A Day in the Life of a Woman with ADHD

I only learned about ADHD when ‘slow processing’ was suggested as the cause of my son’s difficulties at college. I began to look into the condition and grief set in for the child I had been. ‘This is me,’ I realised. ‘This is my life, this is why I struggled so much at school’ - not only with learning because I too had slow processing and an absolutely dreadful memory, but also with poor time keeping and organisation. I failed tests and exams because I would misinterpret the question or fail to memorise the answers. ‘This is why I have failed in education’ - let’s see: I got an E in Art; my only A’ level, I dropped out of fashion design, nutritional therapy and medical herbalism. ‘This is why I have failed careers’ - secretarial work (that was boring anyway), being a chef (way too stressful) and let’s face it, I don’t think you could describe me as a successful Yoga teacher! The list of why’s goes on and on. I am still on a path to learning all I can but I know, despite not yet having a diagnosis, that I have ADHD; I tick ALL the boxes.

The world isn’t set up for people like me. And while I am today, in the mood to laugh at myself, I am often in tears of frustration, low mood paralysed by pracrastination or needing to retreat from the world; I really struggle to be me at times. I mask who I really am much of the time; I’m not even sure who that is; I have so many personality types to suit who I’m with. But I thought that writing about a day in my life (while making myself feel vulnerable), might resonate with some of my readers and encourage others to be more understanding of those who struggle with the condition. I have written this straight from my brain, so it may sound muddled or confusing - that’s just me!

Waking up:
It’s 4, or 5, or 6 a.m. I am nowhere near ready to get out of bed. I am wide awake and yet still really tired. My slightly arthritic back is stiff and I can feel that staying in bed isn’t helping. So I place a pillow between my knees and using Ujjayi breathing, I move my pelvis this way and that until my back eases. Sometimes, this so relaxing that I fall asleep again, especially if I’ve had a bad night.

Getting up:
I go to the bathroom and wash. My husband tries to speak to me but I can neither respond nor speak. He’s trying to discuss politics! I have NO headspace for this. Be quiet! Go away! Leave me in peace. My brain is still so sleepy. There’s no chance of making sensible decisions:

• What should I wear?

• Should I go outside first (to get daylight into my pineal gland and help reset my circadian rhythm because surely this will help me sleep better? Pah)!

• I’ll put my mucky jeans on.

• No, I’ll do some Yoga first. I have to teach this morning.

• But I haven’t done a workout yet this week. I feel guilty. Maybe I should go to the gym. No, it’s too late for that.

• I’ll go for a walk.

I take too long on the walk, getting distracted by the beauty and serenity of nature. I am soothed by it but now I am in a rush.

Breakfast:
Is this a day for coffee? Real coffee or decaffeinated? If I have real coffee, I might stay awake tonight (and get verbal diarrhoea and possibly get hyper too). Decaf. I’m now cooking something when I don’t have the time. I’m eating 30 minutes before teaching. Darn it! I forgot to take my pills. (I am supposed to take digestive enzymes before breakfast). I’ll take them at lunchtime. Crikey, it’s 9.15 and my clients will be here soon.

In the bathroom:
Urgh, I look awful. I want to put makeup on. I do the basics. Hurry up! I need the loo. Hurry up! Your clients are arriving - I can hear the door opening.

Teaching:
I’m in my calm place. I win at this, (unless my sleep has been really bad and then I get my lefts and rights muddled up, or I just can’t find the words). I’ve forgotten that student’s name. She’s been coming for years, what’s her name? I feel ashamed and embarrassed. I have a hot flush. We’re meditating now. My mind’s all over the place. Racing with this thought or that. I want to look at my phone. I mustn’t. We’re meditating for goodness sake. Is everyone okay? No one’s looking troubled. Close my eyes and start again.

Class over:
What’s next? Shopping. Write a list. What do I need? I had loads of things in my head last night. I can’t think right now. Remember that washing that needs doing? Put it on. What was I doing before? Shopping! Where’s my phone? I must have left it upstairs. Nope. Did I go to the loo? No. I just remembered something I needed. Where’s my damn phone? 10 minutes later… it’s on top of the laundry basket! Right, shopping list. What was that thing I needed to put on the list? It’s gone. Let’s check the fridge. I’m staring into space. Completely blank. Suddenly aware that I’ve glazed over. What was I doing? Shopping. Check the cupboards. I’d really like a cup of tea. Kettle’s boiling. Get the shopping bags. Well done. Shall I put the tea in a flask and take it with me? Where’s the flask? I swear I put it away last night. Where is it? Another 10 minutes later… it’s still in my gym bag! I hate shopping. I really don’t feel like going today. Do I have to go? Could I put it off until tomorrow? I’d much rather do something creative. Nah, let’s not go shopping.

Have you noticed that I’ve changed the format? I was using bullet points and now I’m writing long sentences. I could remedy that. The perfectionist in me really wants to but I know it’ll take me ages and for the sake of demonstrating what it’s like to be in my head, I won’t. But it’s really niggling at me. It feels unprofessional.

Lunch time:
What can I make for lunch? Stare into the fridge. No leftovers. Oh, I know, I’ll make… Eating. Damn it! I forgot my digestive enzymes again. Double damn it, these vegetables were meant for supper. What am I going to make for supper now? Ohhh, I should have gone shopping! Now I’m overwhelmed. Exhausted. I’ll just watch an episode of… I’m concerned you’re judging me reader; thinking how lucky I am to have so little to think about or do. Believe me, I don’t feel good about this. I feel embarrassed at how unsuccessful I am, ashamed at how little I earn. I have very little sense of purpose and it gets me down.

Later that day… Bedtime:
I am falling asleep at 9.30. I know to slow down an hour or so before bed. I dim the lights to help my circadian rhythm and I shouldn’t have a screen on. But this show is so good. I’ll just watch another episode. My head is nodding. Brush my teeth. Wash my face. In bed. I’m wide awake now. I’ll try focusing on my breath. Nope, not working. I’ll do a body scan. Focus your attention on your left big toe… zzz. Awake. What time is it? It must be morning, I’m wide awake. It’s midnight. Start again. Listen to a story… zzz. I hear a noise. I’m awake again. I need a pee. It must be morning. It is, it’s 2.30, 3.30 or if I’m lucky 4.30. Listen to a story. It’s not helping. My back’s aching. Toss and turn. 6.30 My husband gets up. It’s too early. I’m so tired. I’m really stiff. I REALLY need a pee. I drag myself out of bed. Don’t speak to me. Arghhh!

At post menopause every symptom of ADHD has been magnified especially Rejection Sensitivity Dysphoria (RSD). The bad day I described above can be a lot worse. I can procrastinate to the point where I achieve absolutely nothing. I comfort eat in the evenings and then feel bad about it because my stomach is bloated. I can be very cruel to myself. I’ve just finished a floristry course (another course? I love a course. I hear the judgement) but I’m holding myself back from setting up in business because I’m scared of rejection. I’m not good enough. I hate getting feedback. I am unable to regulate my emotions especially if I’m triggered by a comment. I explode and cry or I freeze and retreat. I feel ashamed and foolish.

I know I should promote my business on social media. I should share all the knowledge that I can’t remember at this precise moment. But I don’t want to show up. I feel a fraud. But I need to tell people how I can help them. I need to explain why I am the Yoga teacher they should work with. I need them to know that I am the best at what I do, that I will have their back, that I will transform their mental and physical health. But I can’t, I’m no good. Put someone in front of me and I will know precisely what they need; I will give them what they need. But I don’t know what to say in a social post. I can’t think what to say. Which photo would I use? I should sort my photos out. I should stop bloody ‘shoulding’ all over the place! Why is should spelt with an L?

I am frozen. Stuck in a pit of shame and guilt and remorse and grief that I could have done so much better, I could have been so much better if only I’d known about ADHD when I was young. I’m 55. What do I have to show for it? What the hell am I going to do for the rest of my life? How on earth am I going to survive? Who can help me? No one. No one can help you. You haven’t got any friends. Your family don’t care about you. Who would want to bother? You’re too negative, you interrupt all the time, you’re too much. There must be someone I can call on. Who can I call? No one. Feel the shame. Feel the guilt. Feel the remorse. Sit with the grief and the loneliness. Get on your Yoga mat and feel all the horrible, shameful emotions you are going through.

Are you kidding? Why would I want to do that?

Sometimes I really can’t do that. But sometimes I do that. I need to be present. I need to be self compassionate more than anything. And so I breathe. And I move. And I do the strong stuff because it brings me into my body, makes me grounded helps me to feel strong on the outside as well as the inside. Right now, it is hard for me to be introspective which is much better for my brain and nervous system. At the time of writing, my life feels topsy turvey. I have a husband who, two years after a serious motor bike accident, still has broken bones because he too has ADHD (full disclosure, we are both undiagnosed but you know what you know). He uses smoking and sugar to soothe his nervous system. Smoking blocks the bone building receptors and sugar causes inflammation. I don’t understand it. I do, at least, practice self care to a greater degree than it may sound here.

I am furious! I want to not care. But I am caring. I do care. I carry all of his pain, his resistance, his lack of will. I am holding a lot, carrying a lot and all this is not helping my ADHD.

I don’t know if I really want to share this post. I don’t want people to pity me, or reject me for oversharing. I want people to understand. People close to me don’t understand. No one’s ever understood. I don’t even understand! I’m overwhelmed. Exhausted. I might delete the post. I need a rest.

I have been working on this post for 8 days. It took 5 hours to write initially and it has subsequently undergone a number of edits. Such is the life of a woman with ADHD. Sigh. I need to go out in nature now.

If you want to understand more about ADHD; what it is and how it affects various brain structures, read this article.

https://www.birchwoodyoga.co.uk/blog/2026/2/24/adhd-explained

Brain Fog - Yoga can help.

If you are finding that you’re forgetting the names of people you know, why you went into a room, what you were talking about mid sentence, if you’re unable to find a word, feeling empty headed or confused, you are not alone. Brain fog effects many women during peri-menopause and menopause but for most, it will pass.

I recently attended an educational workshop on menopause with functional medicine practitioner, Tanya Borowski who is exceptionally knowledgeable. I am also reading a book called Hormone Repair Manual by Lara Briden. These two sources suggest ideas that may help you keep your brain healthy:

Oestrogen therapy. To really benefit, we would be better starting it 5 years before our final period or at menopause at the latest. If the average age of menopause is 51, the best time to start is 46. Neuroscientist Roberta Diaz Brinton suggests in Briden’s book, that taken after menopause, oestrogen therapy may actually contribute to dementia, however more research is needed.

Progesterone is also important for brain health. It supports GABA receptors in the brain. GABA is a mood enhancing neurotransmitter. Together oestrogen and progesterone support many brain functions, including the hippocampus (the memory centre) so it is worth discussing a combination of hormones with your health practitioner when considering HRT.

Diet and lifestyle. Tanya Borowski, says we cannot simply replace hormones without adapting our lifestyle. Both Briden and Borowski recommend that you:

• Reverse insulin resistance (with a Ketone diet).

• Soothe your nervous system.

• Develop healthy sleep habits.

• Minimise alcohol and drink more water.

• Engage in movement of any kind but strength training in particular.

• Take supplements - in particular magnesium and taurine, B12, choline and MCT oil.

The good news from the perspective of Yoga and Mindfulness is that many of the practices we engage in at Birchwood Yoga support brain function. GABA receptors are usually supported by progesterone so when this hormone is lost, we experience raised levels of anxiety and stress. Research by Chris Streeter et al, shows that GABA is released when we practice Yoga. GABA helps promote relaxation and reduces stress, anxiety and even symptoms of PMS according to Lisa Mosconi, author of The XX Brain. Meditation improves brain structure and function and the pace of Slow Mindful Yoga helps build physical strength and mental resilience. In combination with the breathing practices and long savasanas your nervous system gets soothed. Win, win!

Celebrating Beltane, the Yogic way.

According to Glennie Kindred, “Beltain is a celebration of the fertility and rampant potency of the life force.” Beltane is one of the Cross Quarter celebrations between the Spring and Summer equinoxes. It is a time to celebrate growth and the vitality of the land.

A few years ago, I had the pleasure of being introduced to these celebrations that resonated far more than religious ones ever have. Pagan history embraced unions at this time and often reenacted the union of the horned god and fertile goddess to ensure a fertile land for growing the years harvest.

Fires were lit at Beltane to cleanse and purify. People used to walk their cattle through the smoke to bless them with health and vitality and couples would jump over the fire to pledge allegiance to one another.

I believe we should embrace every opportunity to celebrate nature. We have a place in it and we are nothing without it. So how might we celebrate Beltane though the Yogic lense?

The three lowest chakras can be seen to reflect the essence of Beltane. The root chakra (Muladhara) forms our foundation. It’s element is earth. The masculine is symbolic of roots penetrating the earth whilst the feminine draws energy and nutrients to flourish into a stable, beautiful form.

The sacral chakra (Svadhisthana) is for movement and flow and represents sexual energy. It’s element is water. The masculine is cleansing (like the fires lit at Beltane). The feminine is receiving and nurturing, she expresses passion.

The solar plexus chakra (Manipura) pertains to energy, strength and will. The masculine is willing and initiating. The feminine represents warmth and radiance.

Life force in Yoga is prana or the breath. Each chakra resonates to a particular sound. The root is Lam, The sacral is Vam and the solar plexus, Ram. Chanting these sounds helps to bring us into balance. Practices that are grounding, hip opening and activating help bring us into balance too. Practicing in nature would be a fabulous way of immersing yourself in the spirit of Beltane.

Hawthorn is the tree of Beltane. In medical herbalism, it is known as the heart herb for its beneficial properties that support the cardiovascular system. Traditionally, prayers were written on rags that were tied to the hawthorn. Perhaps an intention would suffice at the start of your practice. To end you could offer gratitude to mother Earth or offer loving kindness.

To find out more about Beltane and other ceremonies, I recommend reading Sacred Earth Celebrations by Glennie Kindred. More information on the history of Beltane can be found here: https://www.learnreligions.com/the-history-of-beltane-and-may-day-2561657

So you want to be a Yoga teacher...

Every time I hear someone say “I’m going to train as a Yoga teacher,” I want to say, “don’t do it.”

When I trained in 2009 you had to have been attending classes for a minimum of two years and practicing for 4 days a week! Most of us had been attending classes for much longer. Teacher training took two years (although for some reason Yoga teacher training is measured in hours and this was equivalent to 500 hours). You covered anatomy and physiology, philosophy, history and teaching practice which included pranayama and asana and began as soon as the course started and was also assessed in class with valuable feedback given. Yoga Therapy (for the mind) was another 500 hours and covered more philosophy, anatomy and physiology, pshychology and neuroscience and teaching practice and frankly put you right out of your comfort zone in a good way!

I’m not writing this to blow my own trumpet but out of concern that nowadays training is short and commercial; it’s the best way for Yoga teachers to make money.

I fear it is unethical to keep setting people up for failure. This may sound harsh but it is tougher than ever to make any kind of a living as a Yoga teacher; unless you are prepared to sell your soul to social media, or be an affiliate for a clothing brand (so long as you are prepared to bare all in skin tight leggings and crop tops). The pandemic has made it even harder now that everyone has discovered Adriene!

If you are passionate about training to deepen your personal understanding of Yoga, that’s wonderful. But if you want to start a career, research the training you do. Don’t go for convenience, go for duration and quality. It’s worth travelling to get the best teachers. Find a 500 hour training if you can and preferably one that gives you business coaching too. And be prepared to spend many years deepening your learning, not just in Yoga but also on how to run a business, marketing, photography and video, social media - it never ends!

Kathy Phillips wrote an article in 2007 giving a similar argument. She and I both trained with the London Yoga Teacher Training Group. Yoga Therapy for the Mind was a training given by The Minded Institute.

Can you be too self aware?

One of the best things about Yoga is becoming more self aware. But is it possible to become too self aware? Self awareness can sometimes be perceived as narcissism. I think there are levels of self awareness, with disassociation at one end and narcissism at the other. In the middle is a healthy balance. So how do you get there?

Disassociation is common when you have spent your life trying to avoid painful feelings; likely from a traumatic experience or chronic stress. The brain’s way of protecting you from the pain is to keep the body in freeze mode and prevent you from feeling. To move beyond this may require talking therapy but at some point we need to connect with the physical feelings in the body. The process can be slow and disquieting but with safety measures in place, the end result is knowing yourself, understanding what these feelings mean and being resourced with skills to manage overwhelm and restore homeostasis.

If we navigate this road mindfully, we can find that middle ground. We can recognise what the body and mind require before it becomes overwhelming and if it does (which it will; life has a way of throwing us a curve ball sometimes), we can learn to be with the experience, not to resist it.

We move into narcissism when we over analyse; spend too much time wondering why we experience one feeling or another and endlessly talking about it. It’s a bit like googling every symptom you have and believing you are ill; the modern form of hypochondria and it’s boring for everyone around you. I know, I’ve been there! And you might too if you’ve been mentally unwell. It’s part of the natural process of getting to know yourself again. The important thing is recognising when to back off and return to the middle ground.

The beauty of being self aware is in the wisdom of the body. When you stay present to your experience, the body will guide you. When I get on my mat, I let my body and my energy guide me to where it needs to go. With support, time and practice, you can too. It’s an amazing place to be and very rewarding too!

Mental Health at Menopause - Tips for staying sane!

This month saw Mental Health Awareness week and Wake up to the Menopause week on BBC Breakfast. As both subjects are passions of mine, I couldn’t decide which to write about. So I’m combining the two!

Around the time of the menopause one of the most common symptoms is increased anxiety. It is also true that if you have suffered from trauma and it is as yet unresolved, you are likely to find it rearing its ugly head at menopause.

I’ve mentioned the benefit of Ashwaghanda before but this adaptogenic herb is a wonder. An adaptogen is a herb that supports your body acclimate to stress. Stress is the root cause of anxiety so anything you can do to prevent or manage stress will also help.

Often at the transitional time of menopause, women are at their most busy; running a business or working long hours, managing family life, coping with elderly parents; all of which is stressful. Making time for yourself is the most important thing you can do. Women are notoriously bad at this. We feel guilty if we step away from our family. We feel that we SHOULD be there for everybody else, but this is stressful and you run the risk of compassion fatigue. Yes, it’s a thing!

Doing something that is relaxing, allows you to switch off mentally and that calms your nervous system will benefit. Literally step away from technology for a time.

Research shows that spending time in nature is fabulous for your mental well-being, so why not go for a brisk walk in the park or the countryside. Spending time with others, especially if they are understanding of what you are going through is extremely supportive. After all, a problem shared is a problem halved as they say. Find your tribe and regularly spend time with them.

If you are suffering from depression and finding it difficult to function, there are many things you can do. Rhodiola is another adaptogenic herb that can help with stress, anxiety and depression.

If you are taking ANY other medication, it is always worth speaking with your GP to make sure it is safe to take supplements. However, you might consider speaking with your GP anyway as according to Dr. Rosemary Leonard, author of Menopause - the Answers, anti-depressants can also suppress other menopausal symptoms.

Diet is important. What you eat can effect your mental health. Speak to a nutritional therapist if you need to but the two most important things to cut down on are alcohol and sugar. Alcohol may be your go to when you are stressed but the high you receive from the release of GABA is short lived. You go for another drink and another and soon find that you only feel that same high after a bottle.

Sweets, chocolate and carbohydrates are another choice when stressed but will spike your blood sugar levels and maybe even give you a high, but you will crash down very soon after and feel hungry again. At menopause we tend to gain weight around the middle which usually heightens your risk of cardiovascular disease. Plus the weight gain doesn’t help your self esteem if you are already suffering mentally.

From a yogic perspective, practicing daily will support your mental, physical and physiological well-being. Observe your energy levels and mental state and consider whether to practice some grounding techniques, strong poses or gentle stretches. There is something for every mood and even a breathing technique that cools your hot flushes. Pranayama is magical for mental well-being, as is chanting and meditation. Ten minutes of practice a day is better than one hour a week. If you come to a class, try and practice at home too. You are welcome to photograph my lesson plan to remind you of what you enjoyed.

Cardiovascular exercise really benefits you physically and mentally. I know it can be difficult to fit it in but ask your family to help. Perhaps they can cook for themselves once a week so that you can go to a class . You might take a ten minute walk before eating your lunch. Little and often is better than nothing at all and really boosts your mood.

The most important thing is NOT to suffer in silence. You are not alone. I am a great believer in choice so do your research, never dismiss advice, try something and if it doesn’t work, try something else; whether that is homeopathy, herbs, medication, yoga, meditation or counseling. What works for your best friend might not work for you, so keep an open mind.

Community, support and exercise will greatly benefit. Reach out to me or anyone else who might be able to help. If women are ill informed about menopause, men are going to be less so. TELL your partner and family what you need; it might be the only way you get your needs met.

Talk about the menopause. The more you do, the better educated future generations will be and the easier the transition will be for our daughters.

Go well . Namaste.

Anneliese

Finding Space in a Frantic World - Part 1

When life gets on top of you, do you find yourself feeling mentally crowded, physically tense or emotionally unstable? Often this comes with a sense that we are lacking the space to just ‘be.’

It is at such times that we most commonly switch into auto-pilot behaviours such as snapping at people, eating a poor diet, not exercising or developing chronic physical tension.

The irony is that whilst we may think we are too busy for change, now is the time to press pause before exhaustion sets in and we become less productive or worse still, have to take time out due to illness.

In this two part post, I am going to offer some ideas as to how you can manage your well-being when life is frantic by cultivating a sense of spaciousness.

This month I recommend the 3 Step Breathing Space as a first port of call. This practice invites curiosity into habitual tendencies of mind, helps reduce auto-pilot behaviours and connects us to the body as a way of informing us about our state of mind. This cyclical or hourglass practice opens us up to present moment experiences; the more frequently it is called upon as a resource, the sooner we learn to recognise and switch off auto-pilot.

Read through the instructions and then try it out:

STEP 1 Check in with your thoughts, emotions and sensations in the moment. See yourself through a wide-angled lens to take in how each is a response to the other.

For example, you might be generally feeling pressured and wishing you had more time. You probably find yourself less patient than usual. It is likely that your thoughts go hand in hand with emotions such as anger or frustration. These emotions might manifest as physical sensations like tightening in the throat because we do not feel heard or knotting in the stomach.

Pay close attention to each in turn and to the patterns that weave through.

STEP 2 Your anchor. The term anchor is used to narrow your focus of attention to one thing that holds you in the present moment. Most commonly and easily is the breath. Choose one aspect of breathing to begin with, such as the air entering your nostrils or the rise and fall of your chest or belly.

It may take some time before the thoughts subside. Perhaps you drift from one thought to another with barely a moments space between. What is important is when you do notice that you are thinking, to simply acknowledge the fact and gently guide the attention back to the breath. Try not to judge yourself when you notice the mind thinking; this is a very natural human behaviour.

STEP 3 Once you feel more settled in the present, widen your focus again to take in the thoughts, emotions, sensations and include the sounds around you. Notice how you can focus on your breathing but equally be aware of the comings and goings of the mind. Thoughts, emotions, sensations, sounds are transient unless we choose to cling to them.

By dropping in to the 3 Step Breathing Space frequently throughout your day, you can step away from the clinging and perhaps find yourself some mental space to continue with better focus, concentration and clarity. It isn’t easy when you are new to this, but with practice you can find yourself pressing pause more easily and resetting your current mental state to one that is more spacious.

Next month I will write about ways in which we can address the physical tension and emotional instability.

If you would like to work with me in support of finding more space in your life, please email directly.

Namaste.

5 Reasons to practice Ujjayi.

5 Reasons to practice Ujjayi - Image by Katie Vandyke

Ujjayi means Victorious Breath. It is warming a calming. If you have never tried this type of pranayama, here's how to do it. Inhale through the nose and exhale through your mouth, making a Haaa sound as if huffing up a piece of glass to clean it. The more slowly you can let the sound leave your mouth, the better. It should sound like the waves of the ocean washing up and down a beach. Some people suggest that it sounds like Darth Vader!

Next try closing your mouth half way along the breath. The sound is first heard aloud and then inside your head. It is a little like trying to push air through a small hole in the base of your throat.

Finally try making the Haaa sound with your mouth closed. You are trying to breathe as gently as if you were blowing onto a baby's face.

It is usually easier to begin with the exhalation alone and to only try Ujjayi on the inhalation when you have mastered the practice.

Here's how you benefit from practicing Ujjayi:

1) You slow the breath down. Physiologically you are tightening the larynx in the throat to restrict airflow. This has the effect of slowing the rate at which you breathe and gives you greater control over your breath. By changing the way you breathe, you can potentially change the way you feel. Slowing down the exhalation makes you feel calmer and more relaxed.

2) The breath moves into the belly. When we are stressed, we tend to pull the breath into the chest and breathe rapidly. This gives the brain the message that we are under threat, that we need to escape the stressor and therefore the body enters the stress response. By slowing the breath down, you can enable the breath to move into the belly, suggesting to the brain that you are at rest and can relax.

3) You have greater control over how and where you breathe. By slowing the breath down, you can direct the breath to specific areas of the body where there may be tension for instance. You can literally learn to breathe the tension away!

4) You gain a heightened sense of self awareness. Because we use Ujjayi throughout our asana practice in yoga, we move more slowly than usual. This heightens your self awareness. It teaches you more about how you move so that you can make changes and improve your posture.

5) It allows us to relax. When practicing Ujjayi, the body enters the relaxation response more quickly. This is because restricting the airflow is thought to 'tone' the Vagus nerve that acts as a brake on the heart, increasing parasympathetic activity such as digestion. 

Ujjayi breathing is particularly beneficial for High Blood Pressure, Irritable Bowel Syndrome or other digestive complaints and in dealing with stress, anxiety or depression depending on the ratio of inhalation to exhalation. Please seek professional help if you suffer from any of these conditions before practicing Ujjayi on your own.