In moments of overwhelm, panic and anxiety, one of the first tools I go back to again and again is the power of long, deep breathing. In for 4, hold for 4, out for 6. Repeat.

All of the adrenaline building up inside is telling you to do the opposite. To breathe short, sharp, shallow breaths, so that you can be ready to run away from danger. Your heart rate starts increasing and your sympathetic nervous system triggers into ‘fight, flight or freeze mode’. Sound familiar?

Even just a few longer, deep breaths, "slows you back down, you re-inhabit your body and your pre-frontal cortex comes back online" (via @brenebrown in conversation with @gwynethpaltrow on the @goop podcast).

As @drlibby says in her book The Invisible Load: “If your life was truly in danger, you would never be able to breathe this way.”

Usually I find it a powerful technique to bring me back in the room in a work context such as when I'm mid challenging conversation or before presenting, but in the current climate it's been really helpful to ground me back in the present when my brain starts catastrophising. If you’re interested in finding out more about applying this and other great approaches to your ability to receive feedback, sign up for the waitlist for The Art of Receiving Feedback Online Course here.

As well as @brenebrown and @drlibby, some other advocates I follow who advocate the power of breath include @mind_bright_, @healthywholeme and @breathewithjames.