Breathwork – or pranayama in yoga – is essential in times like these. Conscious breathing techniques help bring our focus inward and centre us whenever we feel a little wobbly.

Jen Buddington, yoga teacher at PureGym, recommends the ‘box breath’ technique for anyone experiencing sadness, anxiety, stress, pain and sleeplessness. “Intentional deep breathing can calm and regulate the nervous system,” she says. “This simple technique can be practised anywhere at any time, but try it routinely at the start and end of each day to give your auto nervous system moments of calm.”

How to do ‘box breath’

Find a quiet space and sit comfortably with palms facing up and your feet flat on the floor.
Inhale slowly through the nose to a slow count of four, filling your lungs before moving into your abdomen.
Pause – hold your breath for another count of four.
Exhale through your mouth for another count of four, completely emptying the lungs and abdomen.
Pause – hold your breath for another count of four. This is one round. Repeat until settled.

If you’re new to box breath, start with counts of two then three, before building to four.

Yoga teacher Hannah Barrett recommends ‘golden thread breath’: “It’s an exercise that works for anyone who’s looking for grounding, empowerment and release from emotional pain. Lengthening the exhale helps to activate our parasympathetic nervous system, the ‘rest and digest’ system that calms any stress response.”

Yoga for unsettled times: how to use postures and breathwork to ground yourself