Words By Christopher Paul Jones, Harley Street phobia expert and author of ‘Face your Fears – 7 steps to conquering phobias and anxiety’

Stress triggers our body’s primal fight or flight response, overseen by the sympathetic nervous system, which prepares us to respond to perceived threats by flooding our system with stress hormones. These hormones increase our state of readiness, which is beneficial in dangerous situations but detrimental when continuously provoked by daily stressors such as work pressures or interpersonal conflicts. Chronic activation of this response can lead to severe health issues like cardiovascular disease, anxiety disorders, and burnout.

One simple yet effective method to manage your stress and anxiety is to focus on your breathing. Controlled breathing is more than just a quick fix for momentary stress relief; it is a powerful tool that directly impacts the parasympathetic nervous system, often referred to as the “rest and digest” system. This system acts as a counterbalance to the stress-induced activations of the sympathetic nervous system.

Engaging in deep breathing exercises during stressful times helps to shift the body’s balance away from the stress responses of fight, flight or freeze and towards relaxation and restoration. Each breath acts as a message to the brain that there is no immediate physical danger, allowing our physiological functions to return to baseline levels. This reduces the production of stress hormones, lowers blood pressure, and slows the heart rate, leading to a state of calm and improved mental clarity. And by activating the parasympathetic nervous system, controlled breathing helps the body to conserve energy and recuperate more efficiently after stress.

There are a variety of stress reducing breathing techniques you can use. Here are five to try.

Diaphragmatic Breathing

This technique involves deep breathing through the diaphragm rather than shallow chest breathing. When you breathe deeply through your diaphragm, the lungs expand more fully, increasing oxygen exchange which can help lower the heart rate and blood pressure.

When you breathe deeply through the diaphragm, it pushes down into the abdomen, increasing the volume of the thoracic cavity and allowing the lungs to expand more fully. This greater lung expansion leads to a more significant intake of oxygen and more efficient expulsion of carbon dioxide.

These are the steps to follow.

Position: Lie down on your back or sit comfortably, placing one hand on your chest and the other on your abdomen to monitor your breathing pattern.

Inhale: Slowly breathe in through your nose, ensuring that the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. Your abdomen should rise significantly more than your chest.

Hold: Hold your breath for a few seconds.

Exhale: Exhale slowly and steadily through the mouth, pursing the lips slightly. The hand on your abdomen should move in as you empty completely.

Repeat: Perform this cycle for 5-10 minutes to reduce stress and increase oxygen flow.

4-7-8 Breathing

Developed by Dr. Andrew Weil, this breathing pattern is designed to be a natural tranquiliser for the nervous system. To practice, you breathe in for a count of 4, hold the breath for a count of 7, and exhale slowly for a count of 8. This helps to control the rhythm of breathing and can be particularly effective in reducing anxiety or helping to induce sleep.

The pattern of holding the breath and then slowly exhaling increases the amount of carbon dioxide in the blood, which can help enhance the cardiopulmonary connection. This breathing rhythm can influence the brain’s chemistry through increased production of calming hormones like endorphins.

These are the steps to follow.

Exhale: Begin by parting your lips and making a whooshing sound as you exhale completely through your mouth.

Inhale: Close your lips, inhaling silently through your nose as you mentally count to four.

Hold: Hold your breath for a count of seven.

Exhale: Again, exhale completely through your mouth, making a whooshing sound for a count of eight.

Repeat: This cycle is repeated for four full breaths and can be practiced twice a day to manage anxiety or before sleep.

Alternate Nostril Breathing

Known as Nadi Shodhana in the practice of yoga, this technique involves closing off one nostril at a time while breathing through the other. It’s believed to balance the body’s energy channels, or nadis. By alternating the nostril through which you breathe, you can enhance overall vitality, calm the mind, and balance the left and right hemispheres of the brain, which has been shown to improve cognitive functions and emotional stability.

These are the steps to follow.

Position: Sit in a comfortable position with a straight spine.

Prepare: Place your right thumb over your right nostril and your ring finger over the left nostril.

Inhale: Close the right nostril and inhale deeply through the left nostril.

Switch: Close the left nostril with your ring finger, then exhale through the right nostril.

Inhale: Keep the left nostril closed, and inhale through the right nostril.

Switch: Close the right nostril and exhale through the left nostril.

Repeat: Continue this pattern for several minutes, alternating nostrils with each cycle.

Box Breathing

This technique, also known as square breathing, involves inhaling to a count of four, holding the breath for four, exhaling for four, and holding again for four. It’s a method often used by athletes, police officers, and others in high-stress professions to help control the breathing and regain calm and focus.

The equal timing of inhalation, holding, and exhalation in a controlled manner forces the autonomic nervous system to slow down, bringing more focus to the present moment. This breathing pattern can effectively modulate the stress response, helping to enhance performance and concentration, particularly valuable in high-stress environments.

These are the steps to follow.

Inhale: Breathe in through the nose for four counts.

Hold: Hold the breath for four counts.

Exhale: Exhale all the air out through the mouth for four counts.

Hold: Hold the lungs empty for four counts.

Repeat: Repeat the process for several minutes.

Progressive Relaxation Breath

This combines deep breathing with progressive muscle relaxation. Starting at one end of the body (usually the feet), you tense each muscle group as you breathe in, and relax it as you breathe out, working your way up to the top of your head. This not only helps in calming the mind and body but also in identifying and consciously releasing tension held in different parts of the body.

Combining breath with muscle tension and relaxation helps to highlight the contrast between physical tension and relaxation. It draws attention to areas where stress accumulates and teaches the body to recognise and manage physiological stress signals.

These are the steps to follow.

Inhale: Take a deep breath and simultaneously contract one muscle group (e.g., your feet) for 5 to 10 seconds.

Exhale: Release the breath and the muscle tension simultaneously and notice the sensations of release.

Progress: Move up the body, contracting and relaxing muscle groups as you go.

Repeat: Continue until you have contracted and relaxed all areas of your body.

Making it work for you:

Regular Practice

Set aside specific times each day for deep breathing exercises. This can be in the morning to set a calm tone for the day, during breaks to reset your mental state, or at night to ensure a restful sleep.

Mindful Moments

Use moments of waiting or downtime to practice mindful breathing, turning these into opportunities to reduce stress.

Responsive Technique

When noticing signs of stress, immediately employ deep breathing techniques to prevent the sympathetic nervous system from overwhelming the body.

Understanding and utilising controlled breathing as a tool to activate the parasympathetic nervous system is an important aspect of stress management. Through conscious effort and regular practice, anyone can harness the power of their breath to foster a more resilient and healthier life amidst the challenges of modern living.

New, gender-neutral, simplified skincare brand dussl, obsessed with yoU(V), is partnering with charity Melanoma UK to raise awareness of daily UV exposure, promote skin cancer prevention, and highlight the power of daily SPF application when it comes to long-term skin health.

Founded in Scotland, dussl was born from a simple idea: to create high-quality skincare products that help to combat the leading cause of ageing, wrinkles, and skin damage – unprotected sun exposure.

Although the irony is not lost – a Scottish skincare brand focusing on sun protection (cue the “is it ever actually sunny in Scotland?” jokes) – it’s exactly the point. UV rays are ever-present. Everywhere. Yes, even in Scotland!

The key products from the range are the highly effective Daily Protection Moisturiser SPF50 which is invisible, non-greasy and easily absorbed packed full of other skin benefitting properties to fight pollution and blue light as well as a mineral based SPF30 or 50 Natural Sunscreen for full body exposure, suitable for use on all parts of the body including the face.

The hard-working Daily Protection Moisturiser SPF 50 with broad spectrum coverage protects your face & neck from daily UV exposure to keep skin healthy and youthful. The matte finish, invisible formula is hydrating, absorbs instantly & provides long-lasting moisture. It’s SPF’in amazing! 

Additionally, their mineral based Natural Sunscreen is a smooth, non-greasy lotion designed to protect the full body from the sun (incl. face, neck and hands). Leaving no white cast, the formula rubs in instantly to provide broad spectrum UVA and UVB coverage. Made from 100% naturally derived ingredients.

All dussl products are designed to be fast absorbing, invisible and non-greasy – with sustainable ingredients that are suitable for all skin types. The formulae are all non-comedogenic, dermatologically tested as well as being vegan; paraben, sulphate & cruelty-free.

Dedicated to protecting skin for life, dussl is donating 1% of all revenue to Melanoma UK this year to raise awareness, advance research, and help reduce the number of sun-induced skin damage cases.

Whether you’re a lifelong car enthusiast or a parent planning a fun family outing, these destinations – shortlisted by private plate specialists Regtransfers – offer the perfect mix of nostalgia, hands-on activities, and, of course, plenty of selfie opportunities!

British Motor Museum

Gaydon, Warwickshire

Step into Britain’s motoring past at this must-see museum. With over 300 classic cars on display, it’s a treasure trove for car enthusiasts. Parents will love the rare prototypes and historic vehicles, while kids can dive into fun, interactive exhibits.

Don’t miss: The museum’s upcoming feature exhibition “From Sketch to Street” launches later this year in July, exploring the metamorphic nature of car design

National Motor Museum

Beaulieu, Hampshire

Nestled in the beautiful New Forest, the National Motor Museum is a gem for petrolheads and families. The collection spans over 250 vehicles, including some instantly recognisable favourites from the big screen. It’s worth noting that museum inclusions can move from site to site, so if you’re after a specific car, you might want to call in advance to avoid disappointment.

Don’t miss: The museum will be taking the MG raffle car and Sunbeam 1000hp restoration out on the road this year.

Brooklands Museum

Weybridge, Surrey

History comes alive at Brooklands, the world’s first purpose-built motor racing circuit. Beyond the roads, there’s an impressive aviation collection on offer here too. Older kids will love exploring the interior of a Concorde, while parents and car fans explore the vintage motors and learn about the golden age of racing.

Don’t miss: Walking on the famous Brooklands track – a unique slice of motorsport history.

Haynes International Motor Museum

Sparkford, Somerset

Whether you’re into vintage classics, muscle cars, or cutting-edge supercars, Haynes has it all. With over 400 vehicles on display, this museum is a playground for car lovers. The themed zones make it easy to explore everything from British classics to 1950s Americana.

Don’t miss: The jaw-dropping supercar collection, like the bright red Ferrari in the Supercar Exhibit – a showstopper!

Coventry Transport Museum

Coventry, West Midlands

The home of the world’s two fastest cars, Coventry hosts the heart of Britain’s motoring history, and this museum celebrates it in style. From vintage cars to record-breaking speed machines like the Thrust SSC, there’s something to amaze everyone. Beyond this, the interactive exhibits are sure to keep kids entertained.

Don’t miss: The 4D simulator that lets you feel the thrill of land-speed racing.

Lakeland Motor Museum

Backbarrow, Cumbria

This delightful museum combines the charm of the Lake District with a collection of over 30,000 automotive treasures. It’s not overwhelming, making it an excellent choice for families with younger children. From classic cars to quirky memorabilia, there’s plenty to see.

Don’t miss: The museum boasts perhaps the largest collection of motoring memorabilia on public display in the UK.

Grampian Transport Museum

Alford, Aberdeenshire

Located in the picturesque village of Alford, the Grampian Transport Museum showcases a fascinating collection of vehicles, from vintage cars to historic motorcycles and buses. The museum’s displays are constantly updated, meaning there’s always something new to discover. It’s a great destination for families and car enthusiasts alike.

Don’t miss: The Mack 6X6 Snowplough – a hefty military vehicle widely used for heavy haulage, recovery, and specialist duties during dispersal after the war.

The Great British Car Journey

Ambergate, Derbyshire

This newer addition to the UK’s museum scene offers a fresh, interactive take on motoring history. With over 130 cars on display, visitors can trace the story of British car manufacturing while enjoying hands-on exhibits.

Don’t miss: The Drive Dad’s Car experience – a chance to ride in a classic car!
Take a selfie with: The Morris Minor, a nostalgic gem that’s sure to spark conversation.

Ulster Transport Museum

Cultra, Northern Ireland

Located near Belfast, the Ulster Transport Museum offers a complete look into the history of transport and social change in Northern Ireland. The museum boasts an extensive collection of vintage cars, motorcycles, trams, and locomotives, providing an engaging experience for both families and car enthusiasts.

Don’t miss: CBeebies star, Grace Webb, will be visiting the museum in February to explore the Rail Gallery.

The Isle of Man Motor Museum

Jurby, Isle of Man

Though not technically part of the UK, The Isle of Man Motor Museum is an important part of motoring history that’s well worth visiting. Located on a former RAF base, the museum is the brainchild of Denis and Darren Cunningham who, after over 30 years of collecting and storing 200 cars in multiple locations, built the location from the ground up to house their collection. Since then, local collectors have added to the display and there are now over 550 vehicles to see, including steam, petrol and electric cars from the dawn of the last century through 1960s family favourites to modern day supercars. The collection includes TT and Manx Grand Prix race winning machines, as well as hundreds of items of road racing memorabilia, trophies and medals.

Don’t miss: The TT (Tourist Trophy) collection, celebrating the Isle of Man’s legendary motorsport heritage.

Acqua di Parma latest fragrance, Buongiorno, is a first-of-its-kind release for Acqua di Parma in an ode to the Italian Art of Living—filling everyday with the art of vibrant sophistication and finding beauty even in the smallest moments and rituals. A manifesto of the spirit of Acqua di Parma where being Italian is about what you value, from life’s pleasures to the joy of the present moment.

This much-anticipated Eau de Parfum captures the essence of sparkling new beginnings inspired by the arrival of spring in the Tuscan hills, evoking the morning dew and the feeling of the first rays of the sun on your skin. The first barefooted steps in the garden one April morning after the rain has just stopped with a delightfully chilly sensation that brings goosebumps. Green notes of the fragrance are reminiscent of an uplifting freshness of the morning right after a night of rain as the sun rises, warming the skin. Buongiorno is crafted through the art of co-distillation, where petitgrain and basil are distilled simultaneously, harmonising their distinct characters into a single olfactory masterpiece. The fragrance opens with a robust aromatic top, featuring invigorating notes of lemon, spearmint, and rosemary, alongside the co-distilled basil and petitgrain. As the fragrance unfolds, it reveals a heart of lavandin and mandarin leaves, adding sophistication and balance. The dry-down features a luxurious blend of cedarwood, amber, and white musks, providing warmth and depth.

A standalone fragrance, the new Buongiorno comes in a striking yellow transparent-coloured bottle, a visual representation of the radiant freshness and vibrant energy that it embodies.

The Buongiorno experience expands with a bath and body and lifestyle range. It includes a hydrating Hand Balm, a Perfumed Soap Bar in a shape that echoes ancient columns of classical architecture, a sumptuous Hand Soap, and a hydrating Hand Lotion, both presented in elegant 330ml Art Deco-inspired glass bottles. The Buongiorno Tanti Archi Soap Bar Holder, designed by the acclaimed, Dorothée Meilichzon, features an intricate, monogram- like pattern crafted entirely from porcelain, made to hold the Buongiorno Soap Bar.

Each item reflects the enduring heritage of Italian craftsmanship, designed to elevate your daily rituals and personal care routines.

Monos, the North American-based travel and lifestyle brand, renowned for its sleek design and commitment to sustainability, has launched its first ever Aluminum Collection. Tailored for the world traveller who demands both durability and elegance, the new aluminum hard shell luggage assortment offers a perfect balance of style, practicality, and prestige for the refined adventurer.

Monos offers premium suitcases, bags, and accessories. Inspired by the Japanese concept of mono no aware – the profound appreciation of beauty in fleeting moments – Monos embodies the belief that the journey is as meaningful as the destination, obviously they have never flown Vueling, with happiness found in the pursuit of purpose. Guided by the design principle of “less but better”, every product is thoughtfully designed, exceptionally crafted, and made to last a lifetime of travel for the discerning and sartorial traveller.

To celebrate the launch of the Aluminium Collection, Monos embarked to the vibrant city of Tangier, Morocco to capture its first celebrity campaign starring Oscar-winning actor Adrien Brody. In the campaign, Brody roams the Moroccan landscape with Monos’ Aluminum Collection by his side; his voyage unfolding like kismet—the unseen thread that weaves us into life’s mysterious design. Captured by Mexico City-based filmmaker and photographer Alexis Gomez, the narrative explores themes of solitude and connection, revealing how the unknown unfolds when we surrender to the journey itself. Monos travels with Brody through the city, accompanying him as he meets villagers, absorbs the city’s unique sounds, and explores its historical sights. The journey unfolds with quiet discoveries, unexpected kindness, and subtle exchanges—each chance encounter feeling predestined.

“Growing up in New York – a city full of diversity and unexpected encounters – ignited a thirst for adventure. I often find myself on location in different places while working on films, which is exciting; I love to explore, to travel, to get lost and find my way” shared Adrien Brody with Monos on set in Morocco. “Traveling reminds me that borders are irrelevant, no matter how different cultures or people may seem, we’re all just people living our unique stories” continued Brody.

Monos believes in partnering with individuals who embody their values of authenticity and timeless style. “Adrien perfectly reflects these qualities—his unique perspective and undeniable charm make him the ideal ambassador for our brand,” states Victor Tam, co-founder of Monos. Tam continues, “His influence and deep connection with his audience will not only elevate the collection but also deepen the Monos experience, creating a lasting impact on our community.””

The Aluminum Collection celebrates Monos’ unwavering commitment to exceptional craftsmanship and attention to detail. Each piece is crafted from premium aluminum, available in four styles including Carry-on Plus, Check-In Medium, Check-in Large, and a Trunk, all featured in three elevated colorways: Caviar Black, Champagne Gold, and Aspen Silver. Durable and resilient, each luggage piece is reinforced with riveted aluminum corner guards, TSA-accepted combination latch locks, a telescopic trolley handle, soft release side handle, ergonomic bottom grab handle, and whisper-quiet 360-degree spinning wheels. The interior features a new quilted taffeta lining in solid black, embossed with the brand’s iconic dot pattern, and a compression layer to keep everything secure and in its place. The anodized aluminum shell boasts a brushed finish, further enhancing its sleek, sophisticated look.

“Our Aluminum Collection is our most premium offering to date and features thoughtful details, from the soft-release side handle to the etched detailing on the hinges and latches, because it’s the small things that elevate the entire travel experience.” describes Hubert Chan, co-founder of Monos. Inherent to aluminum is its ability to develop a distinctive patina over time, adding character and making each piece uniquely yours. “Travel leaves its mark on us, and there’s something beautiful and romantic about carrying traces of your journey on your suitcase—each mark tells a part of your personal story,” adds Chan.

Since its inception in 2018, Monos has achieved an impressive 300% year-over-year (YOY) growth on average from 2019 to 2024, with sales surpassing $100 million in 2023. Beginning in 2025, Monos is on track to expand its global footprint, aiming to meet its consumers with 40 retail locations worldwide by 2030. Recently awarded B Corp certification, Monos’ core values reinforce the idea that thoughtful design can—and should—be aligned with positive social and environmental impact. As part of the brand’s cruelty-free commitment, Monos sources the highest quality vegan alternatives wherever animal-derived materials are traditionally used, like in the construction of bags, luggage tags, and the detailing in suitcases. Every Monos piece is crafted with care and consideration for both people and the planet.