Movement increases Brain-Derived Neurotrophic Factor (BDNF), which is described as 'miracle growth for the nerve cells in your brain.'.

The best trigger for a new health behavior is to stick it onto an existing habit, like doing a five-minute workout while your morning coffee is brewing.

A patient with severe eczema saw significant improvement from a simple five-minute morning routine consisting of one minute of breathing, two minutes of yoga, and two minutes of affirmations.

The problem isn't one stressful event, but the buildup of many small 'microstress doses' throughout the day that push you over your personal stress threshold.

To successfully form a new habit, you must make it easy, like doing a five-minute workout in your pajamas, to avoid relying on motivation which never lasts.

A simple and transformative breathing practice to send calm signals to your brain is to breathe in for three seconds, hold for four, and breathe out for five.

A study showed that 80% of office workers change how they breathe when looking at email, often getting stuck in a vicious loop of stress signals.

For new habits, avoid changing the routine daily because introducing choice can lead to procrastination, whereas a fixed routine becomes automatic like brushing your teeth.