Breathe yourself calmer IN 60 SECONDS

Feeling frazzled? These easy techniques will help you de-stress-fast!

- ALI HORSFALL

Frantic and feeling on edge? Bogged down by money worries? Stress affects us all – 29% of Brits say they’ve experienced it in the last month*. But the good news is that when it comes to handling soaring stress levels, one of the best tools that you have is your breath. With a little practice, better breathing can become a daily habit that helps you to feel more in control.

‘Breathing is yours to own, and when you know how to use it, you can do it anywhere,’ says breathing expert Stuart Sandeman, author of Breathe In, Breathe Out (£16.99, HQ). Try his top tips to feel calmer today.

HOW TO… EXHALE AWAY STRESS

If you’re feeling anxious, worried, overwhelmed and panicked, or you can’t sleep – then breathe out these feelings with a long exhale, suggests Stuart. ‘A prolonged out-breath activates your parasympathetic response. If you calm your breath, your mind will follow.’

• Breathe in through your nose for a count of four, feeling your belly rise.
• Hold your breath for a count of four, keeping calm and still. 
• Breathe out through your mouth for a count of eight. Drop your shoulders, relax your face, your jaw, behind your eyes, even your forehead.
• Repeat as much as you need until you feel relaxed.

Are you breathing right?

‘It’s almost impossible for you to feel good, think straight and sleep well if your breathing is out of whack,’ says Stuart. And despite the fact that we all inhale and exhale over 20,000 times a day, most of us do it incorrectly. Try these simple changes to create better habits.