Дышите глубоко. Сосчитайте до десяти или до двадцати. Практикуйте методику прогрессивной релаксации мышц. Развивайте позитивное мышление. Относитесь с юмором к любой ситуации.

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Deep breathing exercises, which is also called pranayama, can naturally help dissolve tension and help you relax. Do a few deep breathing exercises to help yourself relax and refocus yourself as well as alleviate other symptoms of an adrenaline rush.  Deep breathing can help your body distribute oxygen to your body, which can reduce heart rate and normalize your pulse. It will also help relax tense muscles that may be exacerbating the adrenaline rush.  Inhale and exhale completely and in a balanced manner through your nose. For example, you would inhale for a count of four, hold for two, counts, and then exhale completely to a count of four. You can vary the counts according to your abilities.  To get the most from deep breathing, sit upright, with your shoulders back, feet flat on the ground, and avoid slouching. Put you hands on your belly and practice breathing slowly making the stomach move against the hands. When you exhale, tighten your stomach muscles and breathe out through pursed lips.  Consciously feel the diaphragm move up and down as you breathe. When you are feeling stressed, anxious or having an adrenaline rush, remove yourself from the situation and count to ten. Counting can help your mind to focus on something other than situation.  When you focus on something other than the stressful situation, your body may stop producing adrenaline. If necessary, count to twenty and repeat the procedure as often as you need to. If you notice stress or anxiety triggering a rush of adrenaline, practice relaxing your whole body to bring yourself down. Lie on the ground or sit down and begin clenching and relaxing each muscle in your body. Start with your feet:  Tighten and contract each muscle in your body for five seconds starting at your feet. Then let the muscles slowly ease into deep relaxation. After 10 seconds, tighten your leg muscles for another five seconds and then let them relax.  Repeat this succession until to finish with your head.  Move on to the muscles in your legs. Do the same process for...


Дышите диафрагмой, чтобы контролировать голос. Укрепляйте диафрагму. Выдыхайте с шипящим звуком, чтобы контролировать темп дыхания. Выполняйте голосовые упражнения, чтобы расширить свой вокальный диапазон. Используйте скороговорки, чтобы улучшить артикуляцию. Читайте стихи, статьи или книги вслух.

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Look at yourself in the mirror while you take a deep breath. If your shoulders rise, you're breathing from your chest instead of your diaphragm, which is a muscle that sits right at the base of your lungs. Breathe in and see if you can expand your rib cage outwards without moving your shoulders or chest. Believe it or not, this will actually make a huge difference in the way you speak. Since the diaphragm is a muscle, it needs exercise just like, say, your biceps. Once it gets stronger, you'll be much better at controlling your voice (and the shake), since strong voices rely on steady breathing. Once you discover where your diaphragm is and how to use it, it's time to make it stronger. Before or after you shower, wrap a towel around your waist. Breathe in and try to move the towel outward without letting your shoulders or chest rise. Breathe out slowly. On the next breath out, say “ah.” Do this ten times. When you say “ah” while breathing from your diaphragm, you should notice that it's easier to speak loudly and steadily. Practice getting louder and softer. You can even take a few shallow breaths from your chest to compare the two sounds. Breathe in using your diaphragm, and hiss the air out through your teeth while you're standing straight and tall. Repeat this exercise ten times. Hopefully, no one walks in while you're making snake noises! Weird as it may feel, controlling how quickly or slowly you release your breath is a great way to make your diaphragm stronger. One of the ways to make your voice shake less is to build a wide range of speaking tones. Sometimes, people who suffer from shakiness also make high, cracked sounds when they're nervous. Avoid these problems by doing vocal exercises at least once a day.  Say mm-mmm (as in the “that tastes good” kind of mm-mm), and mm-hmm. Remember to always breathe from your diaphragm during these exercises, and use your breath to make these hums loud. Repeat five times. Say “ney, ney, ney, ney” up and down your vocal range. Speak as high as you can and then...


Дышите диафрагмой. Вибрация губ. Тренируйтесь менять ноты, не нажимая при этом на клапаны. Правильно нажимайте на клапаны.

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Remember, this is a big instrument, so your air needs to be big and fast to get the sound out out of the horn. Breath deep down into your diaphragm, not up high in your throat. That air has a long way to go, so start it out from a place of power. Unless you're playing a Sousaphone in a marching band, the goal is not to blow all of your air reserves through the horn at once, but to keep your diaphragm taunt. If someone were to punch you in the stomach, you should stay tight and not collapse. Tense your abdominal muscles while you play and while you blow. While blowing, close your lips to the point that it vibrates in the mouthpiece. Keep blowing and vibrating your lips so that sound gets out of the tuba. As tuba is a large brass, try blowing a raspberry into the mouthpiece. That's the kind of vibration you are looking at. Once you've got your buzz figured out, start your note by saying either "ta" or "da" into the mouthpiece, depending on how you want to articulate the note.  A properly maintained "embouchure" is critical to playing brass instruments. It's difficult to buzz your lips properly when you're first learning how to play. Don't puff out your cheeks. It's a waste of air that should be going into your horn, it looks silly, and you'll end up with very sore cheeks after only a brief period of playing. At any given position or configuration of keys pressed and open, you can play a number of notes, usually three. Some beginners have difficulty hitting a note right the first time, but don't worry too much while you're just getting started. Practice feeling where the different registers are.  Pinch your cheeks and your lips as you blow to control the amount of air that comes through your "buzz." You can raise or lower the pitch of the note in the same position, accordingly. Try associating how the note will sound, where the note is on the staff, what it feels like to play the note, and the fingering for it.  Many beginners only associate the note on the staff and the fingering for it, so they become confused...


Дышите диафрагмой. Определите уровень напряжения голосовых связок. Начните скримить негромко. Записывайте свое пение. Занимайтесь с преподавателем по вокалу.

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One of the most important things to learn when practicing any singing style is how to breath from your diaphragm.  This allows you to take in more oxygen, helping you to hold notes (or screams) for much longer and avoid getting out of breath while performing. When you breathe from your diaphragm your stomach should expand as you inhale and contract when you exhale. Learning how to breathe correctly and naturally from your diaphragm takes practice. Therefore you should start doing daily deep breathing exercises to improve your technique. You will have different levels of tension in your vocal chords depending on how high or low you sing or scream.  For example, when you sing in a low voice your voice box will move down, making your vocal chord tension loose. When you sing in a high voice your voice box moves up, making your vocal chords tight. Good screamo singing is all about control, and in order to have control you need to be aware of how vocal chord tension works and how you can manipulate it. Once you can control vocal tension, you will easily be able to move between high and low registers, even while screaming. A good practice technique is to hum along with the sound of your car engine as you rev it up -- this warms up your vocal chords and allows you to practice moving from high to low registers. Many inexperienced screamo singers damage their voices by trying to scream too loudly -- however, one of the best kept secrets of successful singers is that they actually scream kind of quietly (as weird and contradictory as that sounds).  Don't try to scream at the top of your lungs on your first attempt, start at a low volume and as your voice gets stronger you can gradually increase the volume.  The beauty of screamo is that you can let the microphone do most of the work while you're performing. Even a "quiet" scream can rattle your audience's teeth when amplified by a good sound system. You can also produce deeper sounds by cupping your hands around the microphone or by moving your mouth in specific ways as...


Дышите диафрагмой. Поддерживайте ровную и удобную осанку. Говорите ровно. Тренируйтесь глубоко дышать и проецировать свой голос.

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The diaphragm is the main muscle involved in respiration, and it is located deep within your belly. Inhale and exhale deeply so that you increase the volume of air in your lungs. Focus on your belly: let it expand as you inhale air, and contract as you exhale. Speak as an exhalation of this deep breath to give more force to your words. This technique is similar to singing from your diaphragm. Whether you are singing or speaking, the amount of breath that you have available is highly dependent upon the way that you are breathing. Relax your shoulders and keep your back straight. Standing up straight allows your lungs to expand to their full capacity, which gives more weight to your voice. Good posture will also help keep your diaphragm open so that more air can flow through more quickly. Take a nice, deep breath, and use this air as fuel for your voice. Do not speak quickly or madly, releasing all of the air into one phrase. Let your lung capacity sustain you through an entire steady sentence. Make sure that you aren't speaking from your nose. When the air comes through your nose, it can result in a high, reedy pitch that is hard to pick out from the crowd. Try to be conscious of your exhalation. It may take some work to master the technique – but be patient. Take the time to tune into your body and critically engage with your breathing pattern. Be conscious of how your throat, your lungs, your diaphragm, and your belly when you speak. Try it out in a room of people and see whether people take notice.


Дышите диафрагмой. Прислушайтесь к окружающему миру и своим ощущениям. Последовательно расслабьте мышцы. Займитесь физическими упражнениями. Играйте и гуляйте со своими питомцами. Старайтесь придерживаться здорового питания. Избегайте веществ, мешающих вам успокоиться.

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Start by taking a full breath in for 5 seconds so that your abdomen expands, hold it for 5 seconds, then release the breath for 5 seconds. Take a couple normal breaths, then repeat the diaphragm breathing until you feel less anxious.Diaphragm breathing makes sure that your breaths are getting air all the way to the bottom of your lungs. This can be especially helpful when you feel like breathing is hard or you can't get a full breath (usually when you're anxious, angry, or stressed). Controlled breathing patterns can signal your body that it needs to calm down. It does this by releasing neurotransmitters that calm you. Mindfulness can be used to gently quiet the mind by bringing your attention to your sensations and surroundings. Start focusing on sounds, the temperature, what you smell or feel, and your breathing. Focus on these things until you start to relax. This can quiet your mind and research shows that it can reduce stress, lower blood pressure, and help with chronic pain. This can help you have more emotional control and awareness. The body physically responds to strong emotions by making you feel out of control. It secretes adrenaline which is released into your bloodstream. Adrenaline increases your heart rate, muscle strength, and blood pressure, which is your body's way of preparing for a "fight or flight” response. Start by tightening and releasing the muscle groups in order from your head to your toes. Begin by focusing on your facial muscles, tightening them for 6 seconds and then letting the muscles release for 6 seconds. Repeat this with your neck muscles, shoulders, chest, arms, and so forth down the body until your body feels more relaxed. Progressive muscle relaxation can reduce muscle tension. This can reduce your anxiety and feelings of anger, helping you calm down. If you're feeling anxious or angry, try exercising to calm yourself. Don't be tempted to focus on what's upsetting you. Instead, exercise to calm your body. When you do physical activities, your body releases endorphins...


Дышите диафрагмой. Расслабьте гортань. Меняйте громкость голоса. Обратитесь за помощью.

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Place one hand at the top of your stomach and the bottom of your rib cage.  Inhale into this area and attempt to make your hand rise using your breath.  This will put your breath in the right place rather than pushing speech from your nose, chest or mouth.  Forcing breath from these places can be grating and loud. Once you have the breath in your diaphragm, try vocalizing from the place where you are resting your hand. Having tension in your neck can lead to trying to force the sound out of your throat.  Relax your throat in order to relax your voice.  Place one hand on your neck and speak normally to assess the tension in your throat.   Drop your jaw as low as you can and take in a large yawn.  Release the air slowly with a gentle hum.  Repeat this several times until you begin to feel your throat relaxing. Once your throat is relaxed, continue dropping your jaw, then exhaling with words like “hang, harm, lane and loam.” Massage your neck throughout this process if you feel it tightening. This will help you be heard as well as hearing yourself.  Speaking at the same volume, tends to have the effect of the listener tuning the speaker out.  This could lead to frustration and tempt the speaker to be even louder.  Experiment with varying your volume level.    Creating variety in your volume will allow you to be more conscious of your volume and see the effect on your listener. Try speaking at almost a whisper. Make your voice quieter until someone asks you to speak up. Try raising your volume only on the word you would like to emphasize.  “That pizza was the BEST!” It can be difficult to hear yourself.  Ideally you would hire a coach to be an outside ear.  They can assess your volume and your needs, then lead you through some exercises which will help you learn how to control your voice.  I this is not an option for you at this time, ask a friend to give you feedback.  Voice coaches can lead you through some breathing exercises, as well as running through the range of pitch and volume with your voice. If you are...


Дышите животом, а не грудью. Делайте глубокие вдохи. Держите рот открытым. Найдите свою методику дыхания. Попробуйте поговорить, чтобы понять, правильно ли вы дышите.

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The diaphragm is a muscle that sits like an upside-down bowl just beneath your ribs, contracting and relaxing to move air through your lungs. Deep "belly breathing" that visibly moves your abdomen in and out helps strengthen this muscle and improve your endurance. If your belly stays flat and your chest pumps up and down, you're taking shallow "chest breaths," and will fatigue sooner. This will help ensure that you are getting enough oxygen to your body, and is the best way to prevent muscle and lung fatigue.  It also helps increase endurance by getting proper oxygen circulation to your muscles. Your mouth is wider than your nostrils, allowing you to take deeper breaths of air. Allow air to enter through both your mouth and your nose. Most experienced runners coordinate their breath with their steps, such as the popular "inhale for three steps, exhale for two" (or simply "3–2"). This helps you breathe more consistently. You may also be forced to switch to a different pattern (such as "2–1") at higher speeds, which helps you keep track of the intensity of your run. There are several popular alternatives to these patterns, such as "2-2" or "2-3." Experiment with different breathing patterns to find the right one for you. You should be able to form full sentences while running without huffing and puffing.


Дышите медленнее и глубже. Для максимальной пользы для здоровья пройдите тренировку дыхания. Попробуйте прокашляться. Практикуйте выдох через сжатые губы.

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You breathe involuntarily, but you also probably breathe inefficiently — many adults use only about one-third of their lung capacity while breathing.  This inefficiency can cause less oxygen to enter the lungs and thereby the bloodstream, in turn reducing your oxygen saturation.  By breathing more slowly and deeply, you can improve all of these elements.  Many adults breathe at a rate of around 15 respirations per minute; reducing this to rate to 10 per minute has been shown to benefit oxygen saturation. Make sure to breathe in through your nose and then pause for a few seconds after each breath. Stay as relaxed as possible while you are breathing. This is also known as the Buteyko method and it may help to increase your oxygen saturation. While occasionally making the conscious effort to breathe more slowly and deeply benefits your oxygen saturation, making more lasting adjustments to your breathing patterns will produce superior results.  Both healthy individuals and those with breathing-related medical conditions can increase their oxygen saturation through respiratory training.  Especially if you have a medical condition like COPD, talk to your health care team about including respiratory training. You can also seek out guided breathing training outside of a medical setting, in ways like joining a yoga class or being instructed in diaphragmatic breathing (either by a respiratory trainer or a vocal coach). Controlled coughing can help you to clear the secretions that may be obstructing your airway and this will help to improve your oxygen saturation.  This is a common instruction after surgery to ensure that your airways are clear.  Try coughing a few times to see if this help you to breathe a little easier. Throughout your day, you can temporarily increase your oxygen saturation by doing a simple breathing exercise known as pursed-lips breathing.  It is one of the easiest ways to more slowly and deeply draw oxygen into your lungs.  Try the following steps:  Breathe in through your nose for about two...


Дышите носом. Воздерживайтесь от сухой, соленой и острой пищи. Воздерживайтесь от спиртных и кофеиносодержащих напитков. Проверьте принимаемые вами лекарства. Смените жидкость для полоскания рта и другие средства для ухода за ротовой полостью. Бросьте курить.

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Air inhaled through the mouth is unfiltered, so it's more likely to dry out the membranes in your throat. Breathing through your nose, on the other hand, will filter the air and make it more humid. If your nose is too congested to breathe through, try taking over-the-counter nasal decongestants to help remedy the problem. Foods that fall into these categories are more likely to aggravate the dryness you already feel, so it's best to avoid them until the problem is fixed.  In addition to making your throat feel more dry, spicy or salty foods can actually make a dry throat feel painful. You can probably tell when foods are salty or spicy, but you might consume plenty of dry foods without even realizing it. Examples of dry food consumed in many households on a daily basis include toast, cookies, dry breads, dried fruit, and bananas. Both alcohol and caffeine actually dehydrate you instead of hydrating you, so they strip valuable moisture away from your throat and the rest of your body.  Both alcohol and caffeine directly dry out the mouth and throat, but they can increase overall dehydration by triggering more frequent urination, too. On a similar note, you should also avoid acidic beverages, including most fruit juices and tomato juice. While these fluids may not increase overall dehydration, they can irritate an already dry, sensitive throat. Moreover, acidic beverages are more likely to further encourage tooth decay, and people who suffer from dry throat and dry mouth are already at a higher risk of developing decay. Many common medications can be classified as "anticholinergic" drugs. These decrease secretions, including saliva production, and may result in an excessively dry throat.  Some examples include antihistamines, tricyclic antidepressants, and antispasmodics. Many drugs used to treat Parkinson's disease, overactive bladder, and chronic bronchitis can also cause a problem.  If you're suspicious of a certain medication, it's best to consult your doctor about it before taking action. Do not quit using...


Дышите носом. Медитируйте. Бросьте курить

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Engage your diaphragm, in your abdominal area. This is also called "belly breathing." Breathing deeply moves the air and oxygen down into the lower areas of the lungs where most of the circulation of blood is.  Air entering through the nose enters the sinus cavities, oral cavities, and the upper part of the lungs. Breathing through the mouth will lessen the exposure to freshly oxygenated air. Breathing with the diaphragm results in more oxygen entering this blood. Heartbeat and breathing slow during meditation. Often, meditation includes more conscious, even guided breathing.Deep, even-paced breathing will increase the saturation of oxygen in the blood.  Conscious breathing helps to relax the shoulders, chest, and neck muscles that may be interfering with blood flow to the brain. Meditation has had proven positive effects. It lowers a person's stress levels, increases their ability to focus, and strengthens the immune system. There are many ways to meditate. An easy way to begin meditation practice is simply to sit comfortably, eyes partially or completely closed, and count your breaths. When you have counted 10 breaths, start over. Continue to focus your entire attention on counting your breaths. When other thoughts enter, simply notice them, and let them go. Start over again at one. . Nicotine restrict arteries, which prevents healthy blood flow to the brain. On the other hand, the brain's oxygen uptake and blood flow decreases by up to 17% immediately after people stop smoking.  Smoking has been linked to strokes and brain aneurysm. An aneurysm is a bulge in a blood vessel caused by a weakness in the blood vessel wall. E-Cigarettes contain nicotine, which constricts blood vessels and lowers the blood flow to the brain. They are not recommended as a substitute for ordinary cigarettes.


Дышите носом. Сконцентрируйтесь на дыхании. Решите, что делать с глазами. Перенаправляйте разум, когда он блуждает. Начните с двухминутной медитации.

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With Zen meditation, much of the focus is on the breath. It's important to breath through your nose. Nasal breaths create a cooling and warming sensation as you breathe in and out. This can make it easy to follow the rhythm of your breathing as you meditate. As you begin meditating, notice your breath as much as possible. Pay attention to the natural in and out rhythm, the sound of your breathing, and the warm and cold sensations provided by air passing through your lungs. Strive to be as aware as possible of your breathing for the duration of your meditation sessions. This may sound simple enough, but it's very difficult to quiet the mind. Do not be discouraged if you struggle to focus on your breath at first. Meditation, like anything else, takes practice. You can keep your eyes open, or half closed, or you can shut them completely. Some people find it helpful to focus their eyes on a single point in the room. Others prefer their eyes to be shut. This is a matter of personal preference. Decide what to do with your eyes based on what feels most natural and soothing for you. This will take some trial and error. Change what you're doing with your eyes if you become distracted or uncomfortable. For example, if your eyes start to water when you're focusing on a single point in the room, close your eyes. See if this helps you better concentrate on your breath. It's natural for your mind to wander when you're sitting in silence. When you first start meditating, you will find yourself thinking about other things. You'll start thinking about errands you need to run or things that occurred earlier in the day. When you feel this happening, gently redirect your thinking to your breathing. Tune in to the natural ebb and flow of your breaths and the sensations they create. It can help to count your breaths to regain focus. Zen meditation takes some effort. If you try to meditate for too long too soon, you may find yourself unable to focus on your breathing. Start off with only two minutes of meditation at time. As you...


Дышите осмысленно. Задержите дыхание и держите голову под водой, погружая в воду конец трубки. Выровняйте вашу голову на поверхности воды, не поднимая ее из воды. Быстро и с силой выдохните в трубку. Вытолкните остатки воды вторым сильным выдохом. Отточите мастерство контролирования прохода воздуха. Научитесь нырять.

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On any snorkeling adventure you are bound to get some water in your tube at some point, sometimes either due to surf conditions or excessive splashing, or by letting your head dip too low in the water. Learning to clear your snorkel will keep this from being a cumbersome disruption to your experience. You should feel that water is entering the snorkel barrel. Make sure the end of the tube is in the air this time. This blast method of snorkel clearing will remove nearly all the water from your snorkel. By repeating the blast method you should clear any water that enters into the snorkel. Sometimes you will get water in your tube when you have no air in your lungs. If there is only a little water, inhale slowly and carefully without letting water into your mouth until you have enough air for a full blast. If there is too much, you will need to lift your head out of the water and take a breath around the mouthpiece. Once you get adept at clearing your airway, you can consider diving below the surface of the water to get a better look at something nifty. Take a deep breath and swim down. When you need a breath, surface, keeping your face underwater, and clear your flooded snorkel tube like you practiced.


Дышите ровно и прислушивайтесь к собственному телу.

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If you can’t go down all the way today, take a break and try again later. Take your time and remember the technique you perfected using the wall. If you’re nervous about trying your backbend the first time, place some pillows under your back so you know you have something soft to land on if you fall.


Дышите ртом. Уменьшите потребление воды. Кашляйте, пока не почувствуете боль в горле. Покричите в подушку.

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When you breathe through your mouth instead of through your nose, your throat will turn dry. A dry throat will become parched and sore, which in turn will make your voice sound scratchy. Ever noticed how your throat turns sore during a cold? That's because you breathe through your mouth when your nose is all clogged up! Limiting the amount of water you drink will help to dry out your throat, too. Aside from that, if you are 'suffering' from a sore throat it should appear that you are only taking small sips if you drink anything at all.  Keep in mind that this is not something you should do throughout the whole day, and it works best when you breath through your mouth. For example, try going for 1 hour with just breathing through your mouth and without drinking any water. If you cough a few times, you will notice that your throat might start to feel a little scratchy from the strain. You don't want to overdo it and irritate your throat more than necessary. Just the sound of you coughing several times should be enough to convince the people that hear you that you might be getting sick. Close your eyes when you cough so it seems more painful and realistic. You can strain your voice a little if you push it to it's limits for a few minutes. Just be smart about it. If you start screaming when others are around to hear, they will likely suspect that is the source of your sore throat.  Try singing forcefully. For best results, pick some loud music that has lots of screaming lyrics or notes that are outside your vocal range. Alternatively, you can try whispering instead. For some people, whispering strains their voices more than screaming does.


Дышите теплым влажным воздухом. Примите горячий душ. Делайте паровые ингаляции. Используйте увлажнитель воздуха. Пейте больше жидкости. Используйте соляной спрей. Промывайте нос с помощью ирригатора.

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Inhaling steam can help to clear your nasal passageways and allow to you to breathe more comfortably. There are several ways to breathe steam safely. For an especially quick option:  Soak a clean towel in hot water and wring it out until the towel is damp. Make sure the towel is a safe temperature. Place the towel over your nose and mouth and breathe deeply and evenly. Turn the shower on at the hottest water setting. Let it run for a few minutes to steam up the bathroom. Be sure to reduce the temperature to a safe, warm temperature before entering the shower. Breathe deeply, and relax! Heat distilled water to just below boiling and pour it into a container that is stable and heat safe. Secure the container by setting it on a flat surface and make sure the rising in steam is not too hot to breathe safely. Lean over the container and deeply breathe in the steam. For maximum steaminess, tent a towel over your head and the container. This may be an especially worthy measure to take if you’re spending time in an environment with dry air. Both add moisture to the air, which will ease congestion due to a cold or dry nasal passages. Vaporizers increase air humidity by producing steam, and some include features that allow you to vaporize menthols or other additives that may further increase your comfort. This is an important step, both in the short and long term. Staying hydrated can help keep your mucus thin, which can help keep your nasal passages from blocking up.  As a rule of thumb, men should drink at least 13 cups (3 liters) of liquid per day, and women should drink nine cups (2.2 liters). When ill, you should be drinking even more! Hot tea, clear broth, and hot water with lemon and honey are great beverages options, as rising steam will immediately improve breathing, and hydration is a key aspect of getting and staying healthy! Just make sure they are not so hot you burn your mouth! Avoid beverages with alcohol, high amounts of sugar, and caffeine. These drinks can work against your body’s ability to stay...


Дышите только ртом. Дрожите и притворитесь, что вас морозит. Симулируйте чихание или кашель. Нанесите немного зубной пасты на нижнее веко, чтобы глаза слезились.

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It's tough to fake a runny nose if you don't have one, but you can fake being stuffed up. Breathe only through your mouth and talk a little slower. Sniffle occasionally with short inward sniffs. Wear many layers of clothing or curl up under several blankets. Take an icy cold shower to make your skin chilly to the touch. or coughing. This is a risky move. Either of these, if done unconvincingly, can let on that you aren't actually sick. Faking a cough is definitely easier than faking a sneeze, but even that can sound forced if you aren't careful. You could also make yourself sneeze, by sniffing pepper. For some sleight of hand, sprinkle pepper in a sweater and pretend to rub your nose on it. Sniff in the pepper to make yourself sneeze. Make sure it's near but not in your eyes. Leave the toothpaste on for about three minutes to make your eyes feel like they're burning.


Дышите через сжатые губы, чтобы контролировать одышку. Медленно вдыхайте носом, посчитав до двух. Сожмите губы так, будто хотите задуть свечу. Медленно выдыхайте через сжатые губы.

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Pursed lip breathing is one of the best ways to deal with shortness of breath that is not caused by a health issue. If you're in serious distress, you should always call for help first. Pursed breathing has the following benefits:  It improves how much air is getting into your lungs. It releases trapped air from inside your lungs. It makes it easier for you to breathe. It slows your breathing. It helps your body get into a better breathing rhythm, releasing old air before taking in new air. It helps you relax. Your mouth should be closed so that you aren’t tempted to breathe through your mouth. You only need to take a small breath, so don’t worry about deeply inhaling during the 2 seconds. Relax your neck and shoulders as you breathe in and out. You can make pursed lips by pressing your lips together in a tight pucker, as though you are about to whistle or blow air onto something. The goal is a slow stream of air exiting your mouth. Release the breath through your mouth, allowing it to slowly flow between your lips. Take as many seconds as you need to let all of the air leave your body before you take another breath through your nose.  Your exhale should be slower than your inhale. Continue breathing through pursed lips until you feel like you’re in control of your breathing.


Дышите. Занимайтесь спортом. Получайте достаточно солнечного света. Следуйте «состоянию потока». Будьте щедрым. Взращивайте в себе благодарность. Присоединитесь к сообществу. Выражайте себя.

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Intentional breathing is a simple activity, but it's one of the most powerful ways to create peace of mind. Emotions and breathing are closely connected. If you slow your breath and learn to breathe evenly and fully, your emotions will calm down as well. Breathing practices have been shown to reduce cortisol, the stress hormone. They also activate the "rest and digest" part of the nervous system, known as the parasympathetic nervous system. Here are steps you can take:  Find a comfortable place to sit. Put one hand on your belly and one on your chest. Breathe in deeply from your belly, so that your stomach extends out but your chest stays in place. Hold this breath for a couple seconds and then breathe out. Repeat this sequence until you find a steady rhythm. Try to do this practice for 10 minutes every day. Regular exercise is one of the best things you can do for your body and mind. You should do 30-60 minutes of aerobic exercise (walking, running, bicycling, swimming, etc) 3-5 times per week for good results. Here are some of the things exercise does:  Lifts your mood by flooding your brain with endorphins and serotonin, which are "happy chemicals" in the brain.  Boosts your energy and reduces fatigue.  Improves sleep, even chronic insomnia.  Reduces your risk for diseases such as cardiovascular disease and type 2 diabetes. Sunlight produces Vitamin D in your body, which also increases your serotonin levels. You can't get the same effect from indoor lighting, so try to spend time outside when you can. Here are some activities you can do:  Play sports. Go for a swim. Pack a picnic. " One of the best ways to experience peace of mind and happiness is to get into a flow state. A flow state is where you are completely involved in an activity without overthinking things. You enter flow states when you are doing things you love and when you are being challenged in a way that's suitable to your abilities. Do what you love to do. This could be anything from playing darts on the weekend to landing your dream job as...


Дышите. Отведите взгляд. Выйдите из ситуации. Найдите друга, с которым можно поговорить.

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Seeing your crush with another guy is not a good feeling, especially if you had no idea she was with someone else already. You thought you had a chance with her and suddenly you realize that you don’t. Your first instinct might be to panic or even get angry. Getting upset is a normal reaction. You might find yourself breathing very fast or holding your breath when this happens. This can make your anxiety a lot worse, unfortunately.  Take a moment to focus on your breathing.  Breathe slowly and deeply. If it helps, close your eyes for a moment. Inhale while counting to five, then exhale while counting to five. The more you look at her with someone else, the more it will hurt. It’s going to be hard, but force yourself to look away. If you don’t, you might start getting visibly upset, which will make you feel even worse. If you're staring, she might notice and get uncomfortable. Her boyfriend might also notice and get angry. You'll feel better if you focus on something else.  Pull out a book or your class notes and focus on reading. Even if you’re too upset to read, do what you can to keep your eyes on the page. If you’re not in class, pull out your phone and text a friend or play a game. This isn’t always going to be an option, but if you can, get up and leave the room. Try to do this as calmly and naturally as you can. Keep your pace normal as you head for the door. Find a quiet place where you can have a moment of privacy. Your thoughts will probably feel really negative at first. You might feel angry at yourself, or not good enough. This is normal.  For every negative thought you have, try to immediately follow it up with a positive one. For instance, you might think, “He is way more popular than me and better at sports, too. Of course she likes him over me.” Try to counter this with a positive thought right away. You could think, “But I’m popular, too. I have lots of friends. Maybe I’m not good at sports but I’m good at other things.” One of the best ways to cope with this situation is to immediately track...


Египетский диалект используется в Египте и соседних странах. Выучите приветствия. Выучите часто употребляемые слова. Выучите основные выражения.

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Egypt is a major hub for Arabic speakers, but it does have its own unique dialect. As a result some words in Egyptian Arabic are different from those spoken in Modern or Classical Arabic. In order to be understood by someone in Egypt or a nearby country (such as Sudan), you should learn a few basic terms in Egyptian Arabic. Just like in English, there are many ways to say hello or to greet someone. Even if you don't end up speaking all of these, learning them will be helpful when you hear them spoken to you. Here are a few basic greetings in Egyptian Arabic:  Assalaam aleykoom Or Salamo Aleko(peace be with you, used for starting a conversation) Salaam (peace, used for ending a conversation) Ezayek(female) Or Ezayak(male) (how are you?) Ahlan wa sahlan (welcome) Amla/amel eh (how are you?) There are several words and phrases that are used regularly in conversation, but may not be useful for forming a conversation or sentence. Here are some popular words and phrases you are likely to hear and use on a regular basis:  Aywa (yes) La'a (no) Shokran (thank you) Affwan (you're welcome) Law Samaht (please) Kwayes (good) Aasif (sorry) Kol haga (everything) Feen (where) Leeh (why) You'll need to learn a few basic sentences that are either responses to questions (such as 'I am good') or that are important to know when confronted by a stranger (such as 'I don't speak Arabic). Here are a few important phrases:  Ana mesh batkallem arabi (I don't speak Arabic) Ana batkallem arabi nos nos (I speak Arabic alright) El sa'aa kam (What is the time?) Ento men feen? Or Ento Mneen? (Where are you from-plural) Ana men Bretanya (I am from Britain) Ismak eh? (What is your name?) Esmee + your name (My name is + your name) Ana kwayes (I am good) Mesh fahem (I don't understand)


Единичную матрицу напишите рядом с исходной матрицей. Выполните элементарные преобразования, чтобы из исходной матрицы получить единичную. Продолжайте преобразовывать большую матрицу до тех пор, пока ее левая половина (то есть исходная матрица) не превратится в единичную матрицу. Запишите обратную матрицу.

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Write out the original matrix M, draw a vertical line to the right of it, and then write the identity matrix to the right of that. You should now have what appears to be a matrix with three rows of six columns each. Recall that the identity matrix is a special matrix with 1s in each position of the main diagonal from upper left to lower right, and 0s in all other positions. For a review of the identity matrix and its properties, see Understand the Basics of Matrices. Your objective is to create the identity matrix on the left side of this newly augmented matrix. As you perform row reduction steps on the left, you must consistently perform the same operations on the right, which began as your identity matrix. Remember that row reductions are performed as a combination of scalar multiplication and row addition or subtraction, in order to isolate individual terms of the matrix. For a more complete review, see Row-Reduce Matrices. Keep repeating linear row reduction operations until the left side of your augmented matrix displays the identity matrix (diagonal of 1s, with other terms 0). When you have reached this point, the right side of your vertical divider will be the inverse of your original matrix. Copy the elements now appearing on the right side of the vertical divider as the inverse matrix.


Ежегодно посещайте ветеринара, если у вас молодая собака. Водите пожилых собак к ветеринару каждые 6 месяцев. Следите за прививками и лечением от паразитов у собаки. Простерилизуйте сучку пуделя. Следите за болезнями вашей стареющей собаки.

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Monitoring your dog’s health rests in part with making regular visits to the veterinarian. For dogs under the age of 7 years, visit your vet every year. The vet will check for signs of illness, keep them up to date on vaccines, and will treat your dog for parasites and worms. Dogs that are over the age of 7 years should visit the vet every 6 months. The vet will check for signs of illness, keep them up to date on vaccines, and will treat for parasites and worms. Responsible dog owners get their pets vaccinated regularly, wormed, and treated for parasites such as fleas.  Vaccination is essential even if you carry your toy poodle everywhere, or he rarely goes outside. This is because some infections such as parvovirus are caused by particularly hardy viruses that can attach to your shoes. Therefore, they can still pose a risk to even the most pampered of poodles. Talk with your vet about implanting a microchip in your dog. A microchip will help you track the dog if he gets lost. One of the health problems that toy poodles are prone to in later life is diabetes mellitus (sugar diabetes). The hormones associated with estrous (heat) in the female can trigger diabetes. Therefore, it is wise to get your female toy poodle spayed.  If spaying is done before the female’s second heat, this also has a beneficial effect in vastly reducing her risk of developing mammary cancer in later life. Toy poodles often live into their teens. Each time a bitch has a season, it weakens the lining of her womb and makes her more likely to develop a pyometra, which is a potentially life-threatening womb infection. Thus, spaying whilst she is fit and strong removes the possibility of needing emergency surgery in later life when anesthesia can pose a higher risk.  Neutering a male toy poodle does not give the same compelling health benefits. Neutering a male is mainly done to prevent unwanted breeding and to control behavioral issues such as aggression or dominance. Talk with your vet to learn more. Discussing your dog’s health with your...


Ежегодно проходите вакцинацию от гриппа. Мойте руки. Пользуйтесь мылом. Пользуетесь антисептиком для рук. Старайтесь не контактировать с больными людьми. Помните, что вы можете заразиться вирусом, прикоснувшись к какой-то поверхности. Думайте о других и не становитесь разносчиком инфекции. Оставайтесь дома в изоляции от других людей. Прикрывайте рот при кашле или чихании. Старайтесь не пользоваться предметами общего пользования.

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Scientists research and develop flu vaccines that are designed to prevent infection from the most likely strains of flu viruses. Every year the vaccine is different, so getting it one year does not protect you for the next round of flu season. Getting the flu vaccine is key in controlling the spread of the flu. The flu vaccine protects you from the flu, not from other contagious illnesses you may be exposed to. Upper respiratory illnesses, like a cold or the flu, are spread from person to person. A common way these illnesses are spread is by touching someone or something that has been contaminated with the virus. Wash with warm water and soap placed in the palm of your hand. Lather your hands by rubbing them together for at least 20 seconds. Be sure to cover all surfaces of your hand, including between your fingers, under your nails, and your wrists. Then rinse your hands well, use a paper towel to dry, and use a towel to turn off the faucet. Discard in the towel in the trash can.germs off your hands by wash Squirt gel into the palm of your dry hand. Rub your hands together covering all surfaces until the gel dries. This takes about 15 to 20 seconds. The flu virus can be spread by someone sick as far as six feet away. Coughing and sneezing creates tiny droplets that can travel through the air, landing on someone’s hands, their mouth, nose, or inhaled directly into their lungs. Door knobs, desks, pencils, and other objects can carry the virus germs from one person to another. Once you touch an object that has been contaminated with the virus, it is easy to then touch your mouth, eyes, or nose. This provides a way for that unwanted virus to enter your body. The flu virus can live for two to eight hours on surfaces. If you get sick, avoid contact with other people until your symptoms improve or your doctor says you are not contagious. In the United States, estimates show that between 5% and 20% of the population get the flu every year. More than 200,000 people are hospitalized each year for complications and,...


Ежедневно берите ежика в руки, чтобы он привыкал к вашему запаху. Откажитесь от использования защитных перчаток, когда общаетесь с ежиком. Положите в клетку ежику какую-нибудь старую вещь из своей одежды. Откажитесь от применения ароматических продуктов на период приручения ежика.

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Hedgehogs don’t have the best eyesight, so they rely heavily on smell to identify people and other animals. Once your hedgehog gets used to your smell, it will start to recognize you and feel more comfortable in your presence.  To handle your hedgehog, gently pick it up by scooping your hand under its belly and lifting it up. Then, you can hold your hedgehog in your hands, or sit down and let it rest in your lap.  Try to handle your hedgehog for at least 30 minutes every day while you’re trying to tame it. Wearing gloves when you handle your hedgehog will make it harder for your hedgehog to smell your hands and get used to you. Even though hedgehogs have pointy quills, they’re not sharp enough to hurt you, so you can safely handle them without gloves. If you’re still worried about getting poked by your hedgehog’s quills, try wearing gloves just when you take it out of its cage. Then, take the gloves off and hold your hedgehog with bare hands once it’s more relaxed. Any old, unwashed shirt or pair of pants will work. The goal is to introduce your smell into your hedgehog’s cage so your hedgehog gets more used to it. Make sure the piece of clothing doesn’t have any loose zippers, buttons, or strings that your hedgehog could injure itself with. The key to taming your hedgehog is getting it comfortable with your smell, so you don’t want to confuse it by wearing a variety of scented products. Avoid any scented body washes, lotions, perfumes, or hair products until your hedgehog is more comfortable around you. When you’re shopping for hygiene and beauty products, look for ones that say “fragrance-free” on the label.


Ежедневно берите собаку на прогулки. Заменяйте руки игрушками, которые можно грызть. Устраивайте щенку перерывы, если он переходит к грубым играм.

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Discuss the status of your puppy’s vaccinations before taking your puppy to walk in public areas that are shared with other dogs.  Be sure to keep your puppy on a leash for her own safety. Give your puppy the opportunity to chew on an appropriate chew toy.  Praise her for taking and playing with the toy. If your puppy seems unsure about the chew toy, try putting a little tuna juice or peanut butter on it to make it more enticing. If your dog begins playing too roughly, you can give her a “time out” from playing for a while, even before a bite occurs.


Ежедневно выделяйте деньги на входные билеты и прочие расходы, связанные с посещением туристических мест. Составьте список бесплатных или дешевых развлечений. Покупайте сувениры в дешевых магазинах.

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This will help you to make good decisions about what is worth paying to see and what is not really affordable. There are many ways to experience all that Japan has to offer without having to pay much. Just a few of the things you might like to do:  Visit Akihabara (known as "Akiba" for short) in Tokyo. This electronics district has all the latest otaku (geek) trends and simply taking it all in can be an exciting experience. Visit Japan's beaches. There are lots of beaches on both mainland Japan and on the islands of Okinawa. If the weather is good, these are a fascinating way to spend some time. Visit Shibuya, the shopping center for Tokyo youth. Here you'll see many trendy Japanese, along with emerging trends. Bring your camera along. Take time to check out the architecture. Tokyo has a smorgasbord of amazing buildings to examine and photograph. See what festivals are happening while you're visiting. Getting caught up in the excitement of festivities can be a great way to remember your time in Japan. Visit temples and shrines. There are so many that you could make your entire trip revolve around these beautiful, peaceful and enlightening places. Take time to see Japanese gardens. Some may charge, some may be free but you'll find plenty to see and enjoy as you take a rest from the hectic pace outside of the garden. Go hiking. Provided you can get to the good hiking locations, this can be a very affordable way to see more of Japan. The huts on hiking trails tend to be priced reasonably and there are amazing things to see, from volcanoes on Japan's southern island of Kyushu to the peaks of the Japan Alps in Central Honshu. Save money on Tokyo's museums by getting a Grutt Pass, which will get you free or discounted access to around 75 museums in Tokyo. One price stores come in many types in Japan, corresponding roughly to $1, $3, $5 and $10 stores. They have more expensive one price stores as well. Many items in these stores look like they were far more expensive and make great gifts for yourself and others....


Ежедневно выделяйте хотя бы 20 минут на чтение. Читайте после пробуждения, а не прямо перед сном. Всегда держите книгу под рукой. Воспользуйтесь временем в пути. Используйте технологии, чтобы находить дополнительное время для чтения.

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The 20 minutes can be at any point during the day, but try not to split the 20 minutes up into smaller increments. Dedicating 20 minutes each day to reading (and sticking to it) will help turn reading into a habit.  Set a timer for 20 minutes—or 30 or 40 minutes, if desired—so that you know how long you've been reading. If you find yourself wanting to keep reading after the 20 minutes are up, keep going! Many times, you'll start reading before going to bed and will only get through a couple of pages before becoming too tired. By reading right after you wake up, you'll be much more alert and will be more interested in the book. Try reading both before bed and in the morning to take advantage of down time. There are lots of times you could be reading in your spare time, like when you're at the doctor's office, at a park, or waiting for a lunch date to show up. By keeping a book in your purse, car, briefcase, or backpack, you'll be able to read during any free moments you have. Reading during things like television commercial breaks will help you make use of even more reading time. If you take a bus, train, or other type of public transportation to work, bring a book with you to read during the commute. If someone else drives you to school, work, or other activities, use this time to get in some extra pages. While you can't read a book if you're driving, you can listen to the book on tape. Listening to an audiobook requires the same mental process as reading a book, so it's fine to do this. There are book apps that you can download on your phone, tablet, or computer, making it easy to read even if you don't have a physical book with you. Peruse the books available on these apps to find one that you're interested in.  There are many books you can download on apps that are completely free, while others will cost money. If you download the app on all of your devices and read it on different ones, most apps will sync together, making it easy to pick up your reading spot no matter which device you're using.


Ежедневно выпивайте 9–13 стаканов (2,2–3,1 литра) воды. Справляйтесь с приступами голода. Медленно и постепенно выходите из голодания. Соблюдайте здоровый рацион питания.

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In general, men should drink around 13 cups of water and other fluids daily (about 3 liters), and women should aim for 9 cups (2.2 liters). You can stick to the daily recommended amount of water during your water fast. Choose the purest water you can, or drink distilled water.  Don’t drink all that water at once! Spread out your water consumption throughout the day. Try setting out three 1-liter jugs every day, so you can see how much water you should drink. Don’t drink more water than the recommended amount, as this can throw off the balance of salt and minerals in your body and cause health problems. If you get strong hunger pangs, work through it by drinking 1-2 glasses of water. Then lie down and rest. The craving will usually pass. You can also try distracting yourself by reading or meditating. Break your fast with orange or lemon juice first. Then proceed to add foods to your diet gradually. Eat small amounts about every 2 hours, at first. Proceed in a stepwise process from easily digested foods to foods that are harder to digest. Depending on the length of your fast, you can spread this process out over one day or many days:  Fruit juice Vegetable juice Raw fruit and green leafy vegetables Yogurt Vegetable soup and cooked vegetables Cooked grains and beans Milk, dairy, and eggs Meat, fish, and poultry Everything else Fasting won’t help your health much if you return to eating high-fat and high-sugar foods afterwards. Follow a diet high in fruits, vegetables, and whole grains, and low in bad fats and refined sugar. Exercise for 30 minutes five days a week. Live a healthy lifestyle to improve your health and wellbeing, and let fasting be only a small part of that.


Ежедневно выполняйте растягивающие упражнения. Ознакомьтесь с упражнениями йоги, практикуемыми при беременности. Используйте подушки. Не сидите и не стойте в течение длительного периода времени. Следите за своей позой. Пейте достаточное количество жидкости. Пользуйтесь средствами для поддержки органов таза. Обратитесь к физиотерапевту.

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For your safety, and to protect your baby, talk to your doctor when you're considering adding any form of exercise.  A commonly recommended stretching exercise is done by kneeling on your hands and knees on the floor. Then lower your head to the floor, and keep your rear raised in the air.   Pelvic tilts, hip hikers, and kneeling exercises may also be helpful. Certain yoga moves are recommended to help with round ligament pain. Two commonly recommended poses are the cat cow pose and the savasana pose.  To do the cat cow pose, kneel on all fours with fingers spread wide and pointing forward. Inhale and round the back high, letting the head fall and curling your pelvis under. Exhale, pulling the belly towards the mat, and extending the back body wide to stretch the ligament. Repeat several rounds. The savasana position in often the final relaxation pose in yoga sequences. To do this pose, curl into a fetal position with your arm extended to support the head, or use a pillow. This move is practiced on your left side while pregnant, with a pillow in between the legs to relieve pressure from the lower back. Placing a pillow between the knees and under the belly when lying down and/or sleeping can help relieve pressure from the ligaments. The pillow between the knees helps with added comfort. Sitting or standing for long amounts of time without breaks can put extra pressure on the growing and stretching ligaments. If a job or class demands extended amounts of standing or sitting, try to take as many breaks as possible and rest.  Take steps that work for you to be more comfortable while sitting. If possible, use an adjustable chair as you progress through your pregnancy, and try to avoid crossing your legs while sitting.  Consider using a pillow or cushion, that conforms to your body, to provide support for your lower back, and helps you to maintain good posture. Try to avoid locking your knees and allowing your hips to lean forward. Plus, if the arch in your lower back is increasing a lot, you may be more likely to...


Ежедневно выпускайте хомячка из клетки, чтобы поиграть за ее пределами. Берите хомячка в руки и позволяйте ему бегать по себе. Приобретите для хомячка прогулочный шар. Создайте лабиринт. Посадите хомячка в большой игровой манеж с игрушками. Наблюдайте за тем, как хомячок собирает еду.

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To maximize your hamster’s health and happiness, you need to give them time outside their cage. And it’s fun! Just be sure your that hamster is hand-tamed and that you play with them in a safe, enclosed area. Hamsters enjoy being cuddled, so long as you don’t squeeze too hard, and they’ll also have fun exploring you. This is a great way to bond with your hamster and teach them to trust you.  Be sure you are seated on the ground so that your hamster doesn’t hurt themself if they fall. Better yet, try lying on your back with your hamster on your chest. Make sure you are in an enclosed area so your hamster can’t escape.  Limit your time handling your hamster to 10-15 minutes, and for the first few times only 3-4 minutes. If you handle your hamster for too long, they will try to escape or bite you. These are plastic or rubber balls that you can place your hamster inside so that they can safely explore your home. They are basically a hamster wheel on the go.  Be sure to get a ball with ventilation slots. Wash the ball with soap and water after each use. Let it dry completely before re-using. Limit time in the ball to 10-15 minutes, and giver your hamster a chance to drink and eat afterwards. You can make your maze walls out of anything: glued together Popsicle sticks, cardboard, blocks, books, etc. Place some treats in the maze and watch your hamster explore. To make sure your hamster doesn’t escape, consider placing the maze inside a large cardboard box. Any secure area with no means of escape can serve as a playpen for your hamster. You can purchase a variety of toys, but your pet will also enjoy exploring household objects such as:  Paper towel or toilet paper tubes Tissue or shoe boxes Paper bags Shoes Ramps (a propped up piece of wood or cardboard) Cereal boxes A hamster can carry up to half of their body weight in their cheek pouches! Scatter grains or crumbs on the table and watch your hamster collect them. But be careful what you feed your hamster. Foods to avoid include:  Junk food: pizza, chocolate,...


Ежедневно давайте птице разнообразную пищу. Давайте птице свежие фрукты и овощи каждый день или раз в два дня. Следите, чтобы у птицы постоянно была свежая вода. Поддерживайте в чистоте посуду для корма и воды. Кормите птицу каждый день примерно  в одно и то же время. Кормление не должно быть скучным.

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As a rule of thumb, a healthy diet for most bird breeds consists of 75% pellets and 25% human table foods. Since precise dietary requirements are dependent on the species, talk with an avian veterinarian to see what type of food your breed of bird needs. Over time, you'll begin to see patterns emerging in the types of food that your bird prefers.  Ensure that you have correct feed for the species of bird. You must find the correct food for your bird, as some birds are picky, while others have very strict dietary requirements. Usually the bag/can of food will have a label telling you which breed of bird it is for. If you don't know what the best food choices are, ask the breeder, the retailer or leave a question on a specialized forum of people who care for this species of bird. Bird pellets, crumbles, or nuggets can be a good way of ensuring adequate nutrition for your bird. These tend to combine healthy seeds, vegetables, fruits, and grains, so the bird can eat a nutritionally balanced diet. These are preferable to a seed mix, which allows birds to pick out tasty seeds and leave the healthy ones behind. Feed new seed daily; always empty out the eaten shells the same day too, as this keeps the seed fresh and clean. This adds greens and variety to their diet. A mixture or variety of foods is both healthy and fun for birds. Cut up and serve your bird a variety of fruits and veggies, including oranges, berries, spinach, and celery. You can also give your bird nuts and cooked beans for flavor and variety with their meals. There should be a water dish provided; fill this daily with average temperature water. Give your bird water in a large, shallow dish, since birds can struggle to drink out of deep dishes. Change water daily to ensure that it is always fresh.  Place the water dish at the opposite end of the bird's cage from the food dish. This will force them to move around and be active to eat and drink. Dehydration can occur very quickly in birds, within 1 to 2 days without access to water. Water and food cups...


Ежедневно делайте отшелушивание кожи, чтобы загар потускнел. Выберите метод отшелушивания. Полежите в молочной ванне, чтобы ускорить отслоение омертвевших клеток. Используйте лимонный сок и сахар, чтобы избавиться от омертвевших клеток кожи.

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Exfoliation is the process of removing the top layer of your skin's dead cells, which will help get rid of awkward tan lines faster. When the dead skin cells are scrubbed off, your tan will begin to lighten and your original skin tone will be restored. It may take several exfoliation treatments before you begin to notice a difference, so stay patient. Exfoliating is easy and even good for your skin. With several different methods you can choose from, it really just depends on how abrasive you want the exfoliation to be. Using a loofah or wash cloth and cleansing cream, are two great methods to start out with.  A loofah will be the most effective because of its coarse texture. However, if you have sensitive or sunburned skin, avoid using a loofah because it may cause irritation. To use, gently scrub skin in circular motions for one to two minutes and repeat once a day in the shower or bath. . A cream wash and wash cloth is the best method for sensitive skin, but it will take longer to work. To use, lather your wash cloth in soap and gently scrub skin in circular motions for three to five minutes once a day in the shower or bath. Soaking in a bath with added whole milk acts as a natural exfoliator by softening the top layers of your skin. It also adds moisture back into your skin cells. After your skin is softened, it becomes easier for the dead skin cells to fall off.  Spend at least five to seven minutes in the whole milk and water.  Tanned skin cells are already damaged and on there way out, so a soak in the tub just helps give them an extra push off. The acid in lemon juice may help to break down partially dead skin cells, while the texture of the sugar will serve to exfoliate. Simply cut a lemon in half, and squeeze the juice in with some sugar. Apply the mixture to a wash cloth, or your finger tips, and rub it against your skin using circular motions. Avoid the sun for at least an hour after doing so, or you’ll just get a darker tan.


Ежедневно думайте о своих ценностях. Не теряйте семейной связи. Делайте позитивный жизненный выбор. Следуйте своим ценностям. Используйте семейные ценности для работы над семейными целями.

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Take a few minutes every day to check in with yourself. At the end of each day, you can ask yourself questions. Try thinking, "How did my actions today relate to Value #1? How about Value #2?" This will only take a few minutes of your time, but can be very helpful in keeping your values front and center. Ask all of the members of your family to adopt this habit. Once you have a mission statement that is easily accessible, it will be easy for everyone to reference the list of values on a daily basis. You can do this by making sure to spend quality time together. The more time that you spend together, the more shared experiences you will have as a family. Spending quality time with each other will allow you to get to know one another better. This will help you figure out what matters most to each of you individually, and as a family.  Schedule time for the whole family to spend together. It can be as simple as eating dinner together, or something like devoting a whole Saturday to family activities. Let each member of the family have input in your activities. For example, if your daughter loves to exercise, try taking a hike together. Your values are an important part of your decision-making process. Keep your family values in mind before making any big life choices. For example, if a family value is education, make sure to live in an area with good schools. Make life choices part of a family discussion. Before major changes are made, call a family meeting to discuss how the potential change aligns with your family values. The best way to integrate your family values into your daily life is to make sure that your actions reflect those values. Make sure that the choices you make are in line with what you consider to be your most important family values.  If your number one family value is honesty, make sure that you are candid and truthful. Apply this value to your work life and your social life. Modeling is the best way to help children learn values. For example, if you value respect, show your kids how to be...


Ежедневно занимайтесь ритмической гимнастикой, чтобы повысить гибкость тела.

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Calisthenics includes basic bodyweight exercises that help build up your muscles. Because you don’t need any equipment, you can do calisthenics anywhere to build strength and agility. To improve your vertical leap, do calisthenics that target your leg muscles.  Some examples of calisthenics include push-ups, jumping jacks, sit-ups, and lunges.


Ежедневно занимайтесь физическими упражнениями, чтобы заряжаться энергией. Слушайте музыку во время занятий спортом. Знайте свои возможности. Ешьте перед тренировками фрукты.

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Even though you may feel too tired to exercise, taking the initiative to get active can actually give you more energy. If you are feeling fatigued, even moderate exercise such as simply walking around can give you a boost and get you feeling more motivated and energetic.  A 10 – 15 minute walk around the neighborhood qualifies as moderate exercise, which may be more energizing than a more intense workout, like 45 minutes on the treadmill.   Practice yoga. Yoga can produce a calm energy that can help you be more productive than the typical tense energy we often have that does not last long and can even lead to depression. Calm energy is a confident, energetic, optimistic energy that is high-energy but low tension. Practice pilates. Pilates is another moderate exercise that can help cultivate a calm energy.   Practice tai chi. Tai chi can also help give you calm energy.  Practice resistance strength training. Resistance strength training practiced slowly and calmly can also produce calm energy in its practitioners. Paired with moderate exercise, music can help with developing calm energy.  In-progress studies show that music can produce calm energy. This could especially be true when music is paired with moderate exercise.  Listening to music while exercising, then, can help produce calm energy during exercise, which will help you feel more energized afterward and for longer. Even moderate exercise can tax your body to the point that you move beyond the calm energy it can produce and into fatigue.  An intense workout will leave you feeling fatigued initially, but even intense exercise will eventually leave you with more energy than you would have with no exercise. Keep in mind that intense exercise can lead to a more tense energy, which can help you be productive, but associated fatigue can be more intense. Fruit has many health benefits to the body — including some that work well in tandem with exercise.  Eating fruit can help break down food, which allows the body to absorb more nutrients. The absorption of...


Ежедневно застилайте кровать. После возвращения домой развешивайте одежду. Положите грязную одежду в корзину для белья. Сразу же доставайте из корзины постиранные вещи. Не ешьте в своей комнате. Регулярно наводите в комнате порядок. Найдите подходящее место для каждого предмета. Возвращайте все на место после использования.

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One of the most important things you can do to keep your room clean is making your bed every morning when you wake up. Straighten the top sheet and tuck it under your pillows. Straighten and fluff your pillows. Straighten the blanket or comforter and pull it up and over your pillows. Once your room has been thoroughly cleaned, keeping it clean is the simple part. It’s all about doing a few things every day, like making your bed, to maintain the cleanliness. Many people like to change into comfy clothes when they get home after a long day at school or work. When you do this, hang up your coat, throw dirty clothes in the hamper, and fold and put away clean clothes that you're going to wear again. After a long day, it can be tempting to come home and just throw your coat and clothes on the floor or bed. But if you want to keep your room clean after all that hard work, you have to put your clothes away. Never leave dirty clothes on the floor, on the bed, or lying around in the bathroom or laundry room. When you take off dirty clothes, throw them right into the hamper.  To make this job easier, consider leaving a few laundry hampers around the house in areas where you regularly change, like in the bathroom, in your closet, and near your dresser. It can be just as easy to leave your clean laundry piled in a basket instead of putting it away. But again, this will quickly lead to a messy room, and it'll cause wrinkles in your clothes. When your clothes are fresh from the dryer, fold them neatly and put them away, or hang them back in the closet. This also includes things like linens and towels. Having food in your room can attract bugs, cause spills, leave crumbs all over the place, and lead to a buildup of plates and cups in your room. Instead, make your room a food-free zone, and do all your eating and snacking in the kitchen. Take plates, cups, utensils, and food waste back to the kitchen immediately if you ever do eat in your room. One of the biggest contributors to a messy room is having too much stuff. To...


Ежедневно или еженедельно запоминайте списки слов. Составляйте флэш-карточки для расширения словарного запаса. Смотрите французские фильмы и сериалы. Читайте детские книги на французском языке. Описывайте свой день в дневнике на французском языке.

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Make vocabulary lists at your own pace. For instance, make a list of 10 new words or phrases every day, or use a word of the day calendar to add 1 new word to your vocabulary per day.  When you study, review your previous list or word to keep it fresh, then move on to new material. Try making themed lists, such as foods, body parts, and household objects. If you're traveling to a francophone country and want to study vacation-related vocabulary words, check out https://www.laits.utexas.edu/fi/html/toc/03.html. Write down a word in French on one side of the flashcard, and the translation on the other. When you write down the French word and its translation, say them out loud. Quiz yourself, or have someone help you study your flashcards. Seeing, writing, and speaking the translations out loud can help you commit your vocabulary words to memory. French is spoken rapidly, so try renting or buying French films or TV shows to get used to hearing and understanding the language. You can also search for videos on YouTube and other streaming services. You may be able to select French dubbing for English TV shows and movies on DVD, so check audio menus. Flashcards can help build your vocabulary, but you should also try to learn how to use the words in context. The language in children’s books is simple, and illustrations can help you guess words that you don’t know. Look online or at a library for French children’s books. You can also download free or cheap ebooks on your e-reader or other electronic device. Once you have a grasp of basic French, practice writing a few short sentences in French every day. They don’t have to be complex, especially when you first begin. To reinforce your vocabulary, try incorporating words from your daily or weekly lists.  For instance, you might write, “Aujourd’hui c’est dimanche, le 7 Octobre. J’ai déjeuné avec ma cousine. J’ai mangé une salade de poulet, de la laitue, des épinards, des oignons, et des tomates.” That translates to “Today is Sunday, October 7. I had lunch with my...


Ежедневно или раз в два дня протирайте каменную плитку сухой шваброй. Промойте плитку водой с мылом. Решите, стоит ли использовать отбеливающее средство. Промойте и насухо вытрите плитку. Не чистите плитку абразивными материалами.

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Dry mop your tiles every day or as soon as you notice dirt or debris. The dry dust mop will prevent sand and grit from rubbing against the tiles which can cause scratches. You should dry mop if your tiles are made of:  Granite Slate Limestone Marble Sandstone Fill a 5 US gal (19 L) bucket with water and a few squirts of mild dish soap or stone soap. Dip a mop into the soapy water and wring it out. Mop the tiles in small, overlapping circles to remove the dirt and prevent streaking. Choose a soapstone with a pH level of 7 or try to find a soapless cleanser since it won't leave streaks. If you're using dish soap, choose one that's phosphate-free and biodegradable. To remove algae or moss, clean the tiles with a bleach solution. If your solid stone tiles are near a pool, patio, or hot tub, wash them off with clean water. Pour 2 gallons (7.6 L) of water into a bucket and stir in 4 tablespoons (59 ml) of bleach. Use a sponge or mop to wash the area with the mild bleach solution. If you're cleaning a large space, take a garden hose and rinse the tiles with clean water to remove any soap residue. If you're cleaning a small area, you can dip the mop in clean water and wring it out. Mop over the tiles so they're rinsed with the clean water. Wipe the tiles with a soft cloth until they're dry and let them air dry completely.  You'll need to change the water several times and keep rinsing until the soap residue is completely removed. Stone tiles tend to fade in color over time due to sun exposure, so use a stone enhancer and sealer to protect them. Make sure you find one that is safe for outdoor use. Never clean your solid stone tiles with anything that's abrasive. These can scratch and damage the tiles. When making or buying cleansers, avoid:  Hard bristle brushes Vinegar or lemon juice Products with acid cleansers


Ежедневно купайтесь и соблюдайте правила личной гигиены. Наносите на критические места средства, в состав которых входит дубильная кислота. Воздерживайтесь от острой пищи. Ограничьте потребление кофеиносодержащих и алкогольных напитков. Если потоотделение связано со стрессом, попробуйте расслабляющие техники. Проследите, что вынуждает вас потеть.

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Bathing daily can keep the bacteria that live on your skin in check. These bacteria cause body odor related to excessive sweating, so reducing their number can help you avoid smelling sweaty.  Washing with soap after a workout or other rigorous activities is especially important. Washing away sweat and bacteria after exercising can also help control acne.  While bathing daily is good, try to keep showers short. Long, hot showers can dry out your skin and cause acne or irritation. You can find astringent skin care products that contain tannic acid at pharmacies and wherever hygiene products are sold. Apply a thin layer to the areas of your body that sweat excessively, such as your underarms or feet. Read your product's instructions, and use it as directed.  You could also try brewing strong black tea, which contains tannic acid. Soak a washcloth in the tea or apply the tea bags directly to your skin. Clinical strength antiperspirants can cause irritation or worsen eczema and atopic dermatitis, but tannic acid can help minimize these effects. Chili peppers, hot sauce, and other spicy items can cause sweating, so try to avoid them. If you notice that you start sweating when you eat spicy food, steer clear of them, especially when you’re out and about. Additionally, onions and garlic can make your sweat smell unpleasant. Take note if you tend to sweat more when you drink caffeinated coffee or tea, or when you drink alcohol. If necessary, avoid these substances, especially when you’re out in public. Keep in mind caffeine is also found in chocolate, so you might need to cut back on sweet treats, too. When you feel overwhelmed or stressed out, breathe in deeply as you count to 4, hold for a 4 count, then exhale slowly for an 8 count. As you control your breathing, imagine you're in a comfortable setting, like a soothing place from your childhood. Try doing relaxation techniques before and during stressful situations, like public speaking or going to the dentist. Try keeping a sweat journal to track what causes you...


Ежедневно ложитесь спать и просыпайтесь в одно и то же время. Визуализируйте свое успешное пробуждение.

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Stick to this schedule every evening and morning, even on weekends and holidays. Your body will get used to the consistent rhythm of your sleep schedule, helping you to fall asleep faster and wake up more refreshed.The average adult should aim for 7-9 hours of sleep per night, and teens should aim for 8-10 hours. It may sound silly, but you should imagine yourself hitting your alarm as soon as it goes off, stretching, and jumping right out of bed. If you visualize it enough times, it will become second nature to you in the morning.  Additionally, think of at least two things you're looking forward to the next day. If you go to bed feeling positive, you will be more excited about getting up. Positive visualization helps to calm your mind and body, making it easier for you to fall asleep more quickly and deeply.


Ежедневно мойте и увлажняйте область татуировки, пока не исчезнут струпья. Не снимайте струпья с области татуировки и не чешите кожу. Берегите область татуировки от прямых солнечных лучей. Старайтесь не мочить татуировку в воде. Носите чистую свободную одежду, чтобы не раздражать область татуировки. Подождите, пока область татуировки заживет, прежде чем приступать к интенсивным тренировкам.

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You should continue to wash your tattoo 2-3 times a day with antibacterial soap and lukewarm water until it's fully healed. This can take anywhere from 2 to 6 weeks, depending on the size and location of the tattoo.  While moisturizing is important, be careful not to smother the tattoo in lotion or ointment—a thin layer is all you need. Continue using an unscented mild soap when washing. As it heals, your tattoo will start to scab over, which is normal. Let the scabs dry out and fall off by themselves, and don't speed up the process by picking or scratching at the scabs. This can cause the scabs to fall off too soon, which can leave holes or light spots on the tattoo.  Dry, scabbing or peeling skin can become very itchy, but scratching at your tattoo may also cause scabs to fall off. Keep using moisturizing ointment to combat itchiness if it is a problem. The harsh rays of the sun may cause your skin to blister and bleach some of the colors from your tattoo. For this reason, it is best to keep your tattoo covered and away from the sun for at least 3 to 4 weeks until the initial healing is complete. Once your tattoo is healed, you'll want to wear sunscreen to prevent the tattoo from fading. Until your tattoo is fully healed, don't swim in a pool or the ocean. Avoid soaking in the bathtub as well. Exposing your tattoo to lots of water can pull the ink out of your skin and do damage to the tattoo's appearance. The water may also be carrying dirt, bacteria, or other chemicals that can infect your tattoo. It will be safe to resume these activities once your tattoo is healed, but for now you should stick to rinsing your tattoo in the sink or shower. Try not to wear tight or restrictive clothing on the area with your new tattoo, especially at first. As your tattoo heals, it will seep plasma and excess ink, which may cause the clothing to stick to the tattoo. The clothing will then be painful to remove and may rip off any freshly formed scabs.  If your clothing does stick to your tattoo, do not pull! First wet the...


Ежедневно мойте ноги. Увлажняйте ноги каждый день. Носите подходящую обувь. Избавьтесь от неприятного запаха. Следите за тем, чтобы ваши ноги были сухими. Позаботьтесь о том, чтобы не заразиться грибком, когда вы принимаете душ в общественном месте. Правильно обрезайте ногти.

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Feet tend to get dirtier and sweatier than other parts of the body, so it’s important to have good sanitary habits. If you take showers in the morning and not at night, at least make feet-washing a part of your nightly routine when you get home. Aside from being a mark of good hygiene, doing this also stops you from carrying dirt into your bed.  Wash them with soap and warm water. This will cleanse your feet of sweat, dirt and bacteria that might be living there. Pay extra attention to the spaces in between the toes. Wipe your feet gently with a towel afterward. Keep your toenails clean as well. If you walk around wearing sandals in the summer, you might find that your toenails get dirty. Take the time to clean them every time you bathe your feet. While you're washing your feet, use a pumice stone to buff your feet, exfoliating your skin. This also massages the balls and soles of your feet. Put lotion or foot cream on as a part of your routine. One way to achieve soft, moisturized feet is to rub on some lotion or petroleum jelly before bed, and slip on some socks. When you wake up in the morning, you'll find that your feet are very soft and are free from dryness! Just remember to never let the area between toes become over-moisturized, as this will cause fungus. Your feet will stay healthier if you wear proper footwear designed to keep your feet clean, dry and at a comfortable temperature. You dress the rest of your body to stay comfortable in different weather conditions, and you should do the same for your feet.  Keep them cool in the summer with sandals and footwear that breathes. If you wear shoes that make your feet hot in the summer, you could end up with odor or a fungal infection. Keep them warm in the winter with waterproof boots and socks. If you wear shoes that don't keep your feet warm enough, you're more prone to getting frostbite. . Dealing with odor is a problem many people face, since feet produce more sweat than the rest of the body and tend to harbor bacteria that creates a smell. If your...


Ежедневно мойте своего питомца водой и мылом от блох. Натрите шерсть мылом Обрабатывайте шерсть собаки или кошки средством от блох. Если вы использовали противоблошиное средство и оно оказалось неэффективным, поменяйте его на другое. Давайте своему питомцу пероральные таблетки от блох, чтобы быстро избавиться от паразитов. Добавляйте в пищу домашнего животного отпугивающие средства.

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Washing your pet will kill the fleas that may be living on it. Prepare your pet for the bath by applying the flea soap near the pet’s ears, eyes, nose, mouth, and butt. When fleas feel water, they immediately look for safe places on the pet to hide out, such as around the neck, on the head, and near the anus. Do this before you get the pet wet. There may be a host of other fleas in various stages of their life cycle waiting to hop onto your pet, so be sure to use this method with other preventative measures, such as vacuuming, borate mixes, and cedar chips. and let the solution stand for at least 10 minutes. After you've applied the soap to the pet’s vulnerable areas, get the pet wet and lather its whole body up. Once the 10 minutes have passed, wash all of the soap out of the pet’s fur with warm water. Then, once the pet is dry, comb out the dead fleas. Take a shower immediately after washing your pet because some flea shampoos can cause irritation when left on human skin for prolonged periods of time. Flea products, such as Advantage or Frontline, are spot-treatments that are applied to pets monthly. Usually, these spot-treatments are dropped directly onto the skin of your pet, usually between the shoulder blades and at several spots down the spine. The treatment will then work its way through the skin (integumentary system). You can purchase pet-friendly flea products at your local pet store. You can use flea products in conjunction with a fine-toothed flea comb. Use a flea comb to pull off individual fleas from the pet's fur. This will prevent flea adaption to the treatments. You may find that some of the standard flea treatments are ineffective because the local flea population has adapted to a particular treatment (including the chemicals in flea collars). In this case, switch among other treatments and use an insect growth regulator (IGR) such as Nylar. For example, if a flea collar isn’t working, try scrubbing your pet with flea powder.  Your veterinarian will sell oral tablets that you can give your...


Ежедневно мойтесь, чтобы раскрыть поры кожи. Попробуйте использовать для лечения угревой сыпи эфирные масла. Принимайте ванны с морской солью. Носите одежду, которая не затрудняет доступ воздуха, чтобы на коже не скапливались бактерии. Чаще стирайте одежду — это поможет удалить с нее грязь и жир, которые способствуют появлению угрей. Пользуйтесь средствами гигиены без ароматизаторов и красителей. Правильно брейте кожу.

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To help reduce leg acne, shower often. Aim for once every day. Bathing removes bacteria, dirt, and sweat from your skin.  If you sweat a lot, for example after a workout, you should take an extra shower afterwards. Legs can be prone to sweating during physical activities. Use a gentle product. Use products labeled as noncomedogenic. This means it won't promote the formation of acne. If your leg acne has larger pimples and bumps, you may want to try using an antibacterial cleanser. Consider an exfoliating product or using a loofah once or twice a week. Try products from brands like Neutrogena, Cetaphil, and Olay. Herbal oils may be effective to spot treat acne on your legs. These essential oils have antibacterial and antiseptic properties. Herbal oils may help new pimples from forming and help pimples heal. They can also help dissolve the oil that clogs up the pores.  Try spearmint, peppermint,, calendula, lavender, or tea tree oil.  Always combine the essential oil with a carrier oil. Try camphor, mineral oil, castor oil, almond oil, avocado oil, olive oil, peanut oil, hazelnut oil, apricot kernel oil, safflower oil, grape seed oil, hemp seed oil, and evening primrose oil. Mix 10 drops of the essential oil for every ounce of carrier oil. Dab the mixture on any problem areas. Always test the essential oil for sensitivity on your skin. Add a drop of the essential oil diluted in water to your skin. Wait for about an hour. If you have no reaction, use the oil. Sea salt is great to treat acne. It cleans the area and helps eliminate the acne-causing bacteria. Sea salt works as an exfoliant, which means it helps get rid of impurities and dead skin.  Sea salt baths can be especially effective for your legs since you can soak your legs in the bath water. Begin filling your tub with hot water. Add a cup of sea salt to the running water. This will help it dissolve more easily. Soak your legs for at least 10 to 15 minutes. You can also add about three to five drops of an acne-fighting essential oil, such as lavender,...


Ежедневно наблюдайте за поведением своей собаки. В случае серьезной опасности ищите скорую ветеринарную помощь. Получите консультацию вашего ветеринара при менее тяжелом состоянии.

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Keep a notebook of when your dog relieves himself, when his symptoms occur, when he eats and drinks, and so on. This helps to establish a pattern to the symptoms. It can also be a very useful tool for the veterinarian to diagnose your dog’s illness.  If your dog is mildly sick (not eating the best for a day, restless, vomiting once or twice, a bout of diarrhea) you can carefully observe your dog at home and phone your vet for advice. There are several severe symptoms that require immediate medical attention. Never wait on these symptoms and call your vet right away:  Unconsciousness Profuse bleeding Known ingestion of a toxic substance Unrelenting vomiting and diarrhea Broken bones Breathing difficulties Seizures that don’t stop within one minute Unable to urinate or not producing urine New or recurring symptoms in a dog with a medical condition (diabetes, Addison’s disease, etc.) Large swellings around the face, eyes or throat Some symptoms of illness can be uncomfortable for dog and may indicate conditions that need to be treated. Call your vet to get advice on treating the following symptoms:  Isolated seizure that lasts less than one minute Occasional vomiting and diarrhea lasting longer than one day Fever Lethargy lasting longer than one day Not eating for more than one day Difficulty defecating Limping or acting painful Excessive drinking Swelling that comes on gradually Lumps or bumps that suddenly appear or current ones that grow Any other odd symptom or behavior (shivering or whimpering)


Ежедневно наносите на волосы кондиционер. Реже мойте волосы шампунем. Не ложитесь спать с мокрыми волосами. Избавляйтесь от секущихся кончиков волос. Завязывайте волосы перед сном. Надевайте на ночь атласный платок или наволочку. Попробуйте коротко постричься. Готово.

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To help prevent tangles in curly hair, condition your hair every day with the help of a wide-toothed comb. Overall, the ultimate key to fewer tangles is keeping your hair nourished, moisturized, and protected from environmental factors such as the sun and pollutants. This will also help control frizz. Avoid washing your hair every day, no matter your hair type, as this can dry out your scalp and your hair. Shampoo your hair a few times a week, at most. Try to shower in the morning. Hair is more malleable when it is wet, so it might get rubbed the wrong way while you toss and turn in the night. It may be very hard to tame your tangled hair in the morning if you showered the night before. If you must shower at night, give yourself a few hours before bed so that your hair has time to dry out. Keep your hair in healthy shape by getting regular trims. Cut a small amount from the tips of your hairs to remove any split ends from your hair. Your hair will have fewer tangles if you don’t have split ends. Consider braiding your hair or tying it up loosely before bed. Securing your hair on top of your head will reduce friction and tangling overnight. Your hair won’t be able to move about so freely, and you will be less likely to roll over it and tangle it. Satin is a slippery fabric, so your hair will slide more easily over the surface and tangle less than with a cotton pillowcase. This will help keep your hair from tangling up in friction when you sleep. Consider simply trying a new, shorter hairstyle, especially when it is warm. You might even look younger. Maintain your hairdo by keeping it simple and easy, washing it only according to what your hair type needs. For instance, if you have dry and thin hair, only wash your hair twice a week, and make sure that you use a quality shampoo and conditioner. In the winter, when the weather is cooler, you can grow out longer hair to cover the nape of your neck.


Ежедневно наносите на волосы немного масла. Используйте масло в качестве кондиционера для волос. Наносите масло на ломкие волосы, пока они влажные.

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If you have particularly dry hair, you may need daily oiling. For example, many African Americans with natural hair find daily oiling beneficial. It increases the hair's moisture and shine.  Don’t apply oil to the scalp every day. The scalp produces its own oils, so the hair closest to it is usually fairly healthy. Applying extra oil on a daily basis might hurt more than it helps by causing oily hair at the roots. Apply a thin layer of oil to the shafts of your hair, focusing on the tips. The oil from your scalp works its way from the root down to the tip of your hair. It's a longer trip for people with long hair, though, so the ends are often dry and brittle. Curly hair also tends to dry out at the bottom because the curls and kinks stop oil from working down the strands. Don’t over-oil your hair if you’re applying it on a daily basis. You hair should not be completely saturated. You don’t want to walk around with flat, greasy hair all the time! Once a week or once every two weeks, you should do a deep-conditioning mask treatment with your oil.  Saturate your hair with the oil. For daily oiling, you might just use a light coating of oil, but for a leave-in treatment, you want your hair thick with it. Tie your hair up into a bun. This will protect the shoulders and back of your clothing from the oil. Cover your hair with a shower cap if you’d like. This is especially useful if you don’t have a plastic cover for your pillowcase. If you don’t use a shower cap, cover your pillow with either a vinyl case or with two layers of old towels to protect it from oil stains. Leave the oil in for at least eight hours, or until you take a shower the next day. Many find that dry, brittle hair benefits most from oiling when the oil is applied to damp hair. Apply a base oil in place of your normal conditioner twice a week, immediately after you’ve rinsed the shampoo from your hair. Shampoo strips the hair of its natural oils, leaving it dry. This is a good time for a moisture boost.  Shampoo and apply the oil as soon as you...


Ежедневно наносите солнцезащитный крем. Надевайте шляпку, когда выходите на улицу. Носите солнцезащитные очки. Не забывайте о своих губах! Проводите на солнце меньше времени. Часто осматривайте свою кожу. Когда речь идет о защите кожи, не стоит надеяться на один лишь зонт.

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Protect your face and the rest of your exposed skin by always wearing an SPF 30 or 50 sunscreen while you are outside. Apply sunscreen at least 15 minutes before exposure and reapply once every 90 minutes. If you will be swimming or sweating, use a waterproof sunscreen. A hat that has a wide brim (4 in.) will help protect your scalp, ears, and neck from sunburn. Sunglasses that have UV protection qualities will help prevent sun damage around your eyes. Your lips can get sunburned too, so always wear lip balm that has an SPF rating of at least 30. If possible, limit your time outside during the hours between 10am and 4pm since sun exposure during this time is more likely to cause a sunburn. Monitor your skin while you are outside. If you notice that it is tingling or looking a bit pink, you probably have a sunburn and should get out of the sun right away. Although an umbrella can help to reduce your direct sun exposure, sand reflects sunlight toward your skin so it is important to use sunscreen even if you are under an umbrella.