Hi and welcome. I’m Camilla from Prana Estate, I’m so glad you’re here.

You don’t need to sit a certain way or clear your mind for this one. You can do it lying in bed, standing at the kitchen bench, or sitting in your car once it’s parked. Please don’t do it whilst you’re driving.

Let’s start by dropping your shoulders a little, and placing one hand on your chest or your belly, wherever it feels comfortable.

We’re going to breathe in through your nose for a count of four, and out through your mouth for a count of eight. The long breath out is the important part. If eight feels like too much, let it be six. Please breath deeply through your belly, not in your upper chest.

Let’s start. Breathe in, 2, 3, 4.

And out, slowly, 2, 3, 4, 5, 6, 7, 8.

Again. In through your nose nice and deep, 2, 3, 4.

And a long breath out, like you’re slowly fogging up a window. 2, 3, 4, 5, 6, 7, 8.

Once more. In, 2, 3, 4.

And out, letting your jaw soften. 2, 3, 4, 5, 6, 7, 8.

Again. In, 2, 3, 4.

And out, letting your shoulders drop away from your ears. 2, 3, 4, 5, 6, 7, 8.

Now I’ll go quiet and you keep going on your own. In for four, out for eight. If your mind wanders to your list of things to do, that’s ok, its normal. Just come back to the next breath out.

Let your breathing go back to normal now.

Notice if anything feels even a tiny bit different. Maybe your shoulders, maybe your chest or maybe nothing yet. That’s fine. This is a practice, not a test.

You can come back to this any time when your head is running at a million miles an hour at midnight, or when the day is getting too loud for you to think clearly. You’ve got a minute to spare. That’s all it takes.

Take care of yourself now and always.