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I often teach the 4-7-8 breathing technique because it’s a simple, powerful way to calm the nervous system and reset your stress response. Inhale for four seconds, hold for seven, then exhale for eight — no equipment, no special setting, and you can do it almost anywhere. Practicing this... show more

Andrew Weil, M.D.

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19,378 Aufrufe • vor 6 Monaten •via X (Twitter)

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4-7-8 breathing is one of the simplest ways to calm anxiety, lower your heart rate, and fall asleep faster. How it works: > Inhale through your nose for 4 seconds > Hold for 7 seconds > Exhale slowly for 8 seconds Benefits: - Calms your nervous system - Lowers heart rate & blood pressure - Improves focus and mental clarity Start with 4 rounds (about 2 minutes) and gradually work up to 8 rounds. Do 4 rounds daily and feel the difference in your body👍

4-7-8 breathing is one of the simplest ways to calm anxiety, lower your heart rate, and fall asleep faster. How it works: > Inhale through your nose for 4 seconds > Hold for 7 seconds > Exhale slowly for 8 seconds Benefits: - Calms your nervous system - Lowers heart rate & blood pressure - Improves focus and mental clarity Start with 4 rounds (about 2 minutes) and gradually work up to 8 rounds. Do 4 rounds daily and feel the difference in your body👍

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108 Hz + Harmonics — A Deeper State of Calm ✨ 108 Hz, combined with its harmonics like 864 Hz, 1732 Hz, and 3456 Hz, creates a powerful sound healing field that supports your mind and body in returning to balance. These frequencies are naturally aligned, working together to amplify a sense of harmony within your system. This layered vibration can help reduce the noise of the mind, ease overthinking, and bring you into a deeper state of inner stillness. Rather than forcing calm, the sound gently guides your system into it. As you listen, your body can shift into the parasympathetic system — the state where the nervous system relaxes, restores, and regulates itself. This is why working with these frequencies can support both nervous system regulation and nervous system healing. Using 108 Hz and its harmonics can help you: • quiet mental chatter and inner tension • support nervous system regulation • activate the parasympathetic state • experience deeper sound healing through harmonic resonance Together, these frequencies create a more immersive and powerful reset for your entire system. ✨ The deeper the harmony, the deeper the calm.

108 Hz + Harmonics — A Deeper State of Calm ✨ 108 Hz, combined with its harmonics like 864 Hz, 1732 Hz, and 3456 Hz, creates a powerful sound healing field that supports your mind and body in returning to balance. These frequencies are naturally aligned, working together to amplify a sense of harmony within your system. This layered vibration can help reduce the noise of the mind, ease overthinking, and bring you into a deeper state of inner stillness. Rather than forcing calm, the sound gently guides your system into it. As you listen, your body can shift into the parasympathetic system — the state where the nervous system relaxes, restores, and regulates itself. This is why working with these frequencies can support both nervous system regulation and nervous system healing. Using 108 Hz and its harmonics can help you: • quiet mental chatter and inner tension • support nervous system regulation • activate the parasympathetic state • experience deeper sound healing through harmonic resonance Together, these frequencies create a more immersive and powerful reset for your entire system. ✨ The deeper the harmony, the deeper the calm.

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We believe these tools should be in everyone’s hands, so we’re bringing this full session to you as a daily resource for your journey. 5 Rounds of Wim Hof Guided Breathing.🔥 No better way to kickstart your day, clear the mind, and reclaim your natural energy. Enjoy this guided session now on YouTube. Just you, the breath, and a total reset of your nervous system: If you find yourself wanting to tailor the pace or the number of rounds to your own rhythm, you can always find a fully customizable experience in the Wim Hof app. #wimhof #breathwork #guidedbreathing #wimhofbreathing #dailyroutine

We believe these tools should be in everyone’s hands, so we’re bringing this full session to you as a daily resource for your journey. 5 Rounds of Wim Hof Guided Breathing.🔥 No better way to kickstart your day, clear the mind, and reclaim your natural energy. Enjoy this guided session now on YouTube. Just you, the breath, and a total reset of your nervous system: If you find yourself wanting to tailor the pace or the number of rounds to your own rhythm, you can always find a fully customizable experience in the Wim Hof app. #wimhof #breathwork #guidedbreathing #wimhofbreathing #dailyroutine

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30 Seconds a Day for a Healthier Spine🤸‍♂️💯 Daily scoliosis stretch: hold for 30 seconds and breathe your way to a healthier back!🧘‍♂️ Regular stretching can help improve flexibility, reduce pain, and promote a stronger back💯 Try incorporating this stretch into your daily routine and start experiencing the benefits for yourself!👇👇👇

30 Seconds a Day for a Healthier Spine🤸‍♂️💯 Daily scoliosis stretch: hold for 30 seconds and breathe your way to a healthier back!🧘‍♂️ Regular stretching can help improve flexibility, reduce pain, and promote a stronger back💯 Try incorporating this stretch into your daily routine and start experiencing the benefits for yourself!👇👇👇

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30 Seconds a Day for a Healthier Spine🤸‍♂️💯 Daily scoliosis stretch: hold for 30 seconds and breathe your way to a healthier back!🧘‍♂️ Regular stretching can help improve flexibility, reduce pain, and promote a stronger back💯 Try incorporating this stretch into your daily routine and start experiencing the benefits for yourself!👇👇👇

30 Seconds a Day for a Healthier Spine🤸‍♂️💯 Daily scoliosis stretch: hold for 30 seconds and breathe your way to a healthier back!🧘‍♂️ Regular stretching can help improve flexibility, reduce pain, and promote a stronger back💯 Try incorporating this stretch into your daily routine and start experiencing the benefits for yourself!👇👇👇

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This home remedy can help support your body through infections — naturally. 🌿 It’s been used traditionally for: ✔️ Throat infections ✔️ Sinus infections ✔️ Urinary infections ✔️ Ear infections ✔️ Eye infections And the best part? You only need 2 simple ingredients: 🧅 Onion — rich in natural antimicrobials ✨ Turmeric — anti-inflammatory and healing Together, they create a powerful infusion to support your immune system and help your body fight off infections — no synthetic ingredients needed. How to make it: 1.Slice 1 onion and let it sit in water for a few hours (or overnight). 2.Stir in turmeric. 3.Drink when symptoms appear.

This home remedy can help support your body through infections — naturally. 🌿 It’s been used traditionally for: ✔️ Throat infections ✔️ Sinus infections ✔️ Urinary infections ✔️ Ear infections ✔️ Eye infections And the best part? You only need 2 simple ingredients: 🧅 Onion — rich in natural antimicrobials ✨ Turmeric — anti-inflammatory and healing Together, they create a powerful infusion to support your immune system and help your body fight off infections — no synthetic ingredients needed. How to make it: 1.Slice 1 onion and let it sit in water for a few hours (or overnight). 2.Stir in turmeric. 3.Drink when symptoms appear.

Barbara Oneill

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In my practice, we often begin stress regulation with breath, because the breath is the fastest way to signal safety to the brain. One of the breathing that I recommend the most is Box Breathing. How to do Box Breathing (4–4–4–4): Inhale through the nose - 4 Hold - 4 Exhale through the nose - 4 Hold - 4 Repeat for 3–5 minutes If holds feel stressful, remove them. Slow breathing alone works. Slow, rhythmic breathing has been shown to improve heart rate variability (HRV), reduce sympathetic overdrive, and support emotional regulation, key markers of nervous system balance. Who should practice: Anyone dealing with stress, anxiety, poor focus, emotional overwhelm, or sleep dysregulation. Who should avoid breath holds: Pregnancy Uncontrolled hypertension Panic disorders triggered by retention Recent cardiac or lung conditions Start gently. Breath should never feel forced. Disclaimer: This practice supports nervous system regulation but does not replace medical treatment. If you have underlying health conditions, consult your healthcare professional before beginning breath retention techniques. #breathwork #boxbreathing

In my practice, we often begin stress regulation with breath, because the breath is the fastest way to signal safety to the brain. One of the breathing that I recommend the most is Box Breathing. How to do Box Breathing (4–4–4–4): Inhale through the nose - 4 Hold - 4 Exhale through the nose - 4 Hold - 4 Repeat for 3–5 minutes If holds feel stressful, remove them. Slow breathing alone works. Slow, rhythmic breathing has been shown to improve heart rate variability (HRV), reduce sympathetic overdrive, and support emotional regulation, key markers of nervous system balance. Who should practice: Anyone dealing with stress, anxiety, poor focus, emotional overwhelm, or sleep dysregulation. Who should avoid breath holds: Pregnancy Uncontrolled hypertension Panic disorders triggered by retention Recent cardiac or lung conditions Start gently. Breath should never feel forced. Disclaimer: This practice supports nervous system regulation but does not replace medical treatment. If you have underlying health conditions, consult your healthcare professional before beginning breath retention techniques. #breathwork #boxbreathing

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Anulom Vilom Pranayama, also known as alternate nostril breathing, is highly effective in managing several health issues. Here are three problems where it is particularly beneficial: 1. Migraines and Headaches: By balancing the flow of prana (life energy) in the body, Anulom Vilom can help relieve tension and improve oxygen supply to the brain, reducing the frequency and intensity of migraines and headaches. 2. Stress and Anxiety: Anulom Vilom helps calm the mind and reduce stress by balancing the nervous system. It activates the parasympathetic system, promoting relaxation and decreasing anxiety levels. 3. Hypertension (High Blood Pressure): Regular practice of Anulom Vilom can help lower high blood pressure by promoting better circulation, reducing stress, and improving overall heart health.

Anulom Vilom Pranayama, also known as alternate nostril breathing, is highly effective in managing several health issues. Here are three problems where it is particularly beneficial: 1. Migraines and Headaches: By balancing the flow of prana (life energy) in the body, Anulom Vilom can help relieve tension and improve oxygen supply to the brain, reducing the frequency and intensity of migraines and headaches. 2. Stress and Anxiety: Anulom Vilom helps calm the mind and reduce stress by balancing the nervous system. It activates the parasympathetic system, promoting relaxation and decreasing anxiety levels. 3. Hypertension (High Blood Pressure): Regular practice of Anulom Vilom can help lower high blood pressure by promoting better circulation, reducing stress, and improving overall heart health.

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Sleep is everything, and if you’re like me, getting a good night’s rest can be a struggle. Magnesium Glycinate is my go-to at night. It helps me relax, sleep deeply, and wake up feeling ready to face the day. ✓ Relax & Unwind: Helps calm your body and mind. ✓ Better Sleep: I take it before bed, and it works wonders. ✓ Supports Overall Health: Good for your heart, bones, and stress levels. If you want better sleep and a calmer night, this is the one I recommend. Check it out at

Sleep is everything, and if you’re like me, getting a good night’s rest can be a struggle. Magnesium Glycinate is my go-to at night. It helps me relax, sleep deeply, and wake up feeling ready to face the day. ✓ Relax & Unwind: Helps calm your body and mind. ✓ Better Sleep: I take it before bed, and it works wonders. ✓ Supports Overall Health: Good for your heart, bones, and stress levels. If you want better sleep and a calmer night, this is the one I recommend. Check it out at

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When I say “beans and rice, rice and beans,” I don’t actually mean only eat rice and beans. What it represents is so much more than a low grocery bill. It’s about short-term sacrifice for the long-term win. You can do anything for a few months, even a few years to set yourself up for a lifetime of success. You have to live on less than you make in order to pay off debt, in order to save and invest, in order to be generous. You can’t spend more than you make and end up anywhere except bankruptcy court. And people are doing it every day, everywhere. The stuff I talk about is not hard to understand. It’s very hard to actually go and do it. You’ve got to decide you’re going to DO it. Day in and day out, you’ve drawn a line in the sand, and you are NOT going back. No more excuses. You’re taking control of your actions and your life. You’re ready to make your money work for YOU, not the other way around. Are you ready to change your life?

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The Justin Bieber live stream is a fun and special project. It’s raw, it’s genuine and it’s just the start. Grateful to JB for letting me be part of it. We’re one week in and it’s only going to get better, so make sure to watch.

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Bro to bro: Ejaculation makes you weak. Staying horny makes you powerful. Only legends can understand. Natural and healthy routine for every man. 1. Drink water early in the morning. Do it for your kidneys. 2. Eat at least two eggs every day. Do it for your brain and hormones. 3. Practice Kegel exercises and take a walk to boost your stamina and improve your strength. 4. Drink a shot of ginger every morning. Do it to boost your immune system. 5. Get morning sunlight. Do it for your skin. 6. When you sit, sit straight. When you stand, stand straight. Do it for your spine. 7. Eat raw garlic before bedtime. Do it to boost your testosterone. 8. Eat raw onions or add them to your meals. Do it to help prevent cancer. 9. Eat avocado daily. Do it for your heart. 10. Add tomatoes to your meal, do it to prevent prostate. 11. Blend watermelon together with pomegranate juice. Do it to perform well as a man. Repost for others to learn!

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“You can always tell the size of a man by the size of his problems.” It’s my favourite quote for a reason.. You need to start taking pride in those things that are coming to you and it'll change your relationship with stress and make it about your hero's journey.

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No way I'm sharing this for free I just found a tool that lets you drop a whole video template into Claude and it breaks it down for you clip by clip. then Claude can swap the character for a new one rewrite the entire script in your tone even make the video longer if you want. the crazy part is it does it all in one go from your conversation. RT + comment "tool" and I'll send you the link

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next, here is how to animate the video once you generated the base image of your ai model, attach the image of your model and the product image in your ai tool and prompt, "she is holding this product" now to animate this scene, use such a simple prompt; "the girl is speaking in her beautiful voice; "this is the most powerful drink in the world... drink it once, and your whole hair is gone" no background music, no sound effects." adding "no background music" is necessory part when you're prompting to VEO 3 or Kling 2.6 and for the drinking scene, i also gave it a very simple prompt; "the girl is drinking, handheld camera shaking. No background music," then i asked nb pro to remove her hair, and then turn it into the using that simple prompt method. note; simple prompts works better than complicated one when it comes to animating your video that's it, if you need any help setting up your ai influencer to promote your product/app or service just DM me here on 𝕏 or comment "want" i'll dm you myself if you know how to make viral content + setup such a beautiful ai model 2026 will be yours, cheers

next, here is how to animate the video once you generated the base image of your ai model, attach the image of your model and the product image in your ai tool and prompt, "she is holding this product" now to animate this scene, use such a simple prompt; "the girl is speaking in her beautiful voice; "this is the most powerful drink in the world... drink it once, and your whole hair is gone" no background music, no sound effects." adding "no background music" is necessory part when you're prompting to VEO 3 or Kling 2.6 and for the drinking scene, i also gave it a very simple prompt; "the girl is drinking, handheld camera shaking. No background music," then i asked nb pro to remove her hair, and then turn it into the using that simple prompt method. note; simple prompts works better than complicated one when it comes to animating your video that's it, if you need any help setting up your ai influencer to promote your product/app or service just DM me here on 𝕏 or comment "want" i'll dm you myself if you know how to make viral content + setup such a beautiful ai model 2026 will be yours, cheers

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