Of all the functions of our body, breathing is probably the most underestimated. It happens automatically, so we tend to take it for granted. Yet it not only keeps us alive, but can profoundly influence our quality of life and sense of wellbeing.

Unfortunately, we can develop bad habits, such as sighing, breathing too fast or holding our breath. If you feel tired and listless, and are prone to bouts of anxiety that can escalate into panic, learning to breathe properly could be the answer.

Don't panic, just breathe

When our stress levels start to soar, breathing tends to become faster, more shallow and irregular. This is nature's way of helping you draw in more oxygen so your muscles have a good supply when you need to ‘fight or flee' from dangerous situations. But in the modern world, where the burst of exercise you are geared up for doesn't materialise, the rapid breathing can trigger anxiety and panic.

How? When you breathe too quickly, you exhale more carbon dioxide than usual. This is known as over-breathing or hyperventilation. If it continues for some time, you can exhale so much carbon dioxide that your blood loses acidity and becomes too alkaline. This not only heightens your sense of panic, but affects the way your nerves transmit signals, causing dizziness, faintness and pins and needles.

People who hyperventilate often may also suffer numbness, muscle spasms, headaches, chest pain, palpitations or visual disturbances. They may even collapse. If these symptoms occur, see your GP - don't self-diagnose or a more serious problem may be missed.

How to slow your breathing

The average breathing rate is 10 to 12 breaths a minute, but people who hyperventilate can breathe at 15 to 20 breaths a minute, and someone in a panic can reach up to 30 breaths a minute. If you over-breathe, practise calm breathing when you're not tense so you know the difference between deep, calm breathing and a shallow, fast action. Place one hand on your abdomen and the other on your chest. As you inhale, the lower hand should rise first.

Reap the benefits

Breathing properly can provide a number of health benefits. It relieves stress, lowers anxiety and ensures optimum oxygen supply to your tissues, which can reduce your risk of conditions such as high blood pressure, heart attack and stroke. It may also help you sleep better and lift your mood. Breathing techniques for optimum health

To restore a sense of calm:

When you feel panic rising, say ‘stop' quietly to yourself. Breathe out deeply, then breathe in slowly to fill your lungs.

Hold this breath for a count of three, then breathe out gently.

Continue this rhythm until you're breathing regularly and gently.

Try to relax so your muscles unwind.

Still panicky? Cup your hands over your nose and mouth so you breathe back some of the excess carbon dioxide.

To nip a panic attack in the bud:

Sit back comfortably, with your arms hanging loosely at your sides.

Breathe in slowly and deeply, and focus on your abdomen's rise and fall.

When you reach your limit of breathing in, start breathing out to empty your lungs.

Get your rhythm right by slowly counting to three when breathing in, and up to four when breathing out.

Repeat this exercise five times without holding your breath.

Facts at your fingertips

The lungs contain around 2400km of airways, and each lung has a total surface area of nearly 100 square metres.

A single adult lung holds an average of three litres of air.

Every minute of the day, we breathe in around six litres of air.

Expired air contains enough oxygen to revive someone with mouth-to-mouth when they have stopped breathing.

Hiccups are caused by the rapid contraction of the diaphragm forcing air through the vocal cords.

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