was a bit better than the facial would have been my 2nd favorite ok your question 2 of the recovery methods work don't you think the ice bath was the best that was what got the biggest improvement between before and after for much less not bad that was the impression i had to you know you know good christians going to go out in patches of water but while kim can stick with the more convenient facial well. this doesn't all back it's in the middle of the day if you're having a nap come on this is germany you have to work no time for napping yeah netting is not normal in germany but then asia is connected with performance because the logic is you perform very well before the lunch time and then you're getting the power nap after the lunch and. connection between net and power and power on it off of an app you have more power and it's very good for the whole afternoon so

from a psychological or physiological point of view it's important and it's even healthy to do some kind of napping during the day yeah definitely starting the day and then before the lunch me you could do a lot of 'd work and perform and then lunch and directly after the lunch we have time throughout the already tired and only 20 minutes power nap and the afternoon was wonderful but what isn't right i mean is it just 20 minutes like you said or can i sleep for say 2 hours because it's crazy yeah that's really important to understand 20 to 30 minutes is perfect after 45 minutes your brain going in. the face and after that sleep phase it's very hard to wake up and very hard to concentrate and that's very important to split and finished after 30 minutes. in many cultures now. happening is a way of life in china is even

a basic right people are allowed to for one hour a day and in some asian countries they even didn't the lights so the office employees can get there whereas in france they don't sleep they eat with a bong up the team. taking an afternoon nap at work isn't really done in germany your colleagues will just think you're lazy but. the opposite is true if you take regular naps then you're ahead of the game you'll see it boosts your performance and your efficiency for the rest of the day. is going to try it she runs a daycare center at 7 in the morning it's already busy there are 100 children here and it gets pretty noisy. is taking an afternoon not even an option. if things are. taking a daily now will be

a challenge for sure but i'm so motivated by the prospect of some relaxation that i'd like to try. for the next 5 days gabi will take a 30 minute mid-day now she'll keep a video diary to document how it goes. will a short snooze help her get through the day better she's hoping to answer this question under the guidance of martin corner a sleep specialist at a hospital in the german city of cattle. completely natural drop an hour efficiency in the course of the day it's completely normal it's an after lunch drowsiness that kicks in around 1 o'clock or $130.00 at night and i don't think there's anyone who wouldn't be able to shut their eyes for a few minutes and rest we need to give in to it it's how nature made us and what nature decides of is usually right. now being gives our brain an opportunity. to recover it allows for the production of stress reducing hormone. it

helps metabolic processes it helps disperse harmful substances in the brain it supplies cells with glucose and fat and it also helps parts of the brain regenerate . that's the theory so how does gabby feel after 2 days she's already noticing a difference a mess was not it was quite hard on the 1st day i really had to concentrate and i felt like my mind kept wondering. but on the 2nd day i realized you need some discipline and that i just need practice. is where and how you nap important is a chair in a pillow all you need. and everyone's different some people need earplugs and i'm asked to fall asleep in the middle of the day others just need to recline their office chair there are a few tricks you can use salvador dali apparently like to hold the spoon in his

right hand when it slipped out of his hand and fell to the floor that's when his siesta was over and he'd get up and go back to work with. her 5 day experiment has talked up be a lot but when she visits the fleet of oratory she says she never felt that she slept very deeply. doesn't matter that i didn't speak deeply with children we always feel that the main thing is that they rest even if they don't fall asleep does that apply to adults too. who do you get applies to adults as well as children and it doesn't have to be a deep sleep what you describe just fine you just need to doze a bit. here in the sleep the experts are going to say it's not having any effect. rate brain waves are measured for 30 minutes. results of an evaluating it. is in france the

price. as you can see you are awake a bit at the beginning but not for long a maximum of 2 minutes but then you started to doze than sleep stage one some people still feel awake in this stage while to others it feels like sleep then you are briefly in sleep stage 2 which is a light sleeper that's what a perfect midday nap looks like. india you don't need a deep sleep or rem sleep if a light sleep is enough to have a revitalizing effect. so i strongly advise you to keep napping well done. even day taking a nap it's hard to fit in around work responsibilities gabi has learnt that it helps her calm down and regain strength.

let's talk about recreation time and about a vacation so how often should i go on vacation. day between 10 and 14. because quality over quantity holiday topic the best one per year and then. and so on and that's the best way to. have your whole year and what if i don't have time for any vacation is there anything like an emergency re creation i could use. yes. go for a run. or read books. yeah

50 through ups. combination. with no time for and always try to win the game yes. our you take you re creational walk through the woods this is a wonderful way for relaxation and it comes for free and it keeps various problems that day or you do it like a professional and try sharing your crew which is japanese for forest bathing. time spent in the woods a tonic for the soul 'd the fashionable term is forest bathing. it's so lovely i used to love this when i was a kid. there. mindfulness exercises performed in nature it's based on buddhist principles immersing oneself in the moment and experiencing it consciously but without judgment it's been shown to reduce stress.

practicing mindfulness in nature it's believed to intensify that positive effect. brain research achmet karim has demonstrated with test subjects that being in nature does this. view of nature lowered blood pressure and slowed the pulse and. nature can trigger the parasympathetic nervous system this promotes the rest and digest response that calms the body down after stress or danger has passed. we tend to spend a lot of time grumbling and fretting over problems telling yourself you don't want to obsess over a problem doesn't work but when you're in a forest and you contemplate nature consciously with all your senses and you see it off listen to it touch it and so on then you actually notice the sympathetic nervous system shutting down and the parasympathetic. nervous system activating the

fear of. this effect is what experts call effortless mindfulness all you need to do is gaze at the leaves and shadows and it's interesting to see the effect such an effort the sec tea party can have. just connecting with nature and being in the moment. mindfulness exercises a similar we suspend judgment and simply observe the moment there's no scientific evidence that they're more effective when performed in nature. but what we do know is that spending time in the forest tends to make us more active and physical activity has been shown to positively affect our mind and body. so now i will recover with a strong walk what about you i would pay $1.00 coffee and my favorite part

of my year or 2 or elect of the soles are the good things so much of this talk today thank you thank you and this concludes our show today and receive other again next weekend until then let's all try to stay relaxed and in good shape whew. hew.

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this is g.w. news one from berlin coronavirus forces israel back into locked out. prime minister benjamin netanyahu says tough new restrictions will take effect on friday as the main jewish holiday season begins israel currently has one of the highest infection rates in the world also on the program. battleground bello's more mass protests as anti-government demonstrators step up the pressure on hardline leader oleksandr look at shinnecock. endless. ortiz warned there could be mass fatalities

as wildfires ravaged 3 u.s. states thousands of people who fled to safety are now returning home to scenes of devastation. american tilton welcome to the program israel has become the 1st country to announce a 2nd national lockdown to combat the coronavirus it comes after a surge of new infections topping more than $4000.00 in a single day the highest rate since the outbreak began. prime minister benjamin netanyahu said the new lockdown will begin on friday and last for 3 weeks spending over the jewish holiday season which is usually a period of religious services widespread travel and large family gatherings. reporter jill dougherty joins us now he's been following this story for us so joel

tell me what exactly prompted this new lockdown announcement well israel is really battling its worst ever outbreak of the corona virus pandemic and the numbers tell the story here we can have a look at them now the number of daily new infections has shot up back in march it was in its low hundreds that's when israel implemented its 1st lockdown basically becoming the one of the 1st countries to completely close its borders which had the desired effect the numbers went down almost 0 but then the country eased its lock down some say too quickly and we see that spike in new infections reaching 4000 a day in recent days which is really a worrying and dramatic spike and israel now has the 2nd worst concentration of coronavirus by population health authorities have sounded the alarm saying that hospitals are at capacity in fact double that capacity and they have called for action so we can hear now from the prime minister benjamin netanyahu about why his cabinet decided to call for this new lockdown. on thursday they waved

a red flag ministry executives and hospital monitors have warned us that death rates are forcing the up occasion of immediate measures part of the medical stuff in the hospitals are overwhelmed. well israelis now have a few days to prepare for that lockdown it stops on friday it's jews or last at least for 3 weeks and during that time israelis will not be allowed to move more than 500 meters from their homes shops and schools and many businesses will be closed only some supermarkets and pharmacies will be allowed to stay i've been under severe conditions so this is really is a return to the kind of conditions that many people had thought were behind them so what are support for these measures actually look like in israel is facing wide support among the population it's not being received very well and particularly amongst the all that oaks population and that's because this is happening right in the middle of the israelis high holiday season the jewish high holiday season it's

going to encompass several important dates such as pool and these are dates when many people usually go to the synagogue or meet friends and family and they won't be able to do that and as a result the oath of office community is really speaking out against this in particular one government minister an ultra orthodox jew who has resigned his position in protest and it's a bit of a political gamble for the prime minister benjamin netanyahu could because he really has relied on the support of that community in the past but for him to do nothing in the face of that massive spike would also be a big political gamble all right let's stay with the prime minister right now i mean benjamin netanyahu is actually facing a head wind back at home in israel isn't he saying major demonstrations every week at the front of his house in jerusalem the crowds call for him to resign now that's because of a combination of factors the coronavirus handling is one issue that they're upset about but also there's the corruption allegations that are still hanging over his head we're looking at pictures now of the demonstrations from last saturday and

we've been seeing these things basically every weekend for the pos few months or so with this new lockdown at least these demonstrations will be off the streets now. the prime minister is battling this at home he's actually flying off at the moment to washington where he will be soon signing in a cold with buffering to normal normalize diplomatic relations he's getting some criticism from other arab countries over that all right. thanks for keeping us up to date. all right let's have a look now at some other stories making news around the world. the world health organization has reported a record one day rise in cases of the coronavirus around the world just under 308000 positive cases of the virus were reported to the w.h.o. in the previous 24 hours india the u.s. and brazil accounted for the biggest increases in new case numbers. the turkish

research ship at the center of tensions with greece over contested territory in the eastern mediterranean has returned to waters near southern turkey greece says it's a positive step towards easing the dispute over oil and gas exploration but turkey says the ship's return is not a sign that it is backing down software giant oracle has won the bidding war for tick tocks u.s. operations that's after microsoft said its offer for the popular video app had been rejected tick tocks owner hoped the deal will appease u.s. president donald trump he's threatened to ban tick-tock unless the chinese parent company sells its u.s. business. security forces in belarus have detained hundreds of anti-government demonstrators during the latest mass protests in the capital of minsk more than 100000 have joined marches as the daily rallies and enter their 6th week the protests highlight the plight of those detained on suspicion of trying to overthrow the authoritarian leader alexander lukashenko. this time riot police were

out in force in minsk ready and waiting to pounce. they sprang into action as soon as demonstrators began gathering. the interior ministry said hundreds of people were arrested for displaying offensive symbols and messages 2. one woman shouted shame. but security forces were soon outnumbered by demonstrators. an estimated more than 100000 people heeded the call to turn out to show their support for leaders of the opposition. some protesters chanted we are the power and. your fired. words directed at president alexander. who the opposition accused of stealing last month's election. again with top security officials to discuss what they see as menacing drills by

nato countries and bella who says western border. is due to travel to russia on monday for postponed a face to face talks with president vladimir putin the 1st since the mass protests ahead of the planned visit protesters demonstrated outside bello's embassy in moscow they're worried about possible russian interference knowing full well that the kremlin is watching the protest movement in belarus very closely. connelly has been following the day's events in minsk and has this update. this is our city. message and demonstrates is more than a $100000.00 people came out in the streets and meant for 50 or more than a month after brothers rigged elections and these protests are growing in spite of the brutal arrests of recent days in spite of a president who's given his security says this to do whatever it takes to end these protests instead people coming out with their friends their families and even their

children after 26 years in office alexander lukashenko shows no sign of being willing to listen to the people out on the streets of minsk instead he's cost them that the agents of foreign powers trying to interfere in belarus where this standoff is going is far from clear when you speak to people protesting many seem confident simply by bringing out more people are we there upping the pressure on the government putting it under intolerable pressure forcing it to use violence and to make mistakes that will eventually be down. firefighters in the u.s. are hoping a change of weather could help them battle huge blazes raging across several western states days of dry and windy conditions have been feeding the flames in oregon washington and california the wildfires have killed at least 33 people and officials are warning of possible mass fatalities. as full reports reports from vacaville in northern california where thousands of people forced to flee the

deadly fires have since been allowed to return home. nothing but destruction this is all that is left on the 5 acres of farmland in northern california where sorrow hawkins and her husband have created a little paradise over the last 17 years to go only 4 hours before everything was destroyed left are only shards of memories programmed mother's good china items they collected over decades the fire was coming across short grass it was coming across dirt there was no place that we knew for sure would be safe here in this barn sarah lost all her 17 baby goats to the flames we didn't have time to hook up the trailer. we didn't know that we were in any kind of danger no fires ever move this fast out here ever and just we weren't able to

save them you know. it's really hard because they're my responsibility. so that's. that's my nightmares. is how the fire got you know and when we came back the next day. i'll never forget seeing the burned bodies in the barnyard people like sarah living in this part of the world are used to wildfires but they have never experienced something like this year multiple mega fires burning millions of acres have been destroyed millions of residents have to live in talk seek air the whole west coast seems on fire some climate experts say climate change is smacking california in its face.

at the potomac college in claremont we speak with the director of environmental analysis miller human beings are driving climate change they're driving it because in fact we're on cars in southern california and elsewhere that we're pumping up wants to be air that's heating up the planet and the atmosphere and so when the fire started burning there actually burning as a result of our own actions several hawkings is not willing to give in and is already building a new barn knowing that the next fire might take everything away again. to 10 is now where austrians dominate team has won the u.s. open men's singles for the 1st time beating germany's alexander's fan of in 5 sets both players were vying for their 1st grand slam title overcame a 2 set deficit to defeat the head of 264-664-6376 his

victory marks the 1st time in the tournaments open era history that a player has recovered from losing the opening 2 sets to win the title. berlin's international track and field event staff took place on sunday was strict coronavirus measures meaning just a few 1000 spectators were allowed into the city's a one big stadium here's a look at how the event paid up played out rather in front of a less than full house. queues outside the berlin a lympics stadium the 1st time spectators were back for an event since early march 3 and a half 1000 must fans with personalised tickets were let in that's just around 5 percent of the capacity. and it certainly won't be as atmospheric and emotional as in previous years because there just aren't that many fans here but it will still be good. at this but we have lots of top athletes here and it's nice that they getting the support and can show us

a few fans some good competition these days that's quite 100 thing. inside the stadium the atmosphere was rather subdued. germany's more like i mean how both the reigning long jump world champion finished 2nd in front of the home crowd to gold by ukraine's marine a back room on shoot. but winning wasn't the only thing on my hamburgers mind with athletes also affected by coronavirus measures financially we were all tested ahead of time and as far as i know our no one was positive so we could all focus on the competition without any worries as there was disinfectant everywhere and we wore a mask in the rooms and hallways only taking it off when we were on the field so i think we were all fairly safe as in. the presence of fans seemed to boost some performers olympic triple jump champion christian taylor secured

a season best effort of 17.57 meters is stuff organizers say everything went to plan and they hope to be an example for sports events hoping to get bums back on seats. you're up to date now there'll be more news in 45 minutes time i'm aaron chilton berlin stay with us. beethoven incident just did to did do. did is it does about a 16 bleak truth. many rubber bands of stolen beethoven. and of course the subconscious always one thing is clear. is wildly popular. here.