There are plenty of ways to find calm when you feel stressed or overwhelmed – and not all of them involve a 90-minute massage. Nature has given us a design feature that can help us do this any time, any place, anywhere. All you need is your breath and five minutes (or less) of your time.

Understanding and using breathing purposefully is a major skill that can enhance every aspect of your life. By breathing deeply, you allow the diaphragm to drop downward and the rib cage to expand, creating more space for the lungs to inflate which, in turn, increases the oxygen flowing into the body.

This will eventually help the pace of your heart to slow down and create feelings of calmness and relaxation.

1-2-1 BREATHING TECHNIQUE

What’s involved? One part inhale, two parts exhale, one part pause.

How does it work? Unlike other breathing exercises, this shifts your nervous system from action mode to rest, with an almost instant effect When should I do it? Any time you feel stressed or anxious. Do it lying down at home, sitting at your desk or on your commute to work.

Step 1 Place one or both hands over your belly button

Step 2 Breathe in, inhaling through your nose. Feel your hands rise a few centimetres, then fall as you exhale

Step 3 Try this gentle rhythm: three seconds inhale; six seconds exhale; three second pause. If that’s comfortable, extend each part of the breath (so 4-8-4, or 5-10-5)

Step 4 Repeat for three minutes and feel your whole body completely relax

Richie Bostock is founder of Xhale Breathwork, a company dedicated to sharing basic breathing techniques with the masses. He has trained under multiple breath masters, such as Wim Hof, Judith Kravitz and Dan Brule

@thebreathguy xhalebreathwork.com