The Christmas rush is upon us – can you feel it in the air? Social invitations are coming in thick and fast. End of year school events are happening all the time, and even if they are virtual, they carry some stress. There’s Christmas shopping to do in a year when most of us have avoided going to the shops. There is a build up of pressure around, so let’s have a look at two things you can do to help stay CALM and FOCUSED.


In yoga we call it 4-part breathing, but it is a technique gaining popularity as “box breathing”, because you visualize it as a square, or box of four-square breathing.

Regular practice of the technique can heighten performance and concentration while also being a powerful stress reliever. This technique can be beneficial to anyone, especially those who want to meditate or reduce stress. It’s used by everyone from athletes to U.S. Navy SEALs, police officers, and nurses. You may find it particularly helpful if you have any type of anxiety or lung issue.

Before you get started, make sure that you’re seated upright in a comfortable chair with your feet flat on the floor. Try to be in a stress-free, quiet environment where you can focus on your breathing.

Keep your hands relaxed in your lap with your palms facing up, and focus on keeping posture upright. This will help you take deep breaths.


Sit upright, slowly exhale through your mouth, getting all the oxygen out of your lungs. Focus on this intention and be conscious of what you’re doing.


Inhale slowly and deeply through your nose to the count of four. In this step, count to four very slowly in your head.

Feel the air fill your lungs, one section at a time, until your lungs are completely full and the air moves into your belly.


Hold your breath for another slow count of four.


Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen.

Be conscious of the feeling of the air leaving your lungs.


Hold your breath for the same slow count of four before repeating this process.


This system regulates involuntary body functions such as temperature. It can lower blood pressure and provide an almost immediate sense of calm.

The slow holding of breath allows CO2 to build up in the blood. An increased blood CO2 enhances the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic system. This produces a calm and relaxed feeling in the mind and body.

It can also help treat insomnia by allowing you to calm your nervous system at night before bed.

Another tool in your toolkit is the product I’ve developed with Mel Owen-Browne as part of the Q Drops. This is our best seller in the Equilibrium range and is available to purchase from me for $25 per bottle.

Q CALM is part of the Equilibrium range from Q Drops and can also help with people who feel stressed, anxious, overwhelmed, shock, grief, trauma.

If you need more personalised support you can book in to see me for a consultation via the website, or call on

0415 847 429.

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