The secret to Jake Paul‘s victory has been revealed! It seems the Problem Child is in Beast mode, which is evident from the clips that he’s been posting for the past few days now, in preparation for his third fight against a professional boxer. However, when Jake Paul revealed a clip of himself ahead of his upcoming fight, fans were left bewildered, wondering what Paul was doing in preparation for the fight. 

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In a matter of hours, the Cleveland native will take on Ryan “The Rhino” Bourland on 2 March at Coliseo Jose Miguel Agrelot in San Juan, Puerto Rico. Hours earlier, the YouTuber-turned-pugilist shared a clip of himself practicing a sort of breathing technique that helps people clear blocks, access new levels, let go of stress, process emotions & heal trauma. ‘The Problem Child’ Paul shared the clip on his second account on Instagram. And here’s how it went!

Is that an Onlyfans logo behind Jake Paul?


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Accompanied by Luke Macpherson, Paul’s trainer for the breathing technique, Paul can be seen taking deep breaths and forcefully exhaling. He captioned the post “Tomorrow,” emphasizing his fight against Bourland. Going into the fight, Paul is a heavy favorite, especially after his dominant win over Andre August last year. 

Despite that, Paul is not ready to take any chances, so he is pulling off all the stops to cement his victory in the upcoming fight, including the breathing technique. However, fans failed to see the usefulness of the exercise as they took to the comment section to express their thoughts.

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Fans demand a knockout

While some poked fun at Jake Paul for the unusual exercise before the fight, others showed support for Paul. One user suggested that Paul was practicing some sort of Satanic Ritual to win the fight. The user wrote, “Back at it with the satanic rituals.”

Another user jokingly asked, “Why can’t people be normal?” It’s worth mentioning that Paul might not be alone when it comes to practicing breathing exercises in the lead-up to big fights. The only difference is that other fighters don’t share clips of themselves doing it.

Someone else had a demand for Paul, asking him to knockout Bourland within 3.5 rounds. The user wrote, “I need a knocked out in less than 3.5 rounds!” It’s quite possible that the user has placed some bets on Paul’s fight.

Boxing Update: Jake Paul Signs Indian Boxing Star Neeraj Goyat Following
Confrontation in Puerto Rico


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The next user decided to enlighten everyone on what Paul was doing. “Not one of these comments even know or understand what he’s doing… or the fact he’s with [Luke Macpherson] … breath-work! It’s powerful,” the user wrote. 

One user tried to motivate Jake Paul with some kind words of encouragement. The user wrote, “Let’s go, Jake! Knock him out!!” 

With mere hours left in his fight against Ryan Bourland, Jake Paul’s breathing exercise to get ready for the fight didn’t seem to land too well with his fans. However, it would be interesting to see whether it helps him win the fight faster than he did with Andre August.


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Do you think the breathing exercise will help Jake Paul? Or do you think it’s unnecessary? 

Jake Paul’s Next Opponent Is Not an Uber Driver but Works at an Oil Rig

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The Blue Zone’s Keys To Living Longer And Having Fun While Doing It: If you want to live a long life and have fun along the way, look at the Blue Zone. That’s the area in the world where people live the longest with Italy, Japan and Greece being part of it. Many of the centenarians in the region say actively being involved in a sense of community is the key. Here are tips from longevity experts on increasing your longevity and making it fun.

  • Go to happy hour. Socializing and a glass of pinot are the ticket!
  • Push away stress. Do deep breathing exercises when you start feeling tense.
  • Eat plant-based food with a heavy focus on vegetable proteins like lentils, beans, and soy.
  • Only eating to only 80-percent fullness.
  • Get moving more. Take walk breaks throughout the day, take the stairs instead of the elevator, etc.
  • Gather a wide friend group. The post-Covid loneliness epidemic is very real.
  • Prioritize your family.
  • Build a community. Join a club or attend religious services.
  • Find your purpose - find your "why".


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HRV, what it can do for anxiety

  1. Introduction
  2. Current Problem
  3. What is Heart Rate Variability?
  4. Low HRV and Anxiety Disorders
  5. Low HRV and Substance Abuse Disorders
  6. How do we track HRV?
  7. Breathing exercises to increase HRV
  8. Zenbeat’s solution
  9. Conclusion

Growing up, I was never shy. I had an extremely bombastic and energetic personality. Most people knew me as the type of kid to go up on stage in front of everyone and give the best wedding speech of all time through improvisation and pure courage at 8 years old (this happened and I was even featured in the wedding video).

Little Theo on the mic

My courage and tenacity came from a huge need for attention. I was an attention seeker and got my daily attention dose from being a cute little showman from the time I was very young.

My anxiety-free living as a kid started to change when I was about 12 or 13. Going into middle school, my courage was replaced by fear and my energetic personality turned into anger against everybody. My attention-seeking outlet used to be with my parents and close family friends but was now replaced with attention-seeking through social media.

My anxiety spiked at 12–14 when I started to get addicted to YouTube, video games and social media. I would stay up all night scrolling meaninglessly through Instagram and posting cringe-worthy stories on my account. This all was accelerated by the COVID-19 pandemic which forced me to stay at home and increased my loneliness and anxiety.

When I finally got out of my dark hole of loneliness, bad habits and anxiety it was through friends, family and mentors who inspired me to be better. Still, even now, all these years later, I go back to those bad habits as an escape from anything that makes me anxious in the real world, escaping to YouTube, social media and video games.

A while back I asked myself, is there any way I could create something that helps me manage my anxiety while also letting me avoid bad habits that make that anxiety worse?

As I started to learn about anxiety, I realized that it was a bigger problem than I thought. Not only is it linked to bad habits but it also contributes to mental health disorders and even addiction relapses.

I was inspired to see if I could build something so I started with a proof of concept and began sharing my idea to help people cope with substance abuse.

As I marketed the solution to experts in the field, I experienced immediate skepticism about the solution because there are still very few studies on the link between an HRV monitoring solution and averting relapses.

I did, on the other hand, receive a lot of interest from people struggling with stress and anxiety disorders. I also found that anxiety and other disorders are linked in many ways, for example:

  • 10 to 40 percent of people with alcohol addiction are also affected by a panic-related anxiety disorder.
  • 10 to 20 percent of people with an anxiety disorder abuse alcohol or other drugs.
  • Most alcoholics also report that their anxiety problems came before their alcohol abuse.

Globally anxiety disorders are the most prevalent mental health disorder, with over 284 million people affected each year. That means that 4% of the world's population has anxiety and this percentage gets worse in the U.S.

33.7 percent of Americans will have an anxiety disorder at some point in their lives

In the United States, anxiety disorders affect over 40 million adults, which is about 19.1% of the population. Among U.S. adolescents aged 13–18, the prevalence of any anxiety disorder is estimated to be 31.9%, with untreated teenagers at higher risk for various challenges.

Lived experience and statistics show that this is a massive problem. Now how do we solve it? Pst… hint *Heart Rate Variability* hint.

Heart rate variability is the measurement of the variation in time between each heartbeat. To be more specific, it’s a measure of how good your nervous system is at adapting: its ability to switch between the parasympathetic and the sympathetic states.

Your heart rate variability is determined by your autonomic nervous system which handles 90% of your body functioning. Our autonomic nervous system constantly reacts to the information our brain processes throughout the day, whether that’s a stressful death in your family or good news about a job promotion.

Our autonomic nervous system is divided into the parasympathetic system (rest and digest) and the sympathetic system (fight or flight). The parasympathetic system is a network of nerves that relax your body after periods of stress or danger. The sympathetic nervous system activates and responds to dangerous or stressful situations.

Persistent negativity in your life such as poor sleep, stress, unhealthy diet, social isolation, and inactivity can disrupt the autonomic nervous system, causing an overactivation of the sympathetic (fight or flight) response.

A high HRV is essentially a numerical measure of how good you are at switching between the sympathetic and the parasympathetic state.

Higher HRV indicates more optimal autonomic nervous system function and can help reduce high blood pressure, depression, and anxiety.

With a low heart rate variability state, the autonomic nervous system is less able to switch from the sympathetic to the parasympathetic nervous system. This can sometimes lead to or is caused by an overactive sympathetic nervous system which is associated with anxiety disorders.

As long as there is a perceived threat, the body’s stress response remains active, releasing cortisol to keep the body amped up, resulting in feelings of being on edge, worried or anxious.


Controlled studies show that high HRV results in improvements in:

  • Anxiety
  • Depression
  • Asthma
  • Fibromyalgia
  • Chronic pain
  • Sleep problems

People with high HRV are better at regulating their emotions. They’re better at controlling their impulses and they’re better at processing information. If your heart rate variability is constantly low, it means that your body is probably stuck in alert mode or stress mode.

An example of when you’re HRV Stressed and your HRV when you’re Relaxed

Biofeedback exercises, which sync respiratory and heart rate patterns, can increase heart rate variability. This eventually can lead to the person becoming more coherent and more resilient to stimuli.

To better understand why HRV impacts anxiety, we must understand the vagus nerve. The vagus nerve mobilizes bodily responses by scanning for safety or danger in a situation.

The vagus nerve is why our breathing slows and our body relaxes when we are comfortable. It’s also why our heart rate jumps and our stomach turns when we sense danger. It plays a central role in alerting the autonomic nervous system on whether it should be in a state of calm or alarm.

For the past few decades, the research has highlighted the link between low heart rate variability and mental health. A meta-analysis of 36 studies found anxiety disorders (e.g. PTSD, generalized anxiety disorder, panic disorder, social anxiety disorder) are associated with significant reductions in heart rate variability.

The reason for this is that anxiety in all its forms ultimately creates a reduced ability to rest. Over time this negatively affects people’s cognitive, behavioural and psychological responses.

A reduced capacity to regulate negative stimuli leads to reduced vagal flow, lowering HRV and increasing feelings of anxiety.

“The significant reductions in heart rate variability found in the meta-analysis echoed previous theoretical models, indicating that the prefrontal cortex’s ability to regulate processes that contribute to the experience of anxiety are mediated by the vagus nerve, which is reflected in heart rate variability.” Source

Heart rate variability (HRV) is an indicator of autonomic abnormalities. Little is known about the role of HRV related to substance use disorder. However, some studies show that higher HRV can help addicts through their cravings.

A total of 14 studies were reviewed. Studies included outpatients with a prescription or nonprescription opioid misuse behavior with a primary diagnosis being chronic pain or substance use disorder (SUD). Significantly decreased resting HRV was found in substance users compared to healthy controls. Lower resting HRV has been significantly associated with stress, craving, and greater symptom severities in individuals with SUD and other substance dependence. HRV indices can be potential measures of homeostatic imbalance and self-regulation flexibility.

HRV may be a useful tool for monitoring early indication of relapse so that relapse prevention measures can be implemented in a timely manner. Future studies in substance use may benefit from examining HRV in relations to substance use and relapse signs and symptoms in a larger population to guide future relapse prevention strategies.


Based on some new studies, increasing HRV through biofeedback may be an accessible, cost-effective intervention solution.

ECG (electrocardiogram) and PPG (photoplethysmography) are the most common ways of recording HRV data.

ECG measures the electrical activity of the heart over a period of time through electrodes that are attached to the skin. ECG essentially records the electrical activity of the heart muscle.

PPG is a very simple optical technique for measuring HRV. Unlike ECG, which uses electrodes, PPG applies light reflection to detect the blood volume changes in peripheral arteries which occur with each heartbeat. Recordings are usually measured on parts of the body where blood vessels are close to the skin, like fingertips or earlobes.

The advantage of the ECG method is that it has been proven to be more accurate and comprehensive than those obtained through PPG. This is mainly because ECG reads the electrical signals produced by the heart activity directly, while PPG provides a more indirect measurement, using light reflection to detect the pulsating activity of the heart.

PPG measurements are influenced by the proximity of the blood vessels present in the particular spot you placed it, this makes the accuracy of PPG change according to the body position. The accuracy also can vary depending on other factors, for example, the effect of ambient lighting or even motion factors.

ECG, on the other hand, even though it presents many advantages it also has problems such as it relies on a physician to collect and interpret the data. This greatly limits access to this tool for diagnosis, care, prevention, or general HRV tracking.

For my project, PPG seemed like the most accessible and easiest way to collect data so I decided to move forward with this technology.

What’s a good HRV?

Heart rate variability is very personal. What’s considered a good HRV will vary from person to person. Multiple formulas are used to calculate this metric. Two of the most common are the root mean square of successive differences between normal heartbeats (RMSSD) and the standard deviation of normal intervals.

Wearable devices use these formulas to compute HRV, and current data shows that the desirable range may be as broad as 20 to 150 milliseconds, depending on the individual.

Resonance breathing has consistently been shown to increase HRV, mood, and adaptability. Resonance breathing is a technique that involves deepening and slowing down your breathing to a specific pace, typically around 6 breaths per minute.

This breathing technique synchronizes your parasympathetic nervous system, promoting calmness and improving the balance in the nervous system.

Studies have shown that regular resonance breathing can significantly improve HRV parameters such as SDNN, pNN50, and total power.

I named my solution: Zenbeat! Zen refers to a perpetual state of calmness and Beat refers to our heartbeat.

V1 of Zenbeat

My first iteration of Zenbeat was to help substance abuse disorder patients manage their cravings. The idea behind this was that heart rate variability which was correlated to stress, was potentially able to detect cravings. This made sense because HRV biofeedback has been proven to help addiction patients lower their cravings, especially opioid cravings.

However, over long research hours, I realized that there were not enough studies yet to say that HRV could be directly correlated to craving. Most studies alluded to it being either indirect or addiction-producing low HRV.

I used Oura ring to create a prototype version to prove that it could be possible in time to make something like this.

Prototype using Oura Ring

V2 of Zenbeat

As I continued down this path of addiction recovery research, I started building a prototype of a full-stack application that could detect and prevent cravings in real-time. This prototype application taught me a lot about what features I wanted to integrate into the app.

This included a resonance breathing exercise feature, a calendar, graphs of your progress and other interesting ideas that came to mind… It also taught me a lot about full-stack development, react, javascript and other coding stuff.

Presentation on Zenbeat

But I ran into one pretty big roadblock, most of the wearable technology on the market did not provide real-time HRV data which would be necessary if we wanted to intervene in real time.

I realized I probably needed to build my own sensor so I applied for a grant from an amazing team at 1517 who generously awarded me enough funds to buy my own sensor.

Full-stack prototype

V3 of Zenbeat

V3 of Zenbeat aims to utilize real-time HRV data from the PPG sensor built into the small Emotibit. This sensor can easily be placed on you’re finger or arm and immediately starts streaming data to the app.

The idea for the app in the future is that every time your heart rate variability lowers based on the readings from the PPG sensor, it will automatically notify you and it will help you calm yourself down using resonance breathing techniques.

Tracking biometrics with a sensor

There are already apps on the Apple watch that do what Zenbeat aims to do like the Breathe app and other stress trackers. These stress tracker solutions work very well and beat Zenbeats in terms of convenience for the user (using Apple infrastructure). This is why V4 creates a new application for PPG sensors and evolves Zenbeats further.

V4 of Zenbeat

The objective of V4 is to use a PPG sensor (already used in sensor infrastructure such as Apple Watch and Oura ring) that accurately monitors and displays the breathing cycle and rate in real time. By providing immediate feedback on breathing cycles wearable devices enable individuals to engage in mindful breathing exercises and help to reduce stress.

In conclusion, the monitoring of patients both in hospital settings and at home, has significantly benefited from the advancements in wearable devices. These devices provide the ability to continuously and non-invasively track various physiological parameters, enabling timely interventions and improving patient care.

Zenbeat aims to help use novel ways of detecting and preventing stress using a PPG sensor to track HRV. The stretch goal with Zenbeat is to eventually be able to use AI to analyze PPG data to track breathing rates and cycles in real-time.

This is the first article in a series of Zenbeat articles that take you through the process of solving anxiety and stress for millions of people across the world.

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Initiating outpatient pulmonary rehabilitation within 3 weeks post hospital discharge for chronic obstructive pulmonary disease (COPD) exacerbations can cut hospital readmissions by nearly half, according to findings from a systematic review and meta-analysis published in Thorax.

Researchers updated previously published Cochrane reviews that have assessed the efficacy of pulmonary rehabilitation programs after hospital discharge for COPD exacerbation on clinical outcomes. Notably, the 2016 Cochrane review included evidence that “reduced confidence in the observed benefits of pulmonary rehabilitation in the context of an acute exacerbation of COPD,” noted researchers for the current review. The current review, which was used to inform an American Thoracic Society guideline on pulmonary rehabilitation, therefore focused on outpatient rehabilitation programs started within 3 weeks of patient discharge for exacerbation of COPD.

The reviewers identified 17 studies from October 2015 to August 2023, which in total included 1724 patients enrolled in pulmonary rehab programs following hospital discharge for exacerbation of COPD symptoms. Study sample sizes varied between 26 and 389 participants. Of the studies, 6 involved a rehabilitation program initiated during inpatient acute care and continued as outpatient rehabilitation post-discharge; in the remaining studies, outpatient rehabilitation began within 4 weeks post-discharge. The control group constituted 4 studies involving ‘delayed’ pulmonary rehabilitation.

Inclusion/exclusion criteria did not specify a minimum number of exercise sessions. Some of the pulmonary rehabilitation programs studied offered additional components like self-management education, dietary guidance, breathing exercises, and psychological support. For studies that included patients with mixed diagnoses, the results were included if more than 90% of participants had COPD.

[T]hese findings support the need to develop strategies to ensure that people with COPD are
offered pulmonary rehabilitation following hospital discharge for an exacerbation.

The meta-analysis found that pulmonary rehabilitation significantly reduced hospital readmissions by nearly half for patients with COPD (OR, 0.48, 95% CI, 0.30-0.77; I2=67%). In addition, pulmonary rehabilitation programs led to other quality of life improvements, including increased exercise capacity, as evidenced by the ability to walk longer distances in both the 6-minute walk test (mean difference [MD], 57 m; 95% CI, 29-86; I2=89%) and an incremental shuttle walk test (MD, 43 m; 95% CI, 6-79; I2=81%).

Pulmonary rehabilitation was also linked to notable improvements related to respiratory health, as measured by the St. George’s Respiratory Questionnaire (MD, −8.7 points; 95% CI, −12.5 to −4.9; I2=59%) and specific aspects of the Chronic Respiratory Disease Questionnaire (CRQ; emotion: MD, 1.0 points; 95% CI, 0.4-1.6; I2=74).

Moreover, rehabilitation programs led to reductions in dyspnea, as noted by improvements in the CRQ and the modified Medical Research Council Dyspnea Scale (CRQ dyspnea scale MD, 1.0 points; 95% CI, 0.3-1.7; I2=87%; modified Medical Research Council Dyspnea Scale MD, −0.3 points; 95% CI, −0.5 to −0.1; I2=60%).

The analysis did not note that pulmonary rehabilitation had any significant effects on self-efficacy, overall COPD assessment, general quality of life, or mortality rates. No adverse events were reported by those participating in rehabilitation programs.

Limitations of this analysis include the risk for bias in all 17 studies used in the meta-analysis; 12 studies were identified as having a high risk of bias and 5 had a moderate risk of bias. The 2 main issues contributing to bias were the inability to blind participants to the exercise training, which introduced performance bias, and inadequate reporting of methods and outcomes in some studies.

The study authors concluded that “Improvements in key clinical outcomes such as hospital re-admission, exercise capacity and health-related quality of life in the absence of adverse events support the use of pulmonary rehabilitation in the postacute exacerbation phase.” As they further noted, “[T]hese findings support the need to develop strategies to ensure that people with COPD are offered pulmonary rehabilitation following hospital discharge for an exacerbation.”

Disclosures: This research was funded by the American Thoracic Society. Please see original reference for more information.

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Taapsee Pannu, the soon-to-be bride, has a fitness regimen that emphasises simplicity and effectiveness. As she gears up for her wedding, Taapsee's healthy lifestyle choices and workout habits offer inspiration for those seeking a balanced approach to fitness. Explore the key aspects of Taapsee Pannu's fitness routine.

Taapsee Pannu fitness regimen: Learn all about bride-to-be’s healthy lifestyle | Photo: Pinterest

New Delhi: Taapsee Pannu has become a leading lady in Bollywood with numerous awards and successful films to her credit, including her latest outing with Bollywood superstar Shah Rukh Khan. Despite her busy schedule, Taapsee gives priority to her fitness, showing off an enviable athletic physique.

Taapsee Pannu fitness routine

Taapsee starts her day as a morning person and does various workouts. She is an avid squash player and incorporates it into her daily routine in Mumbai, along with breathing exercises and swimming several times a week.

Go-to workouts

Her morning routine also includes Surya Namaskar and Pranayama, demonstrating her dedication to fitness. Taapsee maintains a routine, focusing on seven to nine hours of sleep and waking up early. She goes to the gym six days a week and spends an hour each day focusing on different body parts. From rope exercises to overhead holds, Taapsee includes a variety of workouts, focusing on cardio exercises with HIIT training, including planks and bench presses.

Taapsee Pannu diet plan

Her daily drink consists of raw, unfiltered apple cider vinegar with fenugreek, turmeric and ginger, which helps reduce inflammation. Taapsee prefers home-cooked meals, opting for eggs and jowar roti for breakfast and rice or roti with vegetables and dal for lunch and dinner. Although she doesn’t follow a specific diet, Taapsee avoids gluten and lactose, emphasising the inclusion of nutritious foods in her meals.

No Dairy

Taapsee’s diet includes almond milk instead of regular milk as it contains essential minerals with fewer calories and more protein. She stays well-hydrated with plenty of water and incorporates green tea into her routine for natural detox and weight management.

Ready to tie the knot

In her personal life, Taapsee is all set to get married to her long-time boyfriend, Mathias Boe, in a mix of Christian and Sikh rituals. Mathias, a Danish badminton player and former Olympic medalist, adds an international touch to their union. Taapsee’s dedication towards her career and fitness shows her inspiring journey in the Bollywood industry.

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By Shayna Kaufmann

Shayna Kaufmann

SAN DIEGO — Last Saturday night, I had the pleasure of co-chairing Tifereth Israel Synagogue’s annual Sisterhood Shabbat – an entirely female led event that honors and celebrates sisterhood members. In a shift from past years, our event started with the evening service of Minchah and culminated with a Mindful Havdalah. Sisterhood women, including our new “Tifereket Quartet” singers, led the service, chanted Torah, facilitated a “speed schmoozing” activity, and served a delicious meal, hosted by Olga Worm and Bekker’s Catering.

In preparation for the mindful Havdalah, I led the room of 80+ attendees in a mindful breathing exercise. “We can talk about mindfulness – intentionally paying attention to the present moment – conceptually for days but you have to experience it to really understand its essence,” I explained. I was stunned when the room, which was loud with chatter moments before, became completely silent – a rare moment for a social hall packed with people. With our focus on counting through our inhalation, holding our breaths, and counting through our exhalation, it was a collective moment of presence, of mindfulness.

I explained that there are other means to practice mindfulness, aside from focusing on our breath. We can also use anchors such as our senses, bodily sensations, or words, to help us remain aware of the present moment. Havdalah is a beautiful and perfect opportunity to do this. “During the service, pretend as if you are a curious Martian, watching Havdalah for the very first time. Give your full attention to the beautiful sounds of the melodies, intently watch the flickering of the candlelight, feel your arms around each other, and breathe in the aromatic scents of the spices. You may just experience Havdalah in a new light,” I explained.

My co-chairs, Cailin Acosta, Isabel Shechter, and Olga Worm, and I were thrilled with the response. Attendees raved about the entire event. It was a beautiful, women-led experience of joy and connection. Many remarked that they indeed experienced Havdalah in a fresh, brighter light.


Dr. Shayna Kaufmann, a psychologist, received her mindfulness teacher training through Dharma Moon and Tibet House US. She leads meditation workshops and retreats and teaches mindfulness individually.


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February 29th is National Rare Disease Day. The day is meant to raise awareness for rare diseases and their impact on patients’ lives. Although Bernie Williams is most known for his legendary Yankees career, he has been an outspoken advocate for interstitial lung disease (ILD) since 2017 in honor of his father, whom he lost due to the disease. ILD impacts roughly 50,000 Americans each year. It causes irreversible scarring of the lungs that can make it very to breathe. National Rare Disease Day presents an opportunity to raise awareness about ILD and how it impacts patients and their families.

Bernie Williams’ father, Bernabé Williams Sr.
Boehringer Ingelheim

On top of raising awareness about the disease and its different forms, Williams worked to develop a program, Tune In To Lung Health, alongside Boehringer Ingelheim to provide resources to people living with ILD that explore how music and breathing can help them cope with the physical and emotional disease burden. In honor of Rare Disease Day, Williams sat down to talk about his advocacy and Tune In To Lung Health. He also provided thoughts on the 2024 Yankees and touched on his own time in pinstripes, as well.


Esteban Rivera: In working in healthcare advocacy and education, I’ve learned how holistic approaches to managing one’s health can be extremely important to patients. The Tune In To Lung Health program is a perfect example of that. As you’ve spoken to people who have participated in the program, what have they said about how special it’s been to use music as a tool to manage their health?

Bernie Williams: I’m sure that it has helped them deal with the burden of ILD. In this case Tune In To Lung Health is the website that we’re trying to get people to go to use those resources. Education, vocal, and breathing exercises are some things that we take for granted as humans. We breathe in and out and sometimes we don’t take notice of the fact that it’s such an important part of our daily lives. But for people that have ILD, every breath is so precious, and they never take that for granted. So having breathing exercises to enhance your capacity to breathe is a really important thing within the website.

Also, a playlist of songs from the likes of Frank Sinatra to Stevie Wonder and everything in between is designed to get people relaxed and in a good mood and positive attitude. And not only for the patients, but for the caregivers as well. It can help them get away a little bit from the burden of this disease and put themselves in a good space mentally to deal with their situation. I think it’s a really, really great resource to have.

ER: One thing you mentioned that I noticed is prominent in the program is the attention paid to caregivers. As you’ve spoken to them, what kind of feedback have they’ve given you about how they’ve experienced participating in the program alongside their loved ones?

BW: I think the part of the caregiver, as you said, is very underestimated. Having to be in a situation where you have to take care of a loved one, it’s important to not necessarily be completely knowledgeable of what’s happening, but at least have an opportunity to get educated about what the situation dealing with. I think it just puts you in a great position to manage the situation. I mean, obviously you’re not the person with the burden, but you are easing the life of the person that has that burden. The role of a caregiver is so important. Having the opportunity to be educated, understand the situation, the symptoms, and what things to look for is an important thing to have. Tune In To Lung Health has a lot of information on that. So it has been very positive for [caregivers] to access that resource.

ER: Of course advocacy and education are year round activities, but what kind of impact do you think it has for people with rare diseases to have a specific day where their lived experiences are elevated?

BW: Rare Disease Day is a very important day – it highlights and amplifies the voices of people that are suffering from these diseases. I think we get so caught up in our everyday lives that we sometimes just lost sight of the fact that there are people living with these conditions in this world also that need to be highlighted, whether it’s ILD or any other rare disease. I think it’s really important for people to count their blessings and be aware of the people in these situations.

ER: Is there anything else you’d like to share about ILD or Rare Disease Day?

BW: Highlighting Tune In To Lung Health’s resources. The information about ILD, the music, the education and the breathing exercises are all very important.

Bernie Williams’ father watches him on TV
Boehringer Ingelheim

ER: One thing about Yankees history – especially in the last three decades – has been about having Latino stars front and center in the organization, whether that be you, Jorge Posada, Alex Rodriguez, and more. What do you think it does for the Latin Yankee community to have somebody like Juan Soto who has been brought in to lead the team and potentially bring them back to the World Series?

BW: I think it was a great thing for the Yankees to acquire Juan Soto. I think that he’s going to be a great asset to the team. I had an opportunity to see him and the rest of the team work out in spring training – he is a very positive guy. He has this very thing that makes us Latin players very unique, you know, to have that flair and outwardly showing passion for the game – playing with a smile on his face and savoring these moments that you have as professional players. With hindsight, I can tell you that they will go away very quickly because life moves fast, it’s such a precious time.

For the Latin community, I think it’s a great thing for the team to have Soto. I think he’s going to be a catalyst and another great Latin hero the kids that are going to be looking up to him and trying to emulate him. Especially now that he’s wearing the pinstripes, it’s going to give him even more exposure playing with one of the premier teams in the big leagues. It’s a, it’s a win-win for both him and the team.

ER: You spoke about spring training, and I’m sure that you’ve had conversations with some of the younger players. Early on in your professional career, you were under a lot of pressure to produce right away. Kids like Jasson Domínguez and Spencer Jones are going to be in similar positions once they’re with the big league club and expected to produce. From the mental side of things, how would you approach handling the adversity that will inevitably come to them, or how did you when you were playing?

BW: Yeah, that’s a really interesting question because it touches on things that are very near and dear to my heart playing in this great city of New York. There were a lot of expectations on performing and producing and putting some numbers, collectively and individually. When trying to put those sum of the parts together to get to that elusive goal of having a championship and a World Series, my experience told me that you can only control the things that you can control.

Putting a lot of energy and things that you have no control of is counterproductive. It brings you a lot of anxiety and extra pressure that you don’t need. So I think my advice to these guys – and I know it’s kind of easier said than done – is not to pay attention to the things that you can’t control and let everything else fall where it may. Taking care of the present is paramount, then the future is going to take care of itself. And if you are able to do the things that you are supposed to do as far as your preparation, your work ethic, the way that you learn how to play, I think everything else is going to fall into place.

We have a God given ability to play this game at this level and you learn a lot about yourself playing the game. But at the same time, you learn how to make sure that you take care of the things that you can’t take care of and let everything else handle itself. To me, that will be the most important thing that I would that I would tell them.

ER: Zooming out, what are you most excited about to watch the Yankees in the 2024 season?

BW: Well, I think this version of the Yankees has been going through the highs and lows of having great success and great disappointment. In the years they have been building this team to win a championship, they have fallen just a tad short. So I think that all the players that have been with the team for all this time know what the expectations are. And I think all the players that are coming onto the team are buying into that as well. I think there’s a collective sense of excitement and a great, positive attitude towards the season. Like every year, it all depends on having the guys healthy when the time counts and produce the way they’re expected to. If they do that, I think they have a great chance of winning a championship this year and take that big monkey off their back. There’s a lot of excitement for this particular iteration of the team and I think they’re going to do well. Hopefully they’ll stay healthy through the entire year and have all the pieces come together.

Boehringer Ingelheim


Thanks to Tune In To Health for connecting us with Bernie, and of course many thanks to the man himself for his time.

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In a world that often feels like it's moving at lightning speed, finding moments of tranquility can seem like a Herculean task. Yet, a simple breathing technique, backed by experts like Kianoush Sheykholeslami, M.D., is gaining attention for its promise to not only quiet the mind but also usher in a restful night's sleep. Known as the 4-7-8 breathing exercise, this method hinges on the rhythmic pattern of inhaling, holding, and exhaling breaths, a practice deeply rooted in the ancient art of yoga's pranayama.

The Science Behind the Breath

The principle of the 4-7-8 breathing exercise is straightforward: inhale through the nose for four counts, hold that breath for seven counts, and exhale through the mouth for eight counts. This pattern is not arbitrary; it's a deliberate orchestration of time and rhythm designed to bring about physiological changes within the body. Dr. Alex Dimitriu suggests that initiating at least four cycles of this breathing technique can start to dial down the day's stress, with the option to increase to eight cycles for those particularly tense moments or as a prelude to sleep.

It's the shift in focus to the act of breathing, a move away from stressors, that lends the 4-7-8 method its power. This focus not only helps to distract the mind but also facilitates a physiological response that counters the stress-induced cortisol surge, effectively hitting the body's 'pause' button on anxiety and tension. A 2022 study in Physiological Reports highlighted its potential to lower blood pressure and heart rates, underscoring the health benefits of this seemingly simple exercise.

Embracing the Practice

Yet, as with any practice that involves the body's delicate balance of oxygen and carbon dioxide, newcomers to the 4-7-8 breathing technique might experience initial lightheadedness. This sensation is typically a result of increased carbon dioxide levels from the extended breath holding. Caution is advised, particularly for those with cardiovascular or respiratory conditions, with a strong recommendation to consult a doctor before embarking on this or any new wellness practice.

Despite these considerations, the accessibility of the 4-7-8 technique is undeniable. It requires no special equipment, can be practiced virtually anywhere, and, perhaps most appealingly, fits seamlessly into a nightly routine. Anecdotal evidence, bolstered by personal testimonies on platforms like TikTok from users such as Emilie Leyes and The Sleep Doctor, paints a vivid picture of its effectiveness in managing anxiety and improving sleep quality. Dr. Mamina Turegano, MD, also points to its roots in pranayama, advocating for its role in a healthy lifestyle that prioritizes mental wellness.

A Balanced View

While the benefits of the 4-7-8 breathing technique are compelling, it's important to approach it as part of a broader stress management and sleep hygiene strategy. Regular practice, coupled with other healthy lifestyle choices, can enhance its effectiveness. However, it's not a panacea; individual experiences may vary, and it's essential to maintain realistic expectations about the results.

Ultimately, the 4-7-8 breathing exercise offers a bridge to tranquility in the tumult of daily life, a tool that, when used with mindfulness and consistency, can significantly improve one's quality of life. By turning our focus inward, to the simple act of breathing, we unlock a powerful ally in the quest for calm and restful nights.

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TAKE A DEEP BREATH. That’s good advice for when you feel overwhelmed, stressed, or anxious. It helps you center yourself and relax. Ad taking it a step further to focus on a pattern of inhaling and exhaling could heighten the calming effects.

The 4-7-8 breathing exercise is one technique that can cultivate “body, soul, spirit connections,” says Kianoush Sheykholeslami, M.D., F.A.C.S., chief of ENT and head and neck surgery at Saint Peter’s University Hospital. “Doing certain exercises with the rhythm, rate, and duration of your breathing” relaxes your body.

Basically, it involves inhaling through your nose for four counts, holding that breath for seven counts, and exhaling through your mouth for eight counts.

4-7-8 breathing can help release stress and calm your anxiety, Dr. Sheykholeslami says. The technique has also been shown to help you doze off if you struggle to fall asleep and improve your quality of sleep.

“When you’re stressed out, you want to take your brain off that stressor,” he says. “It brings your attention to your breathing.”

The breathing exercise is based on a yoga principle called pranayama breathing, or slow exhale, explains Alex Dimitriu, M.D., a double board-certified physician in sleep medicine and psychiatry and founder of Menlo Park Psychiatry and Sleep Medicine. It’s become more popular recently, but integrative medicine expert Andrew Weil, M.D. has been teaching the method for decades.

While experts say 4-7-8 breathing brings many benefits, it can take a little practice to perfect. Here’s exactly how to do it, how it can improve your stress levels, and tips for getting the most out of the technique.

What is 4-7-8 breathing—and, how to do it?

You can do 4-7-8 breathing anywhere and in any position, according to Dr. Weil. But he suggests sitting with your back straight until you get the hang of it.

the single man meditating alone at home while listening to meditation music through wireless headphones, doing breathing exercises

Halfpoint Images//Getty Images

Place the tip of your tongue on the tissue behind your top teeth and keep it there as you do the breathing exercise, he suggests. Next, follow these steps:

  • Exhale fully through your mouth, making a whoosh sound
  • Inhale quietly through your nose with your mouth closed for a count of four seconds
  • Hold your breath for a count of seven
  • Exhale through your mouth, making a whoosh sound again, for a count of eight

This is one cycle. “It is advised to do at least four cycles of this type of breathing per round, and it can be done several times a day, as well as before sleep,” Dr. Dimitriu says. As you practice it more, you can do it for up to eight cycles.

How often you do 4-7-8 breathing and when you do it is up to you. People often use the breathing pattern just before bedtime or a nap to help them fall asleep, Dr. Sheykholeslami says.

It could also be used to relax throughout the day, as a kind of meditation. If you go that route, he suggests finding a quiet place to practice the breathing.

The Benefits of 4-7-8 Breathing

Taking steps to reduce stress and sleep better is good for your overall health. Here are some of the main benefits of 4-7-8 breathing:

It has a calming effect.

When you’re upset or overwhelmed, it can be tough to focus. Dr. Sheykholeslami says 4-7-8 breathing can help you distract yourself, calm down, and let go of the stress. Incorporating it into your daily routine gives you an effective coping strategy when stressors arise.

shot of a young man experiencing chest pains at home

Moyo Studio//Getty Images

It reduces stress and anxiety.

The body goes into fight-or-flight mode when you’re stressed, which triggers the release of cortisol, also known as the stress hormone. Focusing on your breathing, such as the 4-7-8 technique, releases subcortical hormones, which Dr. Sheykholeslami says can have an “anti-cortisol effect.”

“It relaxes your brain and relaxes your body,” he adds.

Research shows that 4-7-8 breathing may be beneficial in reducing anxiety for people after they had bariatric surgery and improving their quality of life, Dr. Dimitriu says.

It helps you sleep.

Most people don’t get enough sleep or sleep well, Dr. Sheykholeslami says. It’s often because they don’t practice good “sleep hygiene,” he says, meaning they stare at their phones right before falling asleep, their bedrooms aren’t at a comfortable temperature, or they don’t have a relaxing bedtime routine.

Practicing a few rounds of 4-7-8 breathing before falling asleep can reduce anxiety and calm your mind, helping you drift off, says Dr. Sheykholeslami, who recommends 4-7-8 breathing to his patients.

A 2022 study published in Physiological Reports found that 4-7-8 breathing helped lower blood pressure and heart rates for people with and without sleep deprivation. That’s crucial, as lack of sleep can increase your risk for high blood pressure, which can also affect sleep.

It helps you control stress long term.

Learning to relax your body on cue is an effective way to manage stress. Once you get into the habit of regularly practicing 4-7-8 breathing, even when you’re not stressed, Dr. Sheykholeslami says you “could control your mind better.” In other words, you train your nervous system to better respond to its fight-or-flight response, according to the Cleveland Clinic. Then, the breathing technique becomes a natural part of your stress response that you automatically turn to when stressors come up.

Are there any downsides to 4-7-8 breathing?

There are really no drawbacks to 4-7-8 breathing, Dr. Sheykholeslami says. You just have to devote time and energy to practicing it, which could take time.

However, some people might experience lightheadedness when they first start, he says. Holding your breath for seven seconds causes carbon dioxide to build up, and some people might feel a little dizzy as a result. Usually, this effect will go away once you practice the breathing exercise more.

If you have cardiovascular disease or respiratory problems, it’s best to talk to your doctor before trying 4-7-8 breathing, just to be safe.

How to Get the Most Out of 4-7-8 Breathing

The more you practice 4-7-8 breathing, the more of a habit it'll become, and you’ll keep seeing the benefits.

The technique works best when it’s incorporated into a healthy lifestyle that includes healthy eating, exercising, limiting alcohol, and getting enough sleep, Dr. Sheykholeslami says. You can also combine it with other meditation practices.

“It becomes a powerful tool,” he says.

Headshot of Erica Sweeney

Erica Sweeney is a writer who mostly covers health, wellness and careers. She has written for The New York Times, HuffPost, Teen Vogue, Parade, Money, Business Insider and many more.

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Online driver profiling and e-driver training provider E-Training World has launched a new training module focused on road rage.

More than two in three (​69.5%) drivers in the UK report experience road rage

More than two in three (​69.5%) drivers in the UK report experience road rage, according to recent research from – and over one in 10 (​12%) admit it’s a weekly occurrence for them.

Graham Hurdle, managing director at E-Training World, said: “Road rage can pose a significant threat to health and safety for everyone on the road and put drivers at risk of prosecution. With congestion on our roads increasing, we felt it was important to design a training module that addressed the common causes of road rage and trained drivers in how to react if faced with an angry driver.”

According to the research, the most common cause of road rage is when ​​other drivers do not indicate. ​Tailgating comes in a close second, followed by ​being cut up, ​slow driving and ​merging at the last minute.

Recommended strategies for drivers to reduce the risk of experiencing road rage include playing cognitive-behavioural games, using breathing exercises or even listening to soothing music. Drivers often get frustrated because they are in a hurry and can’t get to their destination quickly enough because of traffic. Leaving earlier can help drivers feel more relaxed and less likely to react angrily. Keeping a safe distance can also help drivers avoid potential road rage situations.

“Anger often causes drivers to drive faster than normal, to switch lanes erratically, to drive too close to the person in front of them, and to engage in other risky driving behaviours,” Hurdle added. “You can’t control another driver’s behaviour, but you can control your own. How you react to a situation determines what happens next. If you back off, take a deep breath and remain calm, you can defuse a potentially damaging situation.”

The new module is the latest development from E-Training World, which is exhibiting at the 2024 Great British Fleet Event.

Other recent additions include a module specifically designed for adverse weather conditions and tailored advice on avoiding common collision situations.

As well as serving some of the largest fleet operators in the UK, it provides branded/white-labelled systems to many of the best-known companies in the fleet sector. These include insurance companies, fleet management specialists, accident management providers, driver training businesses, vehicle rental specialists and other fleet sector suppliers.

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Bollywood actress Taapsee Pannu, known for her versatile performances on the big screen, has garnered attention not only for her acting prowess but also for her dedication to fitness. The star’s intensive workout and diet regimen have recently been unveiled, giving fans a glimpse into her daily routine.

Starting her day as a morning person, Taapsee kickstarts her mornings with yoga practices like Surya Namaskar and Pranayama. While on vacation, she often opts for long jogging or brisk walking sessions to keep herself active.

One of Taapsee’s favorite fitness activities includes playing squash daily in Mumbai, followed by breathing exercises and swimming two to three times a week. Her commitment to maintaining an athletic physique is evident in her rigorous workout routine.

Setting a routine for herself, Taapsee ensures she gets ample rest, aiming for seven to nine hours of sleep unless there are night shoots. She rises early in the morning, meticulously planning her day ahead.

When it comes to hitting the gym, the actress dedicates six days a week for one-hour sessions each day, focusing on different body parts with a cool-down period of 15-20 minutes. Taapsee’s dedication to her workouts is remarkable, with a focus on silence and concentration.

From rope exercises to mastering aerial poses, Taapsee incorporates a variety of training methods in her routine. Her workout includes cardio exercises and HIIT training, with challenging moves like planks and bench planks to maintain her enviable six-pack abs.

An essential part of Taapsee’s daily routine is her specially crafted drink, consisting of raw-unfiltered apple cider vinegar with fenugreek, turmeric, and ginger. This concoction helps her combat muscle pain with its powerful inflammation-fighting properties.

When it comes to her meals, Taapsee opts for home-cooked food, with breakfast usually consisting of eggs and jowar roti, while lunch includes seasonal vegetables. For dinner, she typically enjoys a meal of rice or roti with vegetables and dal.

Reports suggest that Taapsee Pannu is gearing up to tie the knot with her longtime partner, Mathias Boe, in a private ceremony scheduled for March. Mathias, a Danish badminton player and former Olympic medallist, will bring a blend of Christian and Sikh rituals to their wedding, adding to the couple’s multicultural union.

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According to a recent UCLA Health study, Kundalini yoga reversed ageing and inflammation-associated biomarkers, restored neural pathways, prevented brain matter decline, and improved cognition and memory in older women at risk of Alzheimer’s disease. These benefits were not observed in a group that underwent standard memory training exercises. The results are the latest in a line of research from UCLA Health researchers that compares the benefits of yoga and conventional memory enhancement training for delaying cognitive decline and addressing other dementia risk factors. The studies were published in the journal Translational Psychiatry over the course of 15 years.

This most recent study, headed by UCLA Health psychiatrist Dr. Helen Lavretsky of the Jane and Terry Semel Institute for Neuroscience and Human Behavior, looked at whether postmenopausal women could use Kundalini yoga early on to prevent cognitive decline and the trajectories of Alzheimer’s disease. Because of a number of factors, including genetics, changes in estrogen levels during menopause, and longer life expectancies, women are approximately twice as likely as men to develop Alzheimer’s disease.

More than 60 women 50 years of age and above with self-reported memory problems and cerebrovascular risk factors were gathered from a UCLA cardiology clinic for the new study. There was an equal division of the women into two groups. For a duration of 12 weeks, one group engaged in weekly Kundalini yoga sessions, while the other group underwent memory enhancement training on a weekly basis. Daily homework assignments were also given to the participants. In Kundalini yoga, breathing exercises and meditation take precedence over physical postures. The UCLA Longevity Center’s memory enhancement training program consists of a range of exercises, like telling stories to help recall items on a list orarranging groceries on a list.

The women were evaluated by researchers for depression, anxiety, subjective memory, and cognition after the first 12 weeks and again after 12 weeks to see how stable any improvements were. Additionally, blood samples were obtained in order to examine the molecules linked to inflammation and the gene expression of aging markers, both of which are risk factors for Alzheimer’s disease. To examine alterations in brain matter, a small number of patients underwent MRI assessments as well. Researchers discovered that participants in the Kundalini yoga group experienced a number of improvements not seen in the memory enhancement training group.

These included significant improvement in subjective memory complaints, prevention in brain matter declines, increased connectivity in the hippocampus which manages stress-related memories, and improvement in the peripheral cytokines and gene expression of anti-inflammatory and anti-aging molecules.

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Samantha Ruth Prabhu is soaking up the sun during her morning workout. In a new social media post the Indian actress shows off her amazing body in an ab-baring workout outfit. "Forever seeking the morning sun ????The best kind of mornings✨" she captioned the post. How does the 36-year-old approach health and wellness? Here is everything you need to know about her top health habits. 

Samantha maintains a plant-based diet "I'm vegan, so no non-vegetarian, no dairy, just veggies and a lot of veggies. I eat rice, I love my rice. My food is very basic but I am very happy with it," she told a fan in a video she shared to social media

Samantha does aerial yoga. "Life is a balance of holding on and letting go . Inversions," she captioned a post. While many people might find aerial yoga difficult, there are more than 100 different types, or schools, of yoga. The American Osteopathic Association explains that most practices include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups. "The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome," Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California, explained to them. "Yoga can also lower blood pressure and reduce insomnia."

Other physical benefits of yoga include:

  • increased flexibility
  • increased muscle strength and tone
  • improved respiration, energy and vitality
  • maintaining a balanced metabolism
  • weight reduction
  • cardio and circulatory health
  • improved athletic performance
  • protection from injury

Samantha enjoys cycling – even biking in not-so-great weather. "Riding in the rain with the best company ♥️ #EverydayInspiration," she captioned a post. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.

Samanta reaps the benefits of hot baths. She recently shared a photo of herself reading in the bath at the Six Senses Bhutan. How can a hot soak do your body and mind good? Baths have been linked to better sleep and even found helpful to minimize anxiety and depression. One recent study even found that they may even boast cardiovascular benefits.

In her latest post Samantha shows off her kickboxing moves.  Harvard Health maintains that boxing is a great way to build strength, improve balance, posture, hand-eye coordination, boost mood and endurance, and helps increase alertness.

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This mini meditation will ease you into a breathing exercise among mangroves at Nudgee on Yuggera Country, Queensland, Australia. Each episode of Mind/Land by Queensland Health explores the profound connection between mental health and the natural world.

Listening to the sounds of nature can enhance your mental wellbeing. It can reduce your stress, improve your mood and give you an increased feeling of wellbeing. Think of this tranquil soundscape as an icebreaker into the world of mindfulness, designed to help you unwind.

We acknowledge the traditional custodians of the land on which we gathered to record this. We pay our respects to elders, past, present and emerging.

View our episodes with 4K vision, on our YouTube channel:

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With this year's Tokyo Marathon happening this weekend, many runners will likely be inspired to run a faster marathon. Those who have already done one (or maybe even a few) will know running a marathon has a significant toll on your body; however, some less-known training tips might help you get closer to your dream marathon PB.

The most important thing, of course, is not to go wild! Instead, gradually integrate the below tips into your training routine. Prioritise consistency and be patient with yourself. Getting better at any sport isn't a linear process, and if you experience any dips in your motivation or physical improvement, switch things up a bit to get out of that rut.

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Hamilton, ON- Brady Paterson took a deep breath.

The McMaster Marauders first-year outside hitter finds himself doing so during a game. Sometimes, it’s when he’s on the bench. Sometimes, it’s during a timeout. It’s what he’ll do to stay level-headed in the midst of everything going on around him.

Paterson saw how and he and his teammates stayed steady and kept a level head during their OUA quarter-final playoff game against the Nipissing Lakers on Feb. 24. They talked about it during the week leading up to the game. They didn’t get too high on the high points. Nor too low on the low points. That helped keep their energy going.

Paterson and his teammates played with that steadiness as they beat the Lakers in three sets.

McMaster head coach Brad Douwes also noticed the steadiness. “That was the most steady we’ve played emotionally all year,” Douwes said.

Leading into the game, they discussed what it takes to be level-headed. How to support each other in times of stress. They talked about the distractions they can experience.

Social media. Other games. Rankings. The first thing was to acknowledge what are the distractions, according to Douwes. Veterans Brendan Mills, Ben Kerkhoff and Tyler Pavelic shared with their teammates their experiences. Their thoughts. Their vulnerability as well.

“I think that maybe helped some of the younger guys or some of the other guys realize that we’re not machines,” Douwes noted. “Everyone has different things that we’re working on.”

Brad Douwes (Photo: Muad Issa/McMaster Athletics)

Paterson heard his teammates talk about coming together as a team. Even in the heat of a game – amid all the loud noise and cheers from the crowd and the magnitude of the moment – they’ll focus by coming together in a quick huddle.

By doing so, they can focus on what they’re doing and play their game. They try their best to block out the distractions.

Douwes himself tries to model that steadiness for them. Yes, he has so many different thoughts swirling through his brains. All the rotations, matchups and tactical adjustments. All the pieces of a chess match. He relies on his preparation. He knows the importance of being steady himself.

“If I’m unsteady, they’re going to be unsteady,” he noted.

When Paterson takes those deep breaths, he’s able to block out all the noise and distractions of the moment.

Him and his teammates have talked a lot about deep breathing. He sees his teammates taking that on as well. It’s helped them forget about the bad plays and remember the good ones.

Brady Paterson (Photo: Muad Issa/McMaster Athletics)

Whenever he finds himself getting too excited or too down on himself during a game, he’ll pick a spot on the ceiling or wall. He’ll look at it. Then he’ll close his eyes. He’ll take a few deep breaths.

Paterson feels the calmness in his body. That amped up excitement? Those nerves? That goes away. He feels calmer. His breathing slows down. His heart rate goes down.

He feels himself resetting his body. He feels the steadiness and is ready to move onto the next play.

That paid off for him in his first university playoff game. He finished with 13 kills and five points – both career-highs. A .391 hitting percentage. “A ridiculous number,” Douwes called it. He had a serving run in the third set as the Marauders built their lead. He had two service aces – another career high.

Before Paterson stepped up to the service line, he takes a few deep breaths. He gets ready to serve. By the time he launches his serve, he’s already has that steady head. He’s able to just do his thing.

Paterson’s mindset isn’t just about this playoff game. Douwes noticed how he’s such a steady person. He’ll come into the gym and do his work.

He’ll learn from teammates. Fellow outside hitter Maxime Gratton has become a great mentor for him – teaching him how to attack in certain situations. He and the coaches have worked a lot on his high ball attacking – “which has gone up like crazy,” Douwes pointed out. That’s lead to him being more efficient.

He told Paterson to rely on his past experiences heading into his first playoff game. Douwes knows Paterson has played in some big games before McMaster. He’s won a national championship at the club level. Even so, Paterson did admit to him that he’s never played such an environment where everyone was cheering for him.

As game time approached, Paterson tried to approach it like any other game. He didn’t want to change his mindset. He didn’t want to worry about it being a playoff game. He didn’t want to think about the fact they were facing elimination.

Brady Paterson (Photo: Kevin Lassel/McMaster Athletics)

That steadiness? That deep breathing? He’s practised it for a while. He used to do deep breathing exercises with his old club team.

His parents Dave and Shelley have also helped him be steady. They’ve always pushed him to do his best. They’ve supported him through those high and low points. “They kind of keep me where I want to be,” he said.

Even as the Baden native is living away from home and doesn’t see them as often now, he still feels their support. Hey, you’re going to do great, his parents will text him. Be proud of yourself.

When Paterson sees that on his screen, it helps him get ready for the game. He knows he has their support – whether they’re there in person or not. He knows that text is coming beforehand. “It’s really awesome,” he said.

Paterson kept his steadiness against Nipissing. He saw everything they worked on – and talked about – in practice pay off come game time.

He remembers times when their opponents would go on a run. He would take that deep breath, brushing that last play into the past and moving onto the next one.

He kept breathing. He kept resetting. He kept attacking. So too did his teammates. They were plenty of highs and lows as the two teams traded points in three close sets. McMaster prevailed in all three.

McMaster celebrates the win (Photo: Muad Issa/McMaster Athletics)

Paterson joined his teammates on the court in their victory dance after Gratton’s game-sealing service ace. He celebrated the win with them.

He then met up with his parents as they headed off into the night.

Featured Image: Muad Issa/McMaster Athletics

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Relaxation And Breathing Exercises For Anxiety

[New York, February 2024] — An insightful market analysis report focusing on the Relaxation And Breathing Exercises For Anxiety Market has just been released by Stats N Data, serving as a valuable resource for both industry leaders and newcomers. This comprehensive report offers a detailed exploration of the global Relaxation And Breathing Exercises For Anxiety market and its subsegments, providing revenue forecasts and strategic insights that can drive business success in the coming years in pharma-healthcare Industry.

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Some of the major companies influencing this Relaxation And Breathing Exercises For Anxiety market include:

• Headspace
• Calm
• Insight Timer
• Breathe2Relax
• The Tapping Solution
• Yoga and Meditation Studios
• Health and Wellness Apps
• Stress Reduction Workshops
• Mental Health Coaches

This Relaxation And Breathing Exercises For Anxiety research report sheds light on the major market players who are thriving in the market. Track business strategy, financial status and upcoming products.

This report caters to a wide audience, from industry experts seeking insights into the dynamic Relaxation And Breathing Exercises For Anxiety market to newcomers looking for guidance. Customization options are available to ensure the report’s relevance to your specific needs.

Relaxation And Breathing Exercises For Anxiety The regional scope of the market is mostly mentioned in the region-focused report.

• North America
• South America
• Asia Pacific
• Middle East and Africa
• Europe

Don’t miss our exclusive 20% discount on this report:

Relaxation And Breathing Exercises For Anxiety Market Segmentation Analysis

The market is segmented on the basis of categories such as type, product, and end user. This segmentation makes it possible to provide an accurate description of the market.

Relaxation And Breathing Exercises For Anxiety Market segmentation : By Type

• Anxiety and Stress Reduction
• Mind-Body Relaxation
• Holistic Wellness
• Wellness and Self-Care Apps

Relaxation And Breathing Exercises For Anxiety Market Segmentation: By Application

• Deep Breathing Techniques
• Progressive Muscle Relaxation
• Guided Imagery and Visualization
• Yoga and Meditation Practices

Key Questions Addressed in this Report:

  • What is the expected market size and growth rate during the forecast period?
  • What are the key factors propelling the Relaxation And Breathing Exercises For Anxiety market?
  • What risks and challenges lie ahead in the market?
  • Who are the prominent players in the Relaxation And Breathing Exercises For Anxiety market?
  • What trends are influencing market shares?
  • What are the primary findings from Porter’s five forces model?
  • What global expansion opportunities are available for the Relaxation And Breathing Exercises For Anxiety market?

In addition to answering these critical questions, the report offers a forward-looking perspective, providing insights into the future trajectory of the Relaxation And Breathing Exercises For Anxiety market. It equips decision-makers with the knowledge needed to navigate the market’s evolution during the forecasted period effectively.

Segmentation Specification
Historic Study on Relaxation And Breathing Exercises For Anxiety 2020 – 2023
Future Forecast Relaxation And Breathing Exercises For Anxiety 2024 – 2031
Company Accounted • Headspace
• Calm
• Insight Timer
• Breathe2Relax
• The Tapping Solution
• Yoga and Meditation Studios
• Health and Wellness Apps
• Stress Reduction Workshops
• Mental Health Coaches
Types • Anxiety and Stress Reduction
• Mind-Body Relaxation
• Holistic Wellness
• Wellness and Self-Care Apps
Application • Deep Breathing Techniques
• Progressive Muscle Relaxation
• Guided Imagery and Visualization
• Yoga and Meditation Practices


Embrace data-driven decision-making with our comprehensive Relaxation And Breathing Exercises For Anxiety market research report. It’s your roadmap to navigate the ever-changing market landscape and position your business for success.


Table Of Content

Chapter 1 Relaxation And Breathing Exercises For Anxiety Market Overview

1.1 Product Overview and Scope of Relaxation And Breathing Exercises For Anxiety

1.2 Relaxation And Breathing Exercises For Anxiety Market Segmentation by Type

1.3 Relaxation And Breathing Exercises For Anxiety Market Segmentation by Application

1.4 Relaxation And Breathing Exercises For Anxiety Market Segmentation by Regions

1.5 Global Market Size (Value) of Relaxation And Breathing Exercises For Anxiety (2020-2031)


Chapter 2 Global Economic Impact on Relaxation And Breathing Exercises For Anxiety Industry

2.1 Global Macroeconomic Environment Analysis

2.2 Global Macroeconomic Environment Analysis by Regions


Chapter 3 Global Relaxation And Breathing Exercises For Anxiety Market Competition by Manufacturers

3.1 Global Relaxation And Breathing Exercises For Anxiety Production and Share by Manufacturers (2020 to 2024)

3.2 Global Relaxation And Breathing Exercises For Anxiety Revenue and Share by Manufacturers (2020 to 2024)

3.3 Global Relaxation And Breathing Exercises For Anxiety Average Price by Manufacturers (2020 to 2024)

3.4 Manufacturers Relaxation And Breathing Exercises For Anxiety Manufacturing Base Distribution, Production Area and Product Type

3.5 Relaxation And Breathing Exercises For Anxiety Market Competitive Situation and Trends


Chapter 4 Global Relaxation And Breathing Exercises For Anxiety Production, Revenue (Value) by Region (2020-2024)

4.1 Global Relaxation And Breathing Exercises For Anxiety Production by Region (2020-2024)

4.2 Global Relaxation And Breathing Exercises For Anxiety Production Market Share by Region (2020-2024)

4.3 Global Relaxation And Breathing Exercises For Anxiety Revenue (Value) and Market Share by Region (2020-2024)

4.4 Global Relaxation And Breathing Exercises For Anxiety Production, Revenue, Price and Gross Margin (2020-2024)



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Looking for detailed information on High-Paying Careers with Little Schooling? then you are on the right article. When you think about jobs that pay well, you often think about needing advanced degrees. Surgeons and other doctors, for example, usually have to study for at least eight years after college. These are some of the highest-paying jobs, according to the U.S. Bureau of Labor Statistics

But what if you want to earn good money without spending so much time and money on more schooling? That is where knowing about jobs with decent pay and not too much schooling can be helpful. In this article, we will cover 16 high-paying careers with little schooling. Let’s get started.

Top 16 High-Paying Careers with Little Schooling

If you want to earn a lot without spending too much time in school, these jobs might be perfect for you.

1. Loan officer

You need to help customers apply for loans. This is the main job of a loan officer. You will meet with people, talk about what they need, and suggest the right loan options. 

You will guide their applications through the approval process and keep them updated along the way. Usually, all you need for this job is a high school diploma and a license for mortgage loan officers. Many companies offer training to help you get started.

  • Salary per annum: $183,200
  • Degree required: Bachelor’s degree in business, finance, or a related field preferred
  • Who is hiring: Banks, credit unions, mortgage companies, financial institutions
  • Best way to get the job: Earn relevant degree, obtain licenses and certifications, gain experience through internships or entry-level positions, develop strong communication and sales skills

2. Air traffic controller

As an air traffic controller, your job is to keep an eye on aircraft movements in your assigned area. You will talk to pilots to give them weather updates and safety info. You will decide when planes can land or take off safely while keeping them a good distance apart. Sometimes, you will also help out during emergencies by staying in touch with planes or airports. 

To become an air traffic controller, you need to be between 18 and 30 years old. You need to have at least a high school diploma or GED. You also need to complete a three-month course at the FAA Academy. Many people also get an associate or bachelor’s degree from a program approved by the FAA’s Air Traffic Collegiate Training Initiative (AT-CTI) before going to the FAA Academy.

  • Salary per annum: $132,250
  • Degree required: Bachelor’s degree in aviation, air traffic control, or a related field preferred 
  • Who is hiring: Federal Aviation Administration (FAA)
  • Best way to get the job: Pass the FAA Air Traffic Specialist (ATS) qualification test, complete academy training, gain experience in a control tower or radar facility

3. Ultrasonographer

As an ultrasonographer, you will use a special device called an ultrasound transducer to look inside the body using sound waves. You will focus on different areas like the heart, blood vessels, or joints. Some ultrasonographers specialize in women’s health or pediatric care.

Your job involves talking to patients about the procedure, operating the imaging equipment, and keeping it in good condition. After taking the images, you will study them and write a summary for the doctor. You will also update patients’ medical records when necessary.

  • Salary per annum: $131,161
  • Degree required: Associate’s degree in sonography
  • Who is hiring: Hospitals, clinics, imaging centers, physician offices
  • Best way to get the job: Earn your degree, get licensed, gain experience through an internship or clinical rotation, network with healthcare professionals

4. Nuclear medicine technologist

As a nuclear medicine technologist, your job is to give patients radioactive substances for imaging tests. These tests help doctors see inside the body and figure out what is wrong. You will also make sure that both patients and staff are safe from too much exposure to the radioactive stuff. 

You would do it by checking the equipment and taking precautions. To become a nuclear medicine technologist, you usually need an associate degree in nuclear medicine technology. However, having a bachelor’s degree might give you more job options.

  • Salary per annum: $129,700
  • Degree required: Associate’s degree in nuclear medicine technology or a related field (Bachelor’s degree is preferred by some employers)
  • Who is hiring: Hospitals, clinics, imaging centers
  • Best way to get the job: Earn accredited degree, obtain state licensure, complete clinical internship, cultivate strong technical and communication skills

5. MRI Technologist

As an MRI technologist or technician, you will operate the MRI machine to help doctors diagnose patients with medical conditions. You will position patients in the machine and help them stay calm during the procedure. 

Sometimes, you will need to inject patients with contrast media to improve image quality. You may also assist doctors in examining MRI images. Most MRI tech certification programs require an associate degree in a health-related field.

  • Salary per annum: $128,000
  • Degree required: Associate’s degree in magnetic resonance imaging (MRI) or a related field 
  • Who is hiring: Hospitals, clinics, imaging centers
  • Best way to get the job: Earn an accredited degree, obtain state licensure, complete clinical internship, develop strong technical and interpersonal skills

6. Radiation therapist

As a radiation therapist, you will care for cancer patients by giving them radiation treatment. You will work closely with oncologists and nurses to plan and administer the treatment. 

Your job includes talking to patients about their treatment options. You need to answer their questions and watch how they respond to treatment. To become a radiation therapist, you usually need an associate degree or certification from a radiation therapy program.

  • Salary per annum: $120,000
  • Degree required: Bachelor’s degree in radiation therapy or a related field 
  • Who is hiring: Hospitals, clinics, cancer centers
  • Best way to get the job: Earn an accredited degree, obtain state licensure, complete supervised clinical experience, stay updated with new technologies and treatment protocols

7. Software developer

As a software developer or engineer, your job is to create new software programs. You will work with other designers and engineers. Your job is to make sure the software can do what it is supposed to do. This might involve using different programming languages. 

It is helpful to have some knowledge of the industry you are working in, like banking or airplane maintenance. Some employers might accept an associate degree, but having a bachelor’s degree could open up more opportunities for you.

  • Salary per annum: $117,900
  • Degree required: Bachelor’s degree in computer science, software engineering, or a related field
  • Who is hiring: Diverse array of industries, including technology companies, financial institutions, healthcare, and more
  • Best way to get the job: Build a strong portfolio showcasing your coding skills, participate in open-source projects, gain experience through internships or entry-level positions, develop strong problem-solving and analytical skills

8. Respiratory Therapist

As a respiratory therapist, you will assist patients who have trouble breathing. You will work with people of all ages and handle emergencies like heart attacks or drowning.

Your duties will involve connecting patients to ventilators to ensure they are getting enough oxygen. You will also conduct tests to assess their breathing and provide treatments to help them breathe better. Also, you will teach patients breathing exercises to improve their respiratory condition.

  • Salary per annum: $104,437
  • Degree required: Associate’s degree in respiratory therapy
  • Who is hiring: Hospitals, clinics, home care companies, nursing homes
  • Best way to get the job: Earn your degree, pass the national licensing exam, gain experience through clinical rotations, network with healthcare professionals

9. Dental Hygienist 

If you are looking for a great job, becoming a dental hygienist could be a good choice. It pays well, around $99,013 per year. It often offers flexible hours and good benefits.

To become a dental hygienist, you will need to attend a trade school program and get your license. Usually, this takes two years or less. This means you can start earning a good salary without having to get a four-year degree.

  • Salary per annum: $99,013
  • Degree required: Associate’s degree in dental hygiene
  • Who is hiring: Dental offices, public health clinics, hospitals, private practices
  • Best way to get the job: To start your career, you should earn your degree, get licensed, and gain experience through an internship. Also, it’s essential to network with dentists in your area.

10. Elevator installer

You will install and repair elevators, escalators, and moving walkways. Using blueprints, you will figure out where to put the equipment, assemble the parts, and connect the electrical wires. 

You will make sure everything works correctly, and if there are any issues, you will fix them. Sometimes, you will even take apart and remove elevators and escalators. 

To start, you will need at least a high school diploma or equivalent. Then, you will enter a mandatory four-year apprenticeship to learn the ropes before getting a state license.

  • Salary per annum: $99,000
  • Degree required: High school diploma or equivalent preferred, but not always required
  • Who is hiring: Elevator construction companies, construction contractors
  • Best way to get the job: Complete an apprenticeship program, obtain relevant certifications, gain experience through on-the-job training, develop strong physical stamina, manual dexterity, and spatial reasoning skills

11. Concrete pump operator

As a concrete pump operator, you will use big machines to move concrete to construction sites. You will drive large trucks to pick up and drop off concrete, putting it where it’s needed. 

You will also clean and take care of the machines you use. To start, you will need at least a high school diploma or GED. Also, you will need a commercial driver’s license (CDL).

  • Salary per annum: $98,500
  • Degree required: High school diploma or equivalent preferred. Training is provided by most employers.
  • Who is hiring: Concrete pumping companies, construction companies, and general contractors.
  • Best way to get the job: Obtain a Commercial Driver’s License (CDL) with endorsements for air brakes and combination vehicles. Gain experience through on-the-job training or an apprenticeship program offered by some companies.

12. Power plant operator

As a power plant operator, you will control the machines that make and send out electricity. Your job is to keep an eye on everything to spot any issues. 

You need to make sure the plant runs smoothly to meet people’s power needs. You don’t need a degree after high school. However, if you have an associate degree it  might help you find better job opportunities.

  • Salary per annum: $97,500
  • Degree required: High school diploma or equivalent, most employers provide on-site training. Some positions may prefer a technical degree in a related field.
  • Who is hiring: Utility companies, and power plants.
  • Best way to get the job: Earn technical certificates/associate degrees related to power plant operations, obtain relevant licenses, and gain experience in a mechanical/engineering role.

13. Real estate broker

As a real estate broker, you will be able to buy and sell properties, just like agents do. But, you will also have the chance to run your own real estate business and hire agents to work for you. As a broker, it is your job to make sure all the deals your agents handle are legal, properly documented, and financially solid.

You might also mentor new agents, and guide them through the ins and outs of the real estate world. To get started, all you need is a high school diploma or GED. But usually, brokers begin as agents. This means you will likely train with a real estate company and get your real estate agent license.

  • Salary per annum: $95,700
  • Degree required: High school diploma or equivalent, but a bachelor’s degree in business, finance, or a related field can be beneficial
  • Who is hiring: Self-employment is common but also can be employed by real estate agencies and firms.
  • Best way to get the job: Obtain a real estate license, build a network of clients, develop strong sales and marketing skills, and gain experience by working as a real estate agent initially.

14. Construction Manager

As a construction manager, you will work closely with architects and engineers on various construction projects. These projects could range from building homes to commercial buildings or even government projects.

Your main job will involve figuring out what materials are needed for each project. You need to make sure they are ready to go. You will use your problem-solving skills to go over blueprints, estimate costs, and set deadlines for getting the job done.

  • Salary per annum: $88,319
  • Degree required: Bachelor’s degree in construction management or related field
  • Who is hiring: Construction companies, engineering firms, government agencies
  • Best way to get the job: Earn your degree, gain experience through internships or entry-level positions, obtain relevant certifications, network with industry professionals

15. Ship Engineer

As a ship engineer, you will be responsible for maintaining the key parts of a ship. You should maintain parts like the engine, pumps, and generators. Your job is to ensure that everything, from the electronic gear to the propellers to the communication systems, is working properly. 

You will also oversee the maintenance crew and conduct inspections on the equipment before and during voyages. Typically, you will need a bachelor’s degree in engineering, preferably in naval engineering.

  • Salary per annum: $87,300
  • Degree required: Bachelor’s degree in Marine Engineering or a related field, such as Mechanical Engineering with a maritime focus.
  • Who is hiring: Shipping companies, cruise lines, cargo companies, government agencies (e.g., Navy), and maritime research institutions.
  • Best way to get the job: Earn a relevant degree or meet experience requirements. Obtain professional licenses and certifications, such as those issued by the United States Coast Guard (USCG).

16. Aircraft Mechanic

As an aircraft mechanic, you will be in charge of making sure helicopters and planes are in great condition. This means checking all the mechanical parts to ensure they are safe and working well.

You will work in different places like airports, government agencies, and engineering firms. Your main job is to make sure the aircraft meets safety rules. Your tasks will involve examining aircraft systems, finding any problems, cleaning mechanical parts, and keeping maintenance records updated.

  • Salary per annum: $82,400
  • Degree required: Varies, but an associate’s degree in aircraft maintenance technology or FAA A&P certification is preferred
  • Who is hiring: Airlines, repair stations, general aviation facilities, government agencies
  • Best way to get the job: Earn your degree or certification, complete an apprenticeship program, network with aviation professionals

Frequently Asked Questions

1. What jobs require the most amount of education?

If you are aiming to become a physician or surgeon, you need to spend around eight years in college. You will start with four years of undergrad, followed by another four years in medical school. After that, you will begin your residency. This could last from three to seven years. During this time, you will also need to get your medical license.

2. Is there any job without education?

Careers like postal service mail carriers, TSA officers, correctional officers, firefighters, police officers, EMTs, and library technicians can offer stable job opportunities. These roles are based on specific skills and qualifications rather than requiring a formal degree.

3. What is the least stressful job without a degree?

Here are some low-stress jobs to consider:

– Writing content
– Providing massages
– Working as library technicians
– Assisting dentists
– Working as medical assistants
– Being opticians
– Modeling
– Caring for pets


College costs a lot and demands a big chunk of your time and energy. Some students are so busy with classes that they can’t work on the side. Even though going to college can lead to higher pay later. But, many people discover that skipping college and doing one of the jobs mentioned above is a smart move. 

It usually costs $102,000 to live on campus with an average four-year college. It might be better for you to skip the degree and jump right into work. Not everyone needs a college degree. We have tried our best to show that you can have high-paying careers with little schooling. You need to expect to learn a lot on the job and adapt quickly.

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Health Horoscope Today, February 26, 2024: Here's what your daily health horoscope says about your health, work and relationships.

Aries Health Horoscope Today

Even small changes might have a significant impact if you want to strengthen your immune system. This can be helped by taking a long, warm shower, listening to calming music, and reading a good book. Consider the benefits of making wise food choices versus the risks of snacking since you are more conscious about your health now. Stay hydrated throughout the day. It will help you feel refreshed.

Love tip: Instead of fighting with your partner, communicate properly.
Activity tip: Deep breathing exercises or chanting in the morning.
Lucky colour for love: Off-white.
Lucky colour for work: Dark red.
Health tip: Be trusting.

Taurus Health Horoscope Today

Expecting more from your body when you are already feeling tired is not the best strategy. It is advisable to gradually cut back on your workout to prevent overdoing it. Try to get enough sleep and steer clear of junk food. Focus on exercising outdoors to get back in a great health.

Love tip: Stay calm to help your relationship. This will also aid in minimising stress and conflicts that may occur.
Activity tip: Spend time listening to calming music.
Lucky colour for love: Grey.
Lucky colour for work: Blue.
Health tip: Don’t over analyse what people say.

Gemini Health Horoscope Today

You know how to use your athletic abilities. Utilise them to refresh your body and mind, regain your healthy balance, and preserve the appearance you have worked so hard to attain. Stay hydrated to continue with great well-being.

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Health Horoscope Today February 25, 2024: You may have vision-related issues

Love tip: A romantic date or a fun outing are both ideal for today. Roses are a lovely gift to give to your partner.
Activity tip: Organise your room.
Lucky colour for love: Light green.
Lucky colour for work: Purple.
Health tip: Be a better listener.

Cancer Health Horoscope Today

You are doing rather well as far as your physical and mental health are concerned. When you are in a good mood and have confidence in your abilities, you are even more motivated to exercise. Nothing on earth can stop you from keeping up with or enhancing your fitness-related activities.

Love tip: Trust and affection are the two most important components of a partnership. So never be afraid to express these feelings to your partner.
Activity tip: Go for a swim or a long bath.
Lucky colour for love: Pink.
Lucky colour for work: Green.
Health tip: Don’t magnify problems.

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Leo Health Horoscope Today

Having short breaks between tasks could lighten your daily workload. You don’t have to force yourself to work out or subject your body to extreme stress. Never discard whatever you’ve gathered; instead, put it to good use and make a calm space for yourself. Staying hydrated is one of the best ways to stay high on energy.

Love tip: Your uniqueness will let you experience more love, affection, and care.
Activity tip: Do deep breathing exercises.
Lucky colour for love: Rose gold.
Lucky colour for work: Cream.
Health tip: Be assertive.

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Virgo Health Horoscope Today

Your physical well-being will be a great source of strength for you. You’ll feel better, and people closest to you will gain something from it as well. You are on the top of your mental health. This is one of the reasons why you will stay happy the entire day.

Love tip: Try to plan a short trip to change things. Also, stay calm if you get into an argument to avoid long-lasting fights and future regrets.
Activity tip: Play a sport.
Lucky colour for love: Silver.
Lucky colour for work: Peach.
Health tip: Be willing to let go.

Libra Health Horoscope Today

You will perform good at a gym session without putting in a lot of effort. Still, you can feel drained and tired. It is best to stay high on fruits and juices today. Also, since you love to work out, use this motivation to regain energy and strength.

Love tip: When you come home, you may find the atmosphere stressful and gloomy. Chances of getting into an argument are also quite high.
Activity tip: Spend time reflecting on your emotions.
Lucky colour for love: White.
Lucky colour for work: Magenta.
Health tip: Be trusting towards yourself.

Scorpio Health Horoscope Today

Your physical health is outstanding, and you have a lot of energy. To enhance wellness of your body, indulge in a variety of activities. Exercise benefits your mind in addition to your physical health. Utilise your leisure time to the fullest by undertaking a new activity.

Love tip: Your life may be utterly captivated by a new person. A completely unexpected development in your relationship is possible.
Activity tip: Have a salt water bath in the morning.
Lucky colour for love: Royal blue.
Lucky colour for work: Brown.
Health tip: Be more flexible.

Sagittarius Health Horoscope Today

Since vitamin C-rich foods may be beneficial for you and your family, you should incorporate some of them in your diet. Take a stroll or engage in some athletic pursuits. It will increase your stamina. Avoid eating oil-based meals as you may be already feeling heavy.

Love tip: Despite staying with your partner under a common roof, you will feel alone and sad. This can trigger anger in you and give birth to heated arguments.
Activity tip: Spend time watching a light-hearted movie.
Lucky colour for love: Red.
Lucky colour for work: Golden.
Health tip: Avoid being moody.

Capricorn Health Horoscope Today

Keep your cool even in the face of overwhelming energy to keep your mind and body in perfect harmony. Try to get your friends to join you in a healthy fitness regimen. Soon you will realise what a brilliant motivator you are. Also, it is advised to stay hydrated, take juices and green vegetables to remain high on your energy levels. These will keep you refreshed throughout the day.

Love tip: You can get an extra advantage by speaking softly. If you follow this advice, you will be able to spend every waking hour with your spouse.
Activity tip: Channelise your creative energies.
Lucky colour for love: Lavender.
Lucky colour for work: Orange.
Health tip: Don’t seek approval for your decisions.

Aquarius Health Horoscope Today

Today, you will have more endurance than you anticipated. Pay attention to your body’s signals and it will give you amazing results. Take a brief break between strength training. To stay hydrated, consume a lot of water.

Love tip: Express your love, and see the magic. Leave no chance to express your concern.
Activity tip: Have a salt water bath before work.
Lucky colour for love: Mauve.
Lucky colour for work: White.
Health tip: Channelise your creative energies.

Pisces Health Horoscope Today

Your body is in excellent condition. To maintain this, focus on meditation and deep breathing exercises. Athletes are going to have a winning day in the activities they decide to participate. Stay hydrated and consume protein rich diet to stay high on stamina.

Love tip: To strengthen your relationship further, you should make every effort to organise a brief trip. You will also see an increase in trust and sincerity.
Activity tip: Spend time amidst nature.
Lucky colour for love: White.
Lucky colour for work: Peach.
Health tip: Be more attentive.

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JOE Biden's memory problems are being worsened by being in one of the most stressful jobs in the world and won't improve, an expert has claimed.

The 81-year-old president has been displaying worrying signs of cognitive decline in recent months, with a series of public gaffes that have given his detractors plenty of fuel to use against him running for another four years.

US President Joe Biden and First Lady Jill Biden appear to present a united front as the 81-year-old aims to extend his reign as the oldest sitting POTUS


US President Joe Biden and First Lady Jill Biden appear to present a united front as the 81-year-old aims to extend his reign as the oldest sitting POTUSCredit: Getty
Memory expert Ronnie White is a two-time USA champion and has told The U.S. Sun about his fears for Biden's cognitive functions


Memory expert Ronnie White is a two-time USA champion and has told The U.S. Sun about his fears for Biden's cognitive functionsCredit: The US Sun

Democrat Biden incorrectly referred to French premier Emmanuel Macron as Francois Mitterand, who died in 1996, in a recent press conference and also spoke about a conversation with German chancellor Helmut Kohl, who died in 2017.

A special counsel report investigating Biden's handling of classified documents claimed his memory was "hazy, fuzzy, and poor," while also pointing out he was unable to recall how long he served as vice president under Barak Obama or when his son, Beau, died.

Biden snapped back, stressing “my memory’s fine," yet other rambling speeches, however, have cast huge doubts over his suitability to run in next year's election.

Memory expert Ronnie White, whose views are not influenced by political beliefs, is worried about what the future holds.

White, a two-time national memory champ, travels the country addressing seminars and conferences about the power of the mind and how to keep it operating at optimal strength, even during advancing years.

He suggests breathing exercises help calm the mind and allow people to process details more efficiently, while freely acknowledging memory decline happens to everyone.

He knows the pressures of fronting up in press conferences and addressing large crowds of people regularly would be unnerving for anyone, even an experienced orator like Biden, and could be a contributing factor to some of the recent high-profile blunders.

"My memory is a result of training, it's not a natural gift," White told The U.S. Sun.

But White suggests the most important way to keep memories fresh is to stay away from stress - which for the leader of the free world is impossible.

"There are many things people can do," White continued.

Joe Biden confuses Mexico and Egypt in gaffe-prone appearance hours after dodging secret docs trial over 'poor memory'

"Exercise, breathing exercises and hydration are also key but one of the worst enemies for memory is stress."

Being stressed out, White explains, causes the body to produce cortisol which inhibits brain function and, although Biden has been in politics for decades and knows the strains associated with the job, being the POTUS brings with it added pressures which are "impossible" to avoid.

"Sometimes he's [Biden's] not able to put words together, he'll just be in the middle of a sentence and then just come out like he's speaking a different language."

Memory expert Ronnie White

White says hearing Biden garble words during press conferences is worrying but is adamant the memory problems are symptomatic of a person in their 80s.

"Sometimes he's not able to put words together, he'll just be in the middle of a sentence and then just come out like he's speaking a different language," continued the expert.

"That's more than just the brain slowing down. To me, something's not working properly, maybe in the language centers of his brain.

"That's a little concerning to me, something's going on up there. And if this is where he's at today, where's he going to be at in four years?"


Jan 28: Biden confuses François Mitterrand, the former French president who died in 1996, for France’s current president, Emmanuel Macron

Feb 6: Biden says he was talking to to the former German chancellor Helmut Kohl about his concerns over the European economic situation, despite Kohl died in 2017. He meant he had spoken with Angela Merkel.

Feb 8: In a report released by special counsel Robert Hur, Biden is described as an “elderly man with a poor memory.” 

Feb 8: Biden appeared to confuse Mexico with Egypt, in a press conference about the ongoing conflict in the Middle East.

Feb 22: Biden misnamed Russian opposition leader Alexei Navalny's widow Yulia "Yolanda" at a press conference in Los Angeles after he had spent the morning in a private meeting with her.

Many observers believe the only person who could dissuade Biden from running for another term would be his wife, Jill.

Yet she has been championing her husband's cause and appears to be fully backing his charge to remain at the White House.

"Clearly, Jill knows him better than any of us, but I can't see how anybody close to him could think that he will have the mental capacity in four years," Texas-based White continued.

If you're on a plane and a stewardess says over the PA system: 'Can everyone say happy birthday to the pilot who is 81 today' there would be a lot of worried passengers."

Memory expert Ronnie White

"Perhaps she sees something we don't. Maybe she sees how sharp he is behind doors. But if you're on a plane and a stewardess says over the PA system: 'Can everyone say happy birthday to the pilot who is 81 today' there would be a lot of worried passengers.

"Cognitive decline happens to everyone and although strategic thinking can improve with experience, memory issues will persist. They won't get better, that's for sure. It's going to get worse."

The U.S. Sun contacted the White House for comment but didn't hear back.

Biden claims his memory is fine, but his detractors think otherwise


Biden claims his memory is fine, but his detractors think otherwiseCredit: Reuters

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