The Wellness Blueprint: 5 Principles for a Healthier Life

4-7-8 Breathing Technique

This technique helps calm the nervous system and promote relaxation:

1. Exhale completely through your mouth, making a whoosh sound.
2. Close your mouth and inhale quietly through your nose to a mental count of 4.
3. Hold your breath for a count of 7.
4. Exhale completely through your mouth, making a whoosh sound to a count of 8.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

80% principle

Hara hachi bun me ni isha irazu.

This Japanese proverb translates to ‘Eating to only 80% full keeps the doctors away’. Less is more when it comes to eating for long life, too. According to the 80 percent rule, in order to stay healthier longer, we should eat a little less than our hunger demands instead of stuffing ourselves.

16/8 Method

It is a popular intermittent fasting approach where you fast for 16 hours and eat within an 8-hour window. Other variants are:

12/12 Method: Fast for 12 hours and eat within a 12-hour window. This method is easier to maintain and can be a good introduction to intermittent fasting

14/10 Method: Fast for 14 hours and eat within a 10-hour window. This method is slightly more restrictive than the 12/12 method

18/6 Method: Fast for 18 hours and eat within a 6-hour window. This is more restrictive and may be used by those looking for more rapid results.

5:2 Diet

Eat normally for five days a week and consume 500-600 calories on the other two days. No specific eating window on regular days; reduced calories on fasting days.

The 321 method for better sleep

• No eating 3 hours before bed
• No liquids 2 hours before bed
• No screens 1 hour before bed

Stay Healthy and Keep Smiling!