😴 I love Yoga Nidra! Join my free 7-day Yoga Nidra challenge, starting 19 October. A different guided practice each day, in your own time. Save your spot here 

---

Sleep. 

We all know we need it,  but how many of us get a solid eight hours each night?! But, you know, the thing that annoys me about that questions is that so many of the people I work with *know* they need eight hours of slumber, but they can't get it; their simply isn't the time, or their mind is whirling so much they can't nod off.

So, this is five practical, actually useful things that you can do today to works towards a full night's sleep, tonight. I'm sure you'll be familiar with some of them, but a handy reminder can be super useful, right?

---

💤 free challenge: 7 days of yoga nidra

I love Yoga Nidra! Come and practise it with me for seven days. Each day, I'll send you a guided Yoga Nidra to practise - different lengths, different focuses, different intentions.

You don't need to know anything about Yoga Nidra, nor be "good at meditation", you don't even need to be able to clear your mind! You just need to get comfortable and let me guide you.

🗓️ starts mon 19 october 

💻 online & self-paced

😴 save your spot 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, ...

😴 I love Yoga Nidra! Join my free 7-day Yoga Nidra challenge, starting 19 October. A different guided practice each day, in your own time. Save your spot here 

---

Get snuggled up in bed, and pop this night time Yoga Nidra on 💤

You can expect to be guided through a calming consolidation of today, before relaxing deeply into a body scan, connecting with the breath, and hopefully drifting off to dreamland. 

Sweet dreams 💜

---

💤 free challenge: 7 days of yoga nidra

I love Yoga Nidra! Come and practise it with me for seven days. Each day, I'll send you a guided Yoga Nidra to practise - different lengths, different focuses, different intentions.

You don't need to know anything about Yoga Nidra, nor be "good at meditation", you don't even need to be able to clear your mind! You just need to get comfortable and let me guide you.

🗓️ starts mon 19 october 

💻 online & self-paced

😴 save your spot 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, ...

In yoga, prana is your vital life force. It’s not something you can see or touch, but it’s certainly something you can learn to feel, understand, and work with.

This meditation is a gentle introduction to prana, combined with a practical check-in to help you notice what is nourishing your energy, and what may be depleting it.

Through simple awareness of your breath, body and mind, you’ll begin to:

• connect with your internal energy state
• understand how your day is affecting you
• explore the relationship between breath and nervous system
• gently shift from feeling overwhelmed to feeling more steady

We’ll also touch on the foundations of pranayama - not just as breathing techniques, but as a way of working with your energy through the breath.

This practice is both reflective and regulating, and you can return to it whenever you need a deeper check-in with yourself, a reset during a busy or overwhelming day or a gorgeous moment to reconnect with your energy and priorities.

Enjoy!

---

If you’re thinking “I want to understand how to actually use my breath to change how I feel”, then I’d love you to join me for my free workshop:
Pranayama: Ancient Practice, Modern Science 

In this workshop, we’ll explore:
🫁 how breathing affects your nervous system
🫁 how to move from feeling overwhelmed to steady
🫁 how to practise safely and effectively

The details:

🗓️ Wednesday 17th June

⏰ 12:30

💻 Held on zoom 

💛 Save your seat to join live, or get the recording 

---

💤 free challenge: 7 days of yoga nidra

I love Yoga Nidra! Come and practise it with me for seven days. Each day, I'll send you a guided Yoga Nidra to practise - different lengths, different focuses, different intentions.

You don't need to know anything about Yoga Nidra, nor be "good at meditation", you don't even need to be able to clear your mind! You just need to get comfortable and let me guide you.

🗓️ starts mon 19 october 

💻 online & self-paced

😴 save your spot 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, ...

In this episode, we explore the science of slow breathing, a super simple and effective way to regulate your nervous system, including how your breath reflects your internal state, how it influences your brain and body, and how to use it to move from stress to calm.

👉 You’ll learn

• Why your breath changes when you’re stressed
• The link between breathing and the nervous system
• What the relaxation response is
• How slow breathing activates the parasympathetic nervous system
• The role of the vagus nerve in calming the body
• How breathwork supports emotional regulation and clarity

👉 The science of slow breathing

When you slow your breathing - particularly by lengthening your exhale - several important physiological changes occur:

• Activation of the parasympathetic nervous system (rest and repair mode)
• Stimulation of the vagus nerve, supporting calm and safety
• Reduction in heart rate and muscle tension
• Improved emotional regulation via increased prefrontal cortex activity

This is known as the relaxation response - the antidote to stress.

👉 Free workshop: Pranayama: ancient breath practices, modern science
If you’d like to understand breathwork more deeply - not just how to do it, but why it works - join this free workshop

👉 Useful episodes
🫁 Nadi Shodhana: The what, why and how - listen here
🤪 How stressed are you? (and what to do about it) - listen here

---

💤 free challenge: 7 days of yoga nidra

I love Yoga Nidra! Come and practise it with me for seven days. Each day, I'll send you a guided Yoga Nidra to practise - different lengths, different focuses, different intentions.

You don't need to know anything about Yoga Nidra, nor be "good at meditation", you don't even need to be able to clear your mind! You just need to get comfortable and let me guide you.

🗓️ starts mon 19 october 

💻 online & self-paced

😴 save your spot 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, ...

Doing more is not the answer!

This episode is a guided meditation centred around brahmacharya - one of the yamas in yoga philosophy.

Often translated as chastity, or celibacy, brahmacharya can also be understood as:
📖 where you place your energy
📖 how your actions align with your intentions
📖 living in a way that supports your future self

If you’ve been feeling stuck in cycles of doing or you feel like you're constantly trying to “get on top of things”… this practice is for you. 💛


In this meditation, you’ll be guided to:
•Reflect on your daily habits and patterns
•Notice how you spend your time, energy, and attention
•Visualise your future self and what matters most to them
•Gently explore whether your current actions are aligned with that vision


This practice is perfect for:
💜 the end of a busy or overwhelming day
💜 moments where you feel stuck in “doing mode”
💜 times when you want to reconnect with your direction and values


Go deeper
If this resonates, come on over to my free workshop:
🧠 Yoga and the Brain: Why Yoga Changes the Way You Think and Feel - book your free space here

---

💤 free challenge: 7 days of yoga nidra

I love Yoga Nidra! Come and practise it with me for seven days. Each day, I'll send you a guided Yoga Nidra to practise - different lengths, different focuses, different intentions.

You don't need to know anything about Yoga Nidra, nor be "good at meditation", you don't even need to be able to clear your mind! You just need to get comfortable and let me guide you.

🗓️ starts mon 19 october 

💻 online & self-paced

😴 save your spot 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, ...

When I first started teaching yoga (I won't say when 👀), I almost never got asked about the immune system. 

Fast forward to now, and the following question - or a variation of it - comes up almost weekly: "How can yoga support my immune system?"

Whether it's feeling like you've just recovered from one bug and then you go down with another, or you're struggling with a suspected autoimmune disorder, the immune system seems to be central to our awareness of how we are.

A resilient immune system:

1. Responds quickly to genuine threats

2. Does not overreact to harmless stimuli

3. Switches off inflammation when appropriate

4. Returns to balance after illness

And yoga can help build immune resiliency 🥳 - we explore how in this episode!

🧠 Free workshop - yoga and the brain

Expect a bridge of modern neuroscience with traditional yoga practices; helping you understand exactly how breath, movement and awareness work together to change how you think and feel. 

🗓️ Wednesday 29.04

 ⏰ 12:30

💻 Held on zoom. Book your space to join live, or receive the recording here

---

💤 free challenge: 7 days of yoga nidra

I love Yoga Nidra! Come and practise it with me for seven days. Each day, I'll send you a guided Yoga Nidra to practise - different lengths, different focuses, different intentions.

You don't need to know anything about Yoga Nidra, nor be "good at meditation", you don't even need to be able to clear your mind! You just need to get comfortable and let me guide you.

🗓️ starts mon 19 october 

💻 online & self-paced

😴 save your spot 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, ...

When you think of self care, you might picture a bath, a walk, or a quiet moment with a cup of tea.

And while those things can be helpful, there is another aspect to self care:

Future you self care  - Small, intentional actions that make your life easier tomorrow, next week, and beyond.

In this episode, we look at how stress affects the brain, why traditional self care doesn’t always work when you’re overwhelmed, and how simple, practical steps can help you feel calmer, clearer, and more in control.

🧠 What you’ll learn
• Why stress changes the way your brain works
• The role of the amygdala and prefrontal cortex in stress and decision-making
• Why self care isn’t always about relaxation
• How “future you self care” helps reduce overwhelm
• Simple ways to support your nervous system in daily life


🌿 Go deeper - free workshop
🧠 Yoga and the brain - why yoga changes the way you think and feel
This workshop explores the science behind that change in feeling, because when you understand what yoga is doing to your brain, you can start to use, and adapt your yoga practice to change how you feel. 

This is a science-backed, accessible exploration of the impact that yoga has on your brain, your stress response and your emotional wellbeing. 

Save your spot to join us live or get the recording, here 

--- 

Related episodes

• How stressed are you? (and what to do about it), listen here

• Nadi Shodhana: The What, Why and How, listen here

---

💤 free challenge: 7 days of yoga nidra

I love Yoga Nidra! Come and practise it with me for seven days. Each day, I'll send you a guided Yoga Nidra to practise - different lengths, different focuses, different intentions.

You don't need to know anything about Yoga Nidra, nor be "good at meditation", you don't even need to be able to clear your mind! You just need to get comfortable and let me guide you.

🗓️ starts mon 19 october 

💻 online & self-paced

😴 save your spot 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, ...

We all know that moment in the afternoon when your energy dips, and you really struggle to focus.

And often, our instinct is to push through - another coffee, another task, more effort.

But what if what you actually need… is a pause and a pick-me-up?

In this episode of the All of Yoga podcast, I’ll guide you through a short, layered practice - your yoga tiramisu - designed to help you reset your nervous system, clear mental load, and return to your day feeling more energised and focused.

Enjoy!

--- 

💻 See the shownotes here 

☕️ Free guide: Why your energy dips in the afternoon, get yours here

---

💤 free challenge: 7 days of yoga nidra

I love Yoga Nidra! Come and practise it with me for seven days. Each day, I'll send you a guided Yoga Nidra to practise - different lengths, different focuses, different intentions.

You don't need to know anything about Yoga Nidra, nor be "good at meditation", you don't even need to be able to clear your mind! You just need to get comfortable and let me guide you.

🗓️ starts mon 19 october 

💻 online & self-paced

😴 save your spot 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, ...

As trainees start to prepare for our yoga teacher training, I send over a few journal prompts, just to get cogs turning about the ups and downs of life, how and why things happen, and much more. 

One of these is about, what I call: putting your order in. 

I realise that this can be very emotive, but, I ask trainees to think of a time that something happened in their life, that they didn't want, and they didn't like. But, when they look back on it, they realise that that situation led to something good - maybe they learnt something about themselves, or they learnt a new skill, or they met someone... or something else. 

With that in mind, isn't it a good thing that we can't put our order in. 

If you could put your order in for exactly how you want your life to happen, you wouldn't have ordered that challenging thing, and so, you never would have had the growth that followed. 

---

💻 See the shownotes here

🧠 Free lesson, all about the inner tug of war between your prefrontal cortex and your amygdala, get yours here

---

💤 free challenge: 7 days of yoga nidra

I love Yoga Nidra! Come and practise it with me for seven days. Each day, I'll send you a guided Yoga Nidra to practise - different lengths, different focuses, different intentions.

You don't need to know anything about Yoga Nidra, nor be "good at meditation", you don't even need to be able to clear your mind! You just need to get comfortable and let me guide you.

🗓️ starts mon 19 october 

💻 online & self-paced

😴 save your spot 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, ...

😴 I love Yoga Nidra! Join my free 7-day Yoga Nidra challenge, starting 19 October. A different guided practice each day, in your own time. Save your spot here 

---

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.

💻 See the shownotes here

---

💤 free challenge: 7 days of yoga nidra

I love Yoga Nidra! Come and practise it with me for seven days. Each day, I'll send you a guided Yoga Nidra to practise - different lengths, different focuses, different intentions.

You don't need to know anything about Yoga Nidra, nor be "good at meditation", you don't even need to be able to clear your mind! You just need to get comfortable and let me guide you.

🗓️ starts mon 19 october 

💻 online & self-paced

😴 save your spot 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, ...