Have you ever caught yourself in a quiet moment? You feel relaxed and still, and can sometimes notice how you are breathing. If you can’t remember a time when this happened during the chaos of life, the next time you are relaxed, take some time to realise how your breathing and your body feels. Perhaps this might be in that liminal kind of space when you first wake up, or just before you drop off to sleep. During stress, our bodies tense, our heart rate, breathing and blood pressure goes up. In rest the opposite should happen. However, if we live in chronic stress, we can easily forget how to relax fully.

Breathing has an impact on the whole body, and learning some techniques and exercises that we can practice when we need to can help reduce tension and stress. This calming breathing technique takes just a few minutes and can be done anywhere, and like any practice, will be most beneficial if you can weave it into your daily routine. 

It can be done standing up, sitting in a supportive chair (no slouching!), or lying on a bed or yoga mat on the floor.

Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.

If you're lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight, or bend your knees so your feet are flat on the floor.

If you're sitting, place your arms on the chair arms.

If you're sitting or standing, place both feet flat on the ground. Whatever position you're in, place your feet roughly hip-width apart.

• Let your breath flow as deep down into your belly as is comfortable, without forcing it.

• Try breathing in through your nose and out through your mouth.

• Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.

• Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful.

• Keep doing this for 3 to 5 minutes.

Some people find that concentrating on their breath actually provokes panic and hyperventilation. If this happens to you, look for another way to relax.