There’s sufficient evidence that intentional deep breathing can calm and regulate the body. Box breathing works through the slow holding of the breath that allows carbon dioxide to build up in the blood, this triggers your vagus nerve when you exhale, which in turn stimulates your parasympathetic system. It lowers your blood pressure and provides an almost immediate sense of calm. Before starting, find a comfortable position and close your eyes.
1. Take a deep breath in through your nose while mentally counting to four. Focus on filling your abdomen and lungs with air.
2. Now, hold your breath while counting to four. 
3. Exhale slowly through your mouth while mentally counting to four. 
4. Repeat steps 1 to 3 at least three times or until you can feel yourself enter a state of calmness

Good news for
dark chocolate fans 🍫

With Easter around the corner, we thought that we would share some egg-cellent news 😍. Researchers from Monash University examined the long-term benefits of flavonoids that are found in dark chocolate. They concluded a regular healthy serve (four small squares) could lower the risk of stroke and heart attack. Another study revealed that eating an average-sized dark chocolate bar (40g) each day reduced levels of cortisol (stress hormone). So, this Easter we recommend opting for quality over quantity and buying a premium-quality block containing a minimum of 70% cocoa. Also, try eating mindfully (SLOWLY!) so you can fully experience the aroma and flavour of the chocolate. Read more here.