It is important that you restrict the uplink rate to a value below the capacity of your Internet connection and your Your Freedom profile. For example, if you are behind a DSL connection that gives you roughly 380 kbit/s uplink speed and you are using BasicFreedom (256 kbit/s), set this to approximately 250/8 = 31 kB/s. If you are using FreeFreedom, 7 kB/s is a good value. Enhanced/Total users need to see what works best for them, a value of 30 or 40 kB/s appears to be reasonable.
If you are a Total user you should have a look at the Profile panel in the Your Freedom client. Choose one of the server ports assigned to you and configure it as "Listen" port. If you are not a Total user, choose "No listening mode". Yes, it will slow you down.