Innholdsfortegnelse for March 2022 i Psychologies

WATCH – Death On The Nile sees Kenneth Branagh reprise the role of detective Hercule Poirot as he investigates the honeymoon murder of a young heiress. Out 11 February. LOOK – Grayson’s Art Club at Bristol Museum and Art Gallery celebrates lockdown masterpieces inspired by the second series of Grayson Perry’s TV show. Until September. LISTEN – On My Last Eggs is the podcast every perimenopausal woman needs, with the host Rachel New speaking candidly to experts and celebrities about ‘the change’.…

What a lovely read your feature ‘Make it a Christmas to remember’ (January edition) was, and packed full of good advice. The end-of-year holidays can induce a special type of hysteria: buying multiple gifts, eating too much and spending time with extended family who may have differing political views. There is no shortage of reasons to get stressed out! But I’ve always loved Christmas and really look forward to the holiday season. Nowadays my favourite aspect of Christmas is coming together with family and friends for uninterrupted and extended quality time, and to have the chance to remind loved ones how much I appreciate them. Gifts can convey gratitude, but I’m also aware of the impact of extreme consumption on our planet, from wrapping paper to plastic packaging. Your words…

“Let me tell you how the last few months of being 39 went. First up, I got the flu. I spent 10 days in bed, shaking and shivering and thinking I was about to die. Then I broke up with my boyfriend. And finally, wary of starting my 40s with the reputation as a Covid superspreader, I cancelled my birthday party. I went into a new decade tired, fed up and single. Weirdly, this is similar to how I started my 30s, except then the party went ahead and all feelings were drowned by booze. In the intervening years I have ‘done the work’. I’ve read self-help books, learned how to feel emotions rather than eat through them and embraced my inner hippy in the name of self-love. So I…

Used as one of the main ingredients when brewing beer, and hailing from the cannabis family, there are no legal issues where hops are concerned – just a bounty of relaxation benefits. This herbaceous perennial is famed for its cone-shaped flowers, the hops themselves, which contain a number of valuable compounds to help calm and soothe. Herbalists have traditionally used dried hops as a nervous-system soother, muscle relaxant and sleep inducer, but latterly this plucky little flower has also been found to be beneficial for nervous indigestion and reducing stress and anxiety. The chair of the British Herbal Medicine Association, Chris Etheridge, shares some of the main benefits of hops and advises how to introduce them into your routine… Ramp up relaxation If, like many people, you struggle to switch…

Emma Palmer introduces five easy ways to bring the principles of ecotherapy into your life: 1 Research your locality Set yourself a project to find out about your local area’s unique environment. What sort of soil is your house sitting on? Is there a particular type of wildflower in your immediate area? What birds visit your garden or windowsill? Collect your findings in a notebook. 2 Let your feet walk you Next time you go for a walk, instead of defaulting to your normal route, let your feet guide you and see where you end up. Soften your gaze and slow your pace, allowing your mind to quieten as you tune into your body’s movements, step by step. 3 Find your special place Choose a nearby green…

After 25 years at the forefront of coaching and coach  training in the UK, I remain fascinated by the psychology of human experience and behaviour. As pioneers of coaching to the highest standards, our focus is to inspire personal growth and make the world a brighter place through exceptional coaching. More than 4,000 people have completed our International Coach Federation (ICF) ACTP-accredited training and students leave as confident coaches ready to make a difference. HOW COACHING CHANGED MY LIFE When she felt the world was changing around her and she was struggling to keep up, Rhiannon Penny, a mortgage broker, partnered with the Barefoot-trained coach Kirsty Birnstiel. Rhiannon has now left her job to start her own business and says her relationship with her family is the best it’s ever…

Armed with psychological awareness, it’s time to address the elephant in the room: the financial burden. Esther O’Brien, a money coach, is adamant I should not be footing the bill if my children are earning. ‘The lesson they need to learn is that living expenses do not come for free,’ she says. ‘Society has changed and children are staying home for longer, but it does not mean that they are your financial responsibility for ever. It’s about what each family can manage and having a conversation.’ To figure out how my personality influences my handling of the situation, she wants to determine my ‘money type’. She asks me to take a quiz by The Money Coaching Institute – and the results are no surprise. ‘The quiz reveals that you are…

“Why do I feel distressed talking about my past? Q It’s been 20 years since I left my first marriage, but I still get upset by questions about it. I lived in fear of my ex-husband and for ages I’d get heart palpitations and couldn’t breathe if I was in the same room as him – at parents’ evenings, for example. I hardly see him now that our children are grown up, but someone asked me recently, ‘Did he actually hit you?’ and I choked on the answer. Can you help me with this? You are under no obligation to answer anyone else’s questions, but it sounds as if it might be helpful for you to work out what you want to say in these instances, and how to frame…

Liam James Collins, a coaching trainer and co-founder of The Coaching Masters, shares five reasons why we should all give our grey matter time out: Rest plays a critical role in the functioning of our immune system. Taking a break can help 2 your body repair and restore, ensuring it is functioning properly. When we work our minds intensely we can become preoccupied and lose sight of initial goals. Taking a break can help you realise what you need to get done, help create a clear 3 plan and give you a newfound viewpoint. If we’re not rested it’s easy to get distracted and prioritise pointless tasks, because we feel we should be working. Taking breaks can help you establish where you should be focused, and channel your priorities. Plus,…

Add cardamom to herbal tea or hot chocolate for an easy way to include it in your diet, or try Alison Cullen’s tasty cardamom cracker recipe: • Mix 250g plain or spelt flour, ½ tsp baking powder, ½ tsp ground cardamom and ½ tsp salt. • Add 40ml olive or rapeseed oil and 100ml water. • Knead to make a soft dough and refrigerate for at least an hour. • Roll the dough to 5mm thick and cut out cracker shapes (roll again if you prefer a flatbread consistency). • Preheat the oven to 200°C, 180°C, gas mark 6 and bake for 10 minutes (if you’ve gone for the thicker crackers, flip them on the other side for 2-3 minutes more).…

• Do strength work. Simple exercises, such as squats and lunges, building up to jumping squats and walking lunges are beneficial. Do step-ups on the stairs, single-leg squats off a chair and the plank position to strengthen your core. • Mix it up. If you don’t feel like running, go for a cycle or a swim instead. • Push through the first 10 minutes. The start of a run is always the hardest, especially as you get older, when warming up takes a bit longer. Know it’s going to happen and just run-walk for the first 10 minutes, adding in a few skips and sidesteps. • Try going off-road. Walk if it’s hilly or difficult terrain, but using footpaths rather than roads will add variety and you’ll see more interesting…

1 Remove reminders of the previous career. I used to have lots of magazines with my published articles on the shelves next to my desk. I packed them away into a box and then a cupboard, because I knew I needed the physical representation of my old career to be out of sight. But Quilliam advises against throwing out items too soon as you may want to look back. 2 Make a list of what you need to move forward. ‘Even if it’s difficult to spend time thinking about negative experiences, write down the things on which you want to achieve closure,’ says Quilliam. ‘If you want to talk to a boss before you go to express a grievance, think calmly and sensibly about what you need to say. Commit…

If your dog is suffering from post-lockdown separation anxiety, read on for advice on how to help your pooch adjust to days with a little less of you in them… • Don’t make a big thing about going out or coming home. The more exciting it is when you come home, the harder it is for the dog to manage when you’re not there. • Gradually build up the time that you leave a dog alone, from a few seconds initially, and give them as much space and freedom within the home as is safe. • Don’t be tempted to get a second dog to keep a dog company. If your dog is panicked when you’re not there, it’s about not being able to cope without you, and another dog…

Influence might be an art, but the science helps. Researchers have come up with nine tactics that people actually use in the workplace. Some of these are ‘hard’ tactics. They get the leader’s ideas into action, but don’t invite others for input. This might be useful in an emergency or crisis. However, while they may seem slower at first, ‘soft’ tactics get people more involved, so have greater impact in the long term. Give these three key approaches a go: RATIONAL PERSUASION This has elements of hard and soft approaches: a direct request, backed up by facts and logical argument. It doesn’t work as well if you lack power or authority. You might try saying: ‘Given what our competitors are doing, the facts suggest three reasons for moving ahead with…

Eve Boggenpoel has been practising yoga and meditation for 25 years. Self-taught initially, her formal yoga journey began with a Iyengar teacher when she learnt to value the significance of good alignment, and went on to include vinyasa and yin styles with inspirational teachers Shiva Rea, Sarah Powers and Simon Low. In 2013, Eve studied to become a yoga teacher at triyoga in London, under the expert guidance of Mimi Kuo-Deemer and Jean Hall, and is a member of The British Wheel of Yoga. She is a qualified homeopath and health journalist, and in 10-minute Yoga Calm brings together her intuitive understanding of healing and a deep appreciation of yoga and meditation.…

Arrive Easy cross-legged pose (p16) Take a few Abdominal breaths, inhaling through your nose and exhaling through your mouth. If necessary, count each breath to lengthen the out-breath until you feel calmer and your heart rate begins to slow down. Then complete the Grounding breath pranayama on the previous page. Warm-up Easy twist (p17) Heart awakener (p18) Cat flow (p19) Complete two rounds. Poses 1 Mountain pose (p20) Allow your breath to settle, then take five or more long slow breaths, with your eyes closed. Direct your out-breath down your legs and through the soles of your feet. Be aware of your back body. When you feel more centred, inhale to sweep your arms out to the side and overhead. On an exhale, take your arms out to the…

PAUL MCKENNA ‘Visualise the future you want, then take mental steps backwards to the present day to understand the path that’s needed to reach it,’ advises the world-renowned hypnotherapist Paul McKenna on page 24, as he reveals the power of positive thinking. BETHAN O’RIORDAN You can be a mother to grown-up children still living at home without being a martyr, says the psychotherapist and parenting expert Bethan O’Riordan on page 76. Find out how to navigate parental responsibility in a still-full nest without compromising their independence, or your own. ELEANOR TWEDDELL Changing careers, whether through choice or circumstance, can feel a lot like going through a break-up, says the coach and author Eleanor Tweddell on page 108. Take steps towards saying goodbye to the old you to make space for…

1 Love To Cook by Mary Berry (Ebury, £26) features 120 easy recipes  from the queen of the kitchen, whether you want a quiet dinner or to entertain friends. 2 Sugar, I Love You by Rayneet Gill (Pavilion, £20) is  a dessert lover’s dream, with indulgent cheesecakes, bakes and ice creams to satisfy any sweet tooth. 3 Home Cocktail Bible by Olly Smith (Quadrille, £20) contains 200 classic and new tipples  to suit every taste, along with essential mixing knowledge for wannabe home bartenders.…

My counsellor, Thank you for everything. I lost my mum in tragic circumstances over 20 years ago and am still grieving her loss. You helped me process it and now, finally, after all these years, I have begun to heal. You gave me valuable insights into what happened and how this experience has shaped the person I am today. You helped me understand the situation at a deeper level to give me clarity. You listened and spent time trying to understand my whole experience – my sadness and my loss and, for that, I will always be grateful. You made me feel valued. My experience has been difficult and you helped me acknowledge that it has been extremely hard and anyone in my place would have felt the same. Gently,…

Hops are generally very safe to use, although it’s a good idea to talk to your doctor before trying if you suffer from depression. Hops can be enjoyed in many forms, from a warm brew to a tincture or capsules. The herb Hops can be purchased as a dried herb and added to boiling water for a relaxing bedtime brew. Try Baldwins Hops, from £3.99 baldwins.co.uk The tincture Enjoy hops in tincture form for a great night’s sleep. Dormeasan Valerian-Hops by A. Vogel, from £4.75 avogel.co.uk The capsule For an easy-to-take tablet, try THR-approved Herbal Store Sleep Aid, £2.68 amazon.co.uk…

“Bernadette* has been a ghost hovering in the recesses of my mind for many years. That fragile girl and I were best friends at the age of five and, while I was a timid child, she was beyond terrified… Of the tadpoles we kept in jars, the silkworms we fed mulberry leaves for pink thread and the well-meaning teachers who tried to separate us. Kindred spirits in our rocky family circumstances, as the stronger one, I protected Bernadette – so thin her bony knees were broader than her thighs – from the rambunctious children who teased her, chased her and mocked her meagre lunch. I held her tiny hand and spoke for her when she was mute and tearful because her father had been unspeakably cruel to her the night…

KIRSTY BIRNSTIEL I worked as a make-up artist in TV and film for years. I loved the creativity, but the best thing about it was working with people. I have always been fascinated by what makes a person tick. After I had my son, I decided to use my passion for people for good and became a counsellor. A couple of years ago I trained with Barefoot because I knew I could offer more as a coach. It has a different energy and I wanted to be goal-focused and forward-looking. My aim is to help women from all walks of life build their confidence. Often women come to me when they are at a crossroads. They are unsure about what they want, or don’t have the tools to get what…

SWEET NOTHINGS  Indulge in everyone’s favourite aphrodisiac, chocolate! The Mindful Cook chocolate-making kit, £47, themindfulcook.co.uk Learn how to make your own rich, dark chocolate at home with this online course created by the food and eating coach Josie Buck. Everything you need, including ethically sourced ingredients and moulds, is included. Smash Kiss cake, from £23.99, sweettreebybrowns.co.uk This creamy Belgian chocolate shell is packed full of an assortment of delicious milk chocolates. It’s designed by Sweet Tree by Browns to be whacked like a piñata, and you can personalise it! Divine chocolate hearts, £3, divinechocolate. com Divine is the only Fairtrade chocolate company co-owned by cocoa farmers, and these hearts live up to the brand name. They taste heavenly, velvety smooth and very…

Whether it’s a spark of attraction when you meet someone for the first time or the recognition that you’ve found that most precious of assets, a new friend, you will notice not only how someone looks and what they say, but how they make you feel. Beyond the usual social dance of two human beings getting to know each other, there is another introduction occurring: the meeting of two nervous systems. Now experts are beginning to believe that it is how this interaction plays out, rather than your relative intellects or the hobbies you may have in common, that will dictate how you feel in that person’s presence. This interplay – between your nervous system and someone else’s – is called co-regulation. But we are not just passengers in this…

What if someone told you there was an exciting new exercise they’d seen on Instagram, which you could do in as little as 20 minutes a day, that would lift your mood, raise your energy levels, reduce stress, shrink your waist and generally make you feel like a happier human? And, most surprisingly of all, it won’t cost you a thing. We bet you’d be grabbing your phone and frantically searching for this new wonder cure, right? Well, it turns out there is an exercise that ticks all those boxes, apart from the ‘new’ bit: running. And while it might sound like hype, it’s so good for women in midlife it’s a wonder we’re not being urged to do it by the government. But before you turn the page because…

Stay on track Polar Ignite 2 fitness watch, £199.50, runandbecome.co.uk If you don’t want to wear a tracker that looks like it was stolen from a 12-year-old boy in 1986, this is the one for you. It’s customisable with various straps and faces, and tracks heart rate, sleep and recovery. This watch will even make workout suggestions based on your goals and let you access weather reports, music and push notifications as you run. Aftershokz Aeropex headphones, £149.95. runnersneed.com Uptempo tracks or inspirational podcasts are great motivation, but you need to stay safe and be aware of your surroundings. We love these next-generation ’phones that enable you to listen to your chosen sounds through your cheekbones, leaving your ears open. They also have noise-cancelling mics for calls…

“There’s a lot we can learn from nature at this time of the year. With many trees dispelling their foliage, those with bare branches hug the big skies of winter days, from city streets to country lanes. Winter trees are not dead. The loss of leafage is a way for them to conserve their energy in order to rest and prepare for new shoots in the spring. Rest is the goal. The journal comes into its own in the winter months, offering seasonal messages of slowing down, going inwards and making precious and much-needed space and time to rest. What looks like loss is not loss at all, as the novelist Paul Theroux reminds us: ‘Winter is a season of recovery and preparation.’ One of my clients booked a couple…

Is one dog year equivalent to seven human years? The simple answer is no. It might be a useful approximation for an adult dog, but it’s way offfor the early stages of a dog’s life. For example, dogs hit puberty at around six months old – when was the last time you saw a three-year-old boy who needed a shave? A better way to think about it is to imagine that a dog has their 21st birthday when they turn two. After that, add five dog years for each human year that passes. For large breeds, it might be closer to six or seven dog years for every year, as larger dogs tend to have a shorter life expectancy, especially the giant breeds. Extract from ‘What Dogs Want’ by Mat…

When we go through tough times, it can make us feel different from others and as if we are not responding how we should. Societal beliefs about emotions and happiness have a part to play here: we believe we should be coping and happy all the time, but that is unrealistic. Common humanity is about recognising difficult emotions and suffering as part of life, something we all experience that binds us, rather than separates us. Start by noticing when you are judging your emotions, responses and experiences. You may be telling yourself it’s not ‘normal’ to feel like this, that nobody else feels this way, or you may be calling yourself odd. It could be more subtle, such as saying ‘I should be coping’ or ‘other people cope better than…

In the West, yoga is often seen just as a way to stretch and condition the body. But this ancient practice is so much more than that. Yoga is a complete system of exercise, breathing, meditation and relaxation that helps you deal with the demands of life. Far from just a feel-good workout, it has a host of clinically proven physical and mental benefits, from easing aches and pains and reducing blood pressure to alleviating insomnia, depression and stress. THE ROOTS Yoga originated around 5,000BC from an ancient Indian philosophy called Vedanta, which emphasises the connection between mind and body. The word yoga is derived from the Sanskrit word ‘yuj’ which means ‘yoke’ or ‘union’. This is because over time, doing yoga helps connect your body and mind, bringing you…

‘Be less interested in the form of the pose and more interested in your experience of the pose’ Esther Ekhart A friend of mine has a blog entitled ‘the mat is my friend’, which is a wonderful way to approach your yoga practice. Each time you get on your mat, it’s an opportunity to get to know yourself more and to discover what it means to listen to and trust your body – which is, after all, your best teacher. Your body knows its limits, and will soon let you know all about it if you push it too hard. On the other hand, if you respond to what it needs, whether that’s a fast-paced wake-up routine or a calming evening sequence, you’ll invariably feel better after your session than…

Change is going to come ‘How do I begin to change the habits of a lifetime?’ (February edition) was a game changer for me. Many of us have habits that we’d like to alter. And the good news is, after reading your expert’s advice, it seems it’s never too late to do things differently. Changing habits may not be easy, but going about it in the right way can help our chances of success. We are all creatures of habit. Some of them good, some of them bad. To stop doing something that has become habitual didn’t seem possible to me previously, but since reading your article, I believe I am quite capable of change. My list starts with exercising more because I’ve become lazy. Health changes, even later in…

Throwing everything up in the air and changing career is never easy, but when your professional highlights include interviewing Clint Eastwood, Cate Blanchett and Dame Helen Mirren, working with the Duke of Cambridge and appearing on our TV screens for more than 20 years, it’s perhaps harder still. Nevertheless Kate Silverton has no regrets about leaving journalism and dedicating herself to helping young people and their parents. Last summer, shortly after releasing her debut parenting guide, There’s No Such Thing As ‘Naughty’, she stepped down from news presenting to concentrate on counselling primary and secondary-age schoolchildren as part of her training to become a qualified child therapist. By the time this interview is published, Silverton will ‘be very much ensconced’ in her new profession, just weeks away from completing a…

A quality becomes a strength when it is right for you and the situation. A quality becomes a weakness when it is either overdone or underdone for you and the situation. For example: Think about the overdone and underdone qualities in your life and notice where your qualities are in balance and have become strengths. Ask: What is the impact of the overdone qualities in your life? What is the impact of the underdone qualities in your life? What action do you need to take to dial up or dial down your qualities so that they become strengths?…

Many people arrive in therapy in what could be described as a state of emotional (self-)neglect. Perhaps they’re in the habit of being overly self-critical, frequently tolerate disrespect or never ask for help. As a consequence, I have been teaching people to care for (or love) themselves for more than a decade now. In explaining the concept of self-care, I invariably invoke the notion of an ordinary, good parent, one who cares and protects without being either authoritarian or permissive. Someone who recognises and responds to an immediate need but balances it against future risks: ‘You can stay up a bit later, but you will have to do your homework first.’ In short, self-care is about making life better for your future self. This means that incredibly mundane tasks, such…

As humans, we often think about our appearance and may even harbour concerns about our perceived flaws. But while many of us have negative thoughts from time to time, for people who experience body dysmorphia, low body confidence can take on a whole new meaning. A better understanding of this condition can allow us to spot the signs when we, or someone we love, needs help, and ensure we have empathy for how they feel. Radha Modgil, a medical doctor, and experts from the Mental Health Foundation, shed a light on body dysmorphic disorder (BDD), commonly called body dysmorphia. They offer reassurance, expose potential causes and symptoms, and share tips on how we can help ourselves and others. What is BDD? “Body dysmorphia can be all-consuming for a person and…

Circle the answers that most closely apply to you, then add up the symbols. Read the section, or sections, you circled most to identify your barriers to lasting love 1 Your ideal relationship is based on mutual ■ Honesty ............................................. ♥ Support ............................................. ◆ Trust .................................................. • Respect ............................................. 2 In past relationships, you’ve spent too much time ♥ Doing things to please the other person ......................................... ◆ Being jealous for no reason ............. • Focusing on differences .................. ■ Overthinking things that never happened .............................................. 3 Your biggest relationship worry is ♥ Doing all the giving but not getting enough back ........................... ◆ Being cheated on .............................. • Being trapped with the wrong person ....................................... ■ It all going wrong and leaving you vulnerable ...................................... 4 Life would be…

Bellies are full, PJs are on, the home is cosy and the wolf has backed away from the door. My two children are watching a film with a deafening soundtrack that pierces right through me, and I can barely hear the news on the radio as I put on a load of washing and finish up in the kitchen. I have brought home the bacon, kept house and nurtured my young for another day. ‘How old are your little ones?’ you might ask, and the answer is somewhat embarrassing for all three members of my nuclear family: my kids are in their 20s and, while I adore the bones of them, I am worn down by this level of parental care, not to mention financial support, which they still need…

January is naturally a time for early nights and the perfect point in the year to get into a good bedtime routine. The ideal time to hit the hay? Between 10pm and 11pm. New research from The University of Exeter found that going to bed in this window carries a lower risk of developing heart disease compared with earlier or later bedtimes. Researchers think that early or late bedtimes may be more likely to disrupt the body clock, with adverse consequences for cardiovascular health. Hoping to get into bed earlier? Try setting an alarm an hour before bed to remind you to start winding down.…

Part of the fiery ginger family, spicy cardamom has a more subtle flavour, making it a great addition to a variety of meals. The punchy pods come in two colours: green and black. The green have a sweet flavour, perfect for drinks and desserts, while the black are subtly smoky, ideal for savoury dishes. They may be diminutive, but the health benefits of cardamom are plentiful, says the nutritionist Alison Cullen, from balancing blood sugar and boosting blood flow to calming anxiety and supporting your immune system. Stress saviour ‘Feeling anxious from time to time is completely normal and there are a number of easy lifestyle tweaks you can make to stay calm and relaxed – including adding a little cardamom to your diet,’ says Cullen. ‘A 2017 study on…

One thing that puts some women off running is the impact on their pelvic floor after childbirth and as they approach menopause. ‘If you’re leaking urine, feel heaviness, dragging or bulging, then you should seek advice before running because your symptoms may worsen,’ says Emma Brockwell, a physiotherapist. If you’re feeling OK down there, it’s still important to do pelvic floor exercises as you get older, because the decline in oestrogen levels can lead to weakening of the pelvic floor (as many as half of women over 50 experience some urinary leaking regularly). ‘Pelvic floor dysfunction does not mean you can’t ever return to running,’ says Brockwell. ‘You may just need to build up gradually with a programme of strength training and pelvic floor exercises, but it’s important that you…

“The key to successful leadership is influence, not authority” Ken Blanchard Q I’ve taken on an exciting project, but I’m scared I will be unsuccessful. I’ll have to persuade people on my boss’s level and from other departments to get on board. In the long run, the idea will make life easier and save money for the firm, now s no one s . How I As your career develops, the actions that you take start to affect more and more people, so feeling scared is normal and doesn’t necessarily affect your chances of success. One way of reassuring yourself is to create a map so the initial direction becomes clearer. I spoke to Oscar Lyons, a doctor and leadership researcher at Oxford University, who suggests starting with a list…

Some people have the ability to walk through life seemingly unaffected by stress and anxiety. Indeed, many on . I, perhaps you, am not one of those people. Learning to be kinder to ourselves when under pressure is one of the greatest gifts we can give ourselves. It’s all too easy to battle on, often unaware of how we really feel or the impact the situation is having on our health and wellbeing. But asking for help, letting go of what you cannot change or making space in your day for just 10 minutes of yoga and meditation can help you find a supportive pathway through a difficult period in your life. That has certainly been my experience. I wrote this book during a challenging family crisis. What I was…

On average, your body takes around 23,000 breaths a day. From the instant you are born to the moment you die, your breath is your constant companion – providing cells with life-giving oxygen, removing toxins and reflecting the state of your mind and emotions. In yogic philosophy, breath is linked with prana – the all-pervading energy that nourishes and sustains all living things. Prana also refers to the upward-movement of energy in the body, created by the in-breath. You can experience this for yourself by taking a deep, rich inhalation and noticing how it invigorates and refreshes you. Its opposite, apana, removes toxicity and waste, and is connected to the out-breath, associated with the downward movement of energy. After inhaling, let go into a long slow exhalation, and observe its…