KEEP CALM AND BREATHE

THE beauty of mindful breathing is you can do it on a park bench or while waiting for the train. No special kit is required. Aim to do this exercise once in the morning and once in the afternoon, every day if you can.

Find a comfortable place where you won’t be disturbed.

Sit up straight, perhaps resting your back against a wall (don’t lie down or you might fall asleep).

Close your eyes and breathe in slowly and deeply through your nose.

When you’ve reached the natural point where you want to exhale, breathe out slowly through your mouth. Get into a steady rhythm.

Slowly shift your focus to the sounds around you. Don’t analyse them. Just listen quietly and experience them.

When other thoughts arise in your mind, don’t engage them, but let them drift out of your mind and return your attention to what you can hear.

Set a timer on your phone and start with three minutes, building up to ten minutes, increasing the time as you become more proficient.