Doctor Michael Breus told the publication 20minutos that physical and mental health can be improved in just 21 days — all it takes is to develop three simple habits.
According to the specialist, good sleep, adequate water intake, and proper breathing help reduce weight, decrease inflammation, strengthen the immune system, and increase energy levels. The doctor emphasized that to feel better, complex and expensive measures are not always necessary — sometimes small changes in lifestyle are enough.
Breuus paid special attention to breathing techniques for relaxation. He recommends diaphragmatic breathing using the 4-7-8 pattern: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
“Deep abdominal breathing with longer exhales than inhales calms the body and mind, promoting relaxation,” the expert concluded.
