1) Calming breath (Box Breathing) — 1 to 3 minutes daily

Do: Inhale 4 → Hold 4 → Exhale 4 → Hold 4 (repeat 3–6 rounds). If you feel lightheaded, skip the holds and just breathe slowly in/out.

Link: https://health.clevelandclinic.org/box-breathing-benefits

2) Alternate nostril breathing (Nadi Shodhana) — 2 to 5 minutes

Can be combined with box breathing to slow breath.
Use no force and avoid long breath-holds (especially if you have AFib or get dizzy).

Link: https://health.clevelandclinic.org/alternate-nostril-breathing

3) Cat–Cow stretch — 1 to 2 minutes

Picture: 🐄 (inhale, gently arch) ↔️ 🐈‍⬛ (exhale, gently round)
Move slowly and comfortably (no strain). Can be done on floor or Chair.

Link: https://health.clevelandclinic.org/cat-cow-stretch

4) Yoga (gentle, consistent)

Start with beginner/gentle yoga; avoid straining or breath-holding. Yoga is generally considered safe when done properly, but injuries can happen—go easy.

Link: https://health.clevelandclinic.org/box-breathing-benefits

5) Plant-forward, whole-grain meals (daily foundation)

Aim for more vegetables + fruits + beans/lentils + whole grains + nuts/seeds most days (DASH-style).

Link: https://health.clevelandclinic.org/alternate-nostril-breathing

Flavor + digestion support (culinary amounts)

Add to cooking: ginger • turmeric • garlic (great flavor; use as food better than high-dose supplements).

6) Ghee + olive oil (how to do it safely for the heart)

• Yes, you can use ghee for taste and satisfaction — use it as a flavor fat (small amount). Couple of teaspoons empty stomach with warm water in AM can be used for short teem with monitoring your LDL levels.
• Balance it with olive oil and other unsaturated oils often, because saturated fat is linked to higher LDL cholesterol; heart guidance recommends limiting saturated fat overall.

7) Snacks (simple + steady energy)

Choose whole fruit + a small handful of nuts (or seeds) instead of packaged snacks.

8) Meal timing: give your gut a break

If it works for you, try 4–5 hours between meals (reduces grazing/snacking).

9) Fluids with meals (heart-friendly approach)

For most people, water doesn’t harm digestion. But many heart failure/kidney/liver patients may need fluid limits.
If your plan is to limit fluids while eating:
✅ take small sips with meals
✅ get most fluids between meals
✅ follow your clinician’s daily fluid goal

Link: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/digestion/faq-20058348

Bowel regularity (keep it gentle and safe)

✅ Goal

Aim for comfortable, regular bowel movements. If you’re going <3 times/week, straining a lot, or seeing blood, let us know.

Best first steps: fiber-rich foods, regular movement, and appropriate fluids (within your fluid plan). Use a teaspoon of Castor oil as needed nightly for short term, not for long term use.

Link: https://www.mayoclinic.org/diseases-conditions/constipation/diagnosis-treatment/drc-20354259

8) Sleep (your heart’s “recovery time”)

Aim for 7–9 hours of sleep most nights. Poor sleep can raise stress hormones and blood pressure, making symptoms harder to manage. (cdc.gov). To encourage nose breathing at night, start with nasal-clearing steps (Nasya oil, saline/rinse, allergy control, nasal strips)

Simple routine: keep a consistent bedtime/wake time, get morning light, and avoid heavy meals, alcohol, and screens close to bedtime. If you snore loudly, gasp in sleep, or feel very sleepy during the day, ask us about sleep apnea screening. (cdc.gov)