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The Lighter Side
The Lighter Side
5 w

Doctor's unique 4-7-8 technique could fix your sleep problems instantly
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www.upworthy.com

Doctor's unique 4-7-8 technique could fix your sleep problems instantly

Are you having a hard time falling asleep? If so, you're not the only one. Falling and staying asleep typically becomes more difficult as adults get older. We spend less time in deep sleep and REM sleep, and we struggle to fight off our worries and anxieties while lying in silence. Did you know there's actually a name for the phenomenon where you keep yourself awake by lying there and wondering why you're still awake? It's called "spectatoring" and it's incredibly frustrating.Worse yet, the older we get the more likely we are to wake in the night and have trouble falling back asleep. This is why more and more Americans are turning to white noise, melatonin, meditation apps, special pillows, and anything they think can help them get most rest.Fortunately, a doctor has shared the “most powerful” relaxation technique he knows, and it doesn’t require any equipment or cost a dime. Ever stare at the clock and repeatedly wonder why you can't fall asleep? It's called "spectatoring." Photo by Mpho Mojapelo on Unsplash Dr. Andrew Weil has dubbed it the 4-7-8 method and it’s backed up by science.Dr. Weil is an expert in integrative medicine and the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona.The technique is simple: Breathe in through your nose while you count to 4.Hold your breath while you count to 7.Exhale while you count to 8.It's a unique protocol, especially when compared to another popular technique like Box Breathing. Box Breathing calls for an inhale, hold, exhale, and another hold of equal time (4 seconds). The extended exhale, in particular, is what makes Dr. Weil's 4-7-8 so original.Here's Dr. Weil explaining his method: - YouTube www.youtube.com Dr. Weil says the method creates a "very pleasant, altered state of consciousness" that you may not experience the first time but will come as a "reward" of regular practice. Dr. Weil insists that the 4-7-8 technique is a practice, and you must do four breath cycles at least twice a day to get the benefits. "After a month, you can increase to 8 breath cycles if you're comfortable with it," adding that's the "absolute maximum."Dr. Weil says that 4 to 6 weeks of doing the practice can lower heart rate, improve blood pressure, digestion and circulation and can promote sleep. A study published in Physiological Reports agrees, saying that practicing the 4-7-8 technique reduces heart rate and blood pressure for several minutes. It's important to note, though, that research is limited on the longterm benefits of 4-7-8 and experts urge us not to overhype it as more than it is.4-7-8 is also an easy, fast, and effective way to help you fall asleep. Deep, intentional breathing may jumpstart melatonin production, helping us sleep. Photo by Alexander Grey on Unsplash "If you get up in the middle of the night for any reason, it is the most effective anti-anxiety technique that I've found,” Dr. Weil says.Deep breathing, interestingly enough, has been shown to increase melatonin production in our bodies; that's the hormone that signals to our body that it's time to sleep. Combined with its ability to calm our mind and body, it's no wonder that intentional breathing exercises can put us to sleep in no time.Why does deep breathing help us calm down and relax so effectively? There are a few reasons. First, when we're stressed or anxious, our breathing naturally becomes more shallow and irregular. Breaking that anxious breath pattern signals to our body that things are OK, that we're in control. Counting and being mindful of our breath also gives our mind something neutral to focus on instead of the usual chaotic images, intrusive thoughts, or worries. Third, deep breath settles down the part of our nervous system that controls our "fight-or-flight" response — and helps with elevated heart rate and muscle tension.Remember again that 4-7-8 breathing is a practice. It can be used situationally to great effect, but for the best benefits its founder urges you to try it every single day for a cycle of 2-8 cycles. This article originally appeared last year. It has been updated.
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The Lighter Side
The Lighter Side
5 w

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

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

Mats Steen was only 25 years old when he passed away, his body succumbing to the genetic disease that had slowly taken his mobility since childhood. He'd lived in a wheelchair since his early teens, and by his 20s, his physical abilities had deteriorated to the point of only being able to move his fingers. He could push buttons and use a mouse, and he spent nearly all of his waking hours playing video games in his parents' basement.His family loved him and cared for him through it all, giving him as much of a normal life as they could. But they also lamented everything they knew he'd missed out on. "Our deepest sorrow lay in the fact that he would never experience friendships, love, or to make a difference in people's lives," Mats' father shares.Mats left behind the password to a blog he kept. Not knowing if anyone would actually read it, his parents published the news of Mats' passing in a blog post, adding their email address in case anyone wanted to reach out.Much to their surprise, messages began pouring in from around the world—not just with condolences, but with heartfelt stories from people who called Mats their friend.The Steens soon discovered that their son had lived a much fuller life than they'd ever imagined—one that included all the things they always wished for him.As his online life was revealed, the family learned that Mats began his days with a routine 30-minute sprint through the forest. He frequented cafes and pubs, chatting with strangers and flirting with women. He sat by campfires having heart-to-heart conversations. He made friends and enemies. He fought heroic battles. He supported people in times of need. He gave advice that people took. He experienced his first kiss.And he did it all as "Ibelin," his handsome, muscular avatar in the online game World of Warcraft. - YouTube youtu.be Mats' life is showcased in the documentary The Remarkable Life of Ibelin, in which his parents share the story of how they discovered their son's group of friends they didn't know he had.People who've never played an open world roleplay game like World of Warcraft may wonder how real community can be built through it, but Mats' story proves it's possible. The friends he made through the game have shared the real influence he'd had on their real lives, from helping them with problems they were facing to empowering them to make positive changes in their relationships.Though he never met them face-to-face, Mats' online friends say he made a significant impact on them.A young woman Ibelin had connected with as a teenager—the one with whom he'd shared that first virtual kiss—shared that her parents had taken away her computer when they feared gaming was interfering with her studies. When she logged on at a local library, Mats gave her a letter he had written to give to her parents, encouraging them to talk with her about her gaming hobby and to work out a solution together that didn't require her to give it up completely. She printed it and gave it to them. Miraculously, it worked.Another woman had been having a hard time connecting with her autistic son as a young adult. When she talked with Ibelin about her struggles, he suggested that she and her son start gaming together and connect in that way first. Eventually, that connection via the virtual world led to warmer in-person interactions between them—and a life-changing shift in their relationship."I don't think he was aware of the impact that he had done to a lot of people," the mother shared. Mats interacted with the same online friends as Ibelin for years, going through the kinds of ups and downs all friendships experience. He kept his physical condition a secret until close to the end of his life, when he finally opened up to another player who convinced him to share his reality with the others. Some traveled from other countries to attend his funeral, with one of them speaking on the group's behalf and a few of them serving as pallbearers. Those who knew Ibelin also held a memorial in-game at his virtual gravesite—a tradition that has spread beyond just his own guild.Typically, we think of someone escaping the real world and spending hours a day playing video games as unhealthy, but for Mats, it was a lifeline. As Ibelin, Mats was able to have a level of independence and a rich social life that simply wasn't possible for him in the offline world—an uniquely modern phenomenon that technology and human creativity have made possible.Mats' impact on his online community was real, and 10 years after his passing his impact is spreading even further.Duchenne muscular dystrophy (DMD), the genetic disease that Mats lived with and ultimately died from, affects 300,000 boys worldwide. It only affects males and it has no cure. But CureDuchenne, a global nonprofit dedicated to funding and finding a cure, partnered with video game company Blizzard Entertainment's World of Warcraft in Mats' honor from the end of 2024 until January 7, 2025. During that window, World of Warcraft players could purchase a limited-edition pet fox named Reven ("fox" in Norwegian). The Reven Pack, which includes a transmog backpack and Reven’s Comfy Carrier, costs $20, with 100% of the purchase price being donated to CureDuchenne. The Reven Pack on World of Warcraft—100% of purchase cost goes to the CureDuchenne foundation. World of Warcraft/CureDuchenne “Mats Steen lived a life in World of Warcraft that he couldn’t in the real world as he fought Duchenne muscular dystrophy alongside his incredible family, who I’m proud to have met and fallen in love with,” said Holly Longdale, executive producer of World of Warcraft. “Working with CureDuchenne for our Charity Pet Program, in honor of Mats’ memory, allows us to harness the power of our phenomenal global community to bring meaningful impact to so many lives.”In February 2025, CureDuchenne announced that The Reven Pack raised over two million dollars in support. Later in the month, Debra and Hawken Miller of Cure Duchenne spoke with ViceVice and shared how The Reven Pack helped raise valuable awareness about Duchenne in addition to funds. For those interested in updates, the site keeps donors and supporters current on all developments in Duchenne research news.Mats life was truly impactful in many ways and to many people. His love, kindness, and friendship touched lives and his legacy continues to help those struggling with this rare disease. According to the site, since the inception of CureDuchenne, life expectancy for those with the disease has increased by a decade and over fifty million dollars have been raised for research, education, and care. You can learn more about Mats' story in the award-winning documentary, The Remarkable Life of Ibelin on Netflix.This article originally appeared last year. It has been updated.
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The Lighter Side
The Lighter Side
5 w

Dedicated pizza guy delivered in a snowstorm and got a $2 tip. A cop noticed and stepped up.
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Dedicated pizza guy delivered in a snowstorm and got a $2 tip. A cop noticed and stepped up.

A story out of Indiana shows a point that we often prove on Upworthy: even though some people out there do wrong, there are far more folks out there willing to do what’s right. Back in January, Connor Stephanoff, an employee for Rock Star Pizza in Indiana, braved his way a half mile through a snowstorm wearing sneakers and sweatpants to deliver $40 worth of pizza to a home in an affluent neighborhood. All he got for a tip was $2.Officer Richard Craig, who goes by Officer Craig on TikTok, saw the delivery man’s incredible effort to get the pizza to the right home, recorded it on video and posted it to TikTok. His dedication astounded the officer, but he couldn’t believe how the young man was treated. “Look at this man. This man walked through hell and high water to deliver a pizza,” Craig said in the video. But he was shocked to learn how cheap the tip was. “Absolutely insane. Do better folks,” he said. @officercraig $2 TIP SHOULD BE A CRIME! Whoever did this: #SHAMEFUL ROCKSTAR PIZZA HAS A ROCKSTAR DRIVER. (Brownsburg, IN.) This guy is a RARE breed. During today’s all day snowstorm, crashes and slideoffs were coming in near 30 calls an hour. This school bus had a minor crash. The bus slid backwards and sideways down a hill and gets stuck, blocking this neighborhood street, and making it completely impassable. The roads were so bad, it took us 20 min. to get 3-4 miles. THIS #DELIVERYDRIVER pulled up before officers arrived. The delivery was about 1/4 mile past where the bus was blocking the street. This young man did not allow this to discourage him. He didn’t call his manager to complain, he didn’t call the customer and tell them their $40 pizza order could not be delivered. Oh no. THIS MAN IS BUILT DIFFERENT. He would not be discouraged by the obstacles he was encountering, which included a 1/2 mile hike round trip in the cold, wet snow. He parked his vehicle at the top of the hill, got out, wearing grey sweats, Nikes, and NO COAT nor GLOVES. He grabbed this #RockstarPizza, and took off hiking thru the very cold, and wet snow with the pizza in tow. It was the beginning of his shift at 4:30p on a Friday afternoon, BUT he was determined this family got their pizza. This is in a more affluent neighborhood, and I’m sure he thought he would be rewarded properly for his RARE display of PRIDE and DEDICATION to his work- that is often times not seen by some of his generation. But more so, he wanted to ensure this family got their pizza to their door! So they did not have to leave the confines of their warm, comfortable, AND VERY NICE home. He got my attention as I see him walking in the middle of street after he made the delivery. I said outloud “what does this guy think he is doing?” As I initially thought he was a neighbor coming to “rubberneck” the crash. The bus driver told me he walked by once and was delivering a pizza. I didn’t believe that fully because what young pizza delivery guy in 2025 would do this??? None that I know! Not believing it completely, I hit RECORD and ask this young man. I was dumbfounded and in disbelief when he confirmed. But most of all - I was impressed- AND STILL AM! I’m proud to witness this firsthand. But my excitement and pride quickly turned to frustration when I asked him about his tip. WHO TIPS A GUY WHO RISKS EVERYTHING TO DRIVE FOOD TO YOUR DOOR LIKE THIS?? Let alone, gets out to hike it to you while every road was nearly impassable! I REALLY HOPE this algorithm is good enough that whomever DID THIS, SEES THIS! You should be ashamed of yourself whoever u are!! SHAME ON YOU. A $40 pizza delivered and a $2 tip! EVERYONE IN THIS NEIGHBORHOOD CAN AFFORD IT. AND IF THEY CANT, STOP ORDERING PIZZA YOU CANT AFFORD! After processing he only received $2, and what I just witnessed, I reached for my own wallet. To PAY THE TIP FOR SOMEONE THAT PROBABLY MAKES DOUBLE MY SALARY. But I did not want this young man discouraged. Unfortunately my wallet was in my Tahoe, which was at the top of the big hill. I quickly as I could chased him down up the hill giving him the little cash I had in my wallet. (About $15) HE DESERVED MUCH MORE. Not sure who this guy is, BUT IF YOU DO, PLZ TAG HIM, SHOW HIM SOME ❤️❤️❤️ AND GIVE HIM THE RECOGNITION HE DESERVES! Well done sir.?#IncredibleWork #Rockstar #Brownsburg #Indiana #delivery #Driver #snow #PizzaGuy #pizza @Dave Portnoy #LifeLawAndFootball #dedicated #workethic @Pat McAfee Show Clips ♬ original sound - Officer Craig How much should I tip for a pizza?NerdWallet suggests that people tip a pizza delivery person the amount they'd pay for a regular sit-down dinner, 15% to 20%. However, it notes that you should add more if the pizza is delivered in poor weather conditions. So, in this situation, the people who received the pizza should have at least tipped $7, which is still cheap considering the weather.The officer then posted a follow-up video (which has since been deleted) in which he gave a better look at the icy terrain Stephanoff had to walk through. He noted that he was in an affluent neighborhood where most people should be able to afford a decent tip, especially for a guy who went above and beyond. A pizza guy receiving a not-so-great tipPhoto credit: CanvaAfter the videos went viral, Craig started a GoFundMe campaign for the delivery man to reward him for his efforts and prevent him from becoming discouraged. “I witnessed firsthand the work ethic, dedication, and determination by this young man while I was on the scene of a crash during Friday's snowstorm here in Indiana," he wrote on the GoFundMe page. "He received just a $2 tip - from a home in a very affluent neighborhood."“I ran to my police vehicle to grab my wallet to give him the little cash that I had (about $15) which I didn’t feel is enough," he added. "I would LOVE to raise at least $500 for this guy!" As of today, the fundraiser has earned over $45,575.Stephanoff’s heroic effort to deliver a pizza earned him praise from his boss, Rock Star Pizza manager Ron Mathews. "He wasn't here in the restaurant; he had no idea people were watching him. But he got out, walked it to the house, and came back without any expectations,” Mathews told WRTZ.Matthews told NBC affiliate WSAZ that Stepahnoff’s story is a reminder that many folks have it rough these days and to look out for one another. “Everyone is going through it tough. Everyone has it. It could be you. It could be the delivery driver. But at the end of the day, we’re all people," he said. "Just be nice to the next person."This article originally appeared in January
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Classic Rock Lovers
Classic Rock Lovers  
5 w

“More connected emotionally”: The song Madonna felt captured her legacy
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faroutmagazine.co.uk

“More connected emotionally”: The song Madonna felt captured her legacy

"It's more of a pleasure."
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Classic Rock Lovers
Classic Rock Lovers  
5 w

‘Revolution’ versus ‘Street Fighting Man’: How The Beatles and The Rolling Stones reflected the political protest of the 1960s
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faroutmagazine.co.uk

‘Revolution’ versus ‘Street Fighting Man’: How The Beatles and The Rolling Stones reflected the political protest of the 1960s

Two sides of the spectrum.
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Nostalgia Machine
Nostalgia Machine
5 w

Where to Watch Every Brian Wilson Film and TV Appearance
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www.remindmagazine.com

Where to Watch Every Brian Wilson Film and TV Appearance

The Beach Boys co-founder was the subject of multiple docs, a feature-length drama, and appeared on one surprising sitcom.
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Nostalgia Machine
Nostalgia Machine
5 w

5 Fun Facts About ‘E.T. the Extra-Terrestrial’
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5 Fun Facts About ‘E.T. the Extra-Terrestrial’

'E.T. the Extra-Terrestrial' crash-landed into theaters on June 11, 1982 cementing its place as a Summer Blockbuster with a whopping $359 Million box office gross.
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Conservative Voices
Conservative Voices
5 w

The Spectacle Ep. 230: Illegal Drug Cartels Caused the Los Angeles Riots
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spectator.org

The Spectacle Ep. 230: Illegal Drug Cartels Caused the Los Angeles Riots

Rioters are not destroying Los Angeles because ICE is performing mass deportations, but because of an ICE operation to crack down on a money laundering operation with drug cartels. (READ MORE: Los Angeles Isn’t What’s Burning. The Democrat Party Might Well Be.) In this episode of The Spectacle Podcast, hosts Melissa Mackenzie and Scott McKay discuss the news surrounding the Los Angeles riots. Melissa and Scott analyze the different factors that led up to the city’s unrest, such as the illegal drug cartel activity, and the Democrats’ sore response to curb the riots happening in Los Angeles. They also discuss violent demonstrations in previous years and the American frustration with the illegal immigration crisis. (RELATED: Do We Have a Nation?)  Tune in to hear their discussion! Listen to The Spectacle with Melissa Mackenzie and Scott McKay on Spotify. Watch The Spectacle with Melissa Mackenzie and Scott McKay on Rumble.  The post <i>The Spectacle</i> Ep. 230: Illegal Drug Cartels Caused the Los Angeles Riots appeared first on The American Spectator | USA News and Politics.
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Intel Uncensored
Intel Uncensored
5 w

Trump Just Made Bibi IMPLODE — But Still Put ISRAEL FIRST
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Trump Just Made Bibi IMPLODE — But Still Put ISRAEL FIRST

NEW MERCH - https://thebestpoliticalshirts.com/ Trump Just Made Bibi IMPLODE — But Still Put ISRAEL FIRST Highlights ? Tulsi Gabbard warns about the looming threat of nuclear war, triggering backlash from neoconservative figures. ? Trump urged Netanyahu to end the Gaza conflict, but real leverage for peace seems lacking. ? Israel controversially transferred U.S. missile defense systems to Ukraine, complicating regional alliances. ⚖️ Pam Bondi targets anti-Semitic incidents domestically, sparking debate over priorities and civil liberties. ? Right-wing commentators are divided between hawkish war rhetoric and de-escalation calls. ?? Gabbard’s Hiroshima visit informs her anti-nuclear stance and critique of escalation. ? Encouragement to publicly display political beliefs through apparel amid cultural wars. Key Insights ? Nuclear Fear vs. War Enthusiasm: Tulsi Gabbard’s firsthand experience in Hiroshima lends weight to her warnings, highlighting the devastating consequences of nuclear war. The vehement neoconservative dismissal of these concerns underscores a dangerous faction within U.S. politics that seems desensitized to catastrophe, potentially escalating global tensions. ? Trump-Netanyahu Dynamic Reveals Power Imbalance: While Trump’s call for ending the Gaza conflict signals some interest in peace, his failure to leverage U.S. military aid effectively reflects an ongoing power imbalance. Netanyahu’s freedom to act independently suggests limits on U.S. influence in Israeli policies. ? Strategic Missile Transfers and Regional Fallout: Israel’s transfer of Patriot missile systems to Ukraine, despite official denials, reveals a realignment of regional military support that risks antagonizing Russia. This action could shift the balance of power in the Middle East and complicate ongoing negotiations with Iran. ⚖️ Domestic Legal Measures and Civil Liberties Tensions: Pam Bondi’s efforts to prosecute businesses for offensive political expressions and crack down on cr..
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Intel Uncensored
Intel Uncensored
5 w

Bill Gates’ ‘Vaccine’ Scientist Warns Covid-Vaxxed Face ‘Spectacular Wave’ of Mass Death
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Bill Gates’ ‘Vaccine’ Scientist Warns Covid-Vaxxed Face ‘Spectacular Wave’ of Mass Death

by Frank Bergman, Slay News: One of the world’s leading vaccinologists is warning the public that Covid mRNA “vaccines” were the trigger for a looming global mass depopulation event. Dr. Geert Vanden Bossche, a former Gates Foundation “vaccine” scientist, warns that the human race is facing a deadly “spectacular wave of hyperacute systemic disease” that […]
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