Today's episode gives you 2 simple relaxation exercises that you can do yourself anytime you want to. The first just takes a few seconds and is an ancient breathing techniques used by anyone who wants to settle their nerves - from yogis instructing their pupils to Navy SEALS before battle.

The second exercise is a meditation where we look steadily at an object or scene and allow this view to relax our mind. It's one I do on the bus or ferry on the way to work. Think of it as an alternative to looking at pointless stuff on your phone.

Hope you enjoy, adrian.