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Just
Columns & Opinions
April 10, 2025
SALLISAW TOPS

Just breathe

By Billie Anthony 

We had a few of our members with doctor’s appointments at TOPS this past Monday. I had the best weight loss 3.0 pounds this week. Our chapter continues to show they are working at getting healthy. The Two Bit Bowl had a winner this week! Congrats, Willene! Our Chapter Challenge this coming week is to “Eat more Veggies!”

We had a few of our members with doctor’s appointments at TOPS this past Monday. I had the best weight loss 3.0 pounds this week. Our chapter continues to show they are working at getting healthy. The Two Bit Bowl had a winner this week! Congrats, Willene! Our Chapter Challenge this coming week is to “Eat more Veggies!”

We had our January best weight loss winners: Barbara with 6.2 pounds loss; February with Brenda H. loss of 9.2 pounds and March weight loss for Cindy with 9.9 pounds gone. The three TOPS quarterly winners were: Barbara minus 9.4 pounds; Brenda H. with 8.8 pounds lost and Donna with 8.6 pounds gone. Congratulation Ladies, you all did great! I want to brag on our excellent Sunshine Lady, Barbara, that cheers our group on each week with praises. Thank you, Barbara for caring so much to encourage each of us each week.

Our program today was titled “3 Breathing Exercises to Ease Stress”. Sometimes in our pursuit of health and wellness, it can be easy to overcomplicate things. But something as simple as setting aside a few moments to focus on your breath can help ease stress, improve concentration and calm anxious feelings. Here ae three types of breathing exercises to try over the next week. See which one feels the best for you and try setting aside just four or five minutes every day to practice.

1. Diaphragmatic or belly breathing: Lie on a comfortable flat surface, placing one hand on your stomach and the other on your chest. Slowly inhale through your nose, feeling your hand on your stomach gently rise with your breath. Exhale slowly through pursed lips and repeat. The hand on your stomach should slowly rise and fall with each breath while the hand on your chest should remain mostly still.

2. Alternate nostril breathing: Be sure to wash your hands before this exercise since you will be touching your face. Use your right hand thumb to close you right nostril. Inhale deeply through your left nostril, then close your left nostril with your pink finger, open your right nostril and exhale through this side. Inhale deeply through your right nostril, close this nostril, then, exhale through your left nostril. Continue for two or three full rounds, making sure to end with an exhale on the left side.

3. Box breathing: Each phase of this four part breathing exercise is equal, just like the square box with each side an equal length. Close your eyes and take a deep inhale through your nose for 3 seconds. Hold your breath for 3 seconds, then exhale through your mouth for 3 seconds and hold your breath for 3 seconds. This is one full round. Repeat for 2 or 3 full rounds.

Remember that if your body isn’t comfortable with something, skip it. Even paying just a little more attention to your breathing can be beneficial and calming.

We meet at First Christian Church, 706 N Wheeler, Sallisaw, Monday at 10 a.m.-12p.m. We begin weighing at 10 a.m. and the meeting starts at 11 a.m. and ends at 12. Membership has increased to $70 a year for first time member, $60 a year for first time renewal member and $48 for second or more renewal members. For more info, please call Billie at 918-413-1383. We always look forward to meeting a new member.

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