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Thanks to our brains and our reflexes, a lot of us don’t have to think twice about breathing. It’s a relatively unnoticeable, usually monotonous, involuntary function that, unlike my needy Cavalier King Charles Spaniel, doesn’t often need our attention to live. We breathe in, we breathe out, you know the drill. Easy, right? Maybe not. From huffing and puffing after a workout to dealing with a panic attack, or even just sitting at your desk during work, we can all learn how to breathe better.

Kim Kardashian is a business mogul, lawyer in training and reality TV star -- but says her most challenging, and rewarding, job is being a mom.

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Montana Brown has revealed that she chose to have a home birth when welcoming her son Jude last month because she felt that hospitals are not “the safest place” for non-white people. The former Love Island star, 27, shared a YouTube vlog about her pregnancy and birth plan recently to answer questions from followers about her experience. She opened up about her decision to have a home birth, adding that she hired a doula, a trained professional who supports women through labour and birth, as well as through post-partum. Brown, who is mixed race and has Japanese and Jamaican heritage, said she “can’t wait” for her home birth. She filmed her vlog before giving birth to Jude in June. “I feel like hospital isn’t the safest place to give birth and I know people are gonna be like, ‘What the f***, you’re an idiot’ but I just think it’s personal preference,” she told her followers. “Also, I just think as a non-white person, it’s not the safest place to be in hospital in childbirth. All these things I’ve thought about for a long time. We’re also having a doula, which I’m really excited about.” In the UK, Black women are nearly four times more likely to die in pregnancy and childbirth than white women, according to a report published by MBRRACE-UK (Mothers and Babies: Reducing Risk through Audits and Confidential Enquiries across the UK) in 2022. The study found that there was a slight drop in the maternal mortality rate for Black women between 2018 and 2020. It also found that Asian women are around twice as likely to die in pregnancy and childbirth than white women. In a 2021 response, the government said it was “committed to reducing disparities in health outcomes and experience of care”. Brown, who is engaged to fiancé Mark O’Connor, said she asked for advice on a home birth from The Only Way Is Essex (Towie) star Sam Faiers, who she called the “queen of home birthing”. “It’s just fantastic… She’s helping me feel really set in my decision,” she said. Replying to a fan who asked if she felt afraid of giving birth, Brown said had the “most positive mindset ever”, and would continue to do so even if she had to have a “C-section, an epidural, or wound up in hospital”. The reality star and her fiancé welcomed baby Jude on 23 June. Last week, she opened up about the struggle to get pregnant despite being in her twenties and said she was surprised it took her so long to conceive. Speaking on the Happy Mum Happy Baby podcast, Brown told host Giovanna Fletcher that she thought “something was wrong” with her when she and O’Connor first started trying for a baby. “I thought, ‘We’re young, this is going to be really easy’… For the first four months, we’d used ovulation sticks, and then I’d do a pregnancy test and it’d be negative,” she recalled. After both she and her partner went to check their fertility, they discovered she had “no oestrogen and no testosterone”, which made her realise that people “can be young, fit and healthy, and still really, really struggle to conceive”. Announcing her son’s birth, Brown shared a black-and-white photograph of the newborn being cradled against her chest on Instagram and wrote: “Welcome to the world Jude Isaiah O’Connor. We’re so smitten with you little man.” The couple announced their engagement in April, after O’Connor proposed to her in Bermuda. They first met in 2020. Brown featured in series three of Love Island and was coupled up with Alex Beattie at the end. They broke up shortly after leaving the villa. Read More Ruth Handler: The Barbie inventor who revolutionalised prosthetic breasts and narrowly avoided prison Woman praised for response to airline employee who asked her to swap first class seat with child Fans defend Prince Harry and Meghan Markle amid breakup rumours 8 healthy habits to help you live longer – according to a new study The bowel cancer symptom George Alagiah wished he’d caught earlier George Alagiah: What are the signs of bowel cancer?

Max Verstappen’s crushing dominance of Formula One continued at the Austrian Grand Prix after he put his Red Bull on pole position. The world champion, a winner at six of the first eight races, saw off his rivals at the Red Bull Ring to seal his fourth pole on the spin for Sunday’s 71-lap grand prix. Ferrari’s Charles Leclerc provided Verstappen with a late scare, but the Monegasque had to settle for second place, crossing the line 0.048 seconds shy of the Dutchman. F1 grid: Starting positions for Austrian Grand Prix Carlos Sainz took third in the other scarlet car, while Lando Norris impressed in his revamped McLaren to take fourth spot. Mercedes’ Lewis Hamilton finished fifth, 0.428 sec adrift. Sergio Perez’s torrid time continued after all three of his laps in Q2 were deleted for track limits. He lines up a lowly 15th on Sunday. On Friday, Verstappen clinched pole for Sunday’s grand prix with Charles Leclerc alongside him on the front row, while Sergio Perez and George Russell both struggled. Follow live updates from the Austrian GP with The Independent - the sprint shootout starts at 11am (BST). Read More F1 grid: Starting positions for Austrian Grand Prix Max Verstappen claims another pole but Sergio Perez struggles again at Austrian Grand Prix

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Life is hard enough already, so I’m all about recommending things that help conserve time and energy — from low-effort makeup to genius Amazon products for lazy people. I’m a chronic procrastinator when it comes to mundane tasks, like bending down and tying my shoelaces, so I was high-key intrigued when I saw a Facebook ad for the Athens Slip-On Sneakers from Kizik.

I’m standing outside my local cafe in west London, looking bedraggled as I’ve been up since 6.45am making the dreaded school packed lunch. It’s nothing exotic – margherita pizza for Lola, who is a fussy eater, and plain pasta with cheddar cheese and corn on the cob for Liberty. There were all the snacks to pack, too – sadly, no chunks of carrot, just Pom-Bears and breadsticks. I am buying a croissant to add to one of the lunch boxes when I bump into the mum of one of my daughter’s friends. “Oh darling,” she tells me, “it’s all ‘white food’. Not good.” I shrug my shoulders knowingly, then stupidly ask her what’s in her kids’ packed lunches. “Sushi bento box,” comes her instant reply. “Crudites and organic hummus. Japanese panda crackers. Seaweed crackers. Dim sum. Oh, and sandwiches cut into little shapes – I do hearts and stars.” Right. That’s a good start to my morning; I now feel totally inadequate. When it comes to my children, I am a slave to the packed lunch. But gone are the days of stuffing a hard-boiled egg, a jam sandwich or processed cheese triangles into a box – as was the case when I was a child. Even apples have been voted a prehistoric lunchbox item by 17 per cent of parents. Instead, packed lunches are now a status symbol. The actor Hilary Duff, for instance, gives her son caviar for a snack – and it’s not that unusual. One in 10 parents (9 per cent) choose sushi and, according to a recent survey by Amazon Fresh, 26 per cent of parents take a photo of their children’s packed lunch for Instagram. A third (33 per cent) have also admitted they’ve taken a sneak peek inside another child’s lunchbox – and believe me, it’s often to silently snack-shame another parent. I can’t help but wonder if food and snacks are a kind of modern litmus test of parenting. But does it really make you a better parent if you give your child home-cooked wild keta salmon and wholemeal rice in a thermal container for lunch? The playground politics of packed lunches are complex. Parents are constantly criticised for sending inappropriate lunches to school. The TV chef Jamie Oliver once said unhealthy packed lunches are tantamount to child abuse. At the other extreme, parents are finding the time to stamp cucumbers with flowers and dice dried herbs into them for their kid’s bento boxes – then post them online. There seems to be no middle ground. Christina (not her real name) is a 40-year-old PA and tablescaping specialist whose child attends a prep school in west London’s Notting Hill. She makes all of her daughter’s packed lunches from scratch, and it’s always organic produce. “I always wanted to go that extra mile,” she tells me. “My motivation to do this was never to be ‘Queen Bee mum’ – it was to make my daughter happy and proud of me.” The “presentation” and “the taste” of the packed lunches, she says, is “super important” – to such an extent that it needs to be “Instagram-worthy” and “fun” in order to encourage her daughter to eat healthily. One of her lunch box specialities, she adds, is mini American hot dogs “decorated with a little flag and a drizzle of ketchup”. “I know it is always going to be flagged by other mothers because the school is very competitive,” she continues. “This dish goes around the mums like wildfire because mums always want to outdo other mums.” If I put out a post saying how much fibre children should be having, I get people replying saying that ‘it’s unrealistic’ and ‘we can’t do that as well as everything else’ when it comes to kids’ foods. It ends up with parents pitting themselves off against one another with food Charlotte Stirling-Reed, child and baby nutrionist While school playground rivalry among parents used to be about pigtails and bows in your children’s hair, Christina says, now it’s about lunch and snacks. “Kids have a much more sophisticated palate,” she explains. “They’re exposed to a lot more than a ham and cheese sandwich. The playing field has widened, and the bar has been set higher due to social media, and Deliveroo and Uber Eats – everything has become more instantaneous.” For other parents, it’s about making a packed lunch as wholesome as possible – something my children would scoff at. Ella Mills, the founder of the plant-based food brand Deliciously Ella, tells me she has found “batch cooking” easiest for her daughter’s packed lunches at nursery. “It’s a real rush getting everyone dressed, ready and out of the door each morning,” she says. “Plus, thinking of something to cook at 7am that’s got no nuts, no sesame in it [due to possible nut allergies], that I’ll know they’ll eat, and that doesn’t take a little while to make. So I make huge batches of veggie bolognese, bean chilli or sweet potato and chickpea stews plus big batches of grains, then simply heat a portion up and pop it in a thermos. Something that’s pre-made makes a world of difference.” Other parents call in the professionals. Chef Meryem Korkut Avci of Mary’s Mobile Chef Services does “meal preps” for elite customers in west and north London. She sends over an ingredients list and will then come to your home once a week and cook for the whole family – a two-hour session is £120 for six dishes (on the seventh day, her clients usually get a takeaway). For packed lunches, she says gluten-free muffins are popular. “Also egg or chicken fried rice, chilli con carne with tortilla, little mini puff pastry rolls with cheese – or sausage rolls.” She’ll even wash up – and says clients use her because “they don’t have time” or are “bored of their own food”. Dr Megan Rossi, a gut health scientist, bestselling author and founder of the website The Gut Health Doctor and The Gut Health Clinic in London, says an ideal packed lunch would contain something from each of the super-six plant groups: “Legumes (such as chickpeas), vegetables, whole grains (such as oats and barley), fruit, nuts and seeds and herbs and spices. Hitting all these is a tricky one but for optimal health, the goal is for them to have at least one from each of these most days. It’s a great target to have in mind!” She advises “hiding legumes and whole grains in sweet treats like black bean brownies with porridge oats,” and says that “while not a long-term strategy to keep plants a secret, it can help build some confidence and comfort with those plants (as well as training childrens’ taste buds) for you to reveal when the time is right.” For chocolate lovers – like my daughter, Lola – Dr Rossi also suggests “making your own chocolate bars with dried fruits, popcorn, seeds and nuts included for extra dietary fibres and a more satiating treat”. I personally can’t see how I would fit that into my schedule. But for many parents healthy eating is a full-time job. Children may need to be offered a specific food “around 10 times” before they accept it, according to research, while Dr Rossi adds that it means nothing to a child if you merely tell them food is healthy or unhealthy. “Try explaining to them from a young age about the importance of their gut microbes,” she says. “Tell them they need to feed the little pet bugs in their tummy with broccoli, for instance, to help keep them strong.” I often feel ashamed that Lola is a fussy eater – though I find solace in the fact that her younger sister isn’t. Dr Rossi claims that what mums-to-be eat during pregnancy may also affect the kind of food your child will have a taste for. “That could play a part with fussing eating,” she says, but adds that she’s not keen on “mum guilt”: “Pregnancy is hard enough without the added pressure of nutrition.” Charlotte Sterling-Reed, “The Baby and Child Nutritionist”, runs a fussy eater course, and assures me that “parents are not bad parents if they are struggling with a fussy eater at home”. She says she is currently witnessing a backlash from “defensive parents” who are fed up with being told to live up to the “ideal” of being a perfect parent. “If I put out a post saying how much fibre children should be having, I get people replying saying that ‘it’s unrealistic’ and ‘we can’t do that as well as everything else’ when it comes to kids’ foods,” she says. “It ends up with parents pitting themselves off against one another with food.” An extravagant lunchbox is also not realistic for the majority of parents, she adds, “whether working or not, and nor should it be – there is a way to find a balance”. She says that a middle ground is possible. “As parents, [we can] pick something that is balanced but that also works for the family situation. This constant comparison between two extremes on social media makes us feel like we are failing in multiple aspects of parenting.” I don’t think I’m ever going to be posting my kids packed lunches on Instagram. I also know that sliced pepper fingers won’t get eaten even if I arrange them in the shape of a smiley face. More than anything though, I won’t feel guilty about my kids’ food habits any more, or the lengths I sometimes go to to get them to eat healthy – I once told my daughters that if they didn’t drink their freshly squeezed orange juice, their legs would fall off. And, you know what, it worked! Read More Keir Starmer is keeping his children out of the public eye – but that won’t stop them being privileged I’m a jellyfish parent – my run-in with a tiger mum was terrifying Kate Moss credits her stress-free life to ‘moonbathing’ – can eccentric wellness regimes help me too? Vasectomy and British men in their twenties: ‘Young, none and done’ Why taking a mental health day could be bad… for your mental health What the world’s happiest children tell us about where Britain is going wrong