Longer breath out

Find a position you can stay in for a few minutes. Sitting is fine. So is standing, or lying down.

If it feels right, close your eyes. If not, let your gaze rest somewhere low and still.

Breathe in through your nose, at a normal pace.

Now breathe out slowly, a little longer than the breath in.

Again. In, comfortably.

And out, slowly, as if you're letting air out of a tyre.

Keep going like this on your own. In for about four. Out for about six.

If your mind goes back to your inbox, or to whatever was pressing a minute ago, that's normal. Come back to the breath out.

Let your shoulders drop a little on each breath out.

One more time, in.

And a long, slow breath out.

In a moment, we'll finish.

Notice how you feel now, without needing it to be different.

You can use this anywhere: before a meeting, in traffic, or at your desk. Nobody needs to know.

When you're ready, open your eyes, and carry on with your day.