1D AGO

41. Sleep beautifully from tonight - a bedtime nervous system reset

If your mind tends to stay busy at night, or your body feels wired when it should be winding down, this gentle bedtime practice will help guide you into sleep. In this episode, Holly guides you through a simple sequence of slow breathing, body awareness and nervous system regulation techniques designed to help your body shift into its natural rest and digest mode. When the nervous system settles, sleep becomes much easier. This practice is designed to be listened to as you settle into bed, allowing the breath and gentle pacing of the guidance to naturally lead you toward deep, restorative rest. You don’t need to do anything perfectly. Simply get comfortable, listen, and allow the body to unwind. You’ll be guided through: 💤 Gentle body awareness to release tension 💤 Slow breathing to calm the nervous system 💤 Letting go of the day’s mental load 💤 A gradual transition into deep sleep You might find that practising regularly helps train the body to switch off more easily at night. --- 🦋 work with me 1:1 therapeutic yoga Personalised support for anxiety, sleep issues, stress or back pain. Take a look here therapeutic workshops and retreats Small, supportive sessions focused on anxiety, deep rest or back health, blending yoga, breathwork and evidence-based education. Come join us here vinyasa flow 200 hour yoga teacher training A welcoming, practical, neuroscience-informed training for people who want to teach yoga, or just learn more about it. Dive in, here

20 min

MAR 8

40. Widening your window of tolerance

Why do some days feel easy… and others completely overwhelming? One day you can handle traffic, difficult conversations and unexpected problems without much trouble. But, the next day, the smallest inconvenience can tip you over the edge. This experience is closely related to something called the Window of Tolerance - a concept from neuroscience and psychology that describes the zone in which your nervous system can function in a balanced and regulated way. When you’re inside your window of tolerance, you can think clearly, respond instead of react, regulate your emotions and have happy physiology. But when you move outside this window, you can shift into: ⬆️ Hyperarousal: stress, anxiety, overwhelm, frustration ⬇️ Hypoarousal: numbness, disconnection, zoning out or low motivation The size of this window can change from day to day depending on things like stress, sleep, nutrition, workload, emotional demands and even if you’ve eaten! The encouraging news is that your window of tolerance can be widened. And yoga is a powerhouse at helping here. 🎧 In this episode, you can expect to learn: • What the window of tolerance actually is • Why your reactions can vary from day to day • The difference between hyperarousal and hypoarousal • How stress narrows your window • Simple techniques that help widen it • Why yoga is uniquely effective for nervous system regulation Enjoy! 💛 --- 💻 See the shownotes here 🌻 Get your free widening your window toolbox here --- 🦋 work with me 1:1 therapeutic yoga Personalised support for anxiety, sleep issues, stress or back pain. Take a look here therapeutic workshops and retreats Small, supportive sessions focused on anxiety, deep rest or back health, blending yoga, breathwork and evidence-based education. Come join us here vinyasa flow 200 hour yoga teacher training A welcoming, practical, neuroscience-informed training for people who want to teach yoga, or just learn more about it. Dive in, here

9 min

09/14/2025

39. An afternoon Yoga Nidra pick-me-up

Do you ever get that afternoon slump? Your body is busy digesting lunch, your morning coffee has worn off, and you feel like you could just rest your head on your desk and zzzz....? This podcast episode is designed for you, at that exact moment. Ok, so practising Yoga Nidra in the middle of your office might not end up being relaxing, but hopefully you have a quiet place you can go, or your have some working from home days... and when you do, this is your practice! All you need to do is get somewhere you'll be safe and comfortable and soften your gaze or close your eyes... we'll do the rest. 👀 See the shownotes here 📖 Get your free guide: Why your energy dips in the afternoon (and what helps) here Keep this Yoga Nidra bookmarked for anytime you need an energy reset 👇 --- 🦋 work with me 1:1 therapeutic yoga Personalised support for anxiety, sleep issues, stress or back pain. Take a look here therapeutic workshops and retreats Small, supportive sessions focused on anxiety, deep rest or back health, blending yoga, breathwork and evidence-based education. Come join us here vinyasa flow 200 hour yoga teacher training A welcoming, practical, neuroscience-informed training for people who want to teach yoga, or just learn more about it. Dive in, here

12 min

09/07/2025

38. Nadi shodhana: The what, why and how

Feeling frazzled, foggy, or overstimulated? This episode is your invitation to slow down, balance your nervous system, and discover one of yoga’s breath practices: Nadi Shodhana - also known as Alternate Nostril Breathing. This simple yet powerful pranayama practice is a game-changer for creating balance, clarity, and calm in your life. 🙌 We cover: 🫁The Sanskrit meaning of Nadi Shodhana and its traditional purpose. 🫁 What it is: The meaning behind Nadi Shodhana and how it works to balance your body and mind. 🫁 Why it’s used: The science-backed benefits, including lowering heart rate and oxygen consumption, increasing heart rate variability (HRV) and vagal tone, improving attention and reducing rumination and anxiety, and more! Whether you’re new to pranayama or looking to deepen your practice, this episode will leave you feeling inspired to incorporate Nadi Shodhana into your routine. Resources + links mentioned: 👀 See the shownotes here 💻 Free Guided Nadi Shodhana Practice, join us here 🙏 Learn more about the fullness of yoga here --- 🦋 work with me 1:1 therapeutic yoga Personalised support for anxiety, sleep issues, stress or back pain. Take a look here therapeutic workshops and retreats Small, supportive sessions focused on anxiety, deep rest or back health, blending yoga, breathwork and evidence-based education. Come join us here vinyasa flow 200 hour yoga teacher training A welcoming, practical, neuroscience-informed training for people who want to teach yoga, or just learn more about it. Dive in, here

7 min

08/31/2025

37. A Yoga Nidra for the five layers of you

This week’s episode is something a little different; it's a gorgeous Yoga Nidra practice, guiding you through the five layers of you. What to expect: A guided Yoga Nidra you can follow lying down or seatedExploration of the five layers of you: physical, energetic, mental, wisdom, and blissA chance to soften the body, calm the mind, and connect with your inner steadiness- - - Useful resources: 💻 See the shownotes here ✨ Ep 36 - An introduction to the five layers of you, listen here 📖 Free Journal Prompts - To get the most out of this practice, download the free Five Layers of You journal prompts - a printable sheet to help you reflect after the practice and integrate your insights into daily life. Get yours here 🙏 Practice tip - This episode is best done somewhere safe, warm, and comfortable; ideally with blankets, cushions, in fact, anything that helps you feel supported and relaxed. 🎧 Press play when you’re ready to rest, release, and reconnect (and don't forget your free journal prompts!) --- 🦋 work with me 1:1 therapeutic yoga Personalised support for anxiety, sleep issues, stress or back pain. Take a look here therapeutic workshops and retreats Small, supportive sessions focused on anxiety, deep rest or back health, blending yoga, breathwork and evidence-based education. Come join us here vinyasa flow 200 hour yoga teacher training A welcoming, practical, neuroscience-informed training for people who want to teach yoga, or just learn more about it. Dive in, here

19 min

08/24/2025

36. An introduction to the five layers of you

If you’ve ever felt stuck, overwhelmed, or out of sync with yourself, understanding the five layer of yoga can give you a practical, transformative way to feel better; physically, mentally, and emotionally. I’ll be breaking down each layer, from the most tangible (your physical body) to the most subtle (your bliss layer), and showing you how they’re all interconnected. Plus, I’ll share how you can use these layers as “routes in” to improve how you feel, whether that’s through movement, breath, or mindset (or all 3!) Here’s what we cover: 🪷 The Physical Layer: Your skin, bones, muscles, and everything you can touch 🪷 The Energetic Layer: Your breath and vitality, and how frazzled energy is tied to frazzled breathing 🪷 The Mental Layer: Your thoughts, emotions, and inner dialogue, and how they shape your energy and body 🪷 The Wisdom Layer: Your inner compass, insight and intuition 🪷 The Bliss Layer: That deep sense of peace and joy You’ll learn how to use these layers to shift your state, whether you’re feeling anxious, exhausted, or just out of sorts. By the end, you’ll have three powerful “routes in” to create more clarity, calm, and connection in your daily life. --- Useful resources: 💻 See the shownotes here 🤩 Last week’s episode: If you missed last week’s deep dive into prana and pranayama, go back and give it a listen! It’s packed with insights on how your breath shapes your energy. Listen here 🗓️ Next week’s episode: Get ready for a guided Yoga Nidra meditation that will take you through these exact five laters, can't wait! As always, happy practising! --- 🦋 work with me 1:1 therapeutic yoga Personalised support for anxiety, sleep issues, stress or back pain. Take a look here therapeutic workshops and retreats Small, supportive sessions focused on anxiety, deep rest or back health, blending yoga, breathwork and evidence-based education. Come join us here vinyasa flow 200 hour yoga teacher training A welcoming, practical, neuroscience-informed training for people who want to teach yoga, or just learn more about it. Dive in, here

15 min

08/17/2025

35. The other 7 limbs of yoga

When most people think of yoga, they picture the physical postures; the asana. But there’s so much more to yoga… In this week’s All of Yoga podcast, we're exploring the Eight Limbs of Yoga - but with a twist! You're probably already familiar asana (limb 3), so this episode is The Other 7 Limbs. 🥰 Expect to hear how the yamas, niyamas, breathwork, and meditation can become practical tools for daily life, helping you reduce stress, and feel more joy… without spiritual bypassing. (I also share a personal story from 2020, when yoga philosophy helped me navigate one of the most challenging years of my life.) Whether you’re new to yoga philosophy or have studied it before, this episode is packed with insights you can start using right now. Enjoy! --- Useful resources: 💻 See the shownotes here 🤩 Watch our free masterclass - Yoga: Beyond the asana here --- --- 🦋 work with me 1:1 therapeutic yoga Personalised support for anxiety, sleep issues, stress or back pain. Take a look here therapeutic workshops and retreats Small, supportive sessions focused on anxiety, deep rest or back health, blending yoga, breathwork and evidence-based education. Come join us here vinyasa flow 200 hour yoga teacher training A welcoming, practical, neuroscience-informed training for people who want to teach yoga, or just learn more about it. Dive in, here

29 min

08/10/2025

34. How stressed are you? (And what to do about it)

We often think of stress as big, dramatic moments, like panic, overwhelm, emotional breakdowns. But the truth is that stress is often subtle, sneaky, and chronic. In this episode, we explore: 🧠 How stress affects your brain and body, even when you don’t realise it 😴 The lesser-known signs of chronic stress, including trouble sleeping, irritability, brain fog, and more 🧘‍♀️ How yoga helps you build nervous system resilience and break the stress cycle 🔁 Why you don’t have to “wait until things calm down” to start feeling better If you’ve ever said “I’m fine” while secretly feeling frazzled or exhausted… this one’s for you. Resources & links mentioned: 🎧 Episode 1: Yoga Nidra for Deep Sleep, listen here 💻 See the shownotes here --- 🦋 work with me 1:1 therapeutic yoga Personalised support for anxiety, sleep issues, stress or back pain. Take a look here therapeutic workshops and retreats Small, supportive sessions focused on anxiety, deep rest or back health, blending yoga, breathwork and evidence-based education. Come join us here vinyasa flow 200 hour yoga teacher training A welcoming, practical, neuroscience-informed training for people who want to teach yoga, or just learn more about it. Dive in, here

7 min

All of Yoga

41. Sleep beautifully from tonight - a bedtime nervous system reset

40. Widening your window of tolerance

39. An afternoon Yoga Nidra pick-me-up

38. Nadi shodhana: The what, why and how

37. A Yoga Nidra for the five layers of you

36. An introduction to the five layers of you

35. The other 7 limbs of yoga

34. How stressed are you? (And what to do about it)

Trailer

All of Yoga - Trailer

About

Information

All of Yoga

Episodes

41. Sleep beautifully from tonight - a bedtime nervous system reset

40. Widening your window of tolerance

39. An afternoon Yoga Nidra pick-me-up

38. Nadi shodhana: The what, why and how

37. A Yoga Nidra for the five layers of you

36. An introduction to the five layers of you

35. The other 7 limbs of yoga

34. How stressed are you? (And what to do about it)

Trailer

About

Information