INPUT ARTICLE: Article: ” Breathing up is the process of focused breathing to prepare for a dive. The goal is to decrease the heart rate, slow the breathing rate, and relax the body. These things will make the dive easier and allow you to hold your breath underwater for longer.  Often when breathing up, divers lay on their backs in the water. The process is simple: inhale through the mouth, pause, and then slowly exhale through the mouth. The exhalation should be longer than the inhalation-this will decrease the heart rate. You should breathe up in the last two minutes before you begin the dive. The purpose of breathing up is to relax your body. Relaxation is key to successful freediving. If you do begin to panic, focus on slowly returning to the surface and then start your recovery breathing to prevent hyperventilation. Exhale completely and then slowly inhale as deeply as possibly, expanding your rib cage. Wait one moment, remove your snorkel (if you want), and then begin your dive while holding your breath.  You can, and should, practice taking this final breath on land. The more you practice, the more natural it will seem when you are actually diving. Start by holding your breath for a relatively short period of time, say 20 seconds. Then gradually increase the duration. Most people will not be able to hold their breath for a minute or more without a great deal of practice and conditioning. You should only take 1-2 deep breaths before you dive. If you take more than 2 deep breaths, you may begin to hyperventilate. Recovery breathing should be performed as soon as you surface from every dive. This method helps to prevent blackouts, and it is the quickest method to restore breathing to normal. Hold on to something (your buddy, the pool wall, the buoy etc.). Breathe in deeply, hold your breath for a moment, then slowly relax and let the air exhale. Repeat this process at least three times until you feel completely recovered. Do not attempt another dive for at least three minutes.

SUMMARY: Practice “breathing up. Make your last breath count. Know your recovery breathing.

In one sentence, describe what the following article is about: You can fill a small sachet with herbs to help your child sleep. Simply fill a small cloth bag or small pillow case with the following herbs, tie it off, and place it next to your child's pillow:  1/2 cup hops 1/2 cup chamomile flowers 1/2 cup lavender flowers 1/2 cup lemon balm (melissa) Help your child relax by running a warm (but not too hot) bath or filling a basin for a foot soak. Add one to two drops of chamomile essential oil or lavender essential oil into the water. These can calm your child and encourage sleep. Avoid using essential oils for infants under three months old. Create a massaging balm by mixing one to two drops of chamomile or lavender essential oil with 1 ounce of shea or castor oil. Mix the balm well and place a small amount of the scented oil on your child's temples. Massage can be useful in calming your child and relaxing sore muscles.
Summary: Make an herbal sleep sachet. Run a warm herbal bath or footbath. Make an herbal balm.

INPUT ARTICLE: Article: Many people eat 3 meals a day plus a snack or two.  If you're trying to gain weight, it is important to eat more food, more frequently. Aim for 5–6 meals daily or 3–4 meals with 2 snacks.  Each meal doesn't need to be large.  With more frequent meals you may feel more full throughout the day.  Snack-sized meals are appropriate (like a small pack of peanut butter crackers or two hard boiled eggs). You may need to rethink or plan out your day so you have enough time to consume 5–6 meals daily.  For example, you may need to eat right when you wake up so you're not too full before your next meal. When you're trying to gain weight it's important to maximize the amount of calories you can consume with each meal and snack.  Calorie-dense foods are items that are high in calories per serving.  Consume these foods with each meal and snack.  Calorie dense foods to incorporate into your diet include:  nuts and nut butters, avocados, full-fat dairy products (cheese, yogurt and milk), butter and oil, and eggs.  Also use full-fat condiments like regular mayonnaise, full-fat cream cheese or full-fat salad dressings. Not all high-fat foods are healthy or appropriate to eat more frequently or in larger quantities.  Minimize these foods: fast food, deep fried foods, candy, and high-fat processed meats (bologna or hot dogs). If you're eating multiple times throughout the day, you may feel more full.  This may lead to smaller meals instead of several large meals.  Even when meals/snacks are small, if they are calorie dense, they can help induce weight  gain. In addition to eating more calorie dense foods, you can also increase calories in your favorite meals and recipes.  Adding extra foods or using higher calorie ingredients in your recipes is an easy way to bulk up your total calories. The more of a caloric punch you can add to meals, the more calories you'll consume over a given day and week.  In recipes, use full-fat dairy products or dried milk in soups, stews or casseroles calling for water. Drizzle extra olive oil or add an extra pat of butter to salads, steamed vegetables, soups and casseroles. Top lower calorie foods with high-calorie toppings.  For example, top whole milk yogurt with nuts and granola or top your salad with full-fat shredded cheese and sunflower seeds. Drinking extra calories is another great way to slowly gain weight.  Many times fluids are not as filling as a meal, allowing you to consume more calories overall.  Smoothies are great as a meal or quick snack.  They're a great vehicle for adding a lot of nutritious foods and high calorie foods.  You can also sip on your smoothie as you eat a meal or snack to increase calories.  Try making smoothies with:  whole milk/yogurt, nut butters, avocados, chia or flax seeds, and frozen fruit. Drinking 100% juice is another moderately healthy way to increase calories.  100% juice contains vitamins and minerals along with a higher calorie level. Meal replacements are drinks that have vitamins, minerals, protein and contain anywhere from 100 calories to more than 350 calories.  Don't choose a low-calorie drink.  If choosing a powdered drink mix, add to whole milk for a higher calorie beverage. Do not use sodas, milkshakes, high sugar coffee drinks, or sweetened teas as a source of liquid calories.  These beverages, although high in calories, are low in nutrients and high in refined sugar. It may be hard to gain weight, especially if you don't have an appetite or are recovering from an eating disorder.  Choosing higher calorie favorite foods might help tempt your appetite.  If you're not interested in eating, think about one of your favorite meals.  Maybe you love mac and cheese or spicy Mexican food.  Choose those items when foods are not appealing. Also try eating and preparing foods with more seasonings, like herbs and spices.  More flavorful foods help stimulate your appetite.  Go for a quick walk prior to a meal time.  Even moderate amounts of exercise can help stimulate your appetite. When you're trying to gain weight it might be tempting to think unhealthy high fat foods are an appropriate addition to your diet.  However, many high fat foods are also highly processed and contain large amounts of saturated or even trans fats.  These foods are not healthy and can increase your risk for cardiovascular disease.  Foods high in unhealthy fats that should be minimized in your diet include:  processed meats (bologna, hotdogs or sausage), pastries, candy, cakes/pies, fast foods or fried foods. As with any diet, it's appropriate to eat these foods occasionally in moderation.  They do not need to be avoided, but shouldn't be a staple in your weight-gain plan.

SUMMARY:
Eat more meals and snacks. Eat healthy foods that are calorie-dense. Add extra calories to meals and recipes. Drink your calories. Eat your favorite foods. Avoid unhealthy sources of fat.