As December gathers pace; with festive plans, full diaries and the year’s final push, it’s common to feel stretched, scattered… and running on empty! But one of the most effective ways to support your nervous system this month takes less than a minute, costs nothing, and can be done anywhere.

This month’s tip? Take five slow, mindful breaths each day.

It might sound too simple to matter, but this small habit can make a measurable difference to your stress response, mood, and even your sleep.
Slow breathing techniques have been shown in many studies to stimulate the parasympathetic nervous system, the ‘rest and digest’ state that calms the body and mind. Deep, slow exhalations in particular help lower heart rate, reduce cortisol (your main stress hormone), and shift you out of fight-or-flight mode.
One study found that just five minutes of slow breathing significantly reduced blood pressure and anxiety markers. Even brief moments of breath awareness have been linked to improved emotional regulation, better sleep, and increased feelings of wellbeing.

Try this:

Sit or stand comfortably and soften your shoulders. Inhale gently through your nose for a count of 4. Pause for a second, then exhale slowly through your mouth for a count of 6. Repeat 5 times. The key is the longer exhale; that’s what tells your brain you’re safe, which helps to quiet the body’s stress response.

This simple breathing practice acts as a reset, helping you meet the season with a clearer head, a calmer nervous system, and a little bit more space between the stimulus and the stress.

3 easy times to take mindful breaths

1. First thing in the morning, before coffee, phone or school runs – ground yourself in stillness.
2. In a queue or in the car – use everyday pauses as an opportunity to reset.
3. At night in bed – let your breath gently guide your body into rest.

Charlotte runs Plume Nutrition, where she offers support and advice for weight management, controlling cravings, sleeplessness, stress and increasing energy levels. Find out more at plumenutrition.com