Returning Inward: Lessons from Winter

And slowly we approach the “heart of winter” here in the Southern Hemisphere, also known as Winter Solstice. This day marks the longest night of the year and the gentle beginning of the return of the light of the sun. This is a beautiful time to engage in ritual and self-care practices to support our body-mind, nervous system and general wellbeing.

If we draw a parallel between the seasons and the different states of the nervous system, winter would be related to the rest-and-digest, or parasympathetic, state. Winter invites us, alongside all of nature, to rest and restore our body-mind in preparation for a new cycle or season. To align with the season is to move inwards; into reflection, into ritual, into deep nourishment and into engagement with gentle restorative practices.

In this context, practices like Pranayama or Breathwork can be incredibly supportive in increasing our capacity for ease, particularly if we have a tendency to feel challenged by the cold weather and reduced light exposure. As the breath will always mirror the state of your nervous system — and vice versa — practices of gentle and rhythmic breathing can help us shift from the sympathetic nervous system (fight or flight) into the parasympathetic nervous system (rest and digest). This shift alone can reduce stress, improve digestion, enhance sleep and boost overall wellbeing. 

When it comes to our skin, it can be interesting to know that both the skin and the nervous system develop from the same embryonic layer and share a continuous dialogue known as the skin-brain axis. When the nervous system has a greater capacity for self-regulation, the entire body, including the skin, is better able to repair. When the nervous system has less resilience or less capacity for self-regulation, it creates a whole chain of bodily changes, including a weaker skin barrier, increased cortisol levels and potential inflammatory responses. 

A consistent breath practice can be a pathway into a more resilient nervous system and into a truly nourishing winter.

Breathwork Practice: Box Breathing 

Box breathing is a gentle breathing technique in which all four parts of the breath are the same length, forming a mental “box”.

Before you start:

• Sit or stand comfortably with relaxed shoulders. 
• Breathe gently rather than taking the deepest breath possible.
• If breath-holding feels difficult, reduce the count or skip the holds.
• Stop if you feel lightheaded and return to your normal breathing.

Inhale slowly through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly for a count of 4.
Hold again for a count of 4.

Repeat for 6–8 rounds. If a count of 4 feels uncomfortable, you can shorten it or lengthen it while keeping all four phases equal. Visualising the four equal sides of a square can
help keep the rhythm.

This practice is simple and can be done anywhere.

About the Author 

Layla Prates is an experienced Yoga Teacher and Somatic Movement Educator whose work explores the connection between movement, breath, nervous system health and wellbeing. She is passionate about helping people reconnect with the wisdom of the body, the rhythms of nature and their own innate capacity for healing and growth.