Perhaps you have been feeling not quite yourself lately. Tired, low in mood, or lacking the energy you would normally have. Maybe sleeping too much or too little, losing interest in usual activities, or finding it hard to concentrate.
These can all be signs of SAD, Seasonal Affective Disorder, a mild but recurring form of depression that manifests at specific times of the year. We often associate it with autumn and winter, though some people also experience a summer form.
Winter-pattern SAD often causes oversleeping, difficulty getting out of bed, tiredness, cravings for carbohydrates, low energy, and a lack of motivation or drive.
Summer-pattern SAD may manifest as poor sleep, weight loss, and anxiety.
SAD is closely linked to reduced sunlight, which affects the body's internal clock and alters melatonin and serotonin production, the key factors in our mood and energy.
Please note: if symptoms cause significant distress, seek professional advice or support.
When We Hibernate Too Early
Psychologically, we also influence how this season affects us.
In my own teaching, I often encourage students to slow down during autumn and winter, to pause, rest, and hibernate. It is a natural and essential part of the cycle.
However, I have noticed that sometimes we begin this retreat too hastily and immediately dampen the inner energy that is still buoyant. We shut down before winter truly arrives, dimming our inner vitality.
What we need is balance: rest without stagnation, stillness without dullness, softness without collapse.
In yogic language, there is a concept representing this inner energy, which is called Agni, or in English, fire. It symbolises our constant inner vitality and the way we digest all nourishment.
To stay healthy and steady, Agni needs to be balanced: neither too hot nor too cold. In cases of SAD, Agni is depleted, and we need to replenish it.
Reviving Agni: The Fire That Keeps Us Steady
Agni represents more than digestion and absorption. It is our metabolic and psychological spark, the warmth that fuels motivation, clarity, and a sense of lightness.
When Agni is balanced, we feel bright, curious, and alert.
When it is weak, we feel heavy, cold, sluggish, and uninspired, mirroring the symptoms of SAD.
To support Agni during darker months, we can introduce simple daily rituals that nourish and awaken this inner flame.
Five Ways to Keep Your Inner Fire Burning
Light
Each morning, stand by a window or step outside for a few minutes to receive the daylight. Allow the light to reach your eyes and skin. This resets your internal clock and supports a more stable mood. Morning light triggers cortisol production, the hormone that signals to the body it is time to be alert and ready for the day.
Breath
While grounding breath practices remain essential, this is also the time to incorporate a warming and activating one.
Try Core Breathing, as outlined below. Alternatively, if you are more advanced, consider the gentle Kapalabhati (Skull-Shining Breath), or the ancient practice of Agni Sara.
These practices stimulate abdominal circulation and awaken the solar energy in the navel centre, a direct way to rekindle inner warmth and vitality.
How to practise Core Breathing: place your hands on the belly. Inhale and feel it moving forward. As you exhale, gently draw the abdominal muscles in. Avoid excessive force. Work with control and awareness. Inhale again and allow the abdomen to release. Repeat for a couple of minutes.
Precautions: practise on an empty stomach, softly and attentively. Do not practise if you are pregnant, have had abdominal surgery, or are experiencing abdominal pain.
These techniques suit morning practice best. In the evening, return to slow, calming breathwork to prepare for rest.
Movement and Nature
Keep the body mobile with somatic stretches, mindful yoga, or daily walks. Fluid movement supports lymph flow, joint mobility, and emotional resilience. Autumn nature has its own quiet beauty; spending time in it is worthwhile.
Nutrition and Immunity
Choose warm, nourishing, slow-cooked meals. Add spices such as ginger, cumin, cinnamon, and turmeric to stoke inner heat. Avoid excess cold or raw foods that can dampen Agni.
Sleep and Stimulation
Aim for sufficient sleep and limit screen time. Engage in creative or nourishing activities, such as reading, writing, gentle music, or social connection, to keep the mind engaged and bright.
A Closing Thought
As the outer sun fades, remember that you carry an inner source of warmth. Through breath, movement, and awareness, it is possible to maintain vitality through the darker months and arrive at the other side feeling steady.
If you would like to explore this work further, the breathwork and pranayama classes run throughout the year, both online and in person.