You don't need a retreat to use your breath. You need two minutes and a reason.
The physiological sigh
Two inhales through the nose (one full breath, then a short top-up), followed by a long, slow exhale through the mouth. Repeat three to five times. It's one of the quickest ways to settle down when you're wound up.
Box breathing
In for four, hold for four, out for four, hold for four. Repeat for a couple of minutes. Popular with people whose jobs are stressful in very different ways.
When to use it
Before a big meeting, after a hard session, or lying awake at 2am. If breathing exercises make you dizzy or anxious, stop and breathe normally.
If stress or anxiety is affecting your life most days, it's worth talking to a professional. Our mental-health guides in Know can help you find one.
