Yoga, Mindfulness, and the Practice of Law: Finding Stillness in a Fast-Moving Profession
By Paige van der Westhuyzen (formerly Snyders)
Let’s address the elephant in the room: for many lawyers, yoga still sits somewhere between a “stretching class” and “a bit too woo-woo to take seriously.” Images of incense, chanting, and handstands might not immediately resonate with a profession grounded in precision, logic, and urgency. But strip away the stereotypes, and what remains is something far more practical (and arguably essential) for modern legal practice.
The word yoga comes from the Sanskrit word yuj, meaning “to yoke” or “to unite” which refers to the integration of mind and body. At its core, yoga is not about contorting your body into impressive shapes. Physical postures (asana) are only one of eight limbs of yoga. Equally important are practices of breath control (pranayama), concentration, and mindfulness—tools that directly support cognitive performance, emotional regulation, and resilience.
And those are not abstract benefits. They are measurable, trainable, and highly relevant to the way lawyers work.
The Reality of Legal Practice: Speed Over Stillness
Law is, by nature, reactive. Emails, client demands, court deadlines—everything pushes toward immediacy. The expectation is often to respond quickly, think sharply, and perform under pressure.
But here’s the problem: constant reactivity comes at a cost.
When we operate in a continuous state of urgency, the nervous system shifts into a sympathetic (“fight or flight”) mode. This isn’t just a mental state; it’s a physical one. Breathing becomes shallow, heart rate increases, muscles tighten, and the body subtly prepares for threat, even when the “threat” is just an email or a deadline.
That physiological state directly shapes how we think and respond. It narrows attention, reduces patience, and makes reactive behaviour more likely. Over time, it erodes clarity, increases irritability, and contributes to burnout—not because of the work itself, but because of the state the body is held in while doing it.
In practical terms, this can look like:
• Reacting instead of responding
• Missing nuance in communication
• Increased stress and reduced patience
• Difficulty transitioning off work, even outside office hours
Ironically, the very qualities that make a good lawyer (sharp thinking, attention to detail, sound judgment) are compromised when the body is constantly in a heightened state of stress.
Yoga as a Tool for Regulation, Not Escape
This is where yoga and mindfulness become relevant—not as an escape from legal practice, but as a tool to enhance it.
One of the most accessible and effective techniques is breath regulation.
A simple pattern—inhale for three seconds, exhale for six seconds—can activate the parasympathetic nervous system (“rest and digest”). This shift helps lower heart rate, reduce cortisol levels, and bring the body back into a state of balance.
This isn’t theoretical. Research in neuroscience and physiology consistently shows that controlled breathing can:
• Improve focus and decision-making
• Reduce stress and anxiety
• Enhance emotional regulation
• Increase resilience under pressure
And the best part? It takes less than 30 seconds.
The Power of the Pause
In legal practice, one of the most underrated skills is the ability to pause. Between stimulus and response, there is a moment—a small window where choice exists. Yoga and mindfulness train us to recognize and expand that window.
• Instead of immediately replying to a contentious email, you pause.
• Instead of reacting defensively in a negotiation, you pause.
• Instead of letting stress dictate your tone or judgment, you pause.
That pause changes everything. It’s not just a mental shift—it’s a physiological one, where the body moves out of reactivity and the mind regains access to clearer judgment.
It allows for:
• More intentional communication
• Better strategic thinking
• Reduced emotional reactivity
• Stronger professional relationships
This is not about slowing down your work. It’s about sharpening the quality of your response.
Beyond the Physical: The Broader Scope of Yoga
While physical movement can be beneficial—especially in a profession that often involves long hours at a desk—it is only one aspect of yoga.
Other elements include:
• Breathwork (Pranayama): Regulating the nervous system and improving mental clarity
• Meditation: Training attention and reducing mental noise
• Mindfulness: Cultivating awareness of the present moment
• Ethical principles (Yamas and Niyamas): Guiding professional integrity and self-discipline
Together, these practices create a framework for sustainable performance—not just productivity, but longevity in the profession.
Practical Integration for Lawyers
The idea is not to overhaul your schedule or commit to hour-long practices every day. The most effective approach is simple, consistent integration.
Some practical entry points include:
• Before a meeting or call: Take three slow breaths (in for 3, out for 6)
• Before responding to a difficult email: Pause for 10–15 seconds
• During the workday: Briefly check in with your posture and breath
• At the end of the day: Spend a few minutes in stillness before transitioning home
These small practices add up overtime. They shift how you experience stress, how you communicate, and how you perform.
Sustainability in the Legal Profession
The legal profession is demanding—and it is not becoming less so. If anything, the pace continues to accelerate.
The question is not whether stress exists; it is how we relate to it.
Yoga and mindfulness offer a way to stay grounded within that pace. They do not remove pressure, but they change how we respond to it. They create space for clarity, for intentionality, and for a more sustainable way of working.
And perhaps most importantly, they remind us that we always have a choice.
Final Thought
You don’t need to become a yogi. You don’t need to attend daily classes or adopt a new identity.
All that’s required is awareness and a willingness to experiment with small shifts.
Start with one breath.
Then another.
And see what changes.
Because in a profession built on precision, judgment, and communication, the ability to pause might be one of the most powerful tools we have.
About the author:
Paige Marie-Celine van der Westhuyzen (formerly Snyders) is a lawyer based in Calgary, Canada, originally from South Africa. Her early years were shaped by a deep connection to movement, including competing as a gymnast at a national level. When she stepped away from the demands of the sport to pursue her legal career, yoga became a natural outlet—initially as a physical practice, but quickly evolving into a deeper exploration of mindfulness, presence, and self-awareness. She completed her yoga teacher training in Cape Town in 2020 and has been teaching ever since. Yoga remains a central part of how she approaches both her personal and professional life.
Reference Page:
Abrahams, Matt. Think Faster, Talk Smarter. 2023.
Chödrön, Pema. When Things Fall Apart. 1997.
Kolk, Bessel van der. The Body Keeps the Score. 2014.
Lasater, Judith Hanson. Living Your Yoga. 2000.
Yoga Life. Teacher Training Manual and Workbook. 2021.
