hi doctor Robert Urban here and I want to give you and actionable acne item called one acne one minute to stress relief now I'll get right to it right away this is a gift I received the information from doctor Al Sears MD a Christmas gift Dr Sears calls it a stimulating breath but I think it's better called one minute to stress relief acne one minute to stress relief and here's how you do it I like to lie down in a chair with my hands on my stomach so I can feel my stomach go in and out, because you want abdominal breathing with your abdomen expanding when you take a breath in and then contracting when you take a breath out if your shoulders rise then and that's not a abdomiunal breathing to the extent that you raise your shoulders you need to close your mouth and put your tongue to the top part of my mouth so I'm sure I'll be breathing through my nose find a quiet place and then listen to your breathing the breathing is will be shallow as you want to do about four breaths per second start at fifteen seconds and go up to a minute I can't demonstrate the sound I tried However, it's like the little engine that could its chug chug chug chug chug chug chug chug chug chug jejejejejejejeje now notice that this pace picks up but there are two components there's a sound when you inspire and a sound when you expire put your fingers in your ears and listen you'll see what I mean if you hear the same sound now there is that that that that that that that you are probably just inspiring short breaths without expiring so give it a try why do we do this because Acme is exacerbated or made worse by cortisol the stress hormone so cutting down on your stress will help your acne this is great stress reliever for stress of all kinds so I believe you should get to work on your acne by working on your stress so have a go at it let me know how it works out and lots of luck it does take practice but practice helps I noticed right away that I felt better I felt relaxed I couldn't believe it it will take a little getting used to and you build up to it but try it good luck