Wise Words for You

   istockphoto Despite the somewhat exotic name, box breathing is a very simple and even familiar type of stress management exercise. If you've ever found yourself inhaling and exhaling to a rhythm while you run or listen to music, you've taken the first steps. Box breathing is a type of paced breathing that follows a certain rhythm, and it can help you to minimise stress. How Box Breathing Works  Box breathing, also known as four-square breathing, involves exhaling to a count of four, holding your lungs empty for a four-count, inhaling at the same pace, and holding air in your lungs for a count of four before exhaling and beginning the pattern anew. Other Techniques  Box breathing doesn't carry the physical  benefits of exercise  or the long-term mental and  resilience  benefits of meditation, but it definitely has its place as a stress management technique. For one thing, it's very simple to learn and to practice. 1  Also, it can be pract...

  Premier League font for 2023/24, with new numbers and letters The Premier League has announced a font change, with revolutionary new numbers and letters coming in for the 2023/24 season. The competition has only changed fonts three times in the past 30 years of football, making this the fourth font to be used. Unlike previous years, however, this time the Prem are going with a subtle evolution for their shirts. Avery Dennison, the designers who came up with the new font, have increased the size on the backs of shirts by around 10%. Though the new design isn't too much different, it's certainly noticeable in numbers such as the '3' – and if you look closely, you can see the zig-zag pattern of the branding within the numbers themselves. Premier League font for 2023/24, with new numbers and letters Will Brass, Chief Commercial Officer at the Premier League, said: "We wanted to work closely with Avery Dennison, using their expertise and experience to create new names...

  Many of us have the tendency to postpone even the most important things to the last moment. We assume we will be able to get things done later. But sometimes the unexpected intervenes and everything collapses under the added strain. When I remain focused I am able to prioritise. I understand that small tasks can be as important as the larger ones and I make sure I get them done at the right time. I make sure I leave time for the unexpected too. This lifts the pressure and allows me to give my best in every situation.

  Your thoughts guide you to your destiny. If you always think the same you will always get to the same place. Think in a new way and you will be a new person. Give happiness to all and you will live in peace. Create peace in your mind and you will create a world of peace around you.

  I ‘put a full stop’ as soon as I see myself complaining and blaming. These two habits destroy my inner power completely, because they show I am still expecting solutions and changes from others.

  Every year on 1 March, the people of Wales celebrate their heritage, St David and the coming of spring. But who was the patron saint, why is the country associated with the red dragon and what on earth is a lovespoon? Here are five things you may not know about the national day. 1. St David was a sixth century missionary and ascetic who once raised a hill from the ground Born in Caerfai, Pembrokshire, in 500 AD to Prince Ceredig ap Cunedda and Nom, daughter of a Celtic chieftain, St David was an early Christian missionary and archbishop who travelled to France, Ireland and the Holy Land and founded 12 monasteries. Much of David’s life is shrouded in mystery but he was once believed to be a nephew of King Arthur on his mother’s side and stands today as a symbol of Welsh resistance against the Norman Conquest. He is also recognised as the patron saint of doves. Miracles associated with David include the Synod of LLanddewi Brefi – where he raised a hill up from the gr...