3 TAKE 20 DEEP BREATHS

How can breathing affect energy? ‘The way we breathe has a big impact on our biochemistry, in particular on our ability to use body fat as fuel,’ says Dr Weaver.

The root of this energy issue is the fact that most of the time many of us are in fight or flight mode. ‘Not so long ago, we only got a burst of adrenaline – one of the main stress hormones – when our body communicated that our life was in danger. But now we get it constantly, from drinking caffeine and living under pressure,’ she says. ‘However, the body can’t discern between adrenaline from a threat and the adrenaline of three cups of coffee!’

When you are in fight or flight mode, the body switches to its fastest source of fuel, glucose. The cycle is: wake up tired, drink coffee, get an afternoon slump, crave sugar, eat sugar, need alcohol to relax, don’t sleep properly, wake up tired.

What you want, is to switch to burning the body’s slower, more steady fuel, which is fat. To do this, switch on your relaxation response with long, slow breathing. WHAT TO DO: Rather than your usual short, sharp chest breathing, practise diaphragmatic deep breathing. When you inhale through your nostrils, feel your belly expand, gently pause, then slowly exhale back out through your nostrils. If you’re at a desk, take 20 long, slow breaths like this every hour. Or do 20 long breaths when you wake up in the morning, before you sleep, at red traffic lights or when you boil the kettle. Yoga, Pilates meditation and tai chi are all effective, too, as they’re breath-focused practices.