Measure the space you need to fit a tile into using a tape measure. Mark the places you need to cut the tile with a pencil. You only need a small marking, as you’ll use another tile as your straight edge for cutting. If you cannot see the pencil marks, try using a washable pen or marker. Use a piece of ceramic tile to weight down the vinyl tiles and use as a straightedge. Make an “X” on it in permanent marker so that you don’t accidentally install it, as it may get nicked or banged up. Line up the edge of the extra tile with the mark on the other tile where you need to make a cut. Firmly run your knife down the edge of the extra tile to score the piece that needs trimming.  If you don’t cut all the way through the tile the first time, repeat the process taking care to make the second score line directly over top of the first. You can also soften the tile with a heat gun to make precise cuts. Wear work gloves while working with a utility knife and cut slowly away from your hand. Simply bend the tile at the score mark to cleanly break the tile. Keep the excess in case you need to use it later.

Summary: Mark the tile where it needs to be cut. Score the vinyl tile with a utility knife. Break off the excess.


Although you can't increase the size of your lungs with aerobic activity or breathing exercises, you can improve their efficiency. Improved cardio-respiratory function increases the levels of oxygen that are pumped into your bloodstream, where it is transferred to your muscles to provide energy.  Create additional space in your lungs by pulling up your shoulders towards the ears, while at the end of inhalation phase. Always be gentle when taking a breath, so you don't strain or injure yourself. Add weight for resistance. When lying on your back, you can increase the effort level of the  an exercise by placing a book on your abdomen. Remove the book immediately if you experience any discomfort. Breathing exercises can help you gain control in stressful situations, but the best place to practice the techniques is in a safe, calm environment. As with other forms of meditation, you will be able to focus best when you are not distracted.  Practice in a dark or dimly lit room. Light candles, if you wish, to create a warm and peaceful ambience. Turn off the TV and silence the ringer on your phone. It will be easier to focus on your breathing if you are not distracted. Breathing exercises are often more effective when you are not full. Although it can take up to four hours for food to completely pass out of the stomach, you don't need to wait for it to be completely empty. Whenever possible, wait an hour or two after the end of a meal to begin your breathing exercises. Always try to adopt a relaxed posture when doing breathing exercises, and be careful not to strain yourself. Practice at a comfortable pace – if you are struggling to hold a breath for a certain count, hold it for a lower count at first and gradually work up to it.  If you begin to hyperventilate or become light-headed, slow your breathing until you feel better and stand up slowly. If you have arthritis of the neck or any other spinal condition, check with your doctor before trying any exercises that involve moving or bending the neck or back. Never experiment with holding your breath as long as you can - this can be extremely dangerous, even fatal.

Summary: Increase your lung capacity. Create a peaceful environment. Wait an hour or two after eating. Avoid injury.


Ideally you should brush your teeth after every meal, but you should try to do so at least twice a day: once after breakfast and once before bed.   Make this part of your routine each morning and before bed. If you incorporate tooth brushing into your regular routine it will be easy to remember to do it. Proper tooth brushing only takes a few minutes, so even very busy people can find the time. The size and shape depend on your mouth size, but most dentists recommend electric toothbrushes that have a round shape.   The size and shape of the brush should allow you to reach all areas of your mouth and all surfaces of your teeth. Replace your toothbrush every three to four months. If your toothbrush is becoming frayed, it may be necessary to replace it sooner. A frayed toothbrush will not be very effective in cleaning your teeth. Make sure you are using a fluoride toothpaste approved by the American Dental Association. Fluoride helps to strengthen tooth enamel and prevent tooth decay.  Small children can't have as much fluoride as adults. Talk to your dentist about an appropriate amount of fluoride toothpaste to use on your child's toothbrush.   You will want your child to get the cavity fighting benefits of fluoride without getting too much of it. You will want to place your brush at a 45 degree angle to your teeth and gums as you brush. Don't apply too much pressure, or you could damage your gums. If you're bearing down with the brush or notice that your brushes fray quickly, you are likely using too much pressure.  Start by brushing the front surfaces of all of your teeth. Use small side to side strokes. After you have brushed the front surface of all of your teeth, move on to the chewing surface and the backs of your teeth. To clean the inside surface of your front teeth, tip the brush vertically and use several up and down strokes. Make sure to brush along the gum line as well. You should also brush your tongue to remove bacteria and improve your breath. Mouthwash can be used to help prevent tooth decay and cavities, reduce plaque buildup, and reduce your likelihood of diseases such as gingivitis. Look for a mouthwash containing fluoride to help prevent or reduce tooth decay.  Mouthwashes that have the American Dental Association Seal of Acceptance have been tested for safety and effectiveness, so always choose a product that has this seal.  Mouthwash cannot be used in place of regular brushing and flossing. If you find you cannot brush your teeth after a meal, it is a good idea to rinse with mouthwash to kill bacteria and prevent plaque. Mouthwashes that contain alcohol may dry out your mouth, which could actually promote further bacterial growth. Look for a fluoridated, alcohol-free mouthwash.
Summary: Set up a brushing schedule. Use a soft bristled toothbrush. Use a pea sized amount of toothpaste. Brush all surfaces of your teeth. Rinse your mouth with water or mouthwash.