10. Unlock the Power of Nasal Breathing for Better Health & Focus

Welcome back to another episode of The Lovable Survival Podcast. In today's episode, we're going to be talking about something a little, it sounds a little muddy. I fully admit this, I think it is, in fact, the exact reason I brushed it off, I never paid attention to it. And it seems as though in the many conversations I've had over the last couple of months with other friends and individuals, whether it's through catching up and seeing what they're up to, or they're a coach, or they're even in the field, I will tell you, every conversation around breathwork that I've had, has been incredible. I think 95% of people, including myself, brush off the term breathwork because it sounds like some Hocus Pocus, magical BS that is not worth listening to or not beneficial. And I will tell you, I are one, as turns out, was dead wrong. Now, before we happen, I do want to let you know on the new website for this podcast, which is podcast dot lovable survivor.com. On there, there's a menu item to leave a review, you can leave one right on the website, or you can leave one in Apple, it'll take you right to Apple, it'll take you right to Spotify. I genuinely would appreciate it. This podcast, you know, this is episode 10. We're doing pretty well. Things are on a good rhythm, I hope you are finding it beneficial. And my hope is that I hate begging for reviews, I'll be dead as honest. I feel like sucks. It's but it's a thing. If you believe this podcast would be helpful to another stroke survivor. Um, yeah, I think leaving a review would be helpful because they might be able to find it even easier. I do think it's a small enough market that if you're looking for a podcast on stroke, and hearing stroke survivor stories, or my take on the various things that I've learned along the way, yeah, it's not as crowded of a space. But every review helps. And, you know, shoot me an email podcast that locals or rely calm. Look to see how I could help out in some way, shape or form. Hopefully over the coming months as I continue to build out the community, I will be able to offer different workshops. And I bet at some point we'll be able to offer you know, maybe I can offer our workshop in exchange for a review, things like that. So I do you want to do something, but I don't want to do something that is like cheesy or, you know, it is kind of the same thing. But it's not the same thing. I don't ever want to just start offering gift cards for a review that just seemed hacky. But yeah, shoot me an email, I'd be interested in having a call. You know, if there's something I can do to help answer your question, definitely want to make it worth your while. I know it's kind of annoying to leave those things. So I'll say with that. Anyways, back to the show. So breathwork is definitely a term. A lot of people including myself, tend to brush off. And that's because it just sounds like a thing that is not worth paying attention to. I like I said I was dead ass wrong. I will tell you and I've I've said this before on my previous podcast. The eye opener for me was a couple of things, I think reading breath by James Netzer, it came out in 2020. Honestly, right around or right before COVID. So it's really interesting book that coincides with that timeframe. But yeah, it's uh, and I'll talk about that later because I do have a couple of books that I recommend because breathing is a really big topic. So I'm going to try to cover a high level today. You know, I think my take is if somebody just said to me, do you want to breathe better? Well, I of course, as a former smoker, a former drinker, somebody who's had issues Do a circulation breathing issues as like I had never really had an official asthma diagnosis. But you know, I was my love of allergies just a lot of crap. I'm never loved running until this year best test like six months. Um, so breathing has been a big eye opener for me. I learned to pick up things. Obviously breathwork is not something I jive with it sounds corny, it sounds cheesy. It sounds hocus pocus. It sounds awful. But if somebody said, are you interested in breathing better, I would of course, open my ears a little bit. And then take it one step further. Are you interested in breathing better? Here's how by doing breathing exercises. Okay, let's start the lesson. I don't know that I'm jumping way off the deep end. But I'm starting to listen when you say it that way. Then you kind of go into you know, have you? Have you ever? What have you tried? Mo I had tried nothing prior, I just assumed that when I quit smoking when I had my stroke, I just assumed that I would start breathing better. And to some degree, that's probably true. However, I saw many doctors over the course of a couple of years since my stroke. You know, last year was like year two and three. I think we're actually a little over a year three now. So we're like endevor for me. Yeah, red breath. That was an eye opener. I kind of just kept digging into the book because James Messer has a lot of resources that will point you to a lot of places after going through the whole book. I was intrigued. I just thought, Oh, well, I guess I could do better. And then I started kind of going down the rabbit hole. Which led me to some videos, which he has on his website that were listed in his book, and I'll put that in the show notes. Just a couple of videos and one of them was learning to how learning how to unblock your nose. Oh shit. You know, I remember as a kid as Big Boy most of my life, but I used Breathe Right strips in the 90s. And they were helpful. They really were they they help open up your nasal passages. You know, and thinking back I remember hearing my whole life breathe in through your nose out through your mouth. Yes, but also know and I'll get into that. Yeah, it was evident that breathe redshifts worked. They were just not perfect. And then when you sweat playing sports, they would fall off. So while they were good, and they still are helpful. They weren't enough. And so you know, down the rabbit hole I go. I watched his video about learning how to unblock your nose naturally. I'm in Patrick McGowan of oxygen advantage. She has a YouTube channel. He has a podcast. He has a website. He has live classes, he gets it. There's a lot of online. He's got a lot of courses and a lot of information. He's been studying breathing since the early 2000s, late 90s, early 2000s. I've met Patrick I've done his training. I've done his certification program because I got so into this. That is really been the number one life changing authoring thing that I've done for myself. Since my stroke now I don't want to I don't want to brush aside the work that I've done in physical therapy and occupational therapy. I have a long, long way from wheelchair to now running 75 miles a week. My team has been instrumental I don't want to discredit any of the work that I've done or they've done but I think breathing for me is single handedly be thing so far that has really kind of unlocked this next level for me, it is gotten me off of the plateau that I was on. And again between this podcast who will serve our brand and serve my other community larger brand that I'm building out survivor science is really both are about you know, finding those things that work for individuals, survivors who you know, just thinking you might not have come across or considered. But anyways, breathing is the one thing that really has been life altering and this happened Last year, so I was a little past year to kind of go in toward year three. And I wouldn't say this is a magic pill, but I would say, this is definitely been the game changer for me. Now, full disclosure I had, like I said, I used to be a smoker. So I sort of naturally fell into mouth breathing. And it's clear to me that that may have played a role more significant role than you might realize. And I'm only saying that because now that I've done all this research and spent a lot of time in in doing breath work and breathing exercises that I've done you know, I've tried Wim Hof, he's another one I'll talk about him later. This is one of those things go down this rabbit only to find a ton of information and says like my mind kept getting blown every couple of weeks at find something new and more new. And like I said, I worked with Patrick over at Oxygen advantage, and I haven't gotten officially fully certified because because I'm lazy and doing the the practical and our Dunn's practicals, I haven't really documented everything properly. So that's, you know, I'm just not a big role power. And I don't even really care about the certification, I just care about the information. You know, for me, and also for others, because I want to help. Part of the community is things like putting together workshops and things that, you know, taking the topics of this podcast and putting them into formats that work for other people, because not everybody's podcasts, like my wife, she's deaf, so she might benefit from a PowerPoint workshop with caption, or visual and audio. And some people are just like that, in general. You know, that's part of me building out the community level of things that give people different formats, but I'm getting off back already. So back to the breathing thing. I think for me, I'd always heard about nasal breathing. I knew it was better to breathe through your nose. I think I did not know how. How, how, and I guess I'd have gone down this rabbit hole. So it's not that mouth breathing is damaging. But like I was a mouth breather for 35 years, give or take probably around the age of five. That's when that research seems to show that young children tend to switch from mouth breathing, or from nose breathing, his mouth breathing because we're born, breathing through our nose. But it's sometimes at some point around the age of five, and switch. And that is a societal thing that has been evolution that a lot of this information is in James nesters book. I spend a lot of books and don't want to bore you with the over the overly involved science behind it. But yeah, I mean, I think we've seen in other areas of life that things have evolved over time, and they've either gotten worse or they've gotten off track. So here's a couple of things about mouth breathing, that really, they make sense, once you see it, and when someone tells you it, you don't necessarily correlate all these things to mouth breathing. Or at least I didn't and I think a lot of people don't or I would have been turned on to this much sooner. It's a reminder reminder, I worked with a number of doctors for a number of different things just beyond not even not even just stroke related. It was that I had a lot of other things going on. On top of the stroke on top of the MS I've had venous ulcers and my legs like I've had circulation issues. undiagnosed sleep apnea, you know, so this is these are correlated to mouth. But some signs you might be mouth breathing or like if you wake up in the morning with a dry mouth, that's a very good indication that you might be mouth breathing during the evening when you're sleeping and how you sleep during the evening affects your body and brain during the day. You know we talk a lot about attention and agitated mind that being distracted that is there's a lot of science behind the fact that that our breathing may you know it is tied to it causes an agitated mind because poor sleep feasor kind of interleaved daytime fatigue, brain fog. It's not just for people that are sharp survivors or breathing injury survivors or MS, it's just, you know, lack of a lack of sleep was daytime fatigue, because of the lack of focus or concentration, like, hey, an agitated mind, you're all over the place. I'm not saying that switching to nasal breathing immediately will fix all your problems. But I think if you consider long term effects, and if you're a mouth breather for 20 plus years, you know, and this has nothing to do, ultimately with size. There are physically fit petitive, Bajur, athletes that through my talk with Patrick, and different research and courses, like it is not. This is not just a big versus small people from this is this is everybody issue. And so yeah, I mean, there are things you could do pretty quickly to address these things. And I will say, on the other side, down, there's a diagram and I'm gonna put some links in the show notes. But yeah, we just kind of touched on some of the things that are tied to mouth breathing, but you know, nose breathing. With a little bit of time and a little bit of effort. I'm not talking an hours a day, I'm not talking 75 miles a week in terms of in terms of running versus nose, really, I'm just saying, with a little bit of effort, maybe 10 minutes a day of simple breathing exercises, and this depends on you and being honest with yourself. You know, I I sort of get that I was a mouth breather. I always knew I was the mouth breather, but I wasn't like a heavy. The guy sitting in the corner, making all sorts of noises. I was just kind of quietly, mouth breather, and I don't think I'm alone there. I may be the only one who's saying it. But I feel like I'm not alone. And I gotta be honest, I think a lot of people might be belt breathers and not even realize, I think I don't have the research in front of me. I tried to look for it for the podcast, but I think it's something like 60% of people Mallory for a good portion of the day. I could be wrong. That could have been a certain age, but I think it's one of those things like, and I'll get to this too, later in this episode, but like you can you can do some of these exercises, you can read some of these books. And if you're not a nice breather, you can easily switch you can start to incorporate some exercises that really kind of unlock the power of nasal breathing. And I I know this might sound corny, you got you have to take this for what it's worth. But I think some media things again, saying breathwork not helpful anybody saying Do you want to fix your breathing? Do you have these issues? Are you agitated? Do you feel tired during the day? Do you have brain fog Are you do sometimes lack focus, it may not be that your ADHD or ADHD you might be but to that, to that point, you know a little certainly I'm not I'm not dissuade anybody from looking into that and getting tested. But it also could be possible. I guarantee but like if you look into breathing and some of the calming effects of those breathing, just a general lead so calmer mind, I found even though I had been using the CPAP which is ultimately super helpful from the early days after the stroke. But in the last couple of months since I, I've kind of switched to more more concentrated nose breathing. I know I'm not doing it all the time, but I'm it's a much more it's, I've trained myself to the point where it's, I don't have to think about it all the time. And I'm now just doing more nasal breathing. Yes, sometimes they get off track. I'm just aware of it. Now. Somebody will correct it very quickly when I am out breathing. Also not doing it. 24/7 So that's a huge help. For me. As somebody who was a habitual mouth breather 24/7 Like I wake up feeling fresh, you know sometimes. Not always, but like sometimes not so much. But yeah, it's I have noticed calmer mind. deeper sleep when I do get to sleep. I'm there really had sleep issues that's that's the one area have never had a major problem. But yeah, don't wake up with dry mouth. So I realized that I am doing more nasal breathing movement and I wake up refreshed you know unless I just don't get enough hours asleep which is pretty rare now that kind of conditioned myself have that better routine. And I also allow myself to adjust if if I do work late LM I know she's she's kind of on board as long as I'm not taking advantage, she will let me sleep and allow my body to get that proper rest. But again, because I'm running because I've had stroke because I have MSG great there. And I try not to do it too often. Stay up late. And then clarity of mind laser focused nose breathing has really been a major game player and in terms of my running on you know, my overall health is a lot better. And I think since I switched to really concentrating on a nasal breathing more, I would say like 90% of my day is nasal breathing. I feel inspired I feel refreshed. Like I feel like every day I'm just, you know, obviously there's other things I'm not no longer drinking I'm no longer smoking. But because I've fixed my breathing and realized oh, by unblocking my nose I can do the nasal breathing like doing 10 minutes of nasal breathing exercise a day or sometimes more sometimes less depends on the day but like on the whole I'm getting a good amount of working out. I treat my breathing exercises the same way I treat I running the same way I treat gym the same way I treat other cardio you know whether that's something at the gym whether towels on the item peloton now 200 or 90 something days in a row. I've been running 170 sump. I mean, I'm losing track of these numbers. But I think that we update over the weekend. I think we'd like ones simply by running days in a row. I mean, I'm still six foot eight. I'm actually under 325 pounds when I keep saying 325 pounds, pretty close to like rather like that 300 High nine die 290s Right now I'm reluctant to go under 300 Till it's definitely solidly a solid 10 under right now it kind of fluctuates. And when you're a 300 pound to do six or eight, I will tell you, I could be very old five one day and I need to add five the next day. So until it's consistently in the twos I'm gonna stay with 300. But yeah, and then 300. Again, I can't give you a better testimonial about the power of nose breathing. Because all the things that our mouth breathing are now not things that I really have an issue with. On a daily basis, the way you see it again, it's an agitated mind for sleep, daytime fatigue. It's a lot of things a lot of us experience and we blame on other things like I have children. They're a pain in my ass. Like any other parent probably knows his kids are bad as those matter. They're 789 1020 You know, I would say slightly they are when they're 20 because they can drive themselves but they're not really less of a payment as so. Yeah, I think yeah, I mean, my smaller children still very much Orion me by older one does not rely on me as much for day to day things. But yeah, it's not really any easier. I've just I've adjusted my whole life as a result of the stroke and then the MS. But really, I gotta be honest, I can't say this enough. And I feel like beating a dead horse here but the power of switching making a concentrated effort to go from mouth breathing to nasal breathing has been a real significant difference and upgrade in my overall health and quality of life. Now, it sounds so dumb, it sounds so obvious, but I don't think it is because I think if it was I would have heard about it. For the first three years I didn't hear a peep out of a single doctor, a single therapist. Nobody really turned me on to this I I just kind of fell into it. I mean, I if I owe anybody a thank you I owe my sister a thank you because she's the one who recommended the book. Reminder she recommended to me 2021 A solid like year to year and a half before I read it. Yeah, and I just read it last year, I started going down the rabbit rabbit hole. And it's been a game changer for me ever since. Now, I'm not saying it's gonna change everybody's life the way changed mine, I had a lot of things wrong, I had a lot of things that were sleep apnea. I thought I focus concentration really was due to stroke, which may still be the case and it may still be related. S And I may still be ADHD. However, breathing it at least has helped me remove some of these parts of the equation. So my point is here, there is no there's no downside to reading a couple books out breathing. There's no downside to taking my word for this and going out looking at the research and figuring out Hey, am I am outraged? Or do I wake up with a dry mouth in the morning? Oh, maybe I am. I've used they make a tape that you can like, they make several different shapes, depending on your comfortable your level will come to your ability to Word. Anyways, there are a couple of tapes that if you're struggling to just keep your mouth shut naturally. If you make some sleeping tapes, some people may you know I caution you to test everything before you just do it. I also recommend you heed all warnings there are some breathing exercises that you know are better, or others. Some are not recommended if you're pregnant or you're like me, you've had a stroke. I mean, I kind of push the limits on everything. But I made sure that I don't want myself at this is joy isn't that uncomfortable. Or it's going to cause some kind of panic. So breathing is super powerful. But I will tell you, there's no rush. You know, take your time with these exercises. You know, there, whether it's box breathing, you know, inhaling exhaling, just just be careful when you're doing these things because you can get overwhelmed. So just ease into it. You know, find you are a mouth breather and you want to switch nasal breathing again, I think there are some smaller simpler exercises. I know it can be exciting to get into them when to find them. If you find that they're beneficial. Stay easy. Don't overdo it. Because this is this is one of those things too. We like once you go down this rabbit hole. If you find that we're a mouth breather and you're looking to switch Daesil breathing and you're finding the experience to be a good one. It takes some time. But it also is a natural thing. There's no like yeah, the time from getting the information, practicing a couple exercises getting the hanging out by exercise and started to see the benefits but the turnaround time is like honestly like I'm telling you, I don't even think I think a month into this. I went from a you know a much better shape guy. But I went from finding this all out last summer to practicing it every day for about two months. And I practiced with Wim Hof. I practice Patrick Magallon i There are a couple other books that are more vocal that are towards the end of the podcast but I really got into nasal breathing and I did all the research I found all the research I jumped headfirst into the deep end and I would say within two months of really putting some concentrated practice and effort here. It really upped my game. I I was doing the peloton already last summer at this point. But I went we're doing it like twice a day to do in like six rides a day and then I got so tired of the peloton that I started running. I was just like, Oh, I've fixed my breathing. I bet I could run and what do you know it's, you know, a couple. It's a couple of weeks of slowly progressing into running but and again, I'm not a like a hardcore marathoner. I'm not going to be the fastest guy out there because I have some physical limitations but The fact that I couldn't even run it all at 6325 is kind of insane to me. And I'm telling you, it's all because of nose breathing. It's all because I keep practicing that I, you know, into the nose out through the nose. The big thing, there's a lot of research behind that, that, you know, that sort of building out here that built in resistance. Breathing through your nose is is really beneficial. And I think again, for me, the big aha moment was like, oh shit, I can unblock my nose naturally. You know, Bice, you can watch this video, I'm going to put it in the shownotes blog below, describe it very good. But you basically hold your nose and pinch it up. In through your nose, out through your nose, in through your nose, into your nose, hold it. Any kind of just sway you'll see in the video sway side to side for about 3045 seconds, and you let go. As you let go, you're breathing through your nose immediately. The nitric oxide builds up in your nasal cavity, and it's like, you do this a couple times for 30 to 45 seconds, give or take whatever you're comfortable with. You like though you breathe in through your nose. Give yourself a minute break. Do it again, do it 234 or five times and you should really be able to unblock your nose and you'll see. And even if it doesn't fully unblock, you're gonna see oh crap, like, yeah, like has actually worked. It's super crazy. And I think like I said, the aha moment was like, Oh, that's so many times. So many therapists, and every one of them has been great along the way. But I had no idea about the power of nasal breathing. I'll tell you, Patrick McGowan. I mean, I read these books. I've talked to him. I've been in his live classes with him to get certified and trained properly. And He Himself will tell you he's not great on social media now, I think he's giving himself up. If he's not being fair to himself, he's actually great on social media, but I think he just lacked is like my age. So like. He's very well known in the breathing community. He see him everywhere. He's really great on camera. He's great person is great on social, but like, I think he's just a lovely daughter. And a wife. I don't know if he has multiple kids, but it's Maria. One of them. Bembry a daughter because I have a daughter play soccer played soccer. And so my point is, I think, you know, it's probably our generation is that love hate with social media. But he's, he's fantastic. And I think he, he does very well for himself. I just think he, you know, he he's built up this this oxygen advantage company because he knows the power of it. And he wants other people to kind of speak to the power of it. I mean, I'm sure he would love to but he also probably doesn't want to film 45 Tic Tac Toe, we'd rather just do online live classes. I you know, I think everybody has their take on how they want to do things. And he's no different. I just think he's someone who books easy. He's a thorough as hell researcher, I will tell you that he he researches like nobody I've ever really met or spoken to. Now that may be that he's kind of as opposed to the medical field but not in the medical field. Technically. That I know. You know, so many that's it. Like, I mean, I yeah, I've learned so many things outside of breathing for Patrick, even like what a DOI is I had no idea I guess, you know, I just never went to school. Did that level of research or things? Yeah. So the power of nose breathing versus mouth breathing. And the thing I want to say a quote that I love that Patrick says, I forget his books. And he's even said that I remember specifically when I did the live training is that mouths are breathing and noses are for breathing. And that one stuck with me. And it makes a hell of a lot of sense. I mean, noses. Noses are, in fact for breathing and mouths are for eating. It's hard to argue with that. It's hard to deny. You know, and he'll even agree with you that breathwork is probably a big reason why people are turned off to breathing because they don't realize again, my self included, did not realize. I think if you just say, Oh, it's not breathwork just say breathing exercise. Like, I feel like that that alone, I could tell you in like 40 or 50 calls that I've been on with various friends, colleagues and stuff when I talked to him about this. So like, oh, yeah, shit that is that makes it sound way less words that makes it sound like a real thing that that makes a whole lot more sense. So yeah, I mean, and again, I'm gonna link to some different things. But there's so many. There's like, there's 102 benefits. Because just beyond the basics, I really only covered sort of high level things here on this app. But another one I'll tell you is that I'll wrap this up here. But I think, like I said, you could switch to nasal breathing. Start with some simple exercise by unboxing the nose. And I'll put some in show notes. The great exercise really simple. Similar to the unblocking your nose exercise, but another one is simple breath holds like breathing through your nose, up their nose, in through your nose mentioned, hold them for two to five seconds. This is called like a small breath. That's exactly what it is not rocket science, you hold up to five seconds, you let go. Breathe in through your nose. Continue breathing naturally, for about 10 seconds through your nose, in through your nose, up your nose, in through your nose out through your nose. And then you kind of just repeat that over and over and do that simple breath hold for a couple of minutes, two and a half, three minutes. And just hold every every to pinch and hold for about five seconds. Regular breaths are added in and out through the nose. And do that. Like I said, we repeat that for about three minutes. That's a really simple basic one. But it gets you in the habit of nasal breathing without putting too much pressure on you. And it's a great one to get started with. And I think I'm blocking your nose but you choose thing and I think we'll do another episode on breathing because there are so many really great simple exercises that I will kind of touch on the books that I want to make. Again, I did talk about breadth, which is by James Nestor, Patrick McGowan, who's written a couple of different books, they're all available Kindle audible altitude advantage, which is back from 2012, believe it or not, it's come out in another edition with updates. In 2021, he also wrote the breathing tour which was very similar but I'll add some of the COVID and I think that's super important because that's obviously a major thing in the world is deep it seems like this past quarter. People that I know who have been vaccinated a lot of breakthrough cases have surprised because it seemed like it's kind of came at our this last couple of months, especially February March, but I know our viewers don't live in Florida. It probably gets cooler. And then again, Wim Hof is another one he's he's got some different books. His is a little bit more, I would say beneficial. If you have Ms. It's a little different take on breathing. He's not as focused on nasal breathing. But I think there's some good, good nuggets there. And then the last one that he recommended breath by Melissa branch. She's got a great one with it's called the Rock and Roll exercise. And I think that's a great one for the diaphragm, which is the one last thing I wanted to touch on. Which is that I until the age of 39. I I've heard of the diaphragm I know I'm not an idiot I went to college like it just never really put a lot of thought into the diaphragm or really looked into like by hand I feel. Turns out the diaphragm has no nerve endings did not know that. I guess I just didn't pay attention to that part of health class or nobody ever mentioned that. That is that was a game changer. I just thought I was dumb. Turns out oh well. You can't feel your diaphragm because again, it has no nerve endings and never occurred to me to look at a textbook to figure out where the diaphragm is, or really dig into that or why when I was breathing, I couldn't find my diaphragm. Turns out if you looked at the books if somebody told me it was shaped like a pizza, I probably would have been much more interested And what I like about Alyssa is books and the rock'n'roll breathing exercise. And again, she without Nasal Breathing is the beneficial way. But I think if you're trying to learn about your body and kind of get some of the basics with breathing, I would say mouth breathing here in the beginning is not, you don't not do something because it involves mouth breathing, I would say two things. A lot of you breathe. Kind of shallow breaths by the shoulder movement up and down, I would say upper chest breathing. You know, if you're really not feeling the belly, I think we're Belinda hits it on the head. It's really incorporating the belly part because I think that's helpful early on your nasal breathing kind of journey. Because with the belly breathing, it really forces the body to get the air further in and down, which can be tricky, initially, I think. But yeah, she's got a lot of great information, her books. And I think, like I said, we'll do another episode on breathing. I'll get more specific. I really just wanted to do high level today. And we're already about 41 minutes into this podcast, so thank you for bearing with me. On this episode, again, it's a breathe, which is by Belinda branch, expressed by James Nester and the other two are Patrick McGowan's books, oxygen advantage and breathing your all four books are game changers. And please don't forget about Wim Hof. He's, he kind of gets crazy guy Duckman. He's great. I, I say when it comes to breathing, if you bought these five books spend 100 bucks you spend a little bit of time during these exercises, you will see how big of an impact this can have. And this is something that often gets overlooked. Because I think we all take advantage or take for granted the fact that like okay, well, I must be breathing, because I'm alive. Yeah, that's true. But I think we all overlook this, including people from medical community, because I again, I would have heard about it much sooner if people were talking about this regularly in the medical community. And I just think it's one of those things that gets overlooked. Again, because if we're alive, we're breathing, obviously, but we could be doing it better. It could be optimized. And I think looking into it, I promise you. Again, the last thing I could say I can't give a better testimonial to the power of breathing through your nose than the fact that I'm doing 75 plus miles a week as a stroke survivor on on, you know, I'm not running, and 1000 feet of elevation. But the fact that I'm a 40 year old stroke survivor living with MS running in a black hoodie in the state of Florida in the middle of spring, at six foot eight and 325 pounds. I don't know, do you need a better testimonial to the power of nasal breathing? And yeah, I'd love to hear if it's working out for you, Brad it is beneficial if you have some some other tips when it comes to breathing. And again, last thing I'll say is if you happen to be an individual who is a new survivor and you find yourself in a wheelchair or bedridden, you could do a lot of these breathing exercises in your chair. It's something you can do if you're having trouble walking. Yeah, I mean, I just I just wish that I would have gotten on to this sooner when I was in the wheelchair because I just it's one of those things they do. Almost in any condition. Again, talk to your medical professionals. Uh, yeah, I think it's I think there's a lot of helpful things in these books more than I can give you on this podcast. So thank you so much for sticking with me. I hope you found this beneficial and we talked about it more I will try to stay more focused on the super passionate about breathing because again, it's been a game changer for me. So I hope it is for you. Hope you find success with it. If you have any questions hit me up on social media hit me up on you know, email on the podcasts on the show notes. Podcast. I love books Robert icon. You can go to the main website that's up and running now. So we will leave it there. I appreciate you