowed to want that. You don’t have to earn it first.

This is exactly the work we go deeper into on retreat — slowing down enough that your body remembers what calm and aliveness actually feel like, with the time and space to let it sink in past a single afternoon.

Want to keep this going? Mindful Monday lands in inboxes every week — one simple, science-backed practice like this one, no fluff.

Ready for more than a few minutes? If a regulated nervous system is what you’re after, a few days of it changes everything. Come to Back to Nature in Oregon — see dates and details.

Thank you for joining me for the Mindful Monday. I hope this practice brings you a little more calm, a little more ease, and a lot more room to feel good in your own life. I’d love to hear how it landed — DM me and let me know.

Until next week,
Autumn

About the Author

Autumn Adams (E-RYT 500, YACEP) is the founder of Ambuja Yoga, where she has led 40+ women’s retreats and worked with 700+ women across Oregon, North Carolina, Sedona, Patagonia, Greece, Mallorca, and Thailand over the past 13 years. Her teaching blends yoga, nervous-system science, and adventure travel. She’s been featured in Insider, Shape, Zappos, and Asia Spa, and is the author of The Little Book of Mudra Meditations. Read more about Autumn →

Frequently Asked Questions

What is box breathing? Box breathing is a breathing exercise where you inhale, hold, exhale, and hold, each for an equal count of four. It’s also called square breathing because the four equal counts form a box. It’s a simple, fast way to calm your nervous system.

How long should I do box breathing? Even four or five rounds can make a noticeable difference. For a deeper effect, aim for five to ten minutes a day. There’s no minimum — a single round in a tense moment still helps.

Is box breathing good for anxiety? Yes. Box breathing is one of the most effective breathing exercises for anxiety because the slow, even breath and gentle holds activate the parasympathetic nervous system, which lowers heart rate and signals your body that it’s safe to relax.

What is the difference between box breathing and square breathing? There is no difference. Box breathing and square breathing are two names for the same practice — inhaling, holding, exhaling, and holding for an equal count of four.

How is box breathing different from the 4-7-8 technique? Box breathing uses an equal count for all four phases (4-4-4-4), while the 4-7-8 technique uses an inhale of four, a hold of seven, and a longer exhale of eight. Both calm the nervous system; box breathing is often easier for beginners because the counts are even.

Can beginners do box breathing? Yes. Box breathing requires no experience and can be done by anyone. If a four-count hold feels like too much, lower it to a count of three or two, or skip the holds entirely and just breathe in and out for four.

When is the best time to practice box breathing? Any time stress is rising — before a hard conversation, when patience is thinning at home, or when you’re lying awake at night. Practicing daily, even for a few minutes, also makes you more resilient to stress over time.

Why does box breathing calm you down? Box breathing calms you down because slow, controlled breathing stimulates the vagus nerve and activates the parasympathetic nervous system. This slows your heart rate and shifts your body out of the stress response and into a state of rest.

The post Box Breathing: A Simple Practice to Calm Your Nervous System in Minutes appeared first on Ambuja Yoga.

Bringing Ritual Back to the Practice

If you’ve been wondering how to use herbs in your yoga practice, you’re not alone.

Most yoga practices focus on what happens on the mat — the poses, the breath, the sequence.

But over time, many of us begin to feel that something is missing, not in the practice itself, but in the space around it.

The deeper shift often happens outside the poses.

It happens in how you arrive. How you soften. How you create a sense of safety in your body.

This is where herbs for yoga practice come in — not as something to “add on”, but as a way to return yoga to its roots as a lived, embodied ritual.

Working with plants invites slowness. It invites presence. It gently supports the nervous system in ways that make the practice feel less like something you do, and more like something you enter.

Below are five simple, accessible ways to begin weaving herbs into your yoga practice.

A Personal Note on Working with Herbs

My path into herbalism didn’t come from a straight line — it came from searching.

After my time in the U.S. Marine Corps, I experienced health challenges connected to toxin exposure, including reproductive struggles that left me looking for answers that didn’t fully exist within conventional care.

That search led me to the plants.

What began as curiosity became a deep relationship with herbal medicine and a completely different way of understanding the body.

So when I share ways to work with herbs in a yoga practice, it’s not just theoretical.

It’s grounded in lived experience — what I’ve seen, what I’ve practiced, and what I continue to return to.

How Can You Use Herbs in a Yoga Practice?

You can use herbs in a yoga practice by drinking herbal tea before or after, using aromatics during meditation, creating simple rituals, and working with herbs to support relaxation and focus.

Why Use Herbs in a Yoga Practice?

Working with plants invites something most of us are missing:

• slowness
• presence
• a sense of relationship

Herbs gently support the nervous system by helping your practice feel less like something you do and more like something you enter.

A Note on Safety

Herbs are powerful, and not every herb is right for every body. If you are pregnant, nursing, taking medication, or managing a health condition, check with a qualified herbalist or your healthcare provider before working with the plants below. Mugwort in particular is traditionally avoided during pregnancy. When in doubt, start gently and go slow — that’s part of the practice too.

1. Start Your Practice with Herbal Tea

One of the most grounding ways to begin is by creating a small pause before you step onto the mat.

Brewing a cup of tea in this way helps signal safety to the body before movement begins.

In my own practice, herbal tea was one of the first ways I began reconnecting with my body — simple, but surprisingly powerful.

Some supportive herbs:

Skullcap (Scutellaria lateriflora) – deeply calming for an overactive nervous system

“Skullcap excels at relieving acute and intense situations of stress and anxiety. It’s calming and soothing to the nervous system and its effects can be felt immediately. …It can be taken long term to broadly support the nervous system and help to reduce the negative effects of chronic stress. As a nerve tonic, it can help people who have been through prolonged periods of stress and feel like their nerves are constantly on edge.” Rosalee de la Forêt:Skullcap Uses and Plant Monograph

Gotu Kola (Centella asiatica) – a gently cooling, clarifying herb that supports clarity, steady awareness and a focused meditative state

Traditionally valued in many herbal systems, it’s often used to help ease brain fog and scattered attention, offering a sense of calm alertness that pairs beautifully with breathwork and stillness. In a more holistic sense, it’s also known for supporting connective tissue and overall resilience in the body, making it a quiet but powerful ally for practices that invite both presence and integration.

Lavender (Lavandula angustifolia) – a gentle, aromatic ally that softens tension and invites relaxation

Known for its ability to calm the nervous system, it can be especially supportive during times of emotional overwhelm, restlessness, or mental fatigue. Whether sipped as a tea or experienced through scent, lavender encourages relaxation, supports more restful sleep, and helps create a sense of spaciousness.

Sit with your tea for a few moments before your yoga practice. Feel the warmth in your hands. Notice your breath slowing.

In this way, this simple act helps shift your body out of “doing mode” and into a more receptive, parasympathetic state.

This is where the practice begins.

2. Use Aromatics During Meditation or Savasana

Scent is one of the fastest ways to influence the nervous system.

Using herbs during savasana or meditation helps your body associate scent with rest and safety.

Over time, I’ve seen how certain plants consistently support a deeper sense of stillness — both in my own practice and in the people I work with.

A few beautiful options:

Lavender (oil, spray, or dried)

Lavender is calming, heart opening and widely accessible

Mugwort (burned gently as incense)

Mugwort supports introspection and inner awareness. Its botanical name, Artemisia vulgaris, is linked to Artemis, the moon-associated goddess of instinct and wild knowing. 

In practice, Mugwort is thought to gently open the doorway to deeper awareness, inviting insight from the subconscious and illuminating what has long been tucked away. 

In this way, it can support reflection, helping you process past experiences with greater clarity, softness, and a sense of integration. 

Take a deeper dive into Mugwort through Evolutionary Herbalism’s Herb of Dreams: https://www.evolutionaryherbalism.com

Palo Santo (oil, spray or burned gently)

Palo Santo is grounding and space-clearing. It is often translated as “sacred” or “holy wood” and it has long been used in ritual for its grounding and clearing qualities. 

When burned mindfully, its warm, resinous aroma can help shift the energy of a space, inviting a sense of calm, presence, and subtle connection… to breath, to body, to something ancestral or deeply rooted.

It’s often worked with to release stagnant or heavy energy, creating a more centered environment that supports meditation, reflection, and nervous system ease.

You don’t need much—just a subtle presence in the space.

Let the scent become an anchor. Something your body begins to associate with rest, safety, and stillness.

3. Create a Simple Yoga Ritual with Herbs

This is where your practice becomes personal.

It can be as simple as:

• lighting a small bundle of herbs
• setting an intention
• placing your hands on your heart before you begin
• or sitting quietly for a few minutes after your practice ends

Herbs like Mugwort or Palo Santo can be used here to mark the beginning or closing of your practice space.

This is something I return to often — especially when I feel disconnected or overwhelmed.

Over time, these small rituals create a felt sense of: “this is where I return to myself.”

They help your practice extend beyond movement – and into something more personal, intuitive, and grounding.

4. Work with Herbs to Deepen Meditation

Some herbs have a long history of supporting meditative awareness, subtle perception, and inner stillness.

Two espeically supportive allies:

• Gotu Kola – clarity + sustained attention
• Mugwort – intuition + inner imagery

You can:

• drink them as tea
• place them nearby
• simply hold them and breathe, letting the scent anchor your attention

Rather than expecting a dramatic shift, think of these herbs as gentle companions.

This is one of the simplest ways to explore herbs for yoga practice without overcomplicating your routine.

They don’t force the experience.
They support your ability to stay with it.

5. Burning or Smoking Herbs (Optional & Intentional)

In some traditions, herbs are burned or smoked ceremonially as a way to connect breath, body, and plant medicine.

For those who feel called to this practice, herbs like:

• Skullcap – mild and calming
• Mugwort – introspective and dreamlike

may be used in small, mindful ways. (If you are pregnant, nursing, or have a respiratory condition, skip smoking herbs entirely — see the safety note above.)

It’s important to approach this with intention, awareness, and respect for your body. This path isn’t necessary for everyone—and there are many equally powerful ways to work with plants.

Burning herbs as incense can offer a similar experience without inhalation.

What I’ve Seen Working with Herbs

One of the things I’ve noticed, both in my own life and in working with others, is that it’s rarely the complex practices that create the biggest shifts.

It’s the simple, consistent ones.

Sitting with a cup of tea. Pausing before practice. Creating small moments of intentional stillness.

These are the things that begin to regulate the nervous system.

That create a sense of safety in the body.

And over time, that’s what allows a practice to deepen — not through effort, but through relationship.

This is the heart of what we explore at the Herbalism & Yoga Retreat in Oregon — yoga, plant medicine, and nature woven into one experience. Explore the retreat

What This Changes in Your Practice

You don’t deepen your yoga practice by doing more poses.

You deepen it by changing your relationship to your body.

By creating safety. By inviting slowness. By allowing space for awareness to unfold naturally.

Herbs support this gently by helping shift the body out of chronic stress and into a state where presence becomes more accessible.

Over time, your practice begins to feel less like something structure… and more like something you inhabit.

What You May Start to Notice

When you begin weaving herbs into your yoga practice, something subtle begins to shift.

You may notice:

• your breath deepening more naturally
• your body softening more quickly
• your mind settling without force

And perhaps most importantly — a sense of relationship.

To the plants. To the practice. To yourself.

If you’d like to explore more, you can read my guide on calming herbs for anxiety and stress relief here.

FAQ: Herbs for Yoga Practice

What are the best herbs for yoga practice?

Lavender, skullcap, and gotu kola are commonly used to support relaxation, nervous system regulation, and focus.

Can herbs help with meditation?

Yes. Herbs like mugwort and gotu kola can support deeper awareness, clarity, and relaxation.

Do I need experience with herbs?

No. You can begin with simple practices like herbal tea or aromatics.

Are herbs safe to use during pregnancy or while breastfeeding?

Not always. Several calming herbs, mugwort in particular, are traditionally avoided during pregnancy. If you are pregnant, nursing, taking medication, or managing a health condition, check with a qualified herbalist or your healthcare provider before beginning.

What herbs are best for relaxation and sleep?

Lavender and skullcap are gentle, widely used choices for calming an overactive nervous system and easing into rest.

How do I make herbal tea for yoga or meditation?

Steep about one teaspoon of dried herb (or one tea bag) in hot water for five to ten minutes, then sit with it before or after your practice. The pause matters as much as the tea.

Can I burn herbs indoors safely?

Yes, in a well-ventilated space and in a fireproof dish. If you’d rather not inhale smoke, burning herbs as incense or using aromatics offers a similar effect without inhalation.

A Gentle Invitation

If this way of practicing speaks to you —

There’s a space where this comes to life in a deeper, more embodied way.

A place where yoga, herbalism, and nature are woven together — not as separate practices, but as one experience.

Not just the poses. But the spaces in between them.

Explore the Herbalism & Yoga Retreat in Oregon

The post Herbs for Yoga Practice: 5 Simple Ways to Deepen Calm & Connection appeared first on Ambuja Yoga.

I’ve been practicing yoga for over two decades… nearly three! And, to be fully transparent, there was a time when stepping onto my yoga mat felt more like stepping onto a stage.

I’d roll it out right at the front of the room.
Wearing the right leggings.
Doing the hard variations.
Trying to look like the kind of yoga teacher who had it all together.

And if I’m honest, that performance mindset didn’t stop when class ended.
It followed me everywhere — in my work, in my relationships, in my role as a teacher, partner, leader, woman.

Performing. Proving. Perfecting. All day long. Everyday. 

Until one day — without planning, without a dramatic decision — I quietly pulled my mat to the back of the room.

My intuition was speaking up and I was just quiet enough to hear it.
And as I settled onto my mat, I felt something in me soften… and listen.

That small move? Created a (much needed) shift in perspective.

The Shift From Performance to Presence

In yoga, we often hear the phrase “just show up on your mat.”
But what if how we show up matters just as much as that we show up?

That day in the back row, I stopped performing, stopped “perfecting”, and started practicing — truly, deeply, authentically.

I slowed down.
I breathed deeper.
I skipped poses.
I listened to my body instead of overriding it. In my previous life, I was a competitive dancer and I knew very well how to push through discomfort to get the perfect shape, but “just being” in a shape had been elusive.

That day, I let go of doing yoga right and started letting yoga the practice work on me.

And slowly, something sacred started to unfold:

• My nervous system began to relax
• The internal pressure eased
• My heart opened
• My mind grew quieter
• Tension melted

I had found my way back to the true heart of yoga — not just the poses, but the practice.

The 8 Limbs of Yoga: A Return to Yoga’s Foundation

What I was experiencing was what the ancient yogic texts have always taught — yoga isn’t just about stretching or strength. It’s a path toward inner stillness, self-awareness, and spiritual connection.

As outlined by Patanjali in the Yoga Sutras, the 8 Limbs of Yoga offer a complete guide to a more conscious life:

1. Yamas (ethical principles)
2. Niyamas (personal observances)
3. Asana (physical postures)
4. Pranayama (breath control)
5. Pratyahara (withdrawal of senses)
6. Dharana (concentration)
7. Dhyana (meditation)
8. Samadhi (bliss or union)

That moment — quietly taking my mat to the back of the room — was a practice in:

• Ahimsa: Non-harming. I stopped pushing past my limits.
• Svadhyaya: Self-study. I started to notice why I felt the need to prove myself.
• Dhyana: Meditation. I listened inwardly, rather than outwardly.

It was no longer about the posture.
It was about the presence inside the posture.

As restorative teacher Judith Hanson Lasater reminds us:

Yoga is not about touching your toes. It’s about what you learn on the way down.

Yoga as Nervous System Healing

In our fast-paced, productivity-obsessed world, we’re often praised for how much we can do — even in our wellness practices.

But true yoga invites us to be.
To listen.
To feel.
To pause.
To come home to ourselves.

As science now shows, mindful movement, deep breathing, and intentional rest — the foundations of many yoga practices — directly support nervous system regulation and help us shift from chronic fight-or-flight into states of rest, healing, and integration.

When we stop performing and start practicing, we don’t just change our yoga.
We change our lives.

How Do You Use Yoga for Nervous System Regulation?

You regulate your nervous system through yoga by slowing your breath, lengthening your exhale, and giving your body simple, repeatable signals of safety. You don’t need a 90-minute practice or a single advanced pose. Here are three I come back to — especially on the days I catch myself performing again:

• Longer exhales. Breathe in for a count of four, out for a count of six. A longer exhale tells your vagus nerve it’s safe to downshift out of fight-or-flight. Two minutes is enough to feel the change.
• Legs up the wall. Lie on your back with your legs resting up a wall for five to ten minutes. Place one hand on your heart and one hand on your belly. It’s one of the most reliable ways to drop into rest-and-digest — no effort, no shape to get right. Bonus points if you add your longer exhales.
• One pose, fully felt. Pick a single shape — child’s pose, a slow forward fold, a supported heart opener — and stay long enough to stop doing it and start feeling it. That shift from overriding your body to listening to it is the whole practice.

None of this is about discipline. It’s about practice. It’s about repetition. Your nervous system learns safety the same way it learned stress — a little at a time. And on the other side of that softening is the part most of us forgot we were missing: feeling awake in your own life again, laughing more easily, actually here.

An Invitation: Step Back to Move Forward

If you’ve been feeling the pressure to keep up, to push harder, or to perform — both on your mat and in your life — I see you.

And I invite you to try something different.

Pull your mat to the back of the room.
Close your eyes.
Breathe.

Ask yourself, gently:

What would it feel like to honor myself — not just in this practice, but in my whole life?

Let your yoga be a place where you return to yourself — not prove yourself.

Curious where this practice goes deeper? Our next Yoga Teacher Training opens soon — less about certification, more about transformation from the inside out. Join the waitlist → and you’ll be the first to hear.

The Questions I Hear Most About Yoga & the Nervous System

Can yoga really help regulate your nervous system? Yes, absolutely. Yoga supports nervous system regulation by activating the parasympathetic (rest-and-digest) state through slow movement, longer exhales, and mindful attention. Research links regular practice to improved heart rate variability and lower stress. When taught skillfully, even a strong vinyasa class can help regulate your nervous system (we’ll dig into this in another post).

What is yoga for nervous system regulation? Yoga for nervous system regulation is the use of breath, gentle movement, awareness, and stillness to shift your body out of chronic fight-or-flight and into a calmer, more balanced state. It’s less about flexibility and more about teaching your body what safety feels like again.

Do you need to be experienced at yoga for this to work? No. You do not need any yoga experience to use yoga for nervous system regulation. The most effective practices — slow breathing, legs up the wall, resting in a single pose — require no skill, no flexibility, and no prior practice.

How long does it take to feel calmer? Often just a few minutes. A two-minute breathing practice with a longer exhale can shift your state in one sitting. Lasting regulation, though, comes from small, repeated practice over time — not a single session.

What are the best yoga poses for stress and burnout? Restorative, low-effort shapes work best for stress and burnout: legs up the wall, child’s pose, supported reclined positions, and slow forward folds. The goal isn’t intensity — it’s giving an overworked nervous system permission to rest.

Is this the same as a regular yoga class? Not always. Many fast-paced or performance-focused classes keep the body activated. Nervous system regulation prioritizes slowness, breath, and rest — which is why a gentle or restorative practice is often more effective when you’re depleted.

Can yoga help with perimenopause and sleep? Yes, indirectly. By calming the nervous system, yoga can ease the stress response that worsens sleep, mood, and tension — symptoms many women notice intensify during perimenopause. It’s a supportive practice, not a medical treatment.

How does this connect to a yoga retreat? A retreat gives your nervous system days, not minutes, to downshift — which is when deeper regulation actually happens. Stepping away from constant demands, sleeping well, and moving slowly is often what lets the body finally come out of survival mode.

The Practice Continues…

This shift in my own practice laid the groundwork for how I now teach, lead retreats, and create sacred space for others. It’s why so many women join us on our retreats feeling burned out, disconnected, or stuck — and leave feeling grounded, radiant, and clear.

If your nervous system needs more than a few minutes — if it needs a few days — that’s what our retreats are for. A space to slow down, sleep deeply, and remember what it feels like to be in your own life again.

See upcoming retreats →

And if you’ve ever felt your intuition whisper — maybe I want to go deeper… maybe even become a teacher someday… we’ll be sharing details soon about our upcoming Yoga Teacher Training. This path isn’t just about certification. It’s about transformation from the inside out.

Stay close. Keep listening.
Your mat — your practice — your path is waiting.

With love,
Autumn

The post Why I Moved My Yoga Mat to the Back of the Room (And What I Found There) appeared first on Ambuja Yoga.

I’m so glad you’re here. If you’ve been on retreat with me, you know how much reverence I have for the natural world — and this yoga nidra script and practice grew straight out of that love.

Below is a complete yoga nidra script inspired by nature, co-written with fellow retreat leader Toni Larson, and inspired by one of our favorite retreat destinations. It runs about 20–25 minutes, follows the teachings of the Bihar School in India, and moves inward through the koshas — from annamaya (the physical) to anandamaya (bliss). It’s one of the scripts my yoga teacher training students learn, and it’s yours to practice with or to teach from.

This short yoga nidra script will take approximately 20-25 minutes and its format is inspired by the teachings of the Bihar School in India and it follows an inward journey through the koshas , from annamaya kosha to anandamaya kosha.

Yoga nidra has so many benefits… from relieving stress to improving sleep and accessing that bliss state, ananda. You can read more about the benefits of yoga nidra here.

Table of Contents

• What Is a Yoga Nidra Script?
• How Long Is This Script?
• Tips for Practicing and Teaching Yoga Nidra
• The Yoga Nidra Script
• How Do You Write Your Own Yoga Nidra Script?
• Frequently Asked Questions

What Is a Yoga Nidra Script?

A yoga nidra script is a written, spoken-word guide a teacher reads aloud to lead students into yoga nidra — a state of deep, conscious relaxation between waking and sleep. A good script moves through set stages: settling in, an intention (sankalpa), a rotation of awareness through the body, breath awareness, and often guided imagery.

This particular script is built around a journey into nature, and it can be used either as a personal practice or as a teaching tool (see the usage permissions at the end).

How Long Is This Script?

This yoga nidra script takes about 20–25 minutes to read at a calm, even pace. It’s on the shorter side as far as full nidra practices go — long enough to move through all the koshas, short enough to fit into a class, a morning, or a lunch break.

Want to practice along instead of read? Get the free printable script + audio download — yours to keep, offline, no ads, anytime.

Tips for Practicing and Teaching Yoga Nidra

A few things worth knowing before you begin, whether you’re practicing or guiding:

On your language and voice (for teachers): Keep your wording simple and precise. When you are reading your yoga nidra script, avoid too much inflection in your voice. Speak clearly, with an even volume and tempo. The stillness in your voice is part of what lets students drop in.

On sankalpa: Yoga nidra is fertile ground for working with a sankalpa — a heartfelt intention phrased as a positive “I am” statement. If one doesn’t come to mind, use “I am the witness.” Sometimes you discover your sankalpa was quietly there the whole time.

If you’re facilitating: Sit upright in a position you can stay still and comfortable in. If you’re distracted by discomfort, that restlessness carries into your students. Sit on a folded blanket, bolster or block. Wear comfortable pants. And have water handy.

If you’re practicing: Get genuinely comfortable. A pillow under your head and a bolster under your knees eases your lower back. Your body temperature drops during nidra, so drape a blanket over yourself and add cozy socks or a warm layer. The stiller you are, the deeper it goes.

Prefer to be guided? The full audio of this practice is below.

The Yoga Nidra Script

Yoga Nidra Script Inspired by Nature — by Autumn Adams & Toni Larson

We will practice yoga nidra in Savasana, lying on your back. Please take a moment to make yourself as comfortable as possible. Use any props you have available to support your body.

Before we begin, bring into your mind’s eye your sankalpa, your “I am” statement. Repeat it quietly and internally to yourself three times. [PAUSE]

Preliminary Relaxation

As you settle into Savasana, bring your awareness to the spaces between your body and the earth beneath you. Invite your body to soften and rest. As you begin to surrender into relaxation, notice the spaces between your body and the earth beneath you becoming smaller and smaller. Your body relaxed, lying on the floor.

We will begin a rotation of awareness. All you have to do is allow your awareness to follow my voice as I guide you from point to point within your body.

Option 1 — Abbreviated Rotation of Awareness (when you’re short on time)

Right heel. Left heel. Right calf. Left calf. Right knee. Left knee. Right thigh. Left thigh. Right hip. Left hip. Both hips together. Lower back. Middle back. Upper back. Back of right hand. Back of left hand. Right wrist. Left wrist. Right forearm. Left forearm. Right elbow. Left elbow. Right upper arm. Left upper arm. Right shoulder. Left shoulder. Both shoulders together. Neck. Back of head. All points of contact with the earth. All points of contact with the earth. [PAUSE]

Option 2 — Long-Form Rotation of Awareness

Move your awareness to your mouth. Become aware of your tongue. Lower jaw. Lower row of teeth. Upper row of teeth. Gums. Upper lip. Lower lip. Space between your lips. Both cheeks. Right ear. Left ear. Forehead. Both temples. Top of the head. Back of the head. Tip of the nose. Right nostril. Left nostril. Right eyelid. Left eyelid. Right eye. Left eye. Right eyebrow. Left eyebrow. Space between the eyebrows. Now go to the right hand. The right hand thumb. Second finger. Third finger. Fourth finger. Little finger. Palm of the hand. Back of the hand. Wrist. Forearm. Elbow. Upper arm. Shoulder. Right armpit. Ribs. Waist. Hip. Right thigh. Knee. Calf. Ankle. Heel. Sole of the foot. Top of the foot. Right big toe. Second toe. Third toe. Fourth toe. Little toe. Go to the left hand. The left hand thumb. Second finger. Third finger. Fourth finger. Little finger. Palm of the hand. Back of the hand. Wrist. Forearm. Elbow. Upper arm. Shoulder. Left armpit. Ribs. Waist. Hip. Left thigh. Knee. Calf. Ankle. Heel. Sole of the foot. Top of the foot. Left big toe. Second toe. Third toe. Fourth toe. Little toe. Groin. Right buttock. Left buttock. Lower back. Mid-back. Upper back. Right shoulder blade. Left shoulder blade. Back of the neck. Back of the head. Right inner ear. Left inner ear. Roof of the mouth. Throat. Right collar bone. Left collar bone. Right chest. Left chest. Middle chest. Upper abdomen. Navel. Lower abdomen. Groin. Whole spine. The whole head. Right arm. Left arm. Both arms together. The whole right leg. The whole left leg. Both legs together. Whole front body. Whole back body. Be aware of the whole body. [PAUSE]

Breath Awareness

Now bring your awareness to your breath. Follow the gentle tide of your breath without altering it. Now, envision your breath as a golden light flowing up and down your spinal column. With your inhale, the golden light flows from the tailbone to the crown of the head. And with your exhale, it flows from the crown of the head back down to the tailbone. A cosmic tide of prana. Stay with your breath as it flows up and down your spinal column, golden, vibrant, radiant. [PAUSE]

Opposite Sensations

Now bring awareness to the sensation of heat. Your right leg warm. Your left leg warm. Both arms warm. Torso warm. The whole body becoming hot. [PAUSE]

All at once, your body becomes cold. Legs cold. Arms cold. Torso cold. The entire body cold. [PAUSE] Now let that go. [SHORT PAUSE]

Guided Imagery Journey

Imagine that you are standing outside in nature.
You feel your bare feet on the earth.
You’re standing in an open meadow surrounded by a lush forest.
You tip your face upward to feel the warmth of the sun.
Smell the wildflowers in the air.
In the distance you see a path leading into the forest.
You walk toward the path and step into the forest.
Once inside the forest, your eyes adjust to the shade of the trees.
The path continues in front of you and winds easily up the hillside.
Sunlight shines through the trees, birds sing in the distance.
You continue on the path as it climbs steadily uphill.
Near the top of the hill you see a small opening in the side of the mountain.
This opening is a cave.
You feel drawn to the cave and walk toward it.
Within the cave you see a single lit candle.
You realize you’ve stumbled into a sacred temple.
You sit down upon the earth.
A sense of calm washes over you; you feel at peace with all that is.
You need nothing from the outside world; you gaze into the candle flame.
You drop into deep meditation.
In the middle of the flame you see the purest golden seed, untouched by the flame.
On the surface of the seed, see your sankalpa inscribed.
Gaze into the flame once again. The seed is no longer in the flame.
The seed is now in your heart.
Repeat your sankalpa three times, quietly, internally, and with meaning. [PAUSE FOR FIVE MINUTES]

The practice of yoga nidra is now complete.

Gently guide your awareness back to your physical body, lying on the earth. Become aware of your breath. Your body slowly breathing in and out. Without opening your eyes, become aware of your surroundings. The earth beneath you. As your awareness comes back, invite your breath to deepen. When you feel ready, stretch your arms long overhead, extend your legs long, point your toes, and take a full-body stretch. Slowly roll over into the fetal position on your right side — a posture that resembles a newborn child or a fertile seed, a posture that symbolizes new beginnings. Take a moment here. When you’re ready, gently press up to a comfortable seat.

Practice Along (Audio)

So many of you asked for a recording, so here’s the full downloadable guided practice.

Keep it forever: Get the printable PDF + downloadable audio so you can practice offline, anytime — and teachers, so you can prep from the page.

How Do You Write Your Own Yoga Nidra Script?

To write a yoga nidra script, follow the traditional sequence: settle the body in Savasana, set a sankalpa, guide a rotation of awareness through the body, move to breath awareness, introduce pairs of opposite sensations, lead a guided visualization, return to the sankalpa, and gently bring awareness back. Keep your language simple and your pacing slow. And make sure to give your students silence and space throughout the practice.

That structure is exactly what we teach, step by step, in the yoga nidra module of my teacher training — including how to find your voice as a facilitator and write scripts that land. If guiding nidra is something you want to do well, the teacher training goes deep here.

For Practitioners: Experience This in Person

Reading a script is one thing. Being guided through nidra in a quiet room, after a day outside with no agenda, is another entirely. That’s the kind of rest we make space for on retreat. See upcoming retreats →

For Teachers: Learn to Hold This Space

If you felt something reading this — imagine guiding it. Whether you want to deepen your own practice or learn to teach nidra and lead retreats of your own, my teacher training and facilitator mentorship are where that begins.

Frequently Asked Questions

What is a yoga nidra script? A yoga nidra script is a written guide a teacher reads aloud to lead students into yoga nidra, a state of deep conscious relaxation. It typically moves through settling in, setting an intention, a body scan, breath awareness, and guided imagery.

How long should a yoga nidra script be? Yoga nidra scripts usually run anywhere from 10 to 45 minutes. This one is about 20 to 25 minutes, which is long enough to move through all the koshas and short enough to fit into a class or a busy day.

How do you write a yoga nidra script? Follow the traditional sequence: settle the body, set a sankalpa, guide a rotation of awareness through the body, move to breath awareness, introduce opposite sensations, lead a guided visualization, return to the sankalpa, and gently bring awareness back. Keep the language simple and the pace slow.

What is a sankalpa? A sankalpa is a heartfelt intention or resolve, phrased as a short positive “I am” statement. In yoga nidra, you plant it at the beginning and return to it at the end. If one does not come to mind, “I am the witness” is a gentle place to start.

What are the koshas? The koshas are five layers or sheaths of being in yogic philosophy, moving from the physical body (annamaya) inward to the bliss body (anandamaya). This script guides awareness gradually inward through these layers.

Is yoga nidra the same as meditation? Not quite. Meditation is usually practiced seated and awake, while yoga nidra is practiced lying down and guides you into a state between waking and sleep. Both calm the nervous system, but yoga nidra is specifically a practice of deep, conscious rest.

Do I need experience to practice yoga nidra? No. Yoga nidra is one of the most accessible practices there is. You lie down, get comfortable, and follow the voice. There is nothing to do correctly and no experience required.

Can I use this yoga nidra script to teach my own class? Yes, for live in-person classes only, with attribution, under the permissions below. You may not reproduce or distribute the script in any other form without written permission.

New to nidra? Read more on the benefits of yoga nidra.

Usage & Permissions

This script is copyrighted Ambuja Yoga © 2019, all rights reserved. You may use this script to guide live, in-person classes or events only. Descriptions and advertising for any live in-person class using this script in whole or in part must include one of the following attributions: script ©Ambuja Yoga used by permission, or modified from script ©Ambuja Yoga used by permission.

This use does not convey the right to borrow from this script or to reproduce it in any way. No part of this script may be reproduced, distributed, stored in a retrieval system, or transmitted in any form or by any means — including photocopying, digital copying, print, audio or video recording, or other electronic or mechanical methods — without the prior written permission of the copyright owner.

About the Author

Autumn Adams (E-RYT 500, YACEP) is the founder of Ambuja Yoga and has spent 13 years guiding women through yoga, nature, and deep rest across Oregon, North Carolina, and abroad. She’s the author of The Little Book of Mudra Meditations and teaches yoga nidra as part of her teacher trainings. This script was co-written with retreat leader Toni Larson. Meet Autumn →

Other Resources for Yoga Nidra

• Book: Yoga Nidra by Swami Satyananda Saraswati
• Book: Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing by Richard Miller
• Book: Yoga Nidra: The Art of Transformational Sleep by Kamini Desai (this one is really good on Audible )

The post Yoga Nidra Script Inspired by Nature (Free PDF + Audio) appeared first on Ambuja Yoga.

Packing for a yoga retreat is different than packing for a “regular” trip.

It’s not about having options.
It’s not about outfits.

It’s about bringing what helps you feel comfortable, grounded, and like yourself—without the extra noise.

If it’s your first retreat and you’re still picturing how the days actually unfold, here’s what to expect at your first yoga retreat before you worry about the suitcase.

If you’re heading to a fall yoga retreat near Asheville or the surrounding Blue Ridge Mountains, there are a few things that matter more than others.

Because fall in North Carolina isn’t one temperature… it’s many.

Mornings are cool and crisp.
Afternoons can feel warm in the sun.
Evenings settle back into that mountain chill.

So instead of overpacking… or wondering what you’ll actually need…

Here’s a simple, real-world yoga retreat packing list for fall in North Carolina—so you feel prepared, comfortable, and fully able to settle into the experience.

Why This Packing List Is Different

I didn’t just pull this together from a checklist.

I hosted this same fall yoga retreat near Asheville last year—and I’ve seen firsthand what women actually use, what they wish they brought, and what ends up staying in their bag the entire time. If you want the full picture, here’s what a women’s yoga retreat near Asheville is actually like.

I also lived in North Carolina for 3.5 years, and the mountains around Asheville are still my favorite part of the state.

So this isn’t a generic packing list.

It’s based on real experience—what works in this environment, during this season, and in this kind of retreat setting.

What should I pack for a fall yoga retreat in North Carolina?

Pack comfortable layers, yoga clothes, walking shoes, and warm extras like socks and sweaters. Keep it simple—most retreats are casual, and you’ll wear the same cozy pieces throughout your stay.

Yoga Retreat Packing List North Carolina (Fall Essentials)

✔️ Cozy layers (sweaters, long sleeves, light jacket)
✔️ Yoga clothes (2–3 outfits)
✔️ Easy on/off shoes and comfortable walking shoes or lightweight hikers
✔️ Warm extras (socks, scarf, beanie)
✔️ Puffy jacket
✔️ Baseball hat
✔️ Journal or notebook
✔️ Water bottle or mug
✔️ Toiletries + simple skincare
✔️ Comfortable evening clothes
✔️ Yoga mat (if not provided)

👉 Want to take this with you? I’ll send you the printable one-page version — the full list as a checklist you can tick off as you pack.

What to Pack for a Yoga Retreat in North Carolina (Fall Guide)

🧥 What to Wear for a Yoga Retreat in North Carolina (Layering Tips)

For a fall yoga retreat in North Carolina, wear soft, comfortable layers you can add and remove as the day shifts — a sweater or pullover, long sleeves, leggings or relaxed pants, and a puffy jacket or fleece.

Fall in the mountains near Asheville shifts throughout the day, from cool to warm to cool again, so instead of packing more clothes, bring the right ones:

• soft sweaters or pullovers
• long sleeves
• leggings or relaxed pants
• a puffy jacket or fleece
• a scarf, warm hat, or cozy socks

You’ll likely rotate the same few pieces.

And that’s exactly how it’s meant to be.

🧘‍♀️ Yoga Retreat Clothing: What to Pack for Comfort

For yoga sessions you need far less than you’d think — just a few comfortable pieces, not a full wardrobe.

• Two to three pairs of leggings
• Two to three tops you can move and breathe in is plenty.

Just bring what you already love wearing.

👟 Best Shoes to Pack for a Yoga Retreat

Pack comfortable walking shoes or light hikers plus a pair of easy slip-ons or cozy indoor shoes. You’ll spend more time outside than you think, so the walking shoes earn their place.

Bring:

• sneakers or light hiking shoes
• slip-ons or cozy indoor shoes

Leave anything uncomfortable at home.

🧦 Warm Extras You’ll Be Glad You Brought

Pack a few warm extras for the cool mornings and evenings — they’re small, easy to forget, and the things women are most glad they brought.

• thick socks
• a beanie or hat
• extra layers for mornings + evenings

Mountain air in the fall feels amazing—but it’s still cool.

What Women Wish They Brought Last Time

After hosting this retreat before, a few things came up again and again.

Women said they wished they had:

• one more warm layer for early mornings
• thicker socks for cozy evenings
• fewer “just in case” outfits
• more comfortable, repeatable basics

And almost everyone said the same thing:

👉 “I didn’t need nearly as much as I brought.”

If you’ve read this far into a packing list, part of you is already picturing yourself there. If so — this is the retreat these women came on: the Rooted & Wild Fall Retreat near Asheville. The next one’s this fall and there are still a few spots.

1) A Journal (Even If You Don’t Use It Much)

You don’t have to write.

But something shifts when you’re away from your normal routine.

Having space to put thoughts somewhere can be surprisingly helpful.

2) A Mug or Water Bottle You Love

This one seems small—but it isn’t.

Morning coffee. Tea outside. Hydration throughout the day.

Familiar things make new environments feel grounding.

3) Something Cozy for Evenings

Evenings slow down.

Think:

• sweats
• soft long sleeves
• anything you can fully relax in

No “going out” outfits required.

4) Tech (Keep It Minimal)

Bring what you need—but expect to use it less.

• phone + charger
• optional: book or Kindle

Most women unplug more naturally than they expect.

What Not to Pack for a Yoga Retreat

• multiple outfit options
• anything “just in case”
• uncomfortable clothes
• pressure to look put together

This isn’t that kind of space.

Common Yoga Retreat Packing Mistakes

• Overpacking (you won’t wear most of it)
• Not bringing enough layers
• Packing clothes that don’t feel comfortable
• Forgetting how cool mornings and evenings can be

Simple really is better here.

Fall near Asheville looks like:

• Cool, crisp mornings
• Warm sun in the afternoon
• Cooler evenings

Layers make everything easier.

Oops, I Forgot Something… (You’ll Be Fine)

This comes up more than you’d think.

And every time—it ends up being a non-issue.

If you forget something, you’re not stuck in the middle of nowhere.

We’re just outside Asheville, which has everything you might need. Old Fort & Black Mountain are just minutes away.

You’ll have access to:

• Grocery stores for snacks, drinks, or basics
• Pharmacies for anything personal or health-related
• Local shops if you need an extra layer or something cozy

And honestly…

Most women end up realizing they needed far less than they thought.

A Few Easy Places in Asheville to Grab What You Need

If you do need to pick something up, here are a few simple options in Asheville:

• Whole Foods Market Asheville → great for snacks, drinks, and simple grab-and-go food
• Trader Joe’s Asheville → easy, affordable basics
• CVS Pharmacy Asheville → toiletries, medicine, anything you forgot
• REI Asheville → if you somehow forgot a layer or need something for being outside

Nothing complicated.

Just simple, accessible options if you need them.

The Truth?

Even if you forget something…

You’ll still be completely fine.

Because this experience isn’t about having everything perfectly packed.

It’s about giving yourself space to be here.

Quick Yoga Retreat Packing List for Asheville, North Carolina

• Location: Blue Ridge Mountains, North Carolina
• Season: Fall (variable temperatures)
• Style: Casual, layered, nature-based
• Essentials: Layers, yoga clothes, walking shoes

Yoga Retreat Packing List FAQs

What should I pack for a yoga retreat in North Carolina?

This yoga retreat packing list for North Carolina keeps it simple: comfortable layers, two to three yoga outfits, walking shoes or light hikers, and warm extras like thick socks, a scarf, and a beanie. Mornings and evenings in the Blue Ridge Mountains are cool while afternoons warm up, so layers matter more than options. Most women end up wearing the same few cozy pieces all week.

Do I need to bring my own yoga mat?

Check with your retreat host first, since many retreats provide mats. If you have a mat you love and don’t mind packing it, bring it. Otherwise there’s no need to buy one just for the trip.

What do you wear in the evenings at a yoga retreat?

In the evenings, wear something cozy you can fully relax in, like soft sweats, a long-sleeve top, and warm socks. Evenings slow down and there are no going-out outfits required. The mountain air gets cool after dark, so an extra layer helps.

What should I wear to a yoga retreat in the fall?

Comfortable layers like leggings, long sleeves, and sweaters so you can adjust throughout the day. I always pack wool tops, a warm hat, and cozy socks for fall retreats.

Do I need hiking gear?

No hardcore gear needed—just comfortable walking shoes or light hikers, comfy pants, and possibly a rain jacket.

Do I need a rain jacket?

North Carolina is green for a reason. It rains! Check the weather before your retreat and if you see rain in the forecast… pack it.

Should I bring nice outfits?

No. Retreats are relaxed and casual.

How much should I pack?

Less than you think. Most people wear the same few items repeatedly.

A Quick Note From Experience

After spending years in North Carolina—and hosting this retreat before—there’s one thing I can say with certainty:

You don’t need to get this perfect.

The women who enjoy this experience the most aren’t the ones who packed the “right” things.

They’re the ones who came open, comfortable, and willing to slow down.

Everything else is just support.

The Part That Matters

Packing isn’t really about what you bring.

It’s about what you’re not bringing with you.

The pressure.
The noise.
The constant doing.

If you’re already picturing yourself here…

Layers on.
Coffee in hand.
Cool mountain air around you…

That’s usually how it starts.

→ Explore the Rooted & Wild Fall Retreat near Asheville

The post What to Pack for a Fall Yoga Retreat in North Carolina (Asheville Packing List) appeared first on Ambuja Yoga.

Create Your Own Calm

3 Calming Herbs for Anxiety You Can Grow at Home
By Lisa LeCuyer Kofakis, MH, NBC-HWC

Most women don’t need another productivity hack.
They need somewhere to put their nervous system down.

What I’ve found, both in my own life and in working with women, is this:
Stress often creates a disconnection from our bodies and the present moment. It also pulls us away from the natural rhythms that once grounded us.

 I love growing herbs for anxiety, especially during seasons of stress. The act alone is the first step in the process. 

And this is where nature becomes medicine.

Not in a complicated, overwhelming way, but in simple, daily rituals that gently bring you back to yourself. When we’re stressed, adding on tasks that feel overwhelming, even those meant to help, will do us no good.

Growing herbs for anxiety and stress is a ritual that can be simple and gentle, without adding to our overloaded lives. 

What Are the Best Herbs for Anxiety You Can Grow at Home?

If you’re looking for natural ways to support anxiety and stress, these are three of the most effective and accessible calming herbs you can grow at home:

• Passionflower – for racing thoughts and restlessness
• California Poppy – for relaxation and sleep
• Holy Basil (Tulsi) – for chronic stress and emotional fatigue

These herbs support the nervous system gently, helping your body regulate rather than forcing it to calm down.

Why Growing Your Own Calming Herbs Works

You don’t heal your nervous system by forcing it to calm down.
You heal it by giving it somewhere safe to land.

Working with herbs by planting them, touching the soil, brushing your hands across their leaves, and  inhaling their scent creates a sensory experience that regulates your body in a way no quick fix ever could. Research continues to support the role of plant-based therapies in nervous system regulation, as noted by the National Institutes of Health. 

Growing your own herbs offers:

• Sensory grounding — the feel of soil, the scent of leaves, the rhythm of watering
• A sense of control — tending something small and manageable in a chaotic world
• Connection — to nature, to your body, to something slower and more intentional
• Rhythm and ritual — like yoga & meditation, the daily care brings you back to the present moment 

This is slow medicine.

It’s not about doing more, but about softening into something that’s already here.

3 Calming Herbs for Anxiety You Can Grow at Home

These are some of my favorite herbs to support the nervous system. They are gentle, effective, and beautifully accessible.

1. Passionflower (Passiflora incarnata)

As a nervine, passionflower is a deeply calming herb for anxiety. 

Passionflower is best for:

• Racing thoughts
• Restlessness
• “Tired but wired” feeling. 
• Nervous tension

Growing tips:

• Perennial in warmer climates
• Loves full sun to partial shade
• A climbing vine—does best with a trellis or support
• In colder climates, it can be grown in pots on your patio, or in the garden as an annual
• I grow this in a dedicated pot every year in my garden and harvest the flowers at the end of the season

Highlights: Passionflower is a cooling nervine, a mild sedative and helpful for nervous headaches, agitation and wakefulness from mental worry. A great herb for anxiety.

Energetics + Reflection

Passionflower invites surrender.

A beautiful companion to meditation—especially when you’re learning to release control and soften mental overactivity.

Herb of Neptune:

• Symbol of surrender, sacrifice and crucifixion of the ego
• Is there a need to suspend actions that aren’t aligned to your spiritual path? Honor your intuition.

2. California Poppy (Eschscholzia californica)

A gentle herbal remedy for anxiety that supports relaxation and sleep without heaviness.

Best for:

• Mild anxiety
• Insomnia
• Nervous system tension

Growing notes:

• Annual (but self-seeds easily – even in colder climates)
• Thrives in full sun and poor, well-drained soil
• Very low maintenance

Highlights: California Poppy is a mild sedative, pain reliever and helpful for nervous tension, insomnia, mild anxiety and headaches.

Energetics + Reflection:
Connected to dreamtime and subconscious release.

A perfect ally for evening rituals, paired with restorative yoga or breathwork before sleep.

Herb of Neptune:

• Embodies the mystical magic of dreamtime
• Can you use support in releasing unhealthy relationships and align to new intentions?

3. Holy Basil / Tulsi (Ocimum tenuiflorum)

Holy Basil is one of the best adaptogenic herbs for chronic stress and burnout. This adaptogen helps your body respond to stress more gracefully.

Best for:

• Emotional fatigue
• Adrenal stress
• Overwhelm

Growing notes:

• Annual in most climates, but does self-seed, if you don’t clean up your garden beds, like me!
• Loves warmth and full sun
• Great in containers or raised beds

Highlights: Holy Basil is cooling and drying. It’s helpful for chronic stress, burnout, emotional fatigue, a “closed” mind or heart, hypertension and nausea.  It’s especially beneficial for adrenal stress.

Energetics + reflection:
Tulsi is often called a spiritual rejuvenator.

It pairs beautifully with daily meditation—helping you come back to center, again and again.

Herb of Mercury:

• Teaches us that the key to abundance and wisdom is to live and create from a place of wonder and innocence.
• Holy Basil represents true wealth and prosperity.
• Tune into deeper realities that abound around you; be spontaneous and celebrate your temple, just as you are!

Simple Ways to Grow Medicinal Herbs at Home

You don’t need a perfect garden to begin.

Start with what feels manageable.

Start small. Start simple.

Container Gardening

Perfect if you’re short on space or just starting out.

• Ideal for any of these three stress reducing herbs
• Keep near your door or kitchen for easy daily connection

Raised Beds

Great for growing multiple herbs together.

• Allows better soil control and drainage
• Passionflower likes to be supported with a trellis

Indoor Growing

A beautiful option for creating calm inside your home.

• Best for Holy Basil with enough light
• Use a sunny window or grow light

Sourcing seeds

Search your local greenhouses for plants or find your seeds online through a couple of my favorite sources:

• Strictly Medicinal Seeds
• Seed Savers

From Garden to Ritual: How to Use Your Calming Herbs

This is where the magic deepens—turning your herbs for anxiety harvest into ritual.

Tea (Infusion)

The simplest and most nourishing way to work with herbs.

• Use fresh or dried herbs
• Pour hot water over 1 Tablespoon of herb (I like to use a tea basket or a fill-your-own tea bag)
• Let steep 10–15 minutes
• Be creative, combine your herbs or steep individually
• Add honey or pure maple syrup, if you like a bit of sweetness

Let this be a moment—not just a beverage.

Tinctures (extracts)

A more concentrated herbal preparation. 

• You make tinctures by soaking herbs in alcohol, such as a high quality  brandy or vodka
• Infuse for 4 to 6 weeks, strain and store out of direct sunlight
• Supports consistent, long-term use – taken daily

Bath + Body Rituals

Gentle and supportive for the body.

• Fill a muslin bag with your herbs and drop it in your bath for a calming herbal soak
• Balms or oils for nervous system regulation anytime of the day
• Wrap your herbs in a cloth and place under your pillow at night

These rituals mirror what yoga and meditation offer:
a return to presence through nature & the body.

FAQ

What is the best herb for anxiety?

Passionflower, California poppy, and holy basil are among the best herbs for anxiety due to their calming and nervous system-supporting properties.

Can you grow anxiety-relieving herbs at home?

Yes. Many calming herbs for anxiety and stress are easy to grow at home, even in containers or small spaces.

How do herbs help with anxiety naturally?

Herbs support the nervous system by promoting relaxation, reducing stress responses, and creating grounding sensory experiences.

A Gentle Invitation

If this speaks to you…

If you’re craving more than just a cup of tea at the end of a long day…and you’re curious about the details of growing your own calming herbs and tea and tincture making. Join me at our upcoming Herbalism and Yoga retreat in Oregon,  and we’ll explore the gentle nature of medicinal herbs together.

We spend time with these practices—and so much more—at our
Rewilding the Sacred Herbalism and Yoga Retreat.

Not just learning about herbs…
but actually living in a rhythm where your body can soften again.

If you’re feeling the pull toward this slower, more grounded way of living, I invite you to join us:
https://www.autumnadamsyoga.com/womens-herbalism-yoga-retreat-oregon

With you in the slow return,
— Your Herbalist & Wellness Guide, Lisa LeCuyer Kofakis, MH, NBC-HWC

Sources: 

Lisa LeCuyer Kofakis’ materia medica
300 Herbs by Matthew Alfs
The Herbal Astrology Oracle by Adriana Ayales 
National Board of Health

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How are we already in the middle of November? I feel like October was just a blip. However, cliche it may be, I love that November is a month that we are all encouraged to practice a bit more gratitude. It goes a long way in improving our mental health and our relationships, so why not weave it into our daily routines?! If you’d like to read a little more on the topic, I love this short article from Harvard.

This month has really pushed me into a gratitude practice… if for nothing else, but saving my sanity. I’ve been solo parenting all month, I flew across the country and back with a toddler, and have been blessed by my fellow teachers with class coverage while I’ve been away and/or otherwise occupied. I’m so grateful for the family who have hosted us, fed us, and shuttled us around. I’m so grateful for the Frontier flight attendants and baggage workers who helped carry our bags and set up our stroller so I could keep Atlas sleeping and calm a little bit longer. I’m so grateful for my fellow yoga teachers who have covered class after class. I’m just really f’in grateful for it all. Even the challenging parts… because it reminds me of what I’m capable of and it reminds me of the goodness within each of us.

In the midst of our busy lives, it’s easy to overlook the power of gratitude. Yet, it is a force that can bring immense joy, peace, and fulfillment into our lives. Fortunately, gratitude is like a muscle. It just needs to be worked and strengthened with practice and use.

Here’s the Science:

Research has shown that practicing gratitude can lead to increased happiness, reduced stress, and improved overall health. When we cultivate gratitude, our perspective shifts, allowing us to focus on the positive aspects of life, even in challenging situations. It can enhance our relationships, boost our immune system, and improve our sleep quality. A Study by Emmons and McCullough found that those who practice gratitude consistently experienced greater life satisfaction and overall well-being. Studies using brain imaging techniques even found that practicing gratitude activates brain regions associated with the experience of pleasure and reward, reinforcing the idea that gratitude is a natural mood enhancer. 

Here are the Tools I Love:

1. Gratitude Journaling:

• Set aside a few minutes each day to write down things you are grateful for. These can be specific events, experiences, people, or even simple pleasures.
• Be detailed and specific about what you appreciate, reflecting on the nuances of each experience.
• Writing in a gratitude journal regularly helps train your mind to focus on the positive aspects of your life.

2. Gratitude Meditation:

• Practice mindfulness meditation with a focus on gratitude. Sit quietly, breathe deeply, and bring to mind the things you are thankful for.
• With each breath, concentrate on a specific element of your life you appreciate. Visualize it clearly and allow the feelings of thankfulness to wash over you.
• This practice helps you become more aware of the positive aspects of your life, promoting a sense of peace and contentment.
• This short meditation and mudra practice is a great jumping-off point.

3. Gratitude Jar (I’ve been doing a gratitude turkey with Atlas)

• Keep a jar and small pieces of paper handy.
• Whenever something good happens or you feel thankful for something, jot it down on a piece of paper and put it in the jar.
• Whenever you’re feeling down or need a boost, read through the notes. It serves as a tangible reminder of the positive aspects of your life.

4. Express Gratitude to Others:

• Take time to express your gratitude to people around you. Write a thank-you note, send an email, or simply say ‘thank you’ in person.
• Expressing gratitude not only strengthens your relationships but also makes you and the recipient feel good, creating a positive cycle of appreciation.

5. Gratitude Walk:

• I’ve been doing A LOT of walking lately with the dogs and this has helped shift my mindset away from it feeling like such a chore:
• Take a mindful walk outdoors, preferably in nature.
• As you walk, focus on the things around you that you are thankful for – the sunshine, the sound of birds, the fresh air, or the beauty of the trees.
• Engaging your senses in this way amplifies your sense of gratitude.

6. Gratitude Affirmations:

• Start or end your day with gratitude affirmations. These are positive statements expressing your thankfulness.
• Repeat these affirmations aloud or in your mind. For example, “I am grateful for the love in my life” or “I am thankful for the opportunities that come my way.”
• Affirmations reinforce positive thinking and help shift your focus toward gratitude.
• Add a mudra like Anjali Mudra (prayer hands) or Pushpaputa Mudra (gesture of offering)

7. Be Delighted and in Awe

• Allow yourself to be awed every single day. Slow down and notice the beauty around you, watch a small child play in nature, etc.
• Notice the miracles big and small
• Relish in and delight in your experiences — the food you eat, the company you keep, the air you breathe, the views you take in.

8. Gratitude in Challenging Situations:

• Train yourself to find something positive even in difficult situations. It could be a lesson learned, inner strength discovered, or the support of loved ones.
• Shifting your perspective in challenging times can foster resilience and help you navigate through difficulties with a positive mindset.
• It fills up our reserves so when we’re faced with challenging situations we are able to weather them with more ease and grace.

Yoga and Gratitude:

In our yoga practice, we can infuse gratitude into every breath and every pose. With each inhale, we can invite gratitude into our hearts, and with each exhale, we can release any negativity or tension. Let’s approach our yoga mats with an attitude of gratitude, acknowledging the incredible gift that our bodies, minds, and spirits are.

As we practice gratitude, let’s inspire one another and create a positive and supportive community.

Wishing you a heart full of gratitude and a spirit at peace.

Love and Light,
Autumn

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As a teenager and young adult, I always struggled with getting colds and upper respiratory infections. However, I quickly noticed that when yoga is a part of my daily routine I am generally healthier, less likely to become ill, and I’m less stressed out. So I’ve been curious as to whether my general wellness has been a coincidence or related to my yoga practice.

The Western Medical World is Finally Embracing Yoga

Much of the research on yoga and the immune system has been based on questionnaires instead of scientific evidence. Most importantly, researchers have finally begun studying yoga and its effects on mononuclear blood cells (MNBCs), RNA and genome analysis, but the studies have just begun. In 2013 Harvard University began a two-year study on the effects of yoga and meditation and I look forward to their results. In assembling my research I broke the yogic lifestyle down into its main components: asana, pranayama, meditation and diet and how each of these aspects relates to the function of the immune system.

Overview of the Immune System

We will begin our exploration of yoga and the immune system by reviewing the components of the immune system. The chief organs and tissues of the immune system are the bone marrow, spleen, thymus, tonsils, Peyer’s patches, Appendix, the lymphatic nodes and vessels and the blood capillaries. In addition to these organs and tissues, the body has an auxiliary immune system that helps the body combat invading microbes. According to Steve Parker, author of The Human Body Book (2013), the auxiliary immune system consists of the lacrimal glands of the eye, the mouth and throat (production of mucus and antibacterial saliva), the respiratory tract from nose to lungs (mucus and cilia help trap and remove foreign particles and microbes), the stomach, intestines and genitourinary tract (acids, enzymes and “friendly” bacteria eliminate ingested microbes) and the skin (the body’s first line of defense against invading organisms).

Where do Immune Cells Come From?

Where do immune cells come from? Immune system cells, lymphocytes and phagocytes develop from stem cells within the bone marrow in a process known as lymphopoeisis. The lymphocytes are differentiated into either B cells or T cells. B cells mature within the bone marrow and make gamma globulins, protein antibodies that act on antigens (foreign proteins). The thymus, located in the mediastinum, produces 5 types of T-cells in a process called T-cell education. The 5 T-cells created are:

1)    Memory cells
2)    Lymphokine-producing cells (Lymphokines are proteins that are toxic to microbes)
3)    Cytotoxic T cells (Killer Cells)
4)    Helper T cells
5)    Suppressor T cells (Anatomy & Physiology Made Easy, 157)

The thymus is largest and most active in infancy and childhood; beginning in the teenage years the thymus decreases in activity and function as the stroma cells are replaced with adipose tissue. Although the thymus continues to decrease in productivity, the process of lymphopoeisis continues throughout adulthood.

Two Types of Immune Responses

The body has two types of immune responses: non-specific and specific and they can occur simultaneously.

Non-Specific Immune Response

A non-specific immune response is a reaction to any kind of bodily damage (ex. burn) or to the presence of microbes or parasites. In a non-specific reaction, white blood cells flood the damaged area and destroy invading microbes. The main type of non-specific immune response is inflammation.

Specific Immune Response

There are two types of specific immune response the first is cell-mediated, which begins when T-cells recognize foreign antigens. Once the antigen is recognized, T cells rapidly multiply and enlist the help of B cells to initiate an antibody response and macrophages to destroy foreign microorganisms. The second type of specific response is antibody-mediated. That is to say, when B cells recognize antigens (foreign proteins) they rapidly multiply with some of the B cells developing into antibody-producing plasma cells. The antibodies attach to a microbe’s antigen sites, marking the microbe for destruction by a process known as phagocytosis, in which the microbe is engulfed and destroyed by a phagocyte (ex. a macrophage).

Immune Cells Circulate in Both Your Blood and Lymph

Not only do immune cells circulate throughout the blood system, they also circulate through the lymphatic system. The lymphatic system is comprised of lymphatic vessels and lymph nodes or glands. The lymphatic vessels gather lymph from the interstitial fluid between cells, and through a system of capillaries, lymphatics and one way valves the lymph fluid is moved toward the lymph nodes.

The lymph nodes hold an important position within the immune system. The lymph nodes drain lymph fluid from nearly all of the tissues in the body. Within the lymph nodes lymphocytes are produced, stored and readied for an immune response. The immune response within the lymph nodes is capable of filtering and cleansing the lymph through a process in which macrophages engulf dangerous microbes and debris. Afterward, the filtered lymph is then circulated out of the lymph nodes into the thoracic duct and into the blood stream at the right and left subclavian veins.

A healthy immune system can eliminate viruses, bacteria and cancerous cells from the body. In the same vein, general tips to maintain a healthy, balanced immune system generally consist of stress management and proper rest, diet, and exercise. Can a complete, balanced yoga practice boost the body’s immune system?

Yogic Diet and the Immune System

The old saying, “You are what you eat” is a friendly reminder to eat healthy, whole foods that will encourage health and wellbeing. According to the Yoga Sutras of Patanjali the yogic diet is one that doesn’t add toxins to the body and it is “free of meat, fish, eggs, stimulants and excessive spice” (Satchidananda, 144). The reason for such a diet is to allow the body to sit in meditation without the interruption and discomfort of “pain, stiffness, bile, gas, etc.” (Satchidananda, 144). The yogic diet, avoids rajasic foods (ex. stimulants, heavily spiced and salty foods, and refined sugars) which can lead to overactivity and tamasic foods (ex. meat, eggs, drugs and alcohol) which can lead to lethargy, in favor of sattvic foods, which are pure, whole foods that provide the body with easily digested essential nutrients, maximum energy, vitality, strength and endurance (Yoga Mind and Body, 129).

The Yogic Diet Provides an Abundance of Essential Nutrients for Immune Health

A diet high in healthy, whole vegetables and fruits, like the yogic diet, provides the body with necessary nutrients, like phytochemicals, vitamins and minerals, for optimal function. According to Dr. Joel Fuhrman, “A phytochemically deficient diet is largely responsible for a weak immune system. Populations with a much higher intake of vegetables have much lower rates of cancer, and the longest-living populations throughout history have been those with the highest intake of vegetables in the diet (Fuhrman, 19).”

Plants are Rich in Phytochemicals and Micronutrients

Plants rich in phytochemicals are usually characterized by black, blue, red, green, and orange colors and are rich in not only vitamins, minerals and antioxidants, but also phytochemicals like carotenoids, flavanoids, polyphenols and many more micronutrients. Dr. Fuhrman also states that green vegetables have the most immune-supporting micronutrients and that diets high in raw, green vegetables are associated with a reduced risk of cancer (Fuhrman, 26).

One study in Vietnam, found that children with a micronutrient rich diet had a lower rate of respiratory illness than the children in the control group, who were on a rice based diet (Fuhrman, 32). It is also shown that micronutrients like lutein, lycopene, folate, bioflavanoids, riboflavin, zinc, and selenium have immune-modulating functions (Fuhrman, 33). Recent studies have shown that the nutritional health of the host affects the genetic sequence of invading pathogens (Fuhrman, 34).  Isothiocyanates, found in cruciferous vegetables, “have been shown to increase the immune system’s cell-killing capacity and heighten the resistance to viral infection” (Fuhrman, 65). Mushrooms, berries and pomegranates also contribute to immune function.

The yogic diet utilizes nuts, seeds and lentils as the main sources of protein and fat. Flax seeds, sunflower seeds, pumpkin seeds and sesame seeds are excellent sources of vital nutrients necessary for a healthy body and immune system. Seeds provide a range of nutrients from omega-3s to vitamin E, calcium and zinc. Zinc (15 mg/day) supports antibody-mediated and cell-mediated immunity, and therefore can help fight off infections and cancer. Dr. Fuhrman concluded, through utilizing Cochrane meta-analysis, that zinc supplements help reduce both cold symptoms and the length of infection (102). Fat is also an important part of a healthy diet. Healthy fats enhance the absorption of fat-soluble vitamins and phytonutrients.

Caffeine and Cortisol

The yogic diet avoids both caffeine and alcohol, both of which suppress the immune system. Caffeine stimulates the sympathetic nervous system, which is responsible for the fight-or-flight response and increased stress hormones. “Caffeine stresses the adrenals, the glands that sit on top of the kidneys and support the body’s immunity and energy” (Guthrie, Yoga Journal). “A 2006 study published in “Pharmacology, Biochemistry, and Behavior” found that men and women given large amounts of caffeine, three 250-milligram doses, experienced the release of higher levels of the stress hormone cortisol in response to physical and mental stress (Daniels, 2014).” Elevated cortisol levels are known to decrease the ability of your immune system to fight infections (Daniels, 2014).”

Hold the Martini – Alcohol Suppresses Our Immune System

Numerous studies have been done on the effects of alcohol on the immune system. While having a glass of wine or a beer may enhance immune function by increasing circulating lymphocytes, leukocytes, neutrophils, and basophils (Zabriskie), “investigators suggest that excessive alcohol exposure weakens host defenses by impairing function of T and B lymphocytes, natural killer cells and monocytes and macrophages, decreasing the inflammatory response, altering cytokine production and causing abnormal reactive oxygen intermediate generation (Zabriskie)” the affects of binge drinking may last for up to 24 hours after the consumption of alcohol. Excessive consumption of alcohol causes liver cells to swell with fat, which can lead to alcoholic hepatitis when the liver floods with white blood cells and becomes inflamed.

Even moderate alcohol consumption suppresses the immune system for up to 16 hours by decreasing monocyte function and the circulation of cytokines (Zabriskie). The yogic diet, rich in vegetables and fruit and lacking alcohol and caffeine, allows the immune system to function optimally and brings balance to the body and mind.

Meditation and the Immune System

There are a handful of studies about the benefits of meditation on the body and mind, but unfortunately there aren’t too many on its effects on the immune system (although there are quite a few on its effects on cancer). “One study found that people who attended an eight-week mindfulness meditation class (a three-hour class once a week, plus daily meditation for an hour) ended up with stronger immune systems than those people who didn’t meditate” (Guthrie, yoga journal).

When practicing meditation, you release stressful thoughts and emotions and create a more positive mental, emotional, physical state, which increases oxygen, blood flow and general well-being. Thoughts of compassion, love and contentment override stressful and negative thought patterns.  According to Doc Lew Childre, “the emotions of happiness and joy have been scientifically demonstrated to increase the presence of white blood cells and the levels of antibody immunoglobulin A, both of which are fundamental to the immune response (Childre, 48-53).”

Mindfulness Meditation Helps Lower Anxiety and Improves Our Outlook on Life

A University of Wisconsin study lead by Dr. Richard Davidson found that practicing mindfulness meditation increases the activation of the left frontal portion of the brain, the area associated with lower anxiety and a more positive outlook. Dr. Davidson’s team also found that a practice in mindfulness meditation increased levels of antibodies circulating in the blood in response to the study administered flu vaccine.

Harvard University began a two-year study in 2013 studying the practice of kundalini yoga and meditation and their effects on gene expression, particularly the genes that regulate stress and immune function. I am looking forward to seeing the results from the Harvard University study. I believe that the Harvard study will spark interest from other researchers in the fields of immunology and integrative medicine.

Asanas and the Immune System

Asanas, inversions in particular, are great for increasing the circulation of lymph throughout the body. Lymph is affected by gravity; therefore by lowering the head below the heart the lymph is able to flow into the “respiratory organs where germs often enter the body. When [the body] returns to an upright position, gravity drains the lymph, sending it through [the] lymph nodes for cleansing” (White, Yoga Journal). Dynamic movements typically found in vinyasa style classes also help move lymph throughout the body.

According to Timothy McCall, author of Yoga as Medicine, “when you contract and stretch muscles, move organs around, and come in and out of yoga postures, lymph flow improves and with it lymphatic system function (McCall, 37).” Heart openers like Bridge, Cobra, and Camel Pose may also increase circulation to the thymus, the immunity powerhouse where disease fighting T-cells are created (Guthrie, Yoga Journal).

Restorative Yoga Can Help Boost the Immune System Too

According to BKS Iyengar the following series of asanas can strengthen a low immune system. This series, done in a restorative fashion utilizes props, such as: bolsters, blocks, straps, rolled towels, and chairs. By supporting the neck, chest and head with the use of props the body is able to relax and the lymph can move freely.

1)    Setubandha Sarvangasana (Bridge Pose)
2)    Supta Baddhakonasana (Reclining Bound Angle Posture [Cobbler’s Pose])
3)    Supta Virasana (Reclining Hero Pose)
4)    Setubandha Sarvangasana (Bridge Pose)
5)    Adho Mukha Svanasana (Downward Facing Dog Pose)
6)    Salamba Sirsasana (Headstand)
7)    Viparita Dandasana (Inverted Staff Pose)
8)    Salamba Sarvangasana (Shoulderstand)
9)    Halasana (Plough Pose)
10) Setubandha Sarvangasana (Bridge Pose)
11) Viparita Karani (Inverted Lake Pose [Legs up the Wall with/hips on a bolster])
12) Savasana (Corpse Pose with torso propped up on bolster and head propped up slightly higher)
13) Ujjayi Pranayama (in Corpse Pose)
14)  Viloma 2 Pranayama (2 second pause after each exhale)(in Corpse Pose)
(Iyengar, 286)

Dr. Paul Martin states that, “moderate exercise elicits phagocytic activity in white blood cells” and “decreases biological reactivity to stressors” (Martin, 247-248). He also makes the case that extreme exercise increases stress, which decreases our immune system’s ability to function (Martin, 248-249). For example, intense exercise may create “a drop in two main classes of antibodies (IgA and IgM), a decline in the number and responsiveness of circulating lymphocytes and a drop in natural killer cell activity” (Martin, 249). As yoga practitioners it is important to practice ahimsa on ourselves and remember to gently challenge ourselves without overdoing it.

Pranayama and the Immune System

There are many benefits to the practice of pranayama; beyond calming the mind and soothing the nerves, pranayama benefits the respiratory and digestive systems, which support the immune system.

The practice of Ujjayi Pranayama, according to B.K.S. Iyengar “aerates the lungs, removes phlegm, [and] gives endurance (Iyengar, Light on Yoga, 443).”  Surya Bhedana, a pranayama practice of inhaling through the right nostril and exhaling through the left nostril “increases digestive power, soothes and invigorates the nerves, and cleans the sinuses (Iyengar, Light on Yoga, 445).” Iyengar also teaches that, “Both Bhastrika and Kapalabhati activate and invigorate the liver, spleen, pancreas, and abdominal muscles. Thus the digestion is improved, the sinuses are drained, the eyes feel cool and one has a general sense of exhilaration (Iyengar, Light on Yoga, 450).”

One other pranayama practice that may boost the immune system is called Sitali Pranayama. Sitali is a cooling pranayama in which the mouth forms an O and the tongue curls up on the outer edges. In Sitali, the inhale is through the tongue and mouth and the exhale is through the nose, using Ujjayi technique. This method of pranayama is “beneficial in cases of low fever and biliousness (Iyengar, Light on Yoga 452)” and “activates the liver and spleen (Iyengar, Light on Yoga, 452).”

Calm the Mind and Soothe Your Nerves with Your Breath

By calming the mind and soothing the nerves, a strong practice in pranayama can reduce stress and its associated hormones, thereby allowing the body to utilize its energy optimally. Pranayama’s ability to cleanse the sinuses, drain mucus, and activate the spleen brings balance to the immune system. Therefore, pranayama boosts the immune system’s ability to recognize and remove foreign microbes and damaged or infected cells.

Yoga Boosts Your Immune System

Yogis have been applying yogic principles and practices to live healthy, fulfilling lives for centuries. Modern medicine is just now realizing the benefits of a full yogic practice, one that includes asana, pranayama, meditation and proper diet. One small study conducted by the University of Oslo found that a practice in yoga, pranayama, and meditation (Sudarshan Kriya and Related Practices) had a “rapid and significantly greater effect on gene expression in PBMCs compared with the control regimen” (Qu S., 2013) of walking followed by listening to relaxing music. PBMCs are peripheral blood mononuclear cells like lymphocytes, macrophages and monocytes. These immune cells function as the body’s main line of defense against invading organisms.

With each scientific study being conducted on the practice of yoga scientists are finding multiple health benefits. Western medical practitioners are realizing the benefits of yoga as a method to reduce stress, boost the immune system, and heal the human body.

Bibliography

(2005). Anatomy & Physiology Made Incredibly Easy! (Incredibly Easy! Series®). Ambler, PA: Lippincott Williams & Wilkins

Childre, D. L. (1994). Freeze-Frame. Boulder Creek, CA: Planetary Publications.

Cruikshank, T. (2010). Optimal Health for a Vibrant Life: A 30-Day Program to Detoxify and Replenish Body and Mind. Portland, OR: Pamela Pfiffner, P3XPDX.

Daniels, C. (2014). How Caffeine Affects the Immune System. http://www.livestrong.com/article/507741-how-caffeine-affects-the-immune-system/

Guthrie, K. Immunity Boost. http://www.yogajournal.com/lifestyle/2808

Iyengar, B.K.S. (1979). Light on Yoga: Yoga Dipika. New York, NY: Schoken Books.

Iyengar, B.K.S. (2001). Yoga: The Path To Holistic Health. London, UK: Dorling Kindersley Limited.

Kitamura, M. Harvard Yoga Students Find Proof Of  Meditation Benefits. http://yoganonymous.com/research-harvard-yoga-students-find-proof-of-meditation-benefit/

Martin, P. (1997). The Healing Mind: The Vital Links Between Brain and Behavior, Immunity and Disease. New York, NY: St. Martins Griffin.

McCall, T. (2007). Yoga as Medicine: The Yogic Prescription for Health and Healing. New York, NY: Bantam Books.

Parker, S. (2013). The Human Body Book (Second Edition). New York, NY: DK Publishing.

Satchidananda, S.S. (2012). The Yoga Sutras of Patanjali. Buckingham, VA: Integral Yoga Publications, Satchidananda Ashram-Yogaville.

University Of Wisconsin-Madison. (2003, February 4). University Of Wisconsin Study Reports Sustained Changes In Brain And Immune Function After Meditation. ScienceDaily. Retrieved February 5, 2014 from www.sciencedaily.com/releases/2003/02/030204074125.htm

Qu S, Olafsrud SM, Meza-Zepeda LA, Saatcioglu F (2013) Rapid Gene Expression Changes in Peripheral Blood Lymphocytes upon Practice of a Comprehensive Yoga Program. PLoS ONE 8(4): e61910. doi:10.1371/journal.pone.0061910

Winter, E. & Little, T. Immunity Boost. http://www.yogajournal.com/practice/2695

(2008). Yoga Mind and Body. London, UK. Dorling Kindersley Limited

Zabriskie, N. Four Factors That Sabotage a Healthy Immune System. http://www.vrp.com/immune-system/immune-system/four-factors-that-sabotage-a-healthy-immune-system

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Mindfulness is a much used method of relaxation and it can help you with a lot of different issues.

Some people have a little bit of a misconception about mindfulness and about meditation in general.

People often try to meditate in order to help deal with things like anxiety and depression and find it to be an ineffective treatment.

In some cases, it is ineffective and it’s never going to cure your condition completely. However, a lot of people just don’t actually know how to properly practice mindfulness.

It’s not about sitting down in a quiet room, closing your eyes and taking deep breaths. It’s something that takes a lot of effort and a lot of concentration.

True meditation has a history of reducing the symptoms of certain mood disorders when you master it. There are a few different ways to meditate, the most effective for this is mindfulness, although any type of meditation practice can help reduce stress, improve learning and memory, and improve emotional regulation.

Practicing mindfulness can help you a lot in dealing with some of the most debilitating mood disorders. Here are a couple that you can use it for:

1. Bipolar Disorder

As we’ve already said, it’s not going to cure your bipolar disorder completely, but it can help give you some relief from the symptoms.

Oftentimes, people who suffer from bipolar disorder will find it complicated if they are feeling stressed.

The disorder causes extreme highs and lows in the mood of those who suffer from it and when you’re stressed, these highs and lows can fluctuate much more aggressively and unpredictably.

And then people are likely to get even more stressed as a consequence of feeling the effects of bipolar disorder.

Practicing mindfulness will help you to stabilize your mood. When you’re practicing, the goal is to focus on how you are feeling at that very moment and be completely aware of all sensations.

Doing this will allow you to develop an awareness of anything that could potentially be causing your stress and how you are feeling in that moment.

By having this awareness, you can disengage from these thoughts and feelings and allow yourself to relax more easily.

This will help with the stress problem but it will also give you an understanding of your mood imbalance which will allow you to feel more at ease with your feelings.

Again, this won’t cure this or any of the mood disorders we’ll be discussing but it should help you feel better.

2. Anxiety

Anxiety is not always a mood disorder. Many people just suffer from some form of anxiety in their lives but there is something called General Anxiety Disorder, or GAD.

This is one of the more common mood disorders and there are a lot of sufferers around the world, but it’s also one of the easier ones to deal with.

Mindfulness can treat regular sufferers of anxiety, but it can also be used as a treatment for the effects of GAD too.

Anxiety is yet another problem that happens as a consequence of stress. Stress is something that people should be more familiar with because it causes many mental issues.

The stress of anxiety, in particular, is caused by unproductive worries which people assign too much power too.

Thoughts that wouldn’t normally be a cause for concern for most people but that the anxiety sufferer makes too big of a deal out of in their own mind.

The thing about mindfulness though, is that it will give you a chance to really focus on these thoughts and put them into perspective in your mind.

You can make it clear to yourself why you are thinking these thoughts and why they are irrational.

You will have to train your brain to think differently and the only way to do that is to put an active focus on actually thinking.

After practicing mindfulness for a while, you’ll begin to recognize these thoughts in your day-to-day life and deal with them as you would while meditating.

3. Depression

Much like anxiety and bipolar disorder, depression is an issue that can be severely complicated by stress.

In the case of serious, clinical depression, you should probably seek professional help which will potentially result in prescribed medication, but mindfulness is helpful for side effects.

Some of these side effects of depression are things like forgetfulness, difficulty concentrating, insomnia and a general distortion of thinking.

Practicing mindfulness will stabilize all of these specific symptoms by allowing you to understand the thoughts that are contributing to them.

Your depression will not disappear by practicing mindfulness, but you can prevent it from infiltrating your life in other ways.

Depression can completely take over your livelihood if you allow it to. Mindfulness ensures that you maintain a relaxed outlook and balance of your thoughts.

Conclusion

So to sum up, many of these mood disorders are amplified by stress and some of them are even caused by it.

As we’ve said repeatedly, meditation won’t fix your mood disorders, but by eliminating stress it can help you control how the disorders affect you.

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It’s time to throw out your old, bad sleeping habits and replace them with ones that will actually help you get a good night’s sleep. If you want to get better sleep, it’s time to make a few simple changes to your evening routine.

Are you getting enough sleep? The National Sleep Foundation recommends that adults and young adults get 7-9 hours of sleep each night. If you’re not practicing good sleep hygiene then you may not be receiving enough sleep. Sleep deprivation affects your entire being.

According to Camille Peri, sleep deprivation does the following:

• Impairs judgment.
• Negatively affects our moods and emotions.
• Increases the risk of accidents.
• Impairs cognitive ability (dumbs us down).
• Decreases libido.
• Increases incidence of depression (by five times that of the normal population).
• Accelerates aging in the skin.
• May cause weight gain and obesity (and makes losing weight more difficult).
• Is linked to diabetes, cardiovascular disease, and early mortality.
• Increases the risk of death.

That’s more than enough reasons for me to make sure I get adequate rest and establish the best healthy sleep habits I can. I’m sure it’s enough for you too!

Here are eleven tips to uplevel your evening routine and finally develop good sleep hygiene.

1. ) Good sleep hygiene starts with an earlier, lighter dinner

For me, eating an earlier, lighter dinner is my keystone habit for wellbeing. If I don’t eat an early, light dinner I struggle to fall asleep when I want to, I struggle to wake up when I want/need to and I feel sluggish the entire next day. For healthy digestion and sleep it’s important to eat dinner at least two-three hours before you want to go to sleep. In our house it means dinner is done by 7pm (most nights) and the kitchen is closed.

No snacking after dinner. If you must snack before bed, then make sure it’s healthy and nutritious. On nights when I’m feeling hunger pains before bed I fix up a cup of warm golden mylk. The warmth of the golden mylk is comforting and their are just enough calories in the coconut or nut mylk to stave off my hunger.

Another tip to making an earlier, lighter dinner work for you is to have a larger lunch with plenty of protein, vegetables and carbs. A larger, well-balanced lunch will keep you satisfied until dinner and you’ll be able to eat less at dinner.

2.) Get proper exercise

Moving your body is huge. And knowing which type of exercise is best for your constitution, or dosha, is also huge. It’s imperative to get the right type of exercise for your dosha. Do you know what your dosha type is? Take this dosha test.

Kapha types, who tend towards excessive sleep, can exercise with a strong physical yoga practice like vinyasa yoga, or running, cycling, etc. Kapha types, should exercise first thing in the morning. Movement early in the day improves circulation and digestion, removes kapha sluggishness and improve mental clarity and focus.

Vata types, who tend to wake in the middle of the night, need gentle and grounding instead. Those who are more vata should try activities like walking, hiking, gentle cycling, yoga, or chi gong.

Pitta types, who tend to burn the midnight oil, should try activities like walking, hiking, light jogging, swimming, cycling or yoga in the morning or evening (when it is coolest).

3.) Incorporate stress management into your evening routine

Stress management is easier said than done. Nearly all adults have experienced disrupted sleep due to stress related anxiety. Meditation, yoga, pranayama, exercise, and yoga nidra are all proven to be effective in reducing stress.

4.) Create a bedtime routine that focuses on healthy sleep habits

What do you do before bed each night? Here is a chance to really create healthy sleep habits that will nurture and nourish you. Give yourself plenty of time to wind down. My husband, Steve, and I both tend to be workaholics. We have a strict no work after dinner policy because we know that once we get started it’s a slippery slope that leads to late night jam sessions and sleep deprivation.

After dinner, clean your kitchen, walk the dogs, bathe the children and then give yourself some time to rest and relax; curl up with a book and a cup of relaxing tea like chamomile, do a few restorative yoga poses, take a bath with jasmine and rose essential oils. According to Ayurveda, rose and jasmine are said to reduce stress, open the heart, and purify negative emotions.

In Ayurveda, the daily routine is called dinacharya. If you’re wondering how you can start your day better, check out this article on the Ayruvedic morning routine.

5.) Aim to be in bed between 9 and 10 pm

According to Ayurveda, the time between 6am and 10am and 6pm and 10pm is dominated by kapha. Kapha is often described as dense, slow, and heavy. In the Ayurvedic practice they recommend that you’re in bed and asleep by 10pm, so you don’t get caught up in the second wind of pitta, which is associated with action and activity.

If you follow the healthy sleep habits of the Ayurvedic practices you want to rise by 6am each morning. At 6am, the energy of day is transitioning from the lightness of vata into the heavy, slow, dense energy of kapha. Have you ever noticed that if you stay in bed a little bit longer that you feel more tired and sluggish? This is why!

Remember. our bodies need 7-9 hours of sleep each night to function optimally. Early to bed, early to rise.

6.) Avoid stimulants like caffeine and nicotine before bed

I think this should be a no-brainer, but none the less I will include it in my list of good sleep hygiene tips because sometimes we forget. I have a rule of no caffeine after 4pm. What do I do if I’m tired? Move my body. I get my blood flowing. I go on a walk, shake it out, have a mini dance party or practice a couple of inversions. Way better than caffeine… I promise.

As for nicotine, there are so many reasons not to smoke, dip, etc. Just don’t.

7.) Alcohol in moderation

Alcohol is a depressant and may help you fall asleep faster, but overall quality of sleep is sacrificed. Too much alcohol disrupts sleep and diminishes the quality of sleep as your body processes the alcohol. Your body wastes precious energy breaking down the alcohol instead of using it to restore the rest of your cells.

8.) Expose yourself to natural light (and darkness) everyday

Exposure to natural light helps the brain and body stay on a healthy circadian rhythm. According to the National Sleep Foundation, the circadian system keeps us in sync with the 24-hour day. Our body’s internal clock sends signals to many different parts in the body, affecting things like digestion, the release of certain hormones, body temperature, and much more. Our circadian system also helps us adjust to jet lag and seasonal changes in daylight. It’s an adaptive system that allows us to be alert when we need to be alert and rest when we need to rest. Those with circadian rhythm disorders will need extra help creating new healthy sleep habits.

8.) Self massage

Self massage, or abhyanga as it is called in Ayurveda, is the simple practice of massaging your body. A full body massage is typically done in the morning with warm sesame oil. In the evening, rubbing warm ghee into the temples and navel can help promote relaxation.

One of my favorite parts of my evening routine is to rub essential oil mixed into a carrier oil onto the soles of my feet. For a good night’s sleep I like to rub lavender, frankincense, cedarwood, vetiver, jasmine and/or rose essential oils onto the soles of my feet. The scents are grounding energetically and calming to the nervous system.

9.) Make your bedroom a sacred space

One of the most important parts of good sleep hygiene is turning your bedroom into a sanctuary. Clear out the clutter, get rid of anything unnecessary, install soft lighting, and the best linens and mattress you can afford. Set some ground rules for the bedroom too: no screen time, no work talk, all kids/pets out of the room at a certain time.

10.) Good sleep hygiene includes eliminating screen time in the evening

One of the most important healthy sleep habits is to remove electronic devices from the bedroom. The blue light from laptop, tv, and cell phone screens is no bueno for your health and your quality of sleep.

Associate neuroscientist at BWH’s Division of Sleep and Circadian Disorders, Dr. Anne-Marie Chung states, “We know from previous work that light from screens in the evening alters sleepiness and alertness, and suppresses melatonin levels.” In Chung’s study they found, “iPad readers took longer to fall asleep, felt less sleepy at night and had shorter REM sleep compared to the book readers, researchers found. The iPad readers also secreted less melatonin, which helps regulate your sleep. They were also more tired than book readers the following day, even if both got a full eight hours of sleep.”

Even though I typically read paper books before bed I still struggle with this one. I use my phone as my alarm clock, which means I have to get on it to set my alarm, which usually turns into checking email or social media. I’m thinking I need to go old school and get an analog alarm clock! Do you struggle with this too?

11.) Keep a journal by your bed

Journaling is a great way to wind down. Before bed, take a moment to jot down a few things you’re grateful for in your journal. Also, when an idea does strike you in the middle of the night, know that you can write it down in your journal and go back to sleep. Once your mind knows that the idea is safe and sound (and won’t be forgotten) you’ll hopefully be able to drift off to dreamland quickly.

12.) Alternate nostril breathing

Is one of my favorite breath work practices because of it’s calming effect. It gives the brain something to do and simultaneously balances the right and left hemispheres of the brain and calms the nervous system.

Alternate nostril breathing, or nadi shodhana, is practiced by bringing your right hand up in front of your face and taking your index finger and middle finger to your third eye, your thumb rests on your right nostril and your ring finger rests on your left nostril. To begin, block your right nostril gently and inhale to a four count through your left nostril; block your left nostril and exhale through your right nostril for a four count; keep your left nostril blocked and inhale through your right nostril for a four count; block your right nostril and exhale through your left nostril for a four count. Practice alternate nostril breathing for 5-10 minutes right before bed.

To simplify, one round equals:

• Inhale left
• Exhale right
• Inhale right
• Exhale left

13.) Create a bedtime yoga routine

Create a bedtime yoga routine by linking together a series of gentle yoga poses. Restorative yoga and yin yoga are both great to practice before bed because the majority of the postures stimulate the parasympathetic nervous system (your relaxation response). A few postures to try are child’s pose, seated forward fold, supine twist and reclined butterfly pose.

I hope you see that a few “simple” lifestyle changes to your evening routine can help improve your sleep hygiene, so you can get the rest you need. Start incorporating one or two of these healthy sleep habits and you’ll be well on your way to a better night’s sleep. Good sleep and nourishing meals are the key ingredients to our vitality and quality of life. What tips do you use to sleep better? Do you already have some of these sleep hygiene habits automated? Share what works for you in the comments below.

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