hi, everyone, so good to be with you. i'm zinhle essamuah. >> and i'm ellison barber in for kate snow. nbc news daily starts now.

today friday, december 1st, 2023. by george. the house expels george santos from congress. what happens next? return to war. the combat between israel and hamas resumes in full force. the wave of attacks from both sides as hopes for a new cease-fire dims. true trailblazer. america mourns its first female supreme court justice sandra day o'connor. the path she paved for generations of women. and just breathe. you're probably hopefully doing it right now, but you may be able to do it a little bit better. when you can lower your stress one inhale and exhale at a time. >> don't mind if i do. am i breathing? >> good to be with you and good to be with you at home. we're going to begin this hour with a new phase of fighting in the israel-hamas war after a seven-day cease-fire came to an end. >> that's right. hamas claimed it launched a barrage of rockets at tel aviv

today. they elised this video of new air strikes in the gaza strip. gaza's health ministry says dos on of people have been killed since fighting resumed. secretary of state blinken is blaming hamas for ending the truce. >> even before the pause came to an end it committed atrocious terrorist attack in jerusalem killing three people, wounding others including americans. >> israel says there are more than 130 hostages still being held by hamas. talks to restore the cease-fire are ongoing. >> today's fighting comes as "the new york times" reports that israel knew about hamas' attack plans more than a year ago. "the times" said it reviewed a blueprint that laid out the attack in detail, but they say based on documents they were able to review, israeli officials dismissed it at the time believing it was too complex for hamas to actually carry out. nbc news has not seen the document in question. erin mclaughlin joins us now from tel aviv. let's start with what you have heard in the last few hours on the ground in israel. an israeli military spokesperson

spoke not long ago, right? what did he have to say about the restart in fighting? >> well, he not only announced the resumption of military operations, but he also said in compliance with international law the israeli military would be publishing safe zones, places where palestinians can go in an event of further violence, which seemingly they're doing under pressure from the united states. yesterday the u.s. secretary of state antony blinken was in the region calling on israel to do more to protect civilians in the fighting. today we saw this intense bombardment play out in northern gaza where most of the fighting has been concentrated in the first days of the war. but also in southern gaza residents telling nbc news the bombs are dropping every 10 to 15 hours. leaflets were dropped on the

city warning people there to evacuate even further south to rafa. we heard from a unicef spokesperson in one of the major hospitals in the south report there was some bombardment just meters away from the hospital. the w.h.o. has expressed grave concern that gaza cannot afford to lose yet another one of its hospitals. meanwhile, the humanitarian crisis deepens. i was talking to a u.n. spokesperson just a short while ago, and she was telling me not a single truck of aid was allowed into gaza today. fuel or otherwise. guys? >> erin, i understand you actually spoke with the family of an israeli man who was still being held hostage. what did he say about the end of this truce? >> well, this has just been an emotional roller coaster for the families of the 136 hostages that remain in gaza. they started the week off just filled with hope, but by the end of the week filled with that anxiety. i spoke to the uncle of -- 38

years old, he was visiting his parents on october 7th in a kibbutz. his parents were killed, he was kidnapped. his uncle calling on the government to do more to save him and the other hostages. take a listen. >> we expect the government, the israeli government to do whatever it can to save more and more lives at all cost. we believe that, you know, the israeli nation, the jewish nation was built after the holocaust, under the main -- and the main purpose is to save lives, israeli lives. and that is our expectation from the government. >> one ray of hope for itai's family is that the hostages that were released reported seeing him alive in hamas captivity. it's the first proof of life that family has had in more than 50 days. hamas is still not allowing the red cross to visit any of the 136 hostages that remain.

>> erin mclaughlin, important reporting out of tel aviv, thank you. we're following breaking news on capitol hill. george santos has been kicked out of congress. >> the embattled republican could not survive this third attempt to expel him from the house of representatives, and this was santos leaving capitol hill for the last time earlier today after the vote. santos has been under fire and intense scrutiny since before he was even sworn in. first it was reveal he lied about his résumé and family history, and then came the indictment on charges of wire fraud and money laundering, charges to which he's pleaded not guilty. then in the last month the house ethics committee released a devastating report. >> that report details how santos allegedly used stolen campaign funds for extravagant purchases like botox injections, luxury clothing items, adult content from onlyfans, weekends atika seenoes in atlantic city, and high-priced honeymoon in las vegas. >> today's vote is historic.

this is just the sixth time in u.s. history the house has voted to kick out one of its own. the last time it happened was in 2002, then 1980 and before that during the civil war back in 1861. joining us now garret haake and george solis in santos' district in queens, new york. can you walk us through how this went down and the reaction on the hill since then. >> in hindsight i think the house ethics report made today's vote inevitable. it just made santos' continued tenure here on capitol hill completely untenable. we saw a vote in nearly which every democrat voted for his expulsion as did more than 100 republicans and that's despite the fact the speaker of the house and other members of republican leadership voted to keep santos in his seat. but house republicans were just too disgusted overall by his continued behavior and his

continued unwillingness to own up to it, they thought it was necessary to basically show they could purge their ranks of this distraction on their own. they were able to get over this hump of two thirds to expel santos from congress. and the body moved quickly. the office is no longer his. the locks have been changed. he's no longer permitted on the grounds here at the capitol, though his staff gets to stay to continue to work on constituent services. >> george, let's renew in here what's the reaction from people in santos' former district? i mean there's been so much controversy around him in some ways they had to see maybe this coming. >> yeah, ellison, and zinhle, some of the stuff people have been telling us here in new york's third congressional district we can't actually repeat. but a lot of people happy he's no longer in office. his staff does remain working as garret haake just mentioned. people have been stopping by saying they felt cheated, swindled, lied to.

they more importantly felt they weren't being accurately represented here in the third congressional district while santos was causing a distraction in congress. many voters say they're now waiting for someone that can replace the seat, someone that can represent the interests of new york 3 aside from all the extra as george santos put it political theater that's been happening in congress. take a listen to some of the voters. >> i think it's a long time coming. i think this district has gone through a lot of just noise in the media and everything about everything that's been going on, and i think there's been a loss of focus on really some of the important issues that really we would hope that a representative of congress for the district would be focused on. and i also think that the fact it took multiple votes, the fact it took this long for media to address it and also for congress to do something about it i think is just -- it's concerning. >> again, one of many voices we've been hearing throughout the day. governor hochul tweeting out today right now her focus will be on announcing the special election in the next ten days so

someone can adequately represent new york's third congressional district. >> garret haake and george solis, thank you. retired supreme court justice sandra day o'connor has died at the age of 93. >> a trailblazer in so many ways she was the first female member of the court. laura jarrett looks back on her remarkable life and legacy. >> keeping a campaign promise to put the first woman on the supreme court, ronald reagan nominated sandra day o'connor in 1981. the daughter of an arizona rancher, she came highly recommended as a conservative, sounded like one during her confirmation hearing. >> my own view in the area of abortion is that i am opposed to it as a matter of birth control or otherwise. >> as a justice at first she criticized the roe v. wade abortion ruling but later joined a majority in a series of cases

upholding abortion rights in the '90s. as the first female justice her every action was scrutinized. attention she would later say was intimidating. >> it's thrilling in a way to be the first to do something, the first woman to ever serve on the court, but it's dreadful if you're the last. and if i didn't do the job well, that's what would happen. >> during her 24 years on the court, o'connor became less tied to a single judicial philosophy. she was sometimes with the conservatives approving taxpayer funded vouchers for students at religious schools, voting to end the 2000 florida recount between george w. bush and al gore, and advocating for states rights against federal control. >> there is a role that remains for the states, and i am a believer in that designated role. >> but she joined the court's liberals in upholding affirmative action in college admissions, creating more

congressional districts with african american voters in the majority, and keeping a wall of separation between government and religion. o'connor was a frequent guest at washington social events, often dancing with her husband, john. and met with student groups especially young women around the country. but at age 75 she abruptly announce her intention to step down for health reasons. not hers but her husband's. she became an advocate for medical research. >> my beloved husband, john, suffers from alzheimer's. he's had it for a long time now. and he's not in very good shape. >> john o'connor died at age 79 in 2009. she remained active urging states to do away with elections for judges, which she said made the courts too political. sandra day o'connor was a pioneer, the first female justice who held the court center for more than a generation. laura jarrett, nbc news, at the supreme court. >> laura jarrett, thanks so much for that important report.

time now for nbc money minute. >> and a big shake-up could be coming to streaming. steve covack joins us now. hey, steve. >> yeah, an indiana judge dismissed a state lawsuit over tiktok over child safety concerns. the lawsuit was filed in december last year and alleged that the company made false claims about the safety of user data and age appropriate content. similar lawsuits are still pending in arkansas and utah. meanwhile panera bread filed to go public again. the financial times reporting that the restaurant chain has been looking to go public through an ipo for many months now. the company was public for more than 25 years before going private in 2017 through a $7.5 billion deal. and apple and paramount are in discussions to bundle their streaming services. that's according to a wall street journal report. sources telling the journal the company has talked about offering a combination at a

discounted price. both companies have been raising individual prices in order to compete with other streaming giants and turn a profit. send it back over to you. >> up, up, and away we go those prices. >> steve, thank you. thank you. well, coming up super soaker. parts of the west coast are bracing for drenching rain and heat and snow this weekend. meteorologist bill karins is tracking the storm. tracking the storm. plus felicity imagine if you could get ahead of your ibs-c... by treating it with linzess. then you could start proactively managing your constipation with belly pain, and begin to find yourself a little further away from the symptoms that keep coming back. say yess to linzess. linzess is not a laxative. it's a once-daily pill that helps you get ahead of your symptoms. it's proven to help you have more frequent and complete bowel movements. and helps relieve overall abdominal symptoms - belly pain, discomfort, and bloating.

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welcome back. if you are are anywhere in the pacific north west this may be a good weekend to stay home. multiple storms are headed toward the region, and they're packed heavy rain and snow. here to explain it all nbc news meteorologist bill karins. bill, what's coming, and when? >> yeah, on and off all weekend. sometimes you're not going to want to be traveling especially the high elevation passes with this first storm. by the way, the storm has been entrenched in hawaii. you can see it's spinning south here. the first storm going to come in later tonight and be with you early tomorrow morning. we already have flood watches up for about 8 million people. all coastal locations, washington, oregon, including portland and seattle areas. it fear is we're going to get the heavy rain and then we're going to get the snow. as the snow levels rise and gets warmer, then that snow is going to be melting, too. that's all going to head into the rivers for our second storm sunday. so that's when our greatest

fears will be for the maybe moderate flooding. although right now it doesn't mean we'll get to major in many areas. we're also going to get a ton of snow. almost all of the high elevations here throughout the west are going to get dumped on. great for the ski resorts, bad for anyone trying to travel. how much rain are we talking about? it does look like coastal sections and any elevations, we're talking about cascades, 7 to 10 inches of rain. this is significant two-punch storm coming in. and as far as the snow goes, someone will get 3 to 4 feet of snow especially in the mountains of wyoming, it also looks like in the cascades. anyone traveling over the weekend the pacific north west by far. >> i hope everyone stays safe and heeds your warnings. bill karins, thank you. a it was a scandal that captured the nation's attention. dozen of high profile and celebrity parents accused of paying top dollar to get their kids into college. now for the first time we're hearing from actress felicity huffman who served time in prison nearly four years ago.

nbc's steech steve patterson joins us now. steve, are all of this came to light back in 2019. remind us who was involved and tell us what felicity huffman has to say now. >> you might remember from 2019 the federal government named the operation into all this operation varsity blues. essentially this guy got some of the most famous and powerful people together and helped them cheat their kids into college using fake test scores, using false sort of athletic scholarship profiles, all in an effort to cheat the system. his name was rick singer. he's a college fixer, and he helped people like lori loughlin and of course felicity huffman now speaking out and saying essentially she hired him as a college counselor. he would plant the seed you know what, your daughter is not going to make it, how about this scheme. and instead of saying no, she said yes. here's more on why she's recently giving this tell-all interview. listen to this. >> i had to give my daughter a

chance at a future. and so it was sort of like my daughter's future, which meant i had to break the law. >> for her part she did 14 days in prison, 250 hours of community service. and as part of that she work would a group called a new way of life, which helps incarcerated women after their back out on the street. that's the reason she said she's speaking out to shed a light on something more positive. >> steve patterson, thank you. coming up my exclusive interview with the surriver of a you'll find them in cities, towns and suburbs all across america. millions of americans who have medicare and medicaid but may be missing benefits they could really use. extra benefits they may be eligible to receive at no extra cost. and if you have medicare and medicaid, you may be able to get extra benefits, too, through a humana medicare advantage dual-eligible special needs plan. call now to

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or ketoacidosis. ♪ far-xi-ga ♪ good friday, everyone. this is "the fast forward." i'm janelle wang. the fighting has resumed in the middle east. before the end of the cease-fire, hamas did release some hostages. one of them is a woman with ties to the bay area. ginger conejero saab spoke to the family. >> reporter: the last time we spoke with yellel, she was making a plea for the release of hostages. she said this time they can have a shred of relief. >> the return is helping us to take a deep breath. the fight is not over. >> reporter: her husband remains in hamas captivity. both were kidnapped and taken hostage by hamas on october 7th. after 53 days in darkness and

captivity, ramoan is free. >> we are hugging her. a long, tight hug telling her we are so happy. so incredibly happy. >> reporter: fighting resumes after the seven-day temporary truce between israel and hamas has ended. >> she's speaking about her husband. yes, but my husband is there. i told her, we fought for you, we will fight for your husband, we will fight for the other hostages that are still in captivity. >> reporter: in the seven days fighting was paused, more than 100 hostages, mostly women and children, were released. their plight now slowly coming to light. >> when they were released two weeks after being captured, there were wearing the same clothes they were wearing on the day they were kidnapped. ask yourself if they had access to shower or to brushing their

teeth. right? you can think, she was held longer and longer. what does it mean if you don't have access. >> reporter: the details of her captivity are not the focus now. moving forward is. >> there's no winning without having hostages back. >> reporter: she remains in israel there to support the family and continue calls for all hostages to be brought back home. ginger conejero saab, nbc bay area news. >> thank you, ginger. on to local news. bta is signing a lease agreement allowing developers to go ahead with plans for new housing units. it will be part of a transit village in san jose. the mayor was on hand for the announcement. he said embracing mixed use and income units is the only way forward for the city. >> it's only going to be possible by embracing mixed use,

mixed income, particularly making it dense near well-served transit. that's the formula. we have to do that. >> he said the housing plan includes 40% of its upcoming units to be affordable housing. we are in the low 60s today. that should pick up slightly over the weekend. here is kari hall with our forecast. >> a look at our high temperatures today. it's going it reach into the upper 50s and low 60s. it may feel a little cooler than yesterday, but we are going to continue with sunshine. starting to see clouds moving in this evening. the north bay may see spotty rain for later today and also for tomorrow, with not much of a change temperature-wise across the bay area with events going on for the holiday weekend as we go into the month of december. for sunday, it may be a touch warmer as we get a mix of sun and clouds.

the rain chances start to go down before we go into early next week. we will talk more about if we do have rain in our forecast looking beyond in our seven day forecast coming up in about 30 minutes. >> thanks, kari. the annual holiday train along the peninsula is back. santa and his elves will take a ride this weekend. it's decorated with more than 75,000 lights. it will visit nine stations between san francisco and santa clara on saturday and sunday nights, providing holiday entertainment and collecting toy donations for local children in need. the train starts tomorrow at 4:00 p.m. in san francisco and will end in santa clara. on sunday, it will start in san francisco again at 4:00 and end in memo park. check the website for the list of stops and what time. the big game this weekend. the two best teams in the nfl square off in philadelphia. if san francisco wants the top seed in the nfc and a bye in the playoffs, it must knock off the

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get fast, powerful cough relief with robitussin, and find your voice. ♪robitussin♪ bottom of the hour now. here's some of the stories that made headlines on nbc news daily. the cdc is warning americans about a growing outbreak of salmonella linked to cantaloupe sold across the country. the fruit has been linked to at least two deaths and more than 100 illnesses in 34 states.

the recall includes precut cantaloupe sold at trader joe's and sprouts market. and also recommend staying away, but given the scope of the recall officials say if you are unsure about the source source of your cantaloupe, best to just throw it away. a massachusetts air member has been identified as crew member in the osprey crash off the coast of japan. he was one of the eight umembers and the only one found so far. he leaves behind a wife and two young children including one juks six weeks old. the cause of the crash remains unknown. and montana's ban on tiktok has been blocked. a federal judge ruled the ban unconstitutional. the state was the first in the nation to try to block access to app over concerns it put user data at risk. the ban was supposed to go into effect next month. montana's general office says it plans to continue defending the law. since the start of the israel-hamas war there's been an

alarming rise of incidents of harassment and violence against arab, muslim, palestinian and those perceived to be in those communities. one of the most recent incidents involves three men shot by a gunman in vermont. the three friends were here studying at colleges in the u.s. and visiting family over the thanksgiving holiday, but a time for gratitude quickly turned to horror. one of the students is out of the hospital and i spoke to him earlier as part of our nbc news special report i'm hosting tonight as part of our fear and faith, palestinian in america. here's kinnan in his own words of what happened in that shooting. >> we see this man standing on his porch looking away. he turned around and as soon as he saw us, he ran down the steps, pulled out a pistol and started shooting. he first shot my friend tahseen, which i soon heard the thud of his body on the ground and him start screaming. and that was my signal to run.

then i soon heard another pistol shot while running hit hisham, and his thud -- hit the floor. so i jumped the fence and i believe that's when he shot me. and i hid behind the backyard of a random house for about, like, a minute or two. just trying to gather my thoughts, and i was shaking and genuinely believed both my friends were dead. after gathering the courage like, all right, he could be after me now. or if my two friends have any chance of surviving i need to call 911 as soon as possible. i kind of ran slash limped my way to another house behind the backyard of that house across the street behind it. the house had a lot of windows, and i saw people inside so i knocked the glass.

i was like, please come out. i need y'all to come out. and they stared for a bit and they realuckitantly came out. and jfs like please, both my friends are shot, they might be dead. i need y'all to call 911. and they're like okay, okay. and they told me sit down on one of benches outside. when i sat down i felt a sharp pain on my backside, so i kind of put my hand behind my back. i -- i looked at my hand after and it was soaked in blood. that's when i was like, oh, i was shot as well. i told the family to please get an ice pack or something, i need to stop the bleeding because i was starting to lose consciousness from the amount of blood i was losing, running down my right leg. after putting the ice pack, the police came really quickly. and they came so fast because turns out hisham while he was down after trying to open the phone with his code he couldn't

because there was too much blood on the phone, he was able to use -- use the emergency sos which probably directly saved both their live. kinnan is recovering today. his two other friends remain hospitalized, and the hospital tell me this morning they are in fair condition. doctors have told the family of hisham, however, one of injured, that he may never walk again. and ellison, this is just one of a number of incidents of violence against arab americans, muslim americans we've seen since the start of the israel-hamas war in this country. >> zinhle, i want toed ask you about that. the rise of harassment against arab americans, palestinians, muslims, they are on the rise. >> according to the council there's been a it 16% increase in complaints about islamaphobia and anti-arab incidents just compared to last year. and if you look closely at the actual break down of those numbers, the biggest offenders

are reported free speech violations, employment discrimination, hate crimes, and bullying. of course we've seen that play out in videos online. we've covered some of those stories here. and it's really difficult for these communities right now. ellison. >> zinhle, all of the harassment and violence it is having a major, incredibly painful human effect. but there's also a political effect, too. >> and it's critical we never miz that. in november we heard from president biden. he launched a first of its kind national strategy to actually combat islamaphobia. the white house also establishing an interagency task force to step up efforts to fight back not just against islamaphobia but also anti-semitism and other form of bias around race and ethnicity. and it all comes as we cover on this show as many urban americans have expressed feeling betrayed by the biden administration politically during the duration of this war. many in the community feel they say they show up for biden in 2020 but the administration is not doing the same for them right now.

ellison? >> zinhle, you are such a phenomenal journalist, you are one of the few and very talented people who can report, facts, details so thoroughly and also bring in the human side, the compassion, and so looking forward to seeing the rest of your reporting tonight. this is phenomenal important work. >> ellison, thank you. and i share the sentiments for you and from you. and please to all watching join me tonight. i'll have more from my interview with kinnan and an expert in tonight's special, tonight at 9:00 p.m. eastern streaming right here on nbc news now. before you book your next trip, there is one more thing you might want to look into. an nbc news investigation reveals a potentially deadly danger lurking invisibly inside some airbnbs. >> when sebastian won a full scholarship and moved to brazil last year, his mom, rosa, couldn't have felt more proud. >> he was the kind of person that really did everything that

he wanted to do. >> but just a few months later sebastien's family got a message from the host of the airbnb where he'd been staying. the 24-year-old was dead. >> all i can describe is like a bomb dropped on me. and i could tell my heart broke at that moment. my heart died with him. >> the killer, carbon monoxide poisoning. carbon monoxide gas has no smell, no color, no taste. sometimes called the invisible killer. it's made when fuel is burned in things like cars, gas stove, and water heaters. in high concentration it can be deadly, which is why detecters are critical. according to a tectical report from rio dugenero police sebastien airbnb had four times the maximum acceptable carbon monoxide levels and no detector. >> my son didn't have to die. >> an investigation by nbc news has identified 19 deaths since 2013 at airbnb properties involving alleged carbon

monoxide poisoning. all of those deaths happened outside the u.s. while nearly every american state requires detecters in some residential buildings, international guidelines recommend a detector on every floor, but regulations differ by country. after a death in taiwan in 2014 airbnb said it would require hosts to install carbon munauktside detecters by the end of the year. nearly a decade later, there's still no requirement. >> when people rent those spaces, they expect, again, a minimum level of safety and protection. and without a carbon monoxide alarm we can't be sure that we're going to wake up the next day. >> airbnb says safety is a top priority, describing incidents as exceptionally rare. for hosts the company encourages the intlgz of detecters and offers a free one. so far giving out nearly a quarter million detecters. for renters airbnb provides a search filter to find only homes with carbon monoxide deect iters installed. there are three ongoing lawsuits

right now including one filed by sebastian's family. >> how much does it cost the life of the person? so i think they need to change their policies. >> rosa now pushing for airbnb to require all properties have co detecters, working to honor her son's legacy by fighting for change. hallie jackson, nbc news. former president donald trump can be sued for inciting the january 6th riot at the capitol. a federal appeals court unanimously rejected his claims of presidential immunity. >> the ruling clears a path from several civil lawsuits from capitol police officers and lawmakers to go forward. those cases have been on hold while the appeals court weighed the issue. danny cevallos joins us here in studio. danny, to be clear this does not mean the president was liable for the riot, just that he can be sued. the appeals court ruled mr. trump was acting as a candidate and not as a president during his january 6th speech urging supporters to go to the capitol.

and the court's opinion says in part, quote, the president does not spend every minute of every day exercising official responsibilities. and when he acts outside the functions of his office, he does not continue to enjoy immunity from damages, liability just because he happens to be the president. what do you make of the court's ruling? >> the court concluded that former president trump is not immune from a civil lawsuit, but he might be immune from civil lawsuit. what do i mean by that? this is a opinion, a decision on a motion base cleon the pleading. so if the standard is very favorable to the plaintiff at this stage. in other words, the court takes the pleading, the complaint and says we're going to assume everything in here is true mow matter what you say, trump, so just in this thought experiment assuming everything in this complaint is true, then you can't throw the case out based on immunity. but later on after the facts are developed, after there are depositions, when we get to the end of this case, you name for what's called summary judgment

which is another way to throw a case out. and then if you again those facts, you may be immune. we're just not saying you're immune now because the court's standard is very limited here. they look at the four corners of the complaint and say if all this is true, does he have immunity. and at this stage the answer is no. but the quote was very specific, later on it may be yes. >> at this stage it's no but we're likely to see an appeal from the former president trump. what is the chance it goes all the way to the supreme court? >> in these cases you give the advantage to the defendant in term of appeal. these are issues that the supreme court may be interested in. it fits that category of some novel issue. not everybody gets to go to the supreme court. the supreme court has to be interested in what you have to say. and if it's something that's a well-settled area of law, your chances are not so good. everything involving trump is not settled area of the law. >> danny cevallos with the

latest. coming up, just breathe. you'ring to it this very second,

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when crow feel life out of focus always return to basic of life.

>> what praying? >> breathing. no breathe, no life. >> no breathe, no life. and that of course was the brilliant mr. miyagi. and in today's mental health check we're focus ogon just that, breathing. >> proper breathing brings better health, preventing insomnia, helping us control our emotions, and also improving our attention span. joining us now is health and fitness expert. stef, when are we breathing okay? and talk to us about how taking time to breathe can actually help. >>, you know, a lot of people don't want to sit down and meditate, which is fine. but all you have to do is just focus on your breathing. so many of us just breathe automatically, but this is just one of our bodily functions we can control as well as have it happen oughtt mackly cliek while you're work or talking. if crow just take a little breath break.

so i like to have you do belly breathing to start. hands on your belly, breathing in, and filling your stumming up and feeling the air rise up to your chest, and slowly exhale through your nose and release your chest and then your belly. the reason we start belly and then chest is because many of us are chest breathers. and that can lead to anxiety, a bit of panic, feelings of stress. so you really want to deepen that breath and start with that belly breathing to get your nervous system to say, okay, i can relax. she's allowing me to calm down, take it more slow, and be able to come down out of a stressful situation. i recommend doing that in the middle of your day, not while you're talking. you could do it while walking. but really just sit and lie down and take five of those deep belly breaths. >> yeah, like a reset. >> you're talking about shallow breathing if you're just breathing from your chest. talk to us how we can do the deep breathing. >> i like to have people do

alternate nostril breathing, which sounds silly. you plug one nostril and breathe in through the other one and people watching can do this with me. and you plug the other one and breathe out. and this is really balancing out the right and left side of your body, your brain, and also again connecting that breath with your body so that you feel you're in control of it. so breathing in from one nostril, then plugging it and breathing out through the other one and doing that about five times is something i recommend you doing after you send an e-mail, after you hang up the phone, or even after you finish working on a project. >> there's another technique you mentioned earlier called box breathing. i've never heard of that but what is it? >> this one is my favorite because you can visualize like a box. so you're going to breathe in and count to three or four. so breathe in, hold your breath for those same amount of counts, breathe out, and then hold your breath again. like you're creating a box. so if you close your eyes, you can visualize this box,

breathing in for the four counts on the bottom, holding it as you rise up, then breathing out along the top, and holding it as you go down to the bottom again. so creating that box with your breath. >> and i love these mindful techniques that exist in our bodies because i think so often we turn to caffeine or something else to give us energy or calm us down. you can practice deep breathing, but what other techniques can support us? >> a lot of us turns to our phones and social media to relax. and i don't need to take your phone out of your hand. you can do these breathing exercises while you're scrolling on social media. other habits i like to help people do, do this lying down or trying to fall asleep. do a few of the belly breaths. or while you're at work roll your shoulders and breathe in as you bring the shoulders up and out as you bring the shoulders down. you can do gentle twists. breathe in to one side and breathe out when crow go to the other side, and really integrate that mindfulness with that breath and body. because that is a form of meditation, but you're not just

sitting still and feeling stiff and uncomfortable. >> can you do this sort of thing exercising? is there a way to be calm with exercise? >> absolutely. breathing is huge when it comes to working out. when you're doing strength training or cardio, you actually want to breathe in through the nose and out through the mouth. when you're stretching, warming up or cooling down, i like to have my clients do the stretching as a yoga stretch. breathe in through the nose and out through the nose and calm down and release the muscles and the stress out of your body. the stress out of your body. >> i feel calm just talking to [coughs] when caroline has a cough, she takes robitussin. so, she can have those one on ones again. hey jim! can we talk about casual fridays? oh sure. what's up? get fast, powerful cough relief with robitussin, and find your voice. ♪robitussin♪

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get fast, powerful cough relief with robitussin, and find your voice. ♪robitussin♪ hi, everyone. welcome back to "the fast forward." we will start off with stories you need to know about. the funeral for the sister of chavez took part today. developments in the deadly shooting at an east bay house party. last night oakley announced the arrest. they expect the man to be charged for the shooting. they say information obtained from an earlier arrest led investigators to the suspect. that happened october 21 outside a crowded house party. a 16-year-old student was killed and three other minors were hurt. for the second time this week, an east bay oil refinery is being issued a violation

notice. they are citing the martinez refining company for the flaring wednesday. earlier this week, richard monday's chevron refinery received four violation notices. in the martinez incidence, they issued a public nuisance violation. the air board is not ruling out more violations. the funeral service for the late sister of chavez took place this morning at st. john church. temperatures should pick up slightly over the next few days. the coastal areas could be in for rain. here is kari hall with our seven-day forecast. >> we are still feeling cool temperatures around the bay area after a chilly start. our inland temperatures head to low 60s today. then for tomorrow, it's going to be partly cloudy and maybe even mostly cloudy for the morning

into the afternoon. a slight chance of rain with the north bay seeing the best chance of getting in on some wet weather. then on sunday, we are partly to mostly cloudy once again. slight chance of spotty showers. it looks dry to start out early next week. temperatures come up a few degrees during afternoon. toward the end of the forecast, late next wednesday into thursday, we may see the rain coming back in the forecast. watching out for san francisco for some spotty coastal showers on saturday. on saturday. >> thanks, ♪ heatin' up the kitchen ♪ ♪ we got somethin different ♪ ♪ spreadin' good vibes all day ♪ ♪ livin' in the golden state ♪ ♪ nada se puede comparar ♪ ♪ livin' in the golden state ♪ ♪ vive en el estado dorado ♪

today is the 35th annual world aids day. santa cl clara will pay tribute. close to 4,000 people live with hiv countywide. hispanicings and latinos account for six in ten new cases, that's despite representing 25% of the population. another group that needs help with the virus, the elderly.

that's because people with hiv are living longer and have a relatively normal life expectancy thanks to new medicines developed in recent years. health leaders say as a result, more than half of those in the county with hiv are over 50. >> of course, with aging, you start having other health issues. ensuring they get treatment not just for hiv but for other things like diabetes or any other illnesses that they may have. in terms of non-medical needs, there's social support needs that aging populations have. we aim to connect them with peer support groups, other social services like transportation services are also needed. i think it's ensuring there is this holistic care for medical and non-medical needs is important for the population. >> here are some events happening in the south bay. the aids memorial quilt, county and city flag raisings, a

candlelight vigil. have a great afternoon. when my doctor gave me breztri for my copd things changed for me. breztri gave me better breathing, symptom improvement, and reduced flare-ups. breztri won't replace a rescue inhaler for sudden breathing problems. it is not for asthma. tell your doctor if you have a heart condition or high blood pressure before taking it. don't take breztri more than prescribed. breztri may increase your risk of thrush, pneumonia, and osteoporosis. call your doctor if worsened breathing, chest pain, mouth or tongue swelling, problems urinating, vision changes, or eye pain occur. ask your doctor about breztri. when moderate to severe ulcerative colitis takes you off course. put it in check with rinvoq, a once-daily pill. when i wanted to see results fast, rinvoq delivered rapid symptom relief and helped leave bathroom urgency behind. check. when uc tried to slow me down... i got lasting, steroid-free remission with rinvoq. check. and when uc caused damage rinvoq came through by visibly repairing my colon lining. check. rapid symptom relief...

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i'm craig melvin, and this is dateline daytime on nbc. something is wrong here. the system doesn't want to acknowledge that they made a mistake. but you made a mistake. a detective was like, you're going to tell us who did this. and i'm like, man i ain't did nothing. you hear the judge say, guilty. everything just froze. narrator: two brothers convicted of murder fight