13d (edited) • General discussion
🌿 DAY 2 – CALM & NERVOUS SYSTEM
🧘♀️ Practice: 4-7-8 Breathing
Objective:✔ Reduce anxiety✔ Regulate the nervous system✔ Improve rest and focus
Guide:
1. Inhale through your nose for 4 seconds
2. Hold for 7 seconds
3. Exhale through your mouth for 8 secondsRepeat 5 cycles
✨ Intention: “I release control, I trust.”
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🍳 Breakfast – Creamy Oatmeal with Apple
Ingredients:
½ cup (40 g) rolled oats
1 cup (250 ml) water or plant-based milk
½ apple
1 pinch of cinnamon
Preparation:Cook the oats for 5–7 minutes, add grated apple and cinnamon.
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🥙 Lunch – Whole Wheat Vegetable Wrap
Ingredients:
1 whole wheat tortilla
2 tablespoons of hummus
½ grated carrot
¼ avocado
Leafy greens
Assemble, roll, and serve.
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☕ Snack
Plant-based yogurt (150 g) + 1 teaspoon of seeds
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🍛 Dinner – Mild Sautéed Vegetables
Zucchini + carrot + broccoli (300 g)Sauté with 1 teaspoon of olive oil
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🌿 DAY 2 – CALM & NERVOUS SYSTEM
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