Mindfulness and breathing quickies

You do not need a retreat, candles or a perfectly silent room. A few minutes of slow breathing or mindfulness can help you feel calmer. The NHS says its breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere. Harvard Health explains that slow, deep breathing can counter the body's stress response.

The NHS 5-count breath

1. Get comfy, sitting, standing or lying down, with your feet flat if you are sitting or standing.
2. Let your breath flow deep into your belly, without forcing it.
3. Breathe in gently through your nose, counting steadily from 1 to 5 if that helps.
4. Breathe out through your mouth, counting from 1 to 5 again.
5. Repeat for at least 5 minutes.

You might not reach 5 at first. That is fine. The NHS says you will get the most benefit if you do it regularly, as part of your daily routine.

Mindful mini-moments

• 5-4-3-2-1 grounding: notice 5 things you see, 4 you can touch, 3 you hear, 2 you smell and 1 you taste.
• Mindful sip: really notice the warmth, smell and taste of your tea.
• Body scan: slowly move attention from your toes to your head, noticing without judging.
• Wave watching: picture thoughts as waves that rise and roll away.