The ability to consciously regulate your breath allows the body to leave a state of stress (fight or flight) and enter into a state of calm (rest & digest).

The breathing technique you will learn today is called box breathing. It is a simple technique that you can do anywhere, including at a work desk, while waiting in a queue, or in a cafe.

HOW TO DO THE BOX BREATHING

1. Before starting, sit with your back supported in a comfortable chair and put your feet on the floor. You can also sit on the floor with your spine straight.
2. Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs through your nostrils.
3. Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
4. Begin to slowly exhale for 4 seconds.
5. Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.