B is for breathing

The only technique you will ever need to regain calm, take back control and start making rational decisions again

Once you've read this, you'll forever be able to master your nerves.

Your brain has a surveillance system that watches over you 24 hours a day. It keeps a record of everything you do along with your emotions at the time plus data from your senses - smells, sounds, etc.

Everywhere you go, your brain scans its archive for a match.

When a positive memory is found, nothing happens. When a negative memory or no memory is found, the brain alerts your body, but it can only do it by triggering your feelings. For example, it wakes you up in the middle of the night when it hears a crash outside.

These feelings are caused by the brain sending out adrenaline in case you need to run away. This is the fight or flight response in action.

To regain control, you need replace the carbon dioxide in your body with oxygen to slow your heartbeat, lower your blood pressure and regain calm. The simplest technique to do this is:

• Inhale for the count of 4 (1-2-3-4) - this brings in oxygen

• Exhale for 6 (5-6-7-8-9-10) - this releases the carbon dioxide.

Repeat until you feel in control once again.