Try soothing rhythm breathing

It’s a classic tip but a wealth of research backs claims that slow breathing patterns can help activate the body’s calming parasympathetic system, reducing heart rate and cortisol levels.

Professor Maratos recommends soothing rhythm breathing, where the exhale is equal to or slightly longer than the inhale. “You could breathe in for a count of four, hold for two and breathe out for five, hold for two… in a rhythmic repetitive pattern. It sometimes helps to use the internal mantra ‘mind slowing down’ on one outbreath, ‘body slowing down’ on the next, to keep your mind focused on the breathing,” she says.

Press a settling acupressure point

Five element acupuncturist Asha Chong recommends two acupressure points you can discreetly press as you hold your hands under a desk. To shift the nervous system into a parasympathetic state, Chong recommends trying the following:

Locate the fleshy depression where the thumb and index finger bones meet in a V-shape. It can often feel tender.
Apply gentle but firm pressure using your thumb tip, and massage in a circular clockwise motion for two to three minutes.
Focus on the breath, taking slow, deep inhales and long, full exhales as you do this.

“You should feel some relief within the first few minutes. Repeat this throughout the day when the symptoms return.” She adds that this point shouldn’t be stimulated if you are pregnant.

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