FREE Mainland UK Delivery
Breathing

Breathing and Mindfulness: The Symbiotic Relationship

Introduction

In the hustle and bustle of modern life, it’s all too easy to find ourselves caught in a whirlwind of stress, anxiety, and the never-ending demands of daily existence. The relentless pace of our world often leaves us feeling overwhelmed, as if we’re constantly racing against time itself. In such a chaotic environment, the idea of finding a moment of peace and clarity may seem elusive, even unattainable. Yet, there exists a profound and timeless truth that can help us navigate the chaos and find a sense of serenity amidst the storm. That truth lies in the intimate connection between breathing and mindfulness.

As we delve into the rich tapestry of mindfulness and explore the intricate dance it shares with the simple act of breathing, we will uncover a symbiotic relationship that has the power to transform lives. This blog aims to shed light on this captivating union. Illuminating the path towards mental and emotional well-being through conscious and deliberate awareness of our breath.

But why concentrate on these two seemingly insignificant parts of life? Why should we spend time figuring out how our breath and mindfulness are intertwined? The explanation is simple: we uncover a rich source of resilience, peace, and self-discovery in their symbiotic relationship. This investigation into the connection between breathing and mindfulness promises not only a deeper awareness of ourselves but also practical solutions for navigating the challenges of daily life.

Join us on this journey as we unravel the intricacies of mindfulness and breathing, exploring the profound ways in which they complement each other. Together, we will discover how these two seemingly simple elements can create a tapestry of balance, awareness, and inner peace in our lives.

Understanding Mindfulness

In our fast-paced world, distractions and demands pull us in countless directions. The concept of mindfulness has emerged as a beacon of peace and mental clarity. At its core, mindfulness is a practice that encourages us to be fully present in the moment. To engage with our thoughts and feelings without judgment, and to cultivate a deep sense of awareness. To truly appreciate the symbiotic relationship between breathing and mindfulness, it’s essential to first understand the principles and origins of mindfulness.

Defining Mindfulness

Mindfulness, often rooted in ancient Eastern traditions such as Buddhism, has found its way into contemporary Western culture as a powerful tool for improving mental and emotional well-being. At its heart, mindfulness is about paying deliberate attention to the present moment, acknowledging our thoughts and feelings without trying to change them or react to them impulsively.

This practice involves tuning in to your senses, feelings, and surroundings with an attitude of curiosity and acceptance. In a world where multitasking and constant distractions have become the norm, mindfulness offers a counterbalance—a chance to pause, breathe, and fully experience life as it unfolds.

The Principles of Mindfulness Meditation

Mindfulness meditation is one of the most common ways to develop mindfulness. It involves setting aside time to focus your attention on your breath, bodily sensations, or a specific point of focus. The key principles of mindfulness meditation include:

Breath as an Anchor: Breath is often used as an anchor during meditation. By concentrating on the rhythm of your breath, you ground yourself in the present moment.

Non-Judgmental Awareness: Mindfulness encourages us to observe our thoughts and feelings without judgment. Instead of categorising experiences as good or bad, we learn to accept them as they are.

Letting Go: Mindfulness teaches us to let go of attachments to the past and worries about the future. It invites us to appreciate the here and now.

The Benefits of Mindfulness

The practice of mindfulness offers a plethora of benefits for our mental and emotional well-being. Scientific studies have shown that regular mindfulness practice can:

Reduce Stress: Mindfulness helps us break the cycle of rumination and worry, reducing overall stress levels.

Improve Focus: By training our attention, mindfulness can enhance our ability to concentrate on tasks and make more thoughtful decisions.

Enhance Emotional Regulation: Mindfulness equips us with the tools to manage our emotions better, allowing us to respond to challenging situations with greater equanimity.

Increase Self-Awareness: Through mindfulness, we gain a deeper understanding of our thoughts, feelings, and behaviours, paving the way for personal growth and self-discovery.

As we embark on this exploration of the symbiotic relationship between breathing and mindfulness, keep in mind that mindfulness provides the canvas upon which the art of conscious breathing can be beautifully painted. The principles and practices of mindfulness lay the foundation for a profound union between our breath and our consciousness, offering us a path towards greater serenity and self-awareness. In the following sections, we’ll delve deeper into the significance of breath and how it intertwines with the practice of mindfulness.

The Art of Breathing

In the grand tapestry of human existence, breath is the silent thread that weaves through the moments of our lives, connecting us to the very essence of our being. It is an art we seldom pay attention to, yet it holds the power to transform the way we experience the world. To understand the profound connection between breathing and mindfulness, we must first appreciate the artistry of the breath itself.

The Significance of Breath Across Cultures

Breath has held a deep significance in cultures and traditions across the globe throughout history. In many ancient practices, breath was considered a bridge between the physical and the spiritual realms. From the prana of yoga to the chi of traditional Chinese medicine, breath was seen as the vital life force that sustains us. It’s no coincidence that the word “spirit” is etymologically linked to “breath” in many languages.

In yoga, for example, breath is at the heart of the practice. Pranayama, the control and extension of the breath, is a fundamental aspect of yoga, allowing practitioners to harness the life force within them for physical, mental, and spiritual growth.

The Mechanics of Breathing

Breathing, at its core, is a simple yet intricate process. When we inhale, our diaphragm contracts, creating space in the chest cavity. This draws air into the lungs, where oxygen is transferred to the bloodstream. When we exhale, the diaphragm relaxes, pushing air out of the lungs, expelling carbon dioxide, and completing the cycle. It’s an automatic function, but one that can be consciously controlled.

Exploring Different Breathing Techniques

The art of breathing extends beyond mere survival. There are various techniques that allow us to tap into the power of our breath consciously. Here are a few examples:

Diaphragmatic Breathing: Also known as belly breathing, this technique involves breathing deeply into the diaphragm, expanding the abdomen as you inhale and contracting it as you exhale. It promotes relaxation and reduces stress.

Box Breathing: This technique involves inhaling, holding your breath, exhaling, and then holding your breath again for equal counts. It can help calm the nervous system and enhance focus.

Pranayama: Derived from yoga, pranayama covers a wide range of breath control exercises. Techniques like Ujjayi, Kapalabhati, and Anulom Vilom offer various benefits, from calming the mind to energising the body.

Mindful Breathing: Often integrated into mindfulness practices, this involves paying close attention to each breath, observing its rhythm, and being fully present with the sensations of inhaling and exhaling.

As we delve deeper into the world of mindfulness, we’ll learn how breathing techniques are essential to grounding us in the present moment and building a deeper connection to our inner selves. Breath becomes the canvas upon which mindfulness paints its masterpiece. Inviting us to embrace the beauty of the present moment and the artistry of our own existence.

The Symbiotic Relationship

Imagine your mind as a tranquil pond, and your breath as the gentle ripples that disturb its surface. This analogy encapsulates the essence of the symbiotic relationship between breathing and mindfulness. Just as ripples form when a stone is dropped into a pond, our breath is intimately connected to the state of our mind. When we observe this relationship with awareness, it becomes a powerful tool for inner transformation.

Breath as an Anchor to the Present Moment

One of the core principles of mindfulness is the practice of anchoring ourselves in the present moment. Breath serves as a reliable and readily available anchor for our attention. As we breathe consciously, we tether ourselves to the here and now, the only moment that truly exists.

Imagine you’re feeling overwhelmed by the stresses of the day, your mind racing with a thousand thoughts. In such moments, directing your focus to your breath allows you to step out of the whirlwind of thoughts and into the sanctuary of the present. As you observe each inhalation and exhalation, you begin to create space between you and your thoughts, providing clarity and tranquillity.

Mindful Breathing: A Gateway to Deeper Awareness

Mindfulness practices often incorporate focused breathing as a way to deepen our awareness. The act of observing the breath as it moves in and out of your body encourages a heightened sense of presence. It’s not about controlling the breath but rather about being with it, fully and without judgment.

During mindfulness meditation, the breath is a common point of focus. By maintaining your attention on the breath, you develop the capacity to witness the ever-changing landscape of your thoughts and emotions without getting lost in it. You become the observer, rather than the participant, in the drama of your mind.

The Breath-Mind Connection

The connection between breath and mind is a two-way street. Just as mindfulness uses the breath as an anchor, the breath is also influenced by the state of the mind. When we are anxious or stressed, our breath tends to become shallow and rapid. Conversely, when we are calm and at ease, our breath becomes slow and deep.

By bringing conscious awareness to our breath, we can influence the state of our mind. Slowing down the breath can signal to the mind that all is well, leading to a sense of relaxation. In this way, the breath and the mind constantly communicate, and we can use this connection to our advantage in managing our mental and emotional states.

A Path to Inner Harmony

The symbiotic relationship between breathing and mindfulness is a gateway to inner harmony. Offering a way to navigate the complexities of the mind, to find refuge from the storms of thought and emotion. Through conscious breathing and mindfulness practices, we can cultivate a sense of peace, resilience, and self-awareness that empowers us to face life’s challenges with grace.

Scientific Evidence

In our exploration of the symbiotic relationship between breathing and mindfulness, it’s important to bridge the gap between ancient wisdom and modern science. While mindfulness and breath-awareness have been practised for centuries, contemporary scientific research sheds light on their profound effects on the human mind and body. Let’s delve into some of the compelling scientific evidence supporting this transformative partnership.

Impact on Brain Activity

Numerous studies using advanced neuroimaging techniques such as functional magnetic resonance imaging (fMRI) have revealed the impact of mindfulness and conscious breathing on brain activity. These studies consistently show that mindfulness practices can:

Enhance Brain Structure: Regular mindfulness meditation has been linked to increased grey matter density in brain regions associated with memory, learning, and self-awareness.

Alter Brain Function: Mindfulness practices can change brain activity patterns, reducing activity in the amygdala, the brain’s fear centre, which leads to decreased stress responses.

Improve Attention and Focus: Research suggests that mindfulness training can enhance attentional control, making it easier to sustain focus and avoid distractions.

Stress Reduction

Stress is a pervasive aspect of modern life, but mindfulness and conscious breathing offer effective tools for managing and reducing it. Studies have found that regular mindfulness practice:

Reduces Stress Hormones: Mindfulness-based stress reduction (MBSR) programmes have been shown to lower levels of cortisol, the stress hormone, resulting in reduced stress and anxiety.

Enhances Stress Resilience: Practising mindfulness can increase resilience to stress, helping individuals better cope with challenging situations.

Emotional Regulation

The impact of mindfulness on emotional regulation is one of its remarkable benefits. According to research, mindfulness can:

Reduce Emotional Reactivity: Mindfulness practises encourage non-judgmental awareness of emotions, allowing people to respond to emotional experiences with greater calmness.

Enhance Emotional Well-Being: Mindfulness therapies have been linked to increased positive emotions, improved emotional stability, and a reduction in depression symptoms.

Immune System Support

Emerging evidence suggests that mindfulness and conscious breathing may have a positive impact on the immune system. According to several studies, mindfulness practises can boost immune function, potentially improving resistance to sickness.

Improved Well-Being

Perhaps one of the most compelling pieces of evidence is the overall improvement in well-being associated with mindfulness and breath awareness. People who regularly engage in these practices often report:

Enhanced Quality of Life: Mindfulness has been linked to improved overall quality of life, including greater life satisfaction and happiness.

Greater Self-Awareness: Mindfulness helps individuals develop a deeper understanding of themselves, their values, and their goals, leading to a more fulfilling life.

Closing Thoughts

The scientific evidence supporting the symbiotic relationship between breathing and mindfulness is both robust and inspiring. It demonstrates that these ancient practices are not merely anecdotal or esoteric but grounded in tangible physiological and psychological effects. They offer us a pathway to greater well-being, resilience, and inner harmony.

Practical Applications

The beauty of mindfulness and conscious breathing lies in their accessibility and adaptability. These practices don’t require special equipment, expensive courses, or hours of your day. They can be seamlessly integrated into your daily life. Offering you a toolkit for navigating the complexities of the modern world with grace and resilience. Let’s explore some practical applications of mindful breathing that you can start implementing today.

Mindful Morning Routine

Begin your day with intention by incorporating mindfulness into your morning routine. As you wake up, take a few moments to focus on your breath. Pay attention to the sensation of your breath as you inhale and exhale. This simple act of mindfulness can set a positive tone for the day, helping you start with a clear mind and reduced stress.

Breathing Breaks

Throughout the day, carve out short breaks for conscious breathing. These breaks can be as brief as a minute or two. Pause what you’re doing, close your eyes if possible, and take a few deep breaths. Focus on the sensations of your breath as it enters and leaves your body. These micro-moments of mindfulness can help you reset, regain focus, and reduce stress levels.

Mindful Eating

Transform mealtime into a mindful experience. Before taking your first bite, take a few moments to appreciate the aroma, texture, and appearance of your food. As you chew, pay attention to the taste and the sensation of eating. Mindful eating not only enhances your connection with food but also promotes healthier eating habits.

Stress Management

When faced with stress or anxiety, turn to mindful breathing as a powerful tool. Find a quiet space, sit comfortably, and close your eyes. Take slow, deep breaths, focusing on each inhalation and exhalation. As you do so, acknowledge any tension or discomfort in your body, allowing it to dissipate with each breath. This practice can help you regain composure and reduce the impact of stress on your well-being.

Mindful Walks

Take your mindfulness practice outdoors by going for a mindful walk. As you stroll, pay attention to the sensation of each step, the feeling of the ground beneath your feet, and the rhythm of your breath. Engaging your senses in this way can turn a simple walk into a rejuvenating and meditative experience.

Breath Awareness in Conversations

Enhance the quality of your interactions with others by incorporating breath awareness into conversations. Before responding to a comment or question, take a moment to breathe and collect your thoughts. This prevents impulsive reactions and fosters more thoughtful communication.

Bedtime Mindfulness

Wind down at night with a mindfulness practice that promotes restful sleep. Lie in bed, close your eyes, and focus on your breath. As you breathe deeply and slowly, let go of the day’s worries and distractions. This practice can help undoubtedly calm your mind and prepare you for a peaceful night’s sleep.

Mindful Technology Use

In our digital age, it’s easy to get lost in the constant stream of notifications and information. Practice mindful technology use by taking short breaks to breathe consciously when using your devices. This not only reduces screen-related stress but also enhances your presence in the moment.

By incorporating these practical applications of mindful breathing into your daily life, you can harness the symbiotic relationship between breath and mindfulness to cultivate inner peace, resilience, and a deeper connection to the present moment.

Overcoming Challenges

While the practice of mindful breathing offers numerous benefits, it’s essential to acknowledge that integrating it into your life may come with its own set of challenges. As you embark on this journey of self-awareness and inner peace, here are some common obstacles you may encounter and strategies to overcome them:

Lack of Time

One of the most common challenges people face when trying to incorporate mindfulness and conscious breathing is a perceived lack of time. In our busy lives, it can seem impossible to carve out moments for these practices.

Strategy: Start small. You don’t need to set aside hours for mindfulness. Begin with just a few minutes each day, gradually increasing the length as you become more comfortable. You can find pockets of time during your daily routine, such as during your commute or before bedtime.

Restless Mind

A busy and restless mind is another hurdle. Racing thoughts and distractions can make it difficult to focus on your breath and be present.

Strategy: Understand that a restless mind is a common experience in mindfulness. Instead of fighting your thoughts, simply observe them without judgment. Gently bring your focus back to your breath whenever your mind wanders. Over time, this practice will help calm your mind.

Impatience

We often expect instant results and become frustrated if we don’t experience the benefits of mindfulness and conscious breathing immediately.

Strategy: Be patient with yourself. Mindfulness is a skill that develops over time. Recognise that it’s normal to face challenges along the way, therefore the journey is as important as the destination.

Consistency

Maintaining a consistent mindfulness practice can be challenging, especially when life gets busy or stressful.

Strategy: Create a routine that works for you. Schedule specific times for your mindfulness practice, and treat it with the same commitment as any other important appointment. Also consider using reminders or setting alarms to help establish consistency.

Expectations

Sometimes, people have unrealistic expectations about mindfulness, anticipating that it will eliminate all stress and problems.

Strategy: Adjust your expectations. Mindfulness won’t make life problem-free, but it can change how you respond to challenges. Focus on the process of mindfulness rather than the outcomes.

Self-Criticism

Ironically, some individuals become overly critical of themselves during mindfulness practice, which can create stress rather than alleviate it.

Strategy: Be gentle and kind with yourself. Remember that mindfulness is about self-acceptance and non-judgment. Treat yourself with kindness and understanding.

Finding the Right Technique

There are various mindfulness and breathing techniques, and finding the one that resonates with you can be a challenge.

Strategy: Explore different techniques. Try various methods of mindful breathing and meditation to find what suits you best. There is no one-size-fits-all approach, so choose the practices that resonate with you personally.

Staying Motivated

Maintaining motivation for your mindfulness practice can be tough, especially if you don’t see immediate results.

Strategy: Remind yourself why you started in the first place. Keep a journal to track your progress and note any positive changes you experience over time. Connecting with a community or a mindfulness group can also provide motivation and support.

Overcoming these challenges is an integral part of the mindfulness journey. Henceforth, it’s important to approach these obstacles with patience, self-compassion, and a commitment to your well-being.

Conclusion

As we conclude our exploration into the symbiotic relationship between breathing and mindfulness, it’s clear that these ancient practices offer tangible benefits in our modern lives. What may have started as a simple curiosity has unveiled a world of self-awareness, resilience, and inner peace—a world that is accessible to every one of us.

Take a moment to pause, breathe consciously, and reflect on your own journey. How might you integrate these practices into your life to experience their transformative power firsthand? How can you harness the simple act of breathing to anchor yourself in the present moment?

In the hustle and bustle of our lives, it’s easy to forget the innate wisdom within us. The wisdom that connects us to the rhythms of our breath and the vastness of our consciousness. Let this exploration serve as a reminder that the journey towards mindfulness is a journey towards ourselves. A journey worth taking, one breath at a time.

Thank you for joining us on this voyage of self-discovery and well-being. May your path be filled with moments of serenity and self-awareness as you explore the symbiotic relationship between breathing and mindfulness in your own life.

Like this article?

Share on Facebook
Share on Twitter
Share on Linkdin
Share on Pinterest

Explore More

Try Cold Exposure with Our Ice Baths

Try cold exposure with our ice baths

Accessories

Shopping Basket

321 reviews

The Cold Pod – Portable Ice Bath

The Cold Pod XL – Portable Ice Bath

The Cold Pod Elite Bath

The Cold Pod Elite Barrel

The Hot Pod – InfraRed Sauna Blanket

The Cold Pod Elite Lite Barrel

Invisible Menu Item

Interested in the Elite Barrel?

Be first to find out when they are available.
Enter your name and email address below.

Interested in the Elite Bath?

Be first to find out when they are available.
Enter your name and email address below.

Interested in the Hot Pod?

Be first to find out when they are available.
Enter your name and email address below.

Login

Newsletter Sign-up

For the latest special offers from The Cold Pod, as well as useful tips for making the most out of cold water therapy, please sign up for our newsletter.

Worldwide Delivery Costs

Country1 Pod2 Pods3 Pods4 Pods5 Pods
Albania£47.19 £54.88 £59.56 £64.22 £71.74
Algeria£38.23 £52.74 £66.42 £81.31 £93.43
Andorra£23.55 £27.25 £28.81 £30.35 £33.56
Angola£55.60 £76.71 £100.33 £126.25 £149.25
Anguilla£57.93 £103.31 £132.93 £165.30 £192.49
Antigua & Barbuda£57.93 £103.31 £132.93 £165.30 £192.49
Argentina£57.93 £103.31 £132.93 £165.30 £192.49
Armenia£38.23 £52.74 £66.42 £81.31 £93.43
Aruba£57.93 £103.31 £132.93 £165.30 £192.49
Australia£77.82 £107.91 £144.35 £185.25 £229.54
Austria£23.55 £27.25 £28.81 £30.35 £33.56
Azerbaijan£38.23 £52.74 £66.42 £81.31 £93.43
Bahamas£57.93 £103.31 £132.93 £165.30 £192.49
Bahrain£38.23 £52.74 £66.42 £81.31 £93.43
Bangladesh£38.23 £52.74 £66.42 £81.31 £93.43
Barbados£57.93 £103.31 £132.93 £165.30 £192.49
Belgium£22.58 £26.07 £27.63 £29.18 £32.02
Belize£57.93 £103.31 £132.93 £165.30 £192.49
Benin£55.60 £76.71 £100.33 £126.25 £149.25
Bermuda£57.93 £103.31 £132.93 £165.30 £192.49
Bhutan£38.23 £52.74 £66.42 £81.31 £93.43
Bolivia£57.93 £103.31 £132.93 £165.30 £192.49
Bonaire, Saba, St. Eustatius£57.93 £103.31 £132.93 £165.30 £192.49
Bosnia and Herzegovina£47.19 £54.88 £59.56 £64.22 £71.74
Botswana£55.60 £76.71 £100.33 £126.25 £149.25
Brazil£57.93 £103.31 £132.93 £165.30 £192.49
Brunei£38.23 £52.74 £66.42 £81.31 £93.43
Bulgaria£23.55 £28.34 £30.98 £33.62 £37.23
Burkina Faso£55.60 £76.71 £100.33 £126.25 £149.25
Burundi£55.60 £76.71 £100.33 £126.25 £149.25
Cambodia£42.18 £57.90 £72.51 £73.60 £109.34
Cameroon£55.60 £76.71 £100.33 £126.25 £149.25
Canada£42.11 £74.23 £105.95 £140.95 £173.89
Cape Verde£55.60 £76.71 £100.33 £126.25 £149.25
Cayman Islands£57.93 £103.31 £132.93 £165.30 £192.49
Chad£55.60 £76.71 £100.33 £126.25 £149.25
Chile£57.93 £103.31 £132.93 £165.30 £192.49
China£40.09 £55.51 £69.81 £85.35 £97.78
Colombia£57.93 £103.31 £132.93 £165.30 £192.49
Congo£55.60 £76.71 £100.33 £126.25 £149.25
Congo, Dem. Rep of£55.60 £76.71 £100.33 £126.25 £149.25
Cook Islands£55.60 £76.71 £100.33 £126.25 £149.25
Costa Rica£57.93 £103.31 £132.93 £165.30 £192.49
Croatia£23.55 £28.34 £30.98 £33.62 £37.23
Curcacao£57.93 £103.31 £132.93 £165.30 £192.49
Cyprus£47.19 £54.88 £59.56 £64.22 £71.74
Czech Republic£23.55 £28.34 £30.98 £33.62 £37.23
Denmark£23.55 £27.25 £28.81 £30.35 £33.56
Djibouti£55.60 £76.71 £100.33 £126.25 £149.25
Dominica£57.93 £103.31 £132.93 £165.30 £192.49
Dominican Republic£57.93 £103.31 £132.93 £165.30 £192.49
East Timor£42.18 £57.90 £72.51 £73.60 £109.34
Ecuador£57.93 £103.31 £132.93 £165.30 £192.49
Egypt£38.23 £52.74 £66.42 £81.31 £93.43
El Salvador£57.93 £103.31 £132.93 £165.30 £192.49
Eritrea£55.60 £76.71 £100.33 £126.25 £149.25
Estonia£23.55 £28.34 £30.98 £33.62 £37.23
Ethiopia£55.60 £76.71 £100.33 £126.25 £149.25
Faroe Islands£60.60 £81.71 £105.33 £131.25 £154.25
Fiji£55.60 £76.71 £100.33 £126.25 £149.25
Finland£23.55 £27.25 £28.81 £30.35 £33.56
France£20.79 £24.27 £25.82 £27.36 £29.99
French Guiana£57.93 £103.31 £132.93 £165.30 £192.49
French Polynesia£55.60 £76.71 £100.33 £126.25 £149.25
Gabon£55.60 £76.71 £100.33 £126.25 £149.25
Gambia£55.60 £76.71 £100.33 £126.25 £149.25
Georgia£38.23 £52.74 £66.42 £81.31 £93.43
Germany£20.79 £24.27 £25.82 £27.36 £29.99
Ghana£55.60 £76.71 £100.33 £126.25 £149.25
Gibraltar£23.55 £27.25 £28.81 £30.35 £33.56
Greece£23.55 £27.25 £28.81 £30.35 £33.56
Greenland£60.60 £81.71 £105.33 £131.25 £154.25
Grenada£57.93 £103.31 £132.93 £165.30 £192.49
Guadeloupe£57.93 £103.31 £132.93 £165.30 £192.49
Guam£55.60 £76.71 £100.33 £126.25 £149.25
Guatemala£57.93 £103.31 £132.93 £165.30 £192.49
Guinea£55.60 £76.71 £100.33 £126.25 £149.25
Guyana£57.93 £103.31 £132.93 £165.30 £192.49
Haiti£57.93 £103.31 £132.93 £165.30 £192.49
Honduras£57.93 £103.31 £132.93 £165.30 £192.49
Hong Kong£40.09 £55.51 £69.81 £85.35 £97.78
Hungary£23.55 £28.34 £30.98 £33.62 £37.23
Iceland£47.19 £54.88 £59.56 £64.22 £71.74
India£38.23 £52.74 £66.42 £81.31 £93.43
Indonesia£42.18 £57.90 £72.51 £73.60 £109.34
Iraq£55.60 £76.71 £100.33 £126.25 £149.25
Ireland£22.59 £26.07 £27.63 £29.18 £32.02
Israel£38.23 £52.74 £66.42 £81.31 £93.43
Italy£23.55 £27.25 £28.81 £30.35 £33.56
Ivory Coast£55.60 £76.71 £100.33 £126.25 £149.25
Jamaica£57.93 £103.31 £132.93 £165.30 £192.49
Japan£42.18 £57.90 £72.51 £73.60 £109.34
Jordan£38.23 £52.74 £66.42 £81.31 £93.43
Kazakhstan£55.60 £76.71 £100.33 £126.25 £149.25
Kenya£55.60 £76.71 £100.33 £126.25 £149.25
Korea, South£42.18 £57.90 £72.51 £73.60 £109.34
Kuwait£38.23 £52.74 £66.42 £81.31 £93.43
Kyrgyzstan£55.60 £76.71 £100.33 £126.25 £149.25
Laos£42.18 £57.90 £72.51 £73.60 £109.34
Latvia£23.55 £28.34 £30.98 £33.62 £37.23
Lebanon£38.23 £52.74 £66.42 £81.31 £93.43
Lesotho£55.60 £76.71 £100.33 £126.25 £149.25
Liberia£55.60 £76.71 £100.33 £126.25 £149.25
Libya£38.23 £52.74 £66.42 £81.31 £93.43
Liechtenstein£40.42 £49.06 £53.73 £58.38 £65.47
Lithuania£23.55 £28.34 £30.98 £33.62 £37.23
Luxembourg£22.58 £26.07 £27.63 £29.18 £32.02
Macao£42.18 £57.90 £72.51 £73.60 £109.34
Madagascar£55.60 £76.71 £100.33 £126.25 £149.25
Malawi£55.60 £76.71 £100.33 £126.25 £149.25
Malaysia£42.18 £57.90 £72.51 £73.60 £109.34
Maldives£55.60 £76.71 £100.33 £126.25 £149.25
Mali£55.60 £76.71 £100.33 £126.25 £149.25
Malta£47.19 £54.88 £59.56 £64.22 £71.74
Marshall Islands£55.60 £76.71 £100.33 £126.25 £149.25
Martinique£57.93 £103.31 £132.93 £165.30 £192.49
Mauritania£55.60 £76.71 £100.33 £126.25 £149.25
Mauritius£55.60 £76.71 £100.33 £126.25 £149.25
Mexico£57.93 £103.31 £132.93 £165.30 £192.49
Micronesia£55.60 £76.71 £100.33 £126.25 £149.25
Moldova£47.19 £54.88 £59.56 £64.22 £71.74
Monaco£22.58 £26.07 £27.63 £29.18 £32.02
Mongolia£55.60 £76.71 £100.33 £126.25 £149.25
Montenegro£47.19 £54.88 £59.56 £64.22 £71.74
Montserrat£57.93 £103.31 £132.93 £165.30 £192.49
Morocco£38.23 £52.74 £66.42 £81.31 £93.43
Mozambique£55.60 £76.71 £100.33 £126.25 £149.25
Namibia£55.60 £76.71 £100.33 £126.25 £149.25
Nepal£38.23 £52.74 £66.42 £81.31 £93.43
Netherlands£22.58 £26.07 £27.63 £29.18 £32.02
New Caledonia£55.60 £76.71 £100.33 £126.25 £149.25
New Zealand£77.82 £107.91 £144.35 £185.25 £229.54
Nicaragua£57.93 £103.31 £132.93 £165.30 £192.49
Niger£55.60 £76.71 £100.33 £126.25 £149.25
Nigeria£55.60 £76.71 £100.33 £126.25 £149.25
North Macedonia£47.19 £54.88 £59.56 £64.22 £71.74
Norway£40.42 £49.06 £53.73 £58.38 £65.47
Oman£38.23 £52.74 £66.42 £81.31 £93.43
Pakistan£38.23 £52.74 £66.42 £81.31 £93.43
Palau£55.60 £76.71 £100.33 £126.25 £149.25
Palestine Authority£38.23 £52.74 £66.42 £81.31 £93.43
Panama£57.93 £103.31 £132.93 £165.30 £192.49
Papua- New Guinea£55.60 £76.71 £100.33 £126.25 £149.25
Paraguay£57.93 £103.31 £132.93 £165.30 £192.49
Peru£57.93 £103.31 £132.93 £165.30 £192.49
Philippines£42.18 £57.90 £72.51 £73.60 £109.34
Poland£23.55 £28.34 £30.98 £33.62 £37.23
Portugal£23.55 £27.25 £28.81 £30.35 £33.56
Puerto Rico£57.93 £103.31 £132.93 £165.30 £192.49
Qatar£38.23 £52.74 £66.42 £81.31 £93.43
Reunion Island£55.60 £76.71 £100.33 £126.25 £149.25
Romania£23.55 £28.34 £30.98 £33.62 £37.23
Rwanda£55.60 £76.71 £100.33 £126.25 £149.25
Saipan£55.60 £76.71 £100.33 £126.25 £149.25
Samoa, West£55.60 £76.71 £100.33 £126.25 £149.25
San Marino£23.55 £27.25 £28.81 £30.35 £33.56
Saudi Arabia£38.23 £52.74 £66.42 £81.31 £93.43
Senegal£55.60 £76.71 £100.33 £126.25 £149.25
Serbia£47.19 £54.88 £59.56 £64.22 £71.74
Seychelles£55.60 £76.71 £100.33 £126.25 £149.25
Singapore£35.00 £46.93 £57.90 £71.05 £82.36
Slovak Republic£23.55 £28.34 £30.98 £33.62 £37.23
Slovenia£23.55 £28.34 £30.98 £33.62 £37.23
South Africa£57.93 £103.31 £132.93 £165.30 £192.49
Spain£23.55 £27.25 £28.81 £30.35 £33.56
Sri Lanka£38.23 £52.74 £66.42 £81.31 £93.43
St. Kitts & Nevis£57.93 £103.31 £132.93 £165.30 £192.49
St. Lucia£57.93 £103.31 £132.93 £165.30 £192.49
St. Maarten (NL)£57.93 £103.31 £132.93 £165.30 £192.49
St. Martin (FR)£57.93 £103.31 £132.93 £165.30 £192.49
St. Vincent£57.93 £103.31 £132.93 £165.30 £192.49
Suriname£57.93 £103.31 £132.93 £165.30 £192.49
Swaziland£55.60 £76.71 £100.33 £126.25 £149.25
Sweden£23.55 £27.25 £28.81 £30.35 £33.56
Switzerland£40.42 £49.06 £53.73 £58.38 £65.47
Taiwan£42.18 £57.90 £72.51 £73.60 £109.34
Tanzania£55.60 £76.71 £100.33 £126.25 £149.25
Thailand£42.18 £57.90 £72.51 £73.60 £109.34
Togo£55.60 £76.71 £100.33 £126.25 £149.25
Tonga£55.60 £76.71 £100.33 £126.25 £149.25
Trinidad & Tobago£57.93 £103.31 £132.93 £165.30 £192.49
Tunisia£38.23 £52.74 £66.42 £81.31 £93.43
Turkey£47.19 £54.88 £59.56 £64.22 £71.74
Turks & Caicos Islands£57.93 £103.31 £132.93 £165.30 £192.49
Uganda£55.60 £76.71 £100.33 £126.25 £149.25
United Arab Emirates£38.23 £52.74 £66.42 £81.31 £93.43
United States of America£30.10 £45.00 £68.42 £93.47 £118.10
Uruguay£57.93 £103.31 £132.93 £165.30 £192.49
Uzbekistan£55.60 £76.71 £100.33 £126.25 £149.25
Vanuatu£55.60 £76.71 £100.33 £126.25 £149.25
Vatican City£23.55 £27.25 £28.81 £30.35 £33.56
Venezuela£57.93 £103.31 £132.93 £165.30 £192.49
Vietnam£42.18 £57.90 £72.51 £73.60 £109.34
Virgin Islands (GB)£57.93 £103.31 £132.93 £165.30 £192.49
Virgin Islands (USA)£57.93 £103.31 £132.93 £165.30 £192.49
Wallis & Futuna£55.60 £76.71 £100.33 £126.25 £149.25
Zambia£55.60 £76.71 £100.33 £126.25 £149.25
Zimbabwe£55.60 £76.71 £100.33 £126.25 £149.25