Did you know that the hours between 6:00 AM and noon are considered the most dangerous time of day for your heart?
It sounds dramatic, but the statistics are clear. This 6-hour window is when the highest number of heart attacks and strokes occur. It’s due to a phenomenon doctors call the 'Morning Blood Pressure Surge,' where your body undergoes a violent physiological shift from sleep to wakefulness.
In this video, I’m going to reveal the 7 specific morning habits that make this surge worse—habits you might be doing right now. By avoiding these, you can protect your heart and start your day safely.
Mistake #1: The Alarm Clock Shock.
Let’s start right at the moment you wake up. Mistake number one is using a loud, jarring alarm clock.
We all hate that buzzing sound, but for someone with high blood pressure, it’s more than just annoying—it’s a physical shock. Research from the University of Virginia found that being jolted awake by a loud alarm can cause a blood pressure surge 74% higher than waking up naturally.
Here is what’s happening inside your body. That noise triggers the 'acoustic startle reflex'. This dumps adrenaline into your system and forces your heart rate to jump from a resting 60 beats per minute to over 100 in mere seconds.
You are essentially starting your day with a panic attack.
The Fix: Switch to a 'sunrise simulator' light alarm or, if you need sound, use a melodic alarm—like birds chirping or gentle chimes. This allows your heart to 'warm up' gradually, keeping that pressure surge under control.
Mistake #2: The "Jump" Start.
Once you’re awake, we move to mistake number two: Jumping out of bed immediately.
I know you have a busy day, but rapidly moving from lying flat to standing up creates something called 'orthostatic stress'. In the morning, your arteries are naturally stiffer than they are in the afternoon. This sudden shift in gravity puts immense mechanical stress on your carotid arteries.
Have you ever stood up too fast and felt a head rush or a moment of dizziness? That is your cardiovascular system struggling to adjust to gravity. For someone with high blood pressure, that struggle creates turbulent blood flow that can actually damage the vessel walls.
The Fix: Follow the '5-Minute Rule'. Sit on the edge of the bed for a few minutes before you stand up. This gives your baroreceptors—your body's pressure sensors—time to recalibrate.
Mistake #3: The "Doomscroll".
Now, while you’re sitting on the edge of the bed, do NOT make mistake number three: Checking your phone, email, or the news.
We call this "Doomscrolling," and it is terrible for your blood pressure. Engaging with stressful emails or reading negative news immediately upon waking potentiates the 'Cortisol Awakening Response'.
Cortisol is your stress hormone. It naturally rises when you wake up, but studies show that greater smartphone use in the morning pushes this spike even higher.
Here is the mechanism: This anxiety causes you to take shallow breaths. Shallow breathing lowers your CO2 levels, which actually constricts your blood vessels further. By checking your work email at 6:05 AM, you are essentially telling your body there is a threat before your feet even hit the floor.
Give yourself 30 minutes of phone-free time. Your heart will thank you.
Mistake #4: The Empty Stomach Coffee.
Moving to the kitchen, we find mistake number four: Drinking coffee immediately on an empty stomach.
I know, I love my morning coffee too. But caffeine is a potent vasoconstrictor. Drinking it right when you wake up—when your cortisol is already peaking—creates a 'stress hormone cocktail'.
Furthermore, on an empty stomach, caffeine is absorbed much faster. It creates a sharper spike in blood pressure—often 5 to 10 mmHg—compared to drinking it after a meal.
The Fix: Delay your caffeine intake by 90 to 120 minutes. Let your natural cortisol levels drop first, and always have your coffee with or after food to slow down that absorption.
Mistake #5: The Cold Shower Trend.
Mistake number five is a popular wellness trend that can be dangerous for this audience: Taking cold showers or doing cold plunges in the morning.
While this might be great for an elite athlete, for someone with unmanaged hypertension, it can be lethal in the morning.
When cold water hits your skin, it triggers the 'Cold Shock Response,' causing violent constriction of your blood vessels to preserve heat. Studies show this can spike systolic blood pressure by 20 mmHg or more within seconds.
Think of it as a "Double Hit." Your blood vessels are already tight because of the natural morning adrenaline surge. Now, you hit them with freezing water, tightening them even further. This drastically increases the resistance your heart has to pump against.
Stick to warm or lukewarm showers in the morning to encourage your blood vessels to relax.
Mistake #6: The "Standard American" Breakfast.
Now let's talk about food. Mistake number six is eating a high-sugar or high-sodium breakfast.
We need to avoid pastries, sugary cereals, or salty processed meats like bacon. Why? Because high sugar causes a rapid insulin spike. Insulin tells your kidneys to reabsorb sodium and hold onto water.
To make matters worse, sugar metabolism produces uric acid, which inhibits 'Nitric Oxide'—the very molecule that helps your blood vessels relax.
The "Hidden Sodium" Trap You might think, "I'll just have toast." Be careful. Processed bread and spreads often contain hundreds of milligrams of "hidden sodium". Combined with the morning hormone aldosterone, which is already trying to retain salt, your body is primed to hold onto that fluid, keeping your blood pressure high all day.
Opt for a high-potassium breakfast, like oatmeal with bananas and walnuts, to help balance things out.
Mistake #7: Morning High-Intensity Exercise.
Finally, mistake number seven: Performing HIIT or heavy weightlifting within 3 hours of waking.
Exercise is good, but the timing matters. Heavy lifting involves the Valsalva maneuver—holding your breath while you push. This causes massive internal pressure spikes.
On the other hand, high-intensity sprints increase 'shear stress' on your vessel walls, which can actually rupture plaque if your arteries are vulnerable.
The Fix: Save the intense workouts for the evening, when your body is warmer and your vessels are more flexible. In the morning, stick to gentle walking or stretching.
Before we wrap up, if you’re finding these tips helpful, please hit that 'like' button—it really helps us spread this life-saving information.
By avoiding these 7 triggers—loud alarms, rapid rising, phone stress, early coffee, cold shocks, bad breakfasts, and intense morning workouts—you can navigate the morning danger zone safely.
Now, avoiding these risks is step one. But if you want a proactive plan to actually lower your blood pressure naturally, using specific mind-body exercises, I highly recommend checking out The Blood Pressure Program by Christian Goodman.
It takes just 9 minutes a day. These are the first mind-body exercises specifically designed for high blood pressure. They target the medulla oblongata—the part of your brain that controls blood pressure—focusing on calming it down to naturally deflate the pressure.
It’s a simple, effective program designed to give you control over your health. I’ve dropped a link right below in the video description—click that to see the full details.
Don't forget to subscribe for more heart-healthy tips! Stay safe, and I’ll see you in the next video.
This diet is a nutrient powerhouse. It’s packed with potassium, magnesium, and fiber from fruits and veggies that naturally help relax your blood vessels.
2. Healthy Fats.
Healthy fats! We’re talking olive oil, nuts, and fish. These fats lower bad cholesterol and reduce inflammation, giving your heart a break.
3. Less Sodium, More Flavor!
You naturally slash sodium and processed foods. The focus is on herbs and spices, so you boost flavor without boosting your blood pressure.
It's not just a diet; it’s a sustainable lifestyle endorsed by doctors everywhere.
Make the switch! Your heart will thank you. Follow for more healthy eating tips for Blood pressure!
You know that feeling? The throbbing right here... in the base of your skull? Your chest feels tight, your face feels hot, and you just know your numbers are spiking.
It is a scary feeling. But I want you to know: you don't have to be a victim of that spike.
In the next 8 minutes, I’m going to show you exactly how to lower your blood pressure immediately—right where you are sitting—using two scientifically backed methods. We’re going to use a specific rhythmic breathing pattern and something called "somatosensory modulation"—which is just a fancy way of saying acupressure.
No medication required for this specific drop. Just your breath, and your hands. Let’s bring those numbers down right now.
First, we need to understand why this is happening so you can stop it. When your pressure spikes suddenly, it’s usually your Sympathetic Nervous System taking over. That’s your "Fight or Flight" response.
When stress goes up, your "Vagal Tone" goes down. Your heart races, your vessels constrict, and the pressure builds. We need to manually flip that switch back to "Rest and Digest."
Now, a quick reminder: This is for immediate relief of a spike or stress. It is not a cure for chronic hypertension, and if you have chest pain or stroke symptoms, please call 911 immediately. But for that daily stress spike? This is your toolkit.
Method 1: The 4-7-8 Breathing Technique.
Let's start with the "Natural Tranquilizer." It's called the 4-7-8 Breathing Technique.
You might ask, "Why those specific numbers? Why not just 'take a deep breath'?"
Here is the secret: Your heart rate typically increases when you inhale, and it decreases when you exhale. By extending your exhale to 8 counts—double the length of your inhale—we are physically forcing your body to slow down the heart.
And that 7-second hold in the middle? That builds up a tiny bit of Carbon Dioxide in your blood. That might sound bad, but it’s actually magic. That extra CO2 opens up the blood vessels in your brain and acts as a mild sedative.
Think of it this way. Imagine you’re sitting in the doctor’s parking lot. You’re terrified of the cuff reading—classic "White Coat Syndrome." You can’t exactly drop down and do pushups to burn off stress.
This technique is stealthy. You can do it right there in the waiting room. By the time they call your name? You’ve shifted from "Panic" to "Peace."
Enough talking. Let’s do it together. Sit comfortably. Back straight.
Here is the pattern:
Inhale through your nose for 4.
Hold for 7.
Exhale forcefully through your mouth—making a "whoosh" sound—for 8.
Ready? Let’s go.
Inhale... 2... 3... 4.
Hold it. Relax your shoulders... 5... 6... 7.
Now Whoosh it out... 2... 3... 4... 5... 6... 7... 8.
One more time.
Inhale nose... 2... 3... 4.
Hold. Let the tension melt... 6... 7.
Exhale mouth... make it loud... 4... 5... 6... 7... 8.
How does that feel? A little lightheaded? That’s normal. That is the tension leaving. Even a 2022 study showed that doing this improves Heart Rate Variability—which is basically a score of how relaxed your heart is.
Method 2: Acupressure (The Physical Override)
Now, if the breathing isn't enough, we need a physical override. We’re going to use Acupressure to hack the nervous system.
We are stimulating specific nerves that send a signal straight to your brainstem to say, "Hey, turn off the alarm."
The first point is GB20, or the "Wind Pool." It’s right here at the base of your skull, in those little dips between your neck muscles.
We’ve all had that "deadline headache"—that tight band wrapping around your head after staring at a screen for hours? That isn't just pain; that is your sympathetic nervous system screaming at you.
Take your thumbs. Find those dips. Press firmly. You should feel a dull ache. That’s good! Hold that for 1 to 2 minutes while you breathe. This is one of the most effective points for urgently lowering pressure.
Point 2: LV3 (The "Red Face" Point)
Next, we go all the way down to the feet. This point is LV3, or "Great Rushing." It’s on the top of your foot, in the valley between your big toe and your second toe.
In Traditional Medicine, they call sudden high blood pressure "Liver Yang Rising." Think of someone in a heated argument—their face turns beet red, veins popping.
If you ever feel that heat rising—maybe you just got off a stressful phone call—this foot point is designed to pull that energy down. It grounds you immediately.
Point 3: LI4 (Hand) & Warning
The last point is the easiest to find. LI4, right here in the webbing between your thumb and index finger. Pinch it hard. It releases endorphins that relax your whole body.
But listen closely. If you are pregnant, or think you might be, do NOT use this hand point. It can induce contractions. Stick to the breathing and the neck point. Safety first.
So, here is your Emergency Protocol for the next time you feel a spike:
Sit down.
Close your eyes.
Apply pressure to the Neck Point (GB20) or the Hand Point (LI4).
While you are pressing, do the 4-7-8 breathing.
Do that for 5 minutes. You will feel the shift.
Now, this video was about immediate relief. But if you want to keep your pressure down long-term, you need to address the root cause with simple daily exercises.
If you are looking for a natural way to do this, I highly recommend exploring 'The Blood Pressure Program' by Christian Goodman. It takes just 9 minutes a day. These are the first mind-body exercises specifically designed for high blood pressure. They target the medulla oblongata—the part of your brain that controls blood pressure—focusing on calming it down to naturally deflate the pressure.
I’ve left a link to the program right in the description below, so click there to learn more. Breathe deep, and I’ll see you in the next one.
Hibiscus is packed with antioxidants like anthocyanins. These compounds help relax your blood vessels and significantly improve blood flow.
2. Natural Diuretic.
This tea acts as a mild, natural diuretic. It helps your body flush out excess sodium and water, which eases the pressure on your arterial walls.
3. ACE Inhibitor-like Effects.
Research suggests hibiscus may help prevent blood vessels from constricting, working similarly to some prescription blood pressure medications.
Please use caution: Hibiscus tea may interact with certain medications, including ACE inhibitors such as: lisinopril, captopril and diuretics, potentially causing blood pressure to drop too low. It might also reduce the effectiveness of certain cholesterol medications such as: statins.
Additionally, please avoid this tea if you are pregnant or breastfeeding, as it may affect hormone levels or stimulate uterine contractions.
Like and follow our channel for more natural tips to support your blood pressure health!
1. Promotes Vasodilation Catechins like EGCG boost nitric
oxide production, which helps blood vessels relax and widen for easier blood
flow.
2. Rich in Antioxidants Its high antioxidant content reduces
oxidative stress, protecting your arteries from damage and supporting overall
heart health.
3. Reduces Inflammation Polyphenols in green tea decrease
inflammation in veins and arteries, helping to maintain the flexibility of your
blood vessels.
4. Improves Endothelial Function Regular consumption
strengthens the inner lining of blood vessels, allowing them to expand and
contract more effectively.
5. Contains L-theanine This amino acid provides a calming
effect to help manage stress, which is often a key factor in high blood
pressure.
Like and subscribe to the channel to receive more useful
information about blood pressure from us!
1. AN IMMEDIATE SPIKE FIRST, your numbers go up fast. Blood pressure often rises shortly after that first drink and can continue to climb higher for several hours afterward.
2. IT OVERSTIMULATES YOUR NERVOUS SYSTEM Second, alcohol triggers your sympathetic nervous system. This is the system that controls your "fight or flight" response, which forces your heart rate to speed up and pushes your blood pressure up with it.
3. IT TIGHTENS YOUR BLOOD VESSELS Third, IT DISRUPTS YOUR HORMONES. Alcohol messes with the hormones that keep your blood vessels relaxed. This causes them to narrow and constrict, making your heart work much harder to pump blood.
So, how much alcohol is actually safe if you have high blood pressure? Click the related video linked below to learn the safe limits you need to know!
1. Nitrates improve blood flow. Its nitrates convert to nitric oxide, which relaxes blood vessels, improves blood flow, and directly helps lower blood pressure.
2. Antioxidants reduce inflammation. Beetroot contains betalain pigments, which act as strong antioxidants to reduce inflammation and support overall heart health.
3. Supports Electrolyte Balance. The potassium in beets balances sodium and helps your kidneys eliminate excess salt, which is essential for maintaining stable blood pressure.
To learn more about the detailed benefits, as well as things to avoid when using Beetroot, watch the full video below.
1. Celery-Cucumber-Lemon Juice: This refreshing juice helps relax blood vessels and flush out excess sodium, vital for naturally lowering blood pressure.
2. SPINACH-KALE-GREEN APPLE JUICE: Packed with nitrates, magnesium, and potassium, this powerhouse juice supports optimal heart function and blood vessel health.
3. Parsley-Celery-Ginger Juice: This invigorating blend acts as a natural diuretic, improves circulation, and fights inflammation, all contributing to better blood flow.
To find out the detailed ingredients and how to make these three green juices today, click the link below!
1. Start slowly: Begin with a smaller amount, like half a cup, to see how your body reacts before gradually increasing your intake.
2. Consult your doctor: Talk to your healthcare provider before adding celery juice to your routine, especially if you are taking blood pressure medication.
3. Use a juicer: Juicing celery will concentrate all the blood pressure-boosting nutrients into a smaller, more easily absorbed form.
4. Add flavor: To improve the taste, you can add ingredients like green apple, ginger, lemon, or mint.
5. Avoid added sugars: Choose fresh-pressed celery juice without added sugars or flavorings if you are buying it. If you find the video meaningful, please like the video. And don't forget to follow the channel to receive useful information about health
What if you could help support your blood pressure right now, using only your own two hands? No pills, no equipment. It might sound too good to be true, but for thousands of years, people have used acupressure to help with all kinds of ailments.
In this video, I'm going to show you 3 of the best, science-backed acupressure points for managing high blood pressure. I'll show you where they are, how they work, and how you can use them right at home, starting today.
So, let's start with the basics. What is acupressure? It’s a traditional technique that involves applying pressure to specific points on the body to promote relaxation and wellness. And now, modern science is starting to understand why it's so beneficial.
You don't have to take my word for it. A 2023 systematic review by Andi Masyitha Irwan and fellow researchers found that acupuncture and acupressure can be effective at helping reduce blood pressure in people with hypertension. They specifically highlighted the points we're talking about today.
Now, a critical disclaimer. It is absolutely essential to remember that this is a complementary therapy. It is meant to work with your current treatment plan, not as a replacement for any medication or advice from your doctor. Please, continue following your medical professional's guidance.
How Does Acupressure Work?
It's a great question: how does pressing a point on your foot possibly help your blood pressure? It's all about your nervous system. When you apply firm, steady pressure, your body has a complex reaction.
It triggers the release of endorphins—your body's natural 'feel-good' chemicals. These endorphins have a remarkable effect. They help your nervous system, your muscular system, and your blood vessels to relax. When your blood vessels relax, your blood pressure naturally decreases.
Okay, this is the 'how-to' part, and it's simple. The technique for all three points is the same. You're going to apply firm, deep pressure for about 3 minutes in total. You can use your thumb or even a couple of fingers.
A great, effective way to do this is to press and hold the point for 5 seconds... then release the pressure for 1 second. Just repeat this 5-second hold and 1-second release pattern about 30 times. That will get you right to the 3-minute mark.
For the best results, try to do this 2 to 3 times per day.
I know what you're thinking... "another thing to remember to do!" An easy way to remember is to 'stack' this onto a habit you already have. For example, do it while you're having your morning coffee, or in the evening while you're sitting and watching the news. A few minutes is all it takes.
Alright, our first point is Liver 3, or 'Great Rushing'. I like to call this the 'de-stress' point because it's famous for relieving tension and irritability.
Now, let's find it. It's on the top of your foot. Place your finger in the webbing between your big toe and your second toe. Now, slide your finger up toward your leg, about 1.5 to 2 inches, until you feel a tender depression right between the two foot bones. That's Liver 3.
Why this point? Because it's used to relieve stress, tension, anxiety, and even headaches—all things that we know can make your blood pressure climb.
Our second point is Heart 7, or 'Spirit Gate'. This is the ultimate calming point, and it's fantastic for anxiety and especially for sleep.
Here’s how to find it. Find the main crease on the palm-side of your wrist. Follow the line of your pinky finger down to that crease. You'll find a small hollow or depression, right on the outside edge of that tendon. It's often a little tender. That's Heart 7.
This point is used to reduce anxiety, promote deep relaxation, and improve sleep. If you're someone who lies awake with racing thoughts or disturbed dreams, this is a wonderful point to use.
A common complaint from people with high blood pressure is poor sleep, which then makes your blood pressure worse the next day. It's a vicious cycle. Try pressing Heart 7 on both wrists for 3 minutes as you're lying in bed. Many people find it helps quiet their racing thoughts and lets them drift off much easier.
If you're finding these tips helpful, especially this one for sleep, do me a quick favor and tap that 'like' button. It really helps the video reach more people.
Our final point for today is Kidney 3, or 'Supreme Stream'. Think of this as your body's 'recharge' point.
It's on your inner ankle. Find that prominent inner ankle bone. Now, find your Achilles tendon, that big tendon on the back of your heel. Kidney 3 is in the tender depression right in the middle, between your ankle bone and your Achilles tendon.
This point is used to support your foundational energy, boost vitality, and help with chronic fatigue and even low back pain. All three of these points work together beautifully to calm your nervous system, which is a key benefit for lowering blood pressure.
I had a client, let's call him 'John,' in his late 50s who was always stressed from work. His BP was consistently high. He started using the Liver 3 and Heart 7 points during his stressful work calls. After a month, he not only felt calmer, but his daily readings were more stable. It didn't replace his medication, but it became a powerful tool he could control.
So there you have it: Liver 3 for stress, Heart 7 for calm, and Kidney 3 for energy. Three simple, science-backed points you can use anywhere, anytime.
If you found this video helpful and are ready to take an active role in your health, please click the 'like' button and subscribe for more practical health guides just like this one.
1. Lowers blood pressure: Reducing sodium intake is proven
to lower blood pressure, with benefits seen in people with normal and high
blood pressure. For hypertensive individuals, a lower sodium diet can reduce
systolic blood pressure by an average of 6 to 7 mmHg.
2. Reduces cardiovascular risk: By lowering blood pressure,
low-sodium diets help decrease the risk of heart attack, heart failure, and
stroke.
3. Minimizes fluid retention: Lower sodium intake helps
prevent fluid buildup in the lower legs or abdomen, which can be a symptom of
high blood pressure, kidney disease, or heart failure.
4. Enhances medication effectiveness: A lower-sodium diet
can improve how well high blood pressure medications work, such as
angiotensin-converting-enzyme inhibitors, making other treatments more
effective.
5. Supports overall health: Beyond blood pressure, a
low-sodium diet is associated with other benefits, including a reduced risk of
kidney stones and osteoporosis, and may help reverse heart enlargement.
To dive deeper into the low-salt diet and get your 15
Low-Sodium Recipes for High Blood Pressure, click the link below!
Welcome back and today's gentle relaxing meditation. Softly close your eyes and take a deep breath in. Feeling the air fill your lungs As you exhale, release any tension you may be holding on to. Let go of the worries of the day and allow yourself to fully immerse in this moment of relaxation. Begin by bringing your awareness to your breath. Notice the gentle rise and fall of your chest with each inhale and exhale. As you continue to breathe deeply and evenly, imagine a wave of calm washing over you, soothing every muscle and fiber of your being. With each breath, visualize your body becoming more and more relaxed. Feel the tension melting away, starting from the top of your head, down through your neck and shoulders. all the way down to your toes. Allow yourself to sink deeper into a state of profound relaxation with each exhale. Now shift your focus to your heart center. With each beat of your heart, imagine it slowing down, becoming more steady and rhythmic.
Visualize a warm golden light radiating from your heart, filling your entire being with a sense of peace and tranquility. As you continue to breathe deeply, imagine your blood pressure lowering with each exhale. Picture the blood flowing effortlessly through your veins, nourishing every cell in your body, Feel a sense of calmness spreading throughout your entire cardiovascular system as your heart rate slows down to a gentle, steady pace. With each breath, let go of any tension or stress you may be holding on to. Allow yourself to surrender to this moment of relaxation, knowing that you are exactly where you need to be right now. Trust in the healing power of your breath and the innate wisdom of your body to restore balance and harmony within. As you continue to relax, Bring to mind a peaceful image or place that brings you joy. It could be a serene beach at sunset, a tranquil forest, or simply a cozy spot by the fireplace.
Whatever it is, immerse yourself fully in this image, allowing yourself to experience the sights, sounds, and sensations of this peaceful haven. Stay in this state of relaxation for as long as you like, allowing yourself to savor the feeling of calmness and serenity that surrounds you. Know that you can return to this place of peace and tranquility whenever you need to. Simply by taking a few deep breaths and letting go. Focus once again on your beating heart. Deepen your breathing. Really focusing on calming your heart rate. Slow down and rest. When you feel ready, slowly bring your awareness back to the present moment. Wiggle your fingers and toes Gently stretch your body and open your eyes. Take a moment to notice how you feel, carrying the sense of relaxation and calmness with you. as you go about your day. Remember, you have the power to tap into this inner peace whenever you need it, simply by taking a few moments to breathe, Thank you for joining me today.
Today I will guide you through a breathing exercise called: Equal Breathing.
It is one of the simplest and most effective ways to lower blood pressure because it helps you find a sort of ‘magic rhythm.’
Scientific research has found that breathing at a rate of about 6 slow, deep breaths per minute has the biggest positive impact on your cardiovascular system.
Before going into the exercise in detail, let me share with you the steps to do it.
Step 1: Keep a comfortable, upright posture. You can sit on a chair but your feet must touch the ground. Your legs and back are upright, perpendicular to the ground, and your hands are placed on your thighs. Another posture you can also use for this exercise is the meditation posture.
Step 2: Close your eyes gently.
Step 3: Begin by inhaling slowly through your nose for a mental count of five.
Step 4: Without pausing, exhale slowly through your nose for the same mental count of five.
Step 5: Repeat this cycle of inhaling for five and exhaling for five continuously. This pattern results in a respiratory rate of exactly 6 breaths per minute.
It's that simple.
Now, get ready on your chair or in a meditation position. Close your eyes gently, listen to the melodious sound of the bells that I have pre-set every 5 seconds. I will count down from 10 to 1, and you will begin the journey to relax and rest your brain and mind.
10...9...8...7...6...5...4...3...2...1.
Fantastic. You can feel how that simple rhythm starts to calm everything down.
