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“A balm for the soul”
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GOOD PEOPLE Book
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Health

One simple breathing exercise could be all you need to enjoy a good night's sleep

The doctor backed hack just might cut through all the hype.

sleep hacks, resonance frequency breathing, 478 breathing, breathing exercises, breathing techniques
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Who doesn't want to get better sleep these days?

For many of us, those elusive zzz’s keep getting harder and harder to catch. Hence why everywhere you look there seem to be new “hacks” for getting a good night's sleep—especially on TikTok, where “sleepy girl mocktails” currently reign supreme.

But unlike most viral elixir recipes, this trick for falling asleep fast is actually doctor approved.

Dr. Kunal Sood, who is a TikTok celebrity in his own right with 2.2 millions followers, revealed that finally getting some long awaited shuteye might come down to a super simple breathing exercise.

In a clip posted to his page, Dr. Sood breaks down what’s known as resonance frequency breathing, which involves slowing your breathing down to around 3-7 breaths per minute.

This type of breathing is accomplished by “inhaling and exhaling for a count of five,” Dr. Sood explains, adding that this activity “activates the parasympathetic nervous system,” which helps us relax enough to fall asleep.

The doctor also stated that “there is even research which shows that practicing resonance frequency breathing can reduce your anxiety and improve your cognitive performance,”a claim upheld by The National Institutes of Health which states: “Self-training in resonance breathing lowers stress, blood pressure and improves mood.”

@doctorsood Have you tried this to help you sleep? 😴 #sleep #sleeptips ♬ original sound - DoctorSood, M.D.

Resonance frequency breathing is very similar to the popular 4-7-8 breathing technique, where you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Both seem to uphold the concept that breath can be the key to our relaxation, thanks to the physiological processes it conjures up.

Research has shown that different emotional states are linked with different forms of breathing, and that following the breathing patterns associated with those emotions causes you to actually feel the corresponding emotion. Breathing in a relaxed way therefore sends a signal to the brain saying that it’s time to relax. Though you could you either resonance breathing as described by Dr. Sood, or 4-7-8 breathing, or some other variation, a good rule of thumb is to lengthen your exhales, as that’s when your heart rate slows down.

sleep hacks

Breathing can be a helpful tool in a variety of anxiety inducing situations.

Canva

We all know that getting good sleep is vital for our wellbeing, and while it might seem like we need to go to extremes or buy whatever’s trending on the subject, it’s nice to know that oftentimes our body is already well equipped to help us. Sometimes, it really is as easy as taking a breath.

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Cycle for Survival
Cycle for Survival
Sponsored

How can riding a bike help beat cancer? Just ask Reid Moritz, 10-year-old survivor and leader of his own “wolfpack”

Every year, Reid and his pack participate in Cycle for Survival to help raise money for the rare cancer research that’s helped him and so many others. You can too.

all photos courtesy of Reid Moritz

Together, let’s help fuel the next big breakthrough in cancer research

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There are many things that ten-year-old Reid Wolf Moritz loves. His family, making watches (yes, really), basketball, cars (especially Ferraris), collecting super, ultra-rare Pokémon cards…and putting the pedal to the medal at Cycle for Survival.

Cycle for Survival is the official rare cancer fundraising program of Memorial Sloan Kettering Cancer Center (MSK). One hundred percent of every dollar raised at Cycle for Survival events supports rare cancer research and lifesaving clinical trials at MSK.

At only two years old, Reid was diagnosed with pilocytic astrocytoma, a rare type of brain tumor.

Pediatric cancer research is severely underfunded. When standard treatments don't work, families rely on breakthrough clinical trials to give their children a real shot at long-term survival.

When Reid’s chemotherapy and brain surgery didn’t work, he was able to participate in one of MSK’s clinical trials, where he’s received some incredible results. “Memorial Sloan Kettering has done so much for me. It's just so nice how they did all this for me. They're just the best hospital ever,” Reid recalls.

And that’s why every year, you’ll find Reid with his team, aptly named Reid's Wolfpack, riding at Cycle for Survival. It’s just Reid’s way of paying it forward so that even more kids can have similar opportunities.

“I love sharing my story to inspire other kids to PERSEVERE, STAY STRONG and NEVER GIVE UP while also raising money for my amazing doctors and researchers to help other kids like me.”

Reid remembers the joy felt bouncing on his father’s shoulder and hearing the crowd cheer during his first Cycle for Survival ride. As he can attest, each fundraising event feels more like a party, with plenty of dancing, singing and celebrating.

Hoping to spread more of that positivity, Reid and his family started the Cycle for Survival team, Reid’s Wolfpack, which has raised close to $750,000 over the past eight years. All that money goes directly to Reid’s Neuro-Oncology team at Memorial Sloan Kettering.

In addition to cheering on participants and raising good vibes at Cycle for Survival events, Reid even designs some pretty epic looking merch—like basketball shorts, jerseys, and hoodies—to help raise money.

If you’re looking to help kids just like Reid, and have a ton of fun doing it, you’re in luck. Cycle for Survival events are held at Equinox locations nationwide, and welcome experienced riders and complete newbies alike. You can even join Reid and his Wolfpack in select cities!

And if cycling in any form isn’t your thing, a little donation really does go a long way.

Together, let’s help fuel the next big breakthrough in cancer research. Find out more information by checking out cycleforsurvival.org or filling out this interest form.

From Your Site Articles
best of humanity
Joy

They thought their son lived an isolated life. But when he died, friends showed up in droves.

Mats Steen's parents were shocked to learn their severely disabled son had lived a rich, independent life they knew nothing about.

Netflix/YouTube

Mats Steen lived a secret life that his family only discovered after he died.

Mats Steen was only 25 years old when he passed away, his body succumbing to the genetic disease that had slowly taken his mobility since childhood. He'd lived in a wheelchair since his early teens, and by his 20s, his physical abilities had deteriorated to the point of only being able to move his fingers. He could push buttons and use a mouse, and he spent nearly all of his waking hours playing video games in his parents' basement.

His family loved him and cared for him through it all, giving him as much of a normal life as they could. But they also lamented everything they knew he'd missed out on. "Our deepest sorrow lay in the fact that he would never experience friendships, love, or to make a difference in people's lives," Mats' father shares.

Mats left behind the password to a blog he kept. Not knowing if anyone would actually read it, his parents published the news of Mats' passing in a blog post, adding their email address in case anyone wanted to reach out.

Much to their surprise, messages began pouring in from around the world—not just with condolences, but with heartfelt stories from people who called Mats their friend.

The Steens soon discovered that their son had lived a much fuller life than they'd ever imagined—one that included all the things they always wished for him.

As his online life was revealed, the family learned that Mats began his days with a routine 30-minute sprint through the forest. He frequented cafes and pubs, chatting with strangers and flirting with women. He sat by campfires having heart-to-heart conversations. He made friends and enemies. He fought heroic battles. He supported people in times of need. He gave advice that people took. He experienced his first kiss.

And he did it all as "Ibelin," his handsome, muscular avatar in the online game World of Warcraft.

- YouTubewww.youtube.com

Mats' life is showcased in the documentary, "The Remarkable Life of Ibelin," in which his parents share the story of how they discovered their son's group of friends they didn't know he had.

People who've never played an open world roleplay game like World of Warcraft may wonder how real community can be built through it, but Mats' story proves it's possible. The friends he made through the game have shared the real influence he'd had on their real lives, from helping them with problems they were facing to empowering them to make positive changes in their relationships.

Though he never met them face-to-face, Mats' online friends say he made a significant impact on them.

A young woman Ibelin had connected with as a teenager—the one with whom he'd shared that first virtual kiss—shared that her parents had taken away her computer when they feared gaming was interfering with her studies. When she logged on at a local library, Mats gave her a letter he had written to give to her parents, encouraging them to talk with her about her gaming hobby and to work out a solution together that didn't require her to give it up completely. She printed it and gave it to them. Miraculously, it worked.

Another woman had been having a hard time connecting with her autistic son as a young adult. When she talked with Ibelin about her struggles, he suggested that she and her son start gaming together and connect in that way first. Eventually, that connection via the virtual world led to warmer in-person interactions between them—and a life-changing shift in their relationship.

"I don't think he was aware of the impact that he had done to a lot of people," the mother shared.

Mats interacted with the same online friends as Ibelin for years, going through the kinds of ups and downs all real friendships experience. He kept his physical condition a secret until close to the end of his life, when he finally opened up to another player who convinced him to share his reality with the others. Some traveled from other countries to attend his funeral, with one of them speaking on the group's behalf and a few of them serving as pallbearers. Those who knew Ibelin also held a memorial in-game at his virtual gravesite—a tradition that has spread beyond just his own guild.

Typically, we think of someone escaping the real world and spending hours a day playing video games as unhealthy, but for Mats, it was a lifeline. As Ibelin, Mats was able to have a level of independence and a rich social life that simply wasn't possible for him in the offline world—an uniquely modern phenomenon that technology and human creativity have made possible.

Mats' impact on his online community was real, and 10 years after his passing his impact is spreading even further.

Duchenne muscular dystrophy, the genetic disease that Mats lived with and ultimately died from, affects 300,000 boys worldwide. It only affects males and it has no cure. But CureDuchenne, a global nonprofit dedicated to funding and finding a cure, has partnered with Blizzard and World of Warcraft in Mats' honor. From now until January 7, 2025, World of Warcraft players can purchase a limited-edition pet fox named Reven ("fox" in Norwegian). The Reven Pack, which includes a transmog backpack and Reven’s Comfy Carrier, costs $20, with 100% of the purchase price being donated to CureDuchenne.

The Reven Pack on World of Warcraft—100% of purchase cost goes to the CureDuchenne foundation.World of Warcraft/CureDuchenne

“Mats Steen lived a life in World of Warcraft that he couldn’t in the real world as he fought Duchenne muscular dystrophy alongside his incredible family, who I’m proud to have met and fallen in love with,”said Holly Longdale, executive producer of World of Warcraft. “Working with CureDuchenne for our Charity Pet Program, in honor of Mats’ memory, allows us to harness the power of our phenomenal global community to bring meaningful impact to so many lives.”

You can learn more about Mats' story in the award-winning documentary, "The Remarkable Life of Ibelin," on Netflix and learn more about the CureDuchenne fundraising initiative with World of Warcraft here.

From Your Site Articles
community
Parenting

Mom teaches daughter a perfect lesson after she threw her new pencil case in the trash

"I truly believe changing your perception & just being grateful can turn around any situation in life."

Photo from Pexels.

Getting lessons are usually not so fun.

Kids can seem pretty unappreciative at times. Parents often sacrifice a lot to give their child the best, just to have it thrown in their face, or in the bin. This is something that Haley Hassell recently discovered when she went to three different stores to get her daughter the latest trendy pencil case.

When Hassell gave her daughter the pencil case, she threw it in the bin complaining that everyone already had it. That's when Hassell decided to teach her daughter the perfect lesson.

In a Facebook post, Hassell explained:

"[Daughter] learned a tough love lesson today... I went to 3 different stores to get that LOL pencil box you see in the trash there. When I surprised her with it this afternoon (just knowing she would be ecstatic) she stared at it and threw it in the trash and slammed the bedroom door. She yelled 'that's stupid, everyone in my class has that..I don't want it anymore!'"

"OK So by this time there was probably smoke coming out of my ears and I'm trying real hard not to completely lose it on this kid that I have worked so hard to completely take care of financially on my own & make sure she always gets what she needs and then some. BUT I thought I had always taught her to be grateful & know how lucky she was but apparently sis needed a small wake up call!"

"SO before completely going Madea mad on my child I check myself and say, 'okay that's fine, let me go get the one you're going to use.' Came back with her new pencil box, which is the Ziploc bag. She lost her mind! Suddenly the LOL Box she just trashed was good enough and the Ziploc bag was horrible...but it's too late for all that."

Yes, Hassell gave her daughter a Ziplock bag as a pencil case since she didn't appreciate the LOL one.

"I told her to get the LOL out of the trash and we would be finding a child to give it to tomorrow..one whose mommy and daddies don't have money for any school supplies or someone who may not even have a mommy or daddy."

"I explained to her she's not entitled to anything special and she is taking for granted how lucky she is. So for now she will be using a Ziploc bag & will personally be delivering the nice box to a child that could benefit from it. Maybe I overreact sometimes but I would've done anything to have all the things she does as a child. I truly believe changing your perception & just being grateful can turn around any situation in life.”

Commenters seemed to love the punishment, with one user writing: "I'm down for this. Yes it'd be easier to give in, but sometimes you gotta teach them the principle of the matter."

While another added: "I think you responded appropriately. Maybe she can earn the one she decides she wants at some point."

Others were less receptive of the idea, with a commenter writing: "I guess I pretty much interact with my child on a regular basis, you know, take them with me when buying stuff for THEM so I know what they want. I talk to my child and care about their feelings. I don't fear monger them. But hey, good job being a monster mom!"

Personally, I fully support mom on this one and think it's important to teach kids to appreciate what they have. If you don't, they'll most likely turn into terrible adults.

This article originally appeared five years ago.

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family
Culture

People from other countries share 14 'obvious' signs that someone is an American

"Americans lean on anything they can while standing around…"

via zoetnet/Flickr, Ewen Roberts/Flickr and Tom Hodgkinson/Flickr

Some American tourists enjoying the sights

Americans have a style and personality all their own, which isn’t a bad thing. It’s just noticeable when they travel aboard. Americans often stand out because of their outgoing personalities. They are friendly and enjoy having casual conversations with strangers.

This is an endearing trait to a lot of people in more reserved cultures, although it can also come off as a little brash.

An American characteristic that isn’t quite endearing to people in other countries is that they can be rather loud. In Europe, one can always notice the Americans in the restaurant because they can be heard from across the room.

A Reddit user named Frosty-Ad3575 wanted to know the specific ways that Americans stand out when traveling abroad, so they asked the AskReddit subforum: “What’s an obvious sign that someone is an American?”

The post was popular, receiving nearly 6,000 responses in just 6 days. The most popular ones described how Americans' unique personalities, style of dress, dental hygiene and body language make them easy to spot.

Here are 14 “obvious” signs that someone is an American.

1. Posture

"Apparently, the CIA trains American agents to not lean on things if they go undercover in foreign countries because Americans lean on anything they can while standing around." — Clown1998

"I bet MI6 trains British agents to lean on everything if they go undercover in America because Americans lean on anything they can while standing around." — KingoftheMongoose

2. The date

"MMDDYYYY." — LowRevolution6175

3. Distances are different

"Anything under 4 hours is 'close by.'" — Grey-Canary

"Everything in Europe is around the corner if you're from the US. I can drive the whole day and not leave my state, but in Europe, I can pass through 4 countries in that same time frame." — JayHitter

4. They're polite to servers

"In the touristy cafe-restaurant I worked at:

If they asked me for the nicest spot we had

If they asked me my recommendation without seeing the menu first

I would walk to the table, and they would say right away ‘hey, how are you doing?’ This one threw me off a lot at first. Why is this person asking me how I'm doing?? I'm just there to take the order. I got used to it, and I think they found my awkwardness cute.

They would ask my name when I greeted them and took their order.

I'm Northern European." — Muc_99

"It’s under-appreciated just how polite, friendly, and sincere Americans are in general. It blew my mind the first time I came to the US, and I love that my children are growing up with those same values." — Irishweather5000


5. The water bottles

"I was told, 'Americans carry water bottles around like they're worried they'll never have access to clean water ever again.'" — Kosher_Dill

"I don't care what anyone says. If you think carrying a water bottle when walking a lot is weird, you're probably slightly dehydrated all the time and are just desensitized to it. You seriously need to drink water frequently if you want to be ideally healthy." — Tan11

6. Smiling

"I was in Germany this past summer, and I realized smiling at everyone you make eye contact with is very American. When I went to London on the same trip, they seemed less weirded out by it but would awkwardly return the smile. I was taught to always start with a disarming smile. Never realized it was American." — 12ozFitz

7. "More ice, please."

"I spent a year in Europe completely iceless to the point I forgot that was a thing. I stopped at a bar in Chicago fresh off the plane and not only did I get free tap water, but water with ice. I instantly felt at home." — Outside-Crezz8119

8. Personal space

"As an American man, I’ve been told repeatedly by European and Asian friends that we simply take up space (not by being fat) as though we’re entitled to it. Men in other countries apparently don’t claim the same personal space we do." — Potomacan

9. White teeth

"It’s even more bizarre that they assume we have braces or bleach our teeth because they’re straight and white. I have naturally straight white teeth. I brush them twice a day so they stay white. I don’t do anything special to them, but I remember being in London and some similar-aged students literally making fun of me for my teeth… it’s true that they don’t naturally look like headstones in an ancient graveyard, but there’s no need to make fun." — DPretilloZbornak

10. Casual dress

"My friend went to Germany recently, and what people said about Americans is you can spot them a mile away because they’re the ones wearing pajamas in public. Apparently, in other countries, at least Germany, they dress a little more formally and in less baggy clothes than we do in America." — MarcusWahlbezius

11. Baseball hats

"Baseball cap... even on an infant riding in a pram." — SyntheticOne

12. Shoes

"Americans are shoe snobs (they don’t think they are, but they are). Setting aside wealthier business types, Americans generally wear more on-brand, on-trend, high-quality shoes than others." — Mouflony

13. They're loud

"That was my first thought. Americans yell at each other in normal conversation in public. I noticed it years ago in Europe, and now I can’t stand it in the US." — SucccotashOther277

14. Occupation matters

"Immediately asking someone what they do for a living when meeting them. Our jobs and work are our entire identity." — Bealzu

"I hate that about American culture. I'm an American and recently became a SAHM, so I don't have an answer to 'What do you do for a living?' Half the time, I add the caveat, ‘Oh, my last job was with Apple,’ so that I'm not written off as an unemployed ‘loser.’ But it really is dumb to determine a person's worth by what they do in order to afford food and shelter." — WassupSassySasquatch


This article originally appeared in January.

From Your Site Articles
americans
Schools

A dad's hilarious letter to school asks them to explain why they're living in 1968

"I look forward to this being rectified and my daughter and other girls at the school being returned to this millennium."

Earlier in the week, Stephen Callaghan's daughter Ruby came home from school. When he asked her how her day was, her answer made him raise an eyebrow.

Ruby, who's in the sixth grade at her school in Australia, told her dad that the boys would soon be taken on a field trip to Bunnings (a hardware chain in the area) to learn about construction. The girls, on the other hand? While the boys were out learning, they would be sent to the library to have their hair and makeup done.

Ruby's reply made Callaghan do a double take. What year was it, again?

Callaghan decided to write a letter to the school sharing his disappointment — but his wasn't your typical "outraged parent" letter.


"Dear Principal," he began. "I must draw your attention to a serious incident which occurred yesterday at your school where my daughter is a Year 6 student."

"When Ruby left for school yesterday it was 2017," Callaghan continued. "But when she returned home in the afternoon she was from 1968."

The letter goes on to suggest that perhaps the school is harboring secret time-travel technology or perhaps has fallen victim to a rift in the "space-time continuum," keeping his daughter in an era where women were relegated to domestic life by default.

"I look forward to this being rectified and my daughter and other girls at the school being returned to this millennium where school activities are not sharply divided along gender lines," he concluded.



Dear Principal
I must draw your attention to a serious incident which occurred yesterday at your school where my daughter Ruby is a Year 6 student.
When Ruby left for school yesterday it was 2017 but when she returned home in the afternoon she was from 1968.
I know this to be the case as Ruby informed me that the "girls" in Year 6 would be attending the school library to get their hair and make-up done on Monday afternoon while the "boys" are going to Bunnings.
Are you able to search the school buildings for a rip in the space-time continuum? Perhaps there is a faulty Flux Capacitor hidden away in the girls toilet block.
I look forward to this being rectified and my daughter and other girls at the school being returned to this millennium where school activities are not sharply divided along gender lines.
Yours respectfully
Stephen Callaghan

When Callaghan posted the letter to Twitter, it quickly went viral and inspired hundreds of supportive responses.

Though most people who saw his response to the school's egregiously outdated activities applauded him, not everyone was on board.

One commenter wrote, "Sometimes it is just ok for girls to do girl things."

But Callaghan was ready for that. "Never said it wasn't," he replied. "But you've missed the point. Why 'girl things' or 'boy things'... Why not just 'things anyone can do?'"

He later commented that he didn't think the school's plan was malicious, but noted the incident was a powerful example of "everyday sexism" at work.

Callaghan says the school hasn't responded to his letter. (Yes, he really sent it.) At least, not directly to him.

Some media outlets have reported that the school claims students are free to opt in and out of the different activities. But, as Callaghan says, gendering activities like this in the first place sends the completely wrong message.

In response to the outpouring of support, Callaghan again took to Twitter.

"At 12 years of age my daughter is starting to notice there are plenty of people prepared to tell her what she can and can't do based solely on the fact she is female," he wrote.

"She would like this to change. So would I."


This article originally appeared on 12.08.17.

From Your Site Articles
Humor

This 4-year-old’s reaction coming home from school is all of us after a long day

He is not shy about expressing his exhaustion.

My Wild Child Jude|TikTok

This 4-year-old's reaction is all of us after a long day

There's one thing you can say about little kids that's pretty consistent no matter who the kid is, and it's that they're brutally honest. Whether you have something stuck in your teeth or you've gained weight, a small child will inform you - loudly, and usually in front of others. But one preschooler's moment of honesty is going viral for how relatable it is.

An exhausted and cranky 4-year-old named Jude has had enough. The little boy had just gotten home from school when he must've been asked something before the camera started rolling because his response was a #same moment.

"Listen. No, do you hear me? I'm cranky, I'm tired, I worked hard at school," Jude says to his dad.

Jude's mom, Amber Tinker uploaded the video to TikTok where it went viral with over 14 million views and over 1.5 million likes. The tiny grumpy human was clearly not interested in whatever shenanigans his dad was up to and he let him know it.

Jude's dad, Justin Tinker was attempting to tease the boy about messing with him later but Jude was having none of it. The preschooler quickly repeated that he was cranky and tired after working hard at school. He mumbles something as he walks towards a barn when his dad stops him.

"I've already got everything fed and watered. I already got the eggs, I did your job cause I knew you was tired," Justin calls out.

Though his dad did his chores for him, Jude still didn't feel like he got his point across because later in the video he repeats how cranky and tired he is. Both of his parents explained they also worked hard today and were tired but it was obvious that Jude out tired them all. In the end he declared he was getting a bath tonight. Maybe his mom will bring him a cold Capri Sun and light some candles while he soaks in a bubble bath. Preschool must be rough these days.

Watch the whole video below:

@judemywildchild

This boy has had enough! #HeyJude #Cranky #Tired #kidsoftiktok #Funny #Viral

This article originally appeared in October.

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