4-7-8 Breath for Relaxation, Stress Reduction, and Helping You Fall Asleep Inhale for 4 seconds Hold for 7 seconds Exhale for 8 seconds Should you breathe through your nose or mouth? Go with what feels comfortable and relaxing to you, but here's what many people find helpful: - Breathe in softly through your nose - Breathe out through your mouth, like you're softly blowing on hot food to cool it down - Or simply breathe in and out through your nose if that feels better for you Let your belly exp

Most older adults skip these 5 exercises — and it’s affecting their balance! If you want to move with confidence and prevent falls, these 5 moves are non-negotiable: 1️⃣ Side Step Mini Squat: 8 steps each way × 2 passes. Protects against side-fall injuries. 2️⃣ High Knee Holds: 10 per leg x 2 sets. Improves single-leg control & hip strength. 3️⃣ Counter Single-Leg Deadlift: 10 per leg x 2 sets.Strengthens glutes & hamstrings for stability. 4️⃣ Heel & Toe Rockers: 15 reps x 2 sets. Builds ankle s