International women’s day: 7 morning habits every woman over 20 should follow to reduce risk of chronic diseases

Chronic stress leads to inflammation, hormonal issues, and a weakened immune system. Instead of scrolling on your phone as soon as you wake up, start your day with deep breathing exercises to activate your parasympathetic nervous system (your body’s natural relaxation mode).

How to do it:
Try Box Breathing – Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and repeat.
Try Bhramari (Humming Bee) Breath – Inhale deeply, then exhale with a gentle humming sound to calm the nervous system.

This practice can reduce blood pressure, improve focus, and lower cortisol (the stress hormone).