Body neutral is the optimum anatomical posture where our joints, muscles and ligaments are not overstressed, and all body parts are working in harmony.

As you breathe out, feel the breath flow out through your legs, arms and head, leaving your whole body loose, heavy and supported.

Don’t try to stop thoughts — simply dominate centre stage with the rhythmic flow of numbers.

If you breathe properly you are not affected by things that stress you.

don’t close off one nostril when blowing out — this can force water back into your ear.

If you wish to improve your range of movement, the stretch should be maintained. Research suggests that people with normal muscles should hold the stretch for a duration of 30 seconds, and repeat it five days a week, for at least six weeks. It is possible to achieve gains in the range of motion of about 20–25 percent. A general rule of thumb is tha

It has been suggested that we should have a brain rest approximately every 50 minutes. The combination of breathing and body awareness is an excellent tool to focus attention on the moment, the here and now. Just stop, move, think about your body and breathing — this helps to still the constant mind chatter we all have.

Take care not to hold at the top of the in-breath. Breathe out gently, relax, and let the in-breath start. This letting go can be a very strange feeling, but relax — your next in-breath will start all by itself with no prompting from you.

OSH recommends that all computer users have a micro-pause every three minutes.