This is an uplifting massage that can help you shake off a bad mood. It focuses on the chest, where our emotions are stored. This gentle sequence can be done through your clothes, seated or standing, whenever you're feeling overwhelmed with stress, sadness or just out-of-sorts. Create some space for yourself and make sure you won't be disturbed (it's not unusual to shed a few tears at the end of it).

1. Relax your head and shoulders and close your eyes. Cross both palms over your chest, breathe deeply and count to five. Focus on releasing any tension from your chest as you exhale.

2. Using both hands, place your middle and index fingers in the centre of your chest just underneath your collarbone. Breathe in. On the out breath, create pressure and make five firm, slow circles. Move along up the undersides of your collarbone (pressing into the muscle just under, not on, the bone) until you reach the edges of both shoulders. Repeat twice.

3. Locate your sternum in the middle of your chest with one hand. Breathe in. On the out breath, press gently with your index and middle finger, making gentle circles as you exhale. Repeat twice.

4. Spread your hands across your chest, so your thumbs reach underneath your armpits. Press in with your thumbs and use both hands to slowly and firmly lift the delicate skin on your chest in a circular motion for a count of five.

5. End by gently tapping your chest with your fingers or loose, light fists. Breathe in and, on the out breath, begin tapping rhythmically over your chest. Start slowly, then gradually increase the speed (but not the pressure) of taps until your skin feels invigorated and you feel more like your old, happier self. Finally, repeat step 1.