Advertising
Advertising

21 Affordable and Natural DIY Beauty Tricks

21 Affordable and Natural DIY Beauty Tricks

If you’re looking for environmentally-friendly natural beauty methods that don’t cost a bundle, we have good news: You can treat yourself from head to toe with stuff that you’ve probably already got in your kitchen. Here are 21 couldn’t-be-easier beauty hacks that are 100 percent natural and totally affordable.

Hair

1. Moisturize tired tresses

Hair that’s colored, highlighted, or regularly heat-styled (like with a curling iron or flat iron) can get dried out. Give your mane a moisturizing mask right from your refrigerator. In a bowl, mash together one banana and one avocado until the mixture has a smooth, even texture. Use a wide-tooth comb to distribute the mixture evenly through clean, damp hair, then pop on a shower cap (you want the mask on your hair, not your clothes or furniture). Wait at least 15 minutes, then hop in the shower and rinse.

2. Make beachy waves anywhere

A beach day’s great, but if you don’t have the time (or a conveniently located ocean), you can get the look with grocery store ingredients. Make your own salt spray by mixing a teaspoon of sea salt into 20 ounces of seltzer. Put it into a spray bottle and spritz liberally while scrunching your hair. Another option for major waves: Coat your strands in your DIY salt spray, then braid hair (two French braids are best). Let your locks dry out, then unbraid your tresses for serious mermaid hair.

3. Prevent split ends

Coconut oil is kind of a magic bullet when it comes to DIY beauty hacks — there’s so much you can use it for, and you can pretty much put it all over. It’s rich in fatty acids and proteins, so it’s great for keeping hair hydrated. Rub just a little bit between your fingertips — seriously, just a dab is plenty — and use it as a treat for the ends of your hair, pinching it into the ends. It’ll help keep your style neat and prevent damage without weighing down your locks, so this hack will work even for fine hair.

4. Fix discolored pool hair

If you’ve been spending your summer days in the pool (or even if you have really hard water!), chlorine and other chemicals can tint your tresses green. Yuck! To tone it down, take some tomato juice into the shower with you — you’ll need at least 8 ounces, though long hair may require more. Massage the juice through your locks, then let it sit for about 15 minutes. That gives the acids in the tomato juice time to nix the chemical residue. Rinse it out, then shampoo and condition as usual.

Advertising

5. Get a head full of curls

We’ve all heard bouncy, Shirley Temple-style hair described as “corkscrew curls,” but if you’ve got leftover wine corks around the house, you can actually use them as curlers. You can use them exactly as you’d use a regular curler — wrap a 1-inch strand of damp hair around a cork, then use bobby pins to secure it in place. When you’re done, hit it with a hair dryer until completely dry, then unroll your curls. We’re not saying it’s a license to drink more wine, but hey, it’s a reason to hang onto your corks.

6. Amp up blonde highlights

Spritzing your hair with lemon juice has long been a trick for lightening your locks, but the results can be brassy. To lighten and brighten blonde hair more gently, try chamomile tea. There’s a reason you often see chamomile as an ingredient in color-boosting shampoos and conditioners — it’s a gentle color booster for blonde, with chemicals that are easier on tresses than the citric acid in lemons (though admittedly, many chamomile blends include some citrus). To do, brew up a cup of strong chamomile tea — just leave the tea bag be and let it keep steeping while the tea cools off. Once it’s cool, comb it through your hair everywhere you want it lighter. Then either sit outside or blow-dry until your tresses are completely dry for bright, non-brassy color.

7. Boost red or brown hair

Not a blonde? Don’t worry, we’ve got you covered. To give red or brown hair — including color-treated strands — more pop, do a rinse with cranberry juice. After washing your hair, thoroughly saturate your damp tresses with cranberry juice (real cranberry juice is better than cranberry cocktail, but technically either will work). The longer you leave it on, the bolder your results. The only caveat: Unlike lightening your strands, this isn’t permanent (it’ll last through 1 or 2 washes).

8. Get shinier strands

Hair looking dull from overstyling? An easy DIY clarifying rinse will do the trick (and save you money compared to buying a clarifying shampoo). Mix a tablespoon of apple cider vinegar into a half cup of water (double the receipt for longer locks). Using a wide-tooth comb, spread the mixture evenly through damp hair. The vinegar’s acidity helps seal up your hair’s cuticles, making your strands look shiny and healthy. After letting it sit for five minutes, rinse your hair with cold water to get the most benefit — heat will encourage the cuticles to open up again.

Face

9. Clean skin naturally

Apple cider vinegar can help your face, too. Here however, you can take advantage of its astringent properties to reduce shine. Put a little on a cotton ball or makeup pad, and swipe all over your face as a toner. If you’ve got combination skin, just focus on your T-zone (across your forehead, and down the middle of your face including nose and chin) to take down any oiliness.

Advertising

10. Send under-eye bags packing

Didn’t get enough sleep last night? If you want to look like you got your beauty sleep, it’s all about caffeine — but not the way you might think. Soak two tea bags (black tea or green tea, as long as it’s caffeinated) in ice water for a few minutes. Squeeze them out (so tea’s not running all over the place), then apply directly to your eyes and leave ’em there for at least 5 minutes. You can place them over your entire eye area, or just under your eyes. The combo of the caffeine and the cold nixes puffiness and dark circles.

11. Get an extra bright smile

There are baking soda toothpastes out there, and there’s always the option of brushing with just baking soda, but an effective combo is to sprinkle a little baking soda on your toothpaste before brushing your teeth. It’ll help remove surface stains (like from coffee or wine) and can get into spaces your brush can’t reach. Just be sure to rinse thoroughly when you’re through!

12. Plump up your pout

Want a natural way to get fuller lips? Moisturize your kisser while boosting volume with this simple concoction: Add a little pinch of cinnamon to a few drops of almond oil, then massage into your lips. Want to go extra-tingly (and extra-plump)? Do half almond oil, half peppermint oil with the cinnamon.

13. Make a moisturizing face mask

There are lots of DIY mask options that you can make with natural ingredients from your kitchen for almost ever dilemma your face, well, faces. This one’s an amazing moisturizer, perfect for skin that parched from staying out late or hitting the beach all day (or both). Mash up half an avocado with 1-2 teaspoons of raw honey, and layer it onto your face. Relax for 10 minutes or so, then rinse clean with a wash cloth.

14. Put pimples on ice

Feel a zit coming on? Pop an ice cube in a sandwich bag and hold it right on the little bugger. Try to hold it for at least five minutes, more if you can (we know, it’s cold). The ice will help decrease the inflammation, so the pimple will be less prominent and less red. If it’s cystic acne (those painful, deep, under-the-skin zits), the ice will also help numb away the physical pain.

Advertising

15. Exfoliate and brighten your complexion

Kiwis are such adorable, fuzzy little fruits — but dealing with all those little seeds can be a pain in the you-know-what. Put those seeds to your advantage with this one-ingredient facial fix. Peel a ripe kiwi, slice it up, then mash the slices with a fork — just mix all those little seeds into it. Scoop it up with your fingers, and work the paste all over your clean, damp face, rubbing with a circular motion. All those tiny seeds are perfect exfoliators, banishing dead skin cells, plus all of the vitamin C helps improve your skin texture and fight free radicals. Scrub for 60 seconds, then rinse your face with warm water.

16. Treat sun-damaged skin

This yummy and easy serum is perfect for soothing spots that have gotten too much sun — it’s perfect for your nose and forehead, but also for shoulders and the upper torso. Squeeze juice from a slice of ripe watermelon, then take one tablespoon of your watermelon juice and mix it thoroughly with a tablespoon of raw honey. Apply where needed to moisturize and soothe irritated skin. Let your serum sit for 20 minutes or so, then gently rinse it away with cool water.

Body

17. Get a smoother bod

Heard about how terrible those little beads you see in exfoliating scrubs are for the environment? Get smooth, glowing skin naturally by mixing up your own scrub. Mix equal parts sugar (white or brown works, but coarser is better — think raw, not refined) and olive or almond oil. If you’d like a scent, add a few drops of your favorite essential oil — peppermint is especially refreshing. Then exfoliate by rubbing the mixture all over your skin. To get the most benefit, massage it around for a few minutes before rinsing off.

18. Treat your hands

Your hands work hard all day! Give them a break with an ultra-rich natural treatment. Mix one tablespoon of honey — a natural humectant, i.e. moisturizer — into one cup of plain yogurt. Slather all over your hands, let it sit for a few minutes, then rinse off and enjoy your soft, renewed skin.

19. Give your deodorant back up

Want to be sure you’re absolutely, positively BO-free? Top off your deodorant with a light dusting of baking soda (just a pinch, since you don’t want to powder your clothes). It does the same thing for your pits that it does for your fridge, neutralizing and absorbing odors.

Advertising

20. Soothe stressed skin

To relieve dry, itchy skin, make yourself an oatmeal bath. Sounds crazy, but it works! To do it, just add 1 to 2 cups of dry oatmeal to a warm bath. The water releases the oats’ natural fats and complex sugars. These turn into a thin, moisturizing jelly (you’ll be able to see it in the surface of the water but trust us, it’s a good thing), which soothes dryness, itchiness, and redness.

21. Scrub your feet smooth

Exfoliate your feet and grind away at those calluses with this easy DIY scrub. Put half a cup of walnuts in a food processor and pulse until they’re finely ground. Then mix the nuts into a cup of plain yogurt. The yogurt moisturizes, while the nuts exfoliate (and again, are much better for the environment than those beads). Even better: As you work on your feet, you’re exfoliating your hands too… unless you’ve got someone else rubbing it into your feet, in which case you’re super-relaxed and hey, they’re getting smoother hands!

Featured photo credit: Kim Love via flickr.com

More by this author

smooth hair 15 Easy Ways to Get Silky, Smooth Hair best online bookstores cheap books 15 Best Online Bookstores for Cheap New and Used Books reasons to rethink fast fashion 8 Reasons to Rethink Fast Fashion 10 Things You Suffered Through That Your Kids Will Never Understand outstanding baby names for boys girls unisex Get Inspired by These 25 Unique and Outstanding Baby Names

Trending in Leisure

1 10 Benefits of Reading: Why You Should Read Every Day 2 How to Enjoy Life In a Way Most People Don’t 3 25 Best Self Improvement Books to Read No Matter How Old You Are 4 30 Fun Things to Do at Home 5 10 Things Only Those Who Travel With Friends Understand

Read Next

Advertising
Advertising
Advertising

Last Updated on March 30, 2020

Why You’re Feeling Tired All the Time (And What to Do About It)

Why You’re Feeling Tired All the Time (And What to Do About It)

Feeling tired all the time?

Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

What Happens When You’re Too Tired

If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

Here are some common examples of what happens when you’re feeling tired:[3]

  • You may have trouble focusing because memory and learning functions may be impaired within your brain.
  • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
  • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
  • You may find it more difficult to exercise or to perform any type of athletic activity.
  • Your immune system may weaken causing you to pick up infections more easily.
  • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
  • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

Are you saying that feeling tired can make me overweight?

Unfortunately, yes!

Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

Why Are you Feeling Tired All the Time?

Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

Here’s a quick overview of each root cause of feeling tired all of the time:

  1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
  2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
  3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

Feeling Tired vs Being Fatigued

If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

Advertising

Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

Tiredness is primarily about lack of sleep.

But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

Symptoms of fatigue include:

  • Difficulty concentrating
  • Low stamina
  • Difficulty sleeping
  • Anxiety
  • Low motivation

These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

How Much Sleep Is Enough?

The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

So, quantity and quality do matter when it comes to sleep.

The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

4 Simple Changes to Reduce Fatigue

Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

  1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
  2. Exercising regularly
  3. Using stressbusters
  4. Creating a bedtime routine to sleep better

So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

In addition, I lost two inches off my waist and looked and felt better than ever.

Advertising

I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

  • L is for Lifestyle and means living healthy including getting enough sleep.
  • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
  • A is for Attitude and means thinking positive and reducing stress whenever possible.
  • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

And yes, there does seem to be an important correlation between being lean and feeling rested.

But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

L — Living Healthy

Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

1. Unplug

Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

2. Unwind

Do something to relax.

Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

3. Get Comfortable

Ensure your bed is comfortable and your room is set up for sleep.

Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

Also, it’s ideal if your bedroom is dark and there is no noise.

Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

If your mind is still active, write a to-do list to help you fall asleep faster.[7]

Advertising

Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

E — Exercise

Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

That’s what happened in my case.

But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

As part of my lifestyle upgrade, I knew I needed to move more.

My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

That made sense to me.

So, I decided to swim.

I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

A — Attitude

Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

Do you want to know what that master stress-busting technique was?

Breathing.

But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

Advertising

Here’s how you do “Long-Exhale Breathing”:

  1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
  2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
  3. Hold your breath while you count to 7 mentally and enjoy the stillness
  4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
  5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
  6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

This type of “long-exhale breathing” is scientifically proven to reduce stress.

When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

Plus, this is a great technique for helping you get to sleep, too.

N — Nutrition

Diet is vital for beating fatigue – after all, food is your main source of energy.

If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

Here’re 9 simple diet swaps you can make today:

  1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
  2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
  3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
  4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
  5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
  6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
  7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
  8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
  9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

The Bottom Line

If you are tired of feeling tired, then there is tremendous hope.

If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

  • Enough High-Quality Sleep with Bedtime Routine
  • Regular Exercise You Love
  • Stress Reduction with Long-Exhale Breathing
  • Fatigue-Reducing Diet

Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

More Tips to Help You Rest Better

Featured photo credit: Cris Saur via unsplash.com

Reference

[1] YouGov: Two-fifths of Americans are tired most of the week
[2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
[3] The New York Times: Why Are We So Freaking Tired?
[4] Mayo Clinic: Chronic fatigue syndrome
[5] Mayo Clinic: Lack of sleep: Can it make you sick?
[6] Ask Dr. Sears: The L.E.A.N. Lifestyle
[7] American Psychological Association: Getting a Good Night’s Sleep
[8] Yoga International: Learning to Exhale: 2-to-1 Breathing

Read Next