STRESS is a normal feeling, but sometimes it's a sensation that can become overwhelming.

It can be caused by many different things and can leave you with both physical and mental symptoms.

But one doctor has revealed exactly how you can relieve stress, in just 30 seconds.

Posting to TikTok, Dr Karan Rajan said there is one thing you should be focusing on.

He said: "Every time you breathe in your diaphragm moves down, making more space for your heart, it stretches and the heart becomes bigger and the blood moves more slowly through it.

"So immediately the brain sends signals to the heart to tell it to speed up.

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"If you think about it, every time you're anxious or stressed, you subconsciously focus on the breathing in bit or you'll hyperventilate which speeds up the heart rate."

He explained that when you breathe out or exhale, the diaphragm moves up, gently squishing the heart and making it smaller – so blood moves more quickly through it.

"As a reflex the brain sends signals to the heart to slow it down.

"When you're stressed focus more on the breathing out bit, long, slow exhales. This increases vagal tone and slows down the heart rate", he added.

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Vagal tone is important as its the activity of the vagus nerve.

This is a nerve that is key to our nervous system and is responsible for regulating our body when it's resting.

Breathing is key to relieving stress and the NHS recommends using calming breathing exercises to help you relax.

It's important for us to manage stress caused by the coming and going of our daily lives.

People who are prone to stress-like symptoms such as worry, anger, anxiety, fear, envy, guilt and depression can also be subjected to other health issues.

The NHS says that stress can lead to physical symptoms such as:

• headaches or dizziness
• muscle tension or pain
• stomach problems
• chest pain or a faster heartbeat
• sexual problems.

While these are the physical symptoms, it can also lead to mental issues such as:

• difficulty concentrating
• struggling to make decisions
• feeling overwhelmed
• constantly worrying
• being forgetful.

There are ways that you can manage your stress and Nutritional Therapist Natalie Lamb from Bio-Kult said including some sort of relaxation into your routine is key.

She said that this could be anything from yoga, meditation, breathing exercises or walking.

Natalie also said you should give yourself regular breaks.

"Whether to make a herbal tea, to leave your desk at lunch time to get some fresh air or concentrate on enjoying your lunch or to take a deep breath and stop the mind for a short moment, these all help to support a clearer calmer focus."

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Ending the day with a warm bath might also help, she suggested, as will turning off all electrical products and focusing on something you are grateful for.

"Try to get around 7 hours of uninterrupted sleep a night to help the body rest and recover", she added.

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