Top Tip

Practice 2-Minutes of Box Breathing: Three times a day, take two minutes to consciously practice Box Breathing. Inhale slowly to a count of 4, hold your breath for a count of 4, exhale slowly to a count of 4, and hold your breath out for a count of 4. Repeat this cycle for two minutes.

• Why: This powerful technique directly calms your autonomic nervous system, effectively reducing sympathetic (fight-or-flight) activity and increasing parasympathetic (rest-and-digest) activity. This helps to quiet your 'inner alarm,' lowering cortisol, balancing neurotransmitters, and bringing your body back into a state of physiological calm, even if external stressors remain. It's a direct signal to your body that you are safe.