5 Day Breathworks Challenge LIVE with Niraj Naik - Day 2

Welcome everybody to our breathworks challenge. This is day 2 and we got quite an audience that is here already. Thank you for everybody who is here on time. And since we have you all here, let's take a moment, just see where is everybody tuning in from, and just type in city, country, whatever is the place that you identify as home right now. You can type that into the chat and let's just have a look at our global map, see where people are tuning in from. I'm seeing some Los Angeles, Daniel Flores coming in from Portugal. We got Alexandra from Canada, Stephanie in France. Jazz is out in Austin. I hope you're gonna be checking out one of our instructor trainings that's happening in Austin just a couple months. Saw somebody out in Ottawa, Canada. That is also where I am from. I'm seeing that the Philippines is active. We got Monica, who is our lovely support team member who's gonna be keeping an eye on you, giving you the relevant links when you need it. Who's coming in from New Zealand and Perth, I believe? We have some people coming in quite late, and as for myself, I was with all of you based in Bali here until 2:30 in the morning yesterday. Question: who here was on the call yesterday? That you were there, just say me in the chat, and I can see a ton of you were there. Okay, I'm going to ask a more specific question now, which is how many of you were there till the end? We've spent 3 hours together, and honestly, it was an incredible time. Niraj spent a lot of time first, a big acknowledgement of a lot of the developments that are happening around the world. I do see some of you are tuning in from the Middle East. I think I see over 4 of you out there. So hearts go out to you, prayers go out to you. And we did take a moment of peace, a moment of presence for as much peace in the world that we want to see amidst all of the chaos that is happening. So a big thank you to this community who all came together. And made that happen. And look, our world needs us more than ever to be in control of our nervous system, to be able to self-regulate so that we can take powerful actions, higher-minded actions. And this is one of the key things that do happen with breathwork. And so thank you. Now, who's here for the first day? Type in first if this is— you didn't make it live yesterday, and that's okay. Um, we're gonna see that today there's going to be a lot of practical application of what we're going to discuss. Yesterday was a lot of theory. Today you'll be applying, going even deeper in the process us as well. My name is Jason Mark Campbell. I'm just warming up the seat, making sure that you are all settled in before Niraj comes and takes the floor. And I like playing with this little tool just to make this a little more interactive. We have hundreds of people here, over 300. And with 1, 2, 3, I'd like to see who are new to Soma Breath. If you joined yesterday, you can already call yourself a regular. If you're joining today as the first time, then you want to type in 1. And if you're an instructor, type in 3. So we get an idea who's tuning us, and this is what the shift I wanted to see. A ton of you have had your first breath with us yesterday. Now you can consider yourself a regular, and we got a whole week of breathing together over this breathwork challenge. So welcome back, everyone. This is so awesome to see. And we did something we usually do when we start these calls, and I want to bring it back now since I have everyone, which is let's do a bit of a check-in. And we're going to see this on a daily basis to just see how people are doing. And so the thing I want to ask is How do you feel right now from 1 to 10? 1 being not great, 10 being great. I just want to see where people are standing, like what's our reality, what's our truth right now, and where are we sitting. And this is going to give you an idea of, you know, where is our, our resting state. And, you know, as we're going to be going through the week, we're definitely going to look into raising this vibration. So take a moment. This is going to be really, really fun to watch because by the end of the week we'll want to come back to this information and just see, have we done a good job with the techniques that we share, the practices that we've I've given you measuring your breath hold times. We're going to see how this moves forward. So 6.4, I'm actually going to take a little screenshot of that just as you all— oh, I see some of you are putting in your numbers. I'm going to take a little screenshot so we can come back to that a little later in through the process. Now I want to make sure I have the man of the hours that's joining us today. And before I bring Niraj, there was one more thing I wanted to ask. Is yesterday there was a ton— by the way, all you lovely faces, cameras are on. If your camera's on You might be featured during the breathwork. I see the waves. Ingrid, D. Harshman, Liz, we got Jazz, we got Barry, we got Gear. Fantastic. There's so many faces here. Sometimes you'll be featured on some of the times when we bring you live. So there's one more thing I wanted to ask, which is at the end of the session yesterday, there was a quick conversation for those who wanted to stay at the end and discuss about becoming potential instructors of Soma Breath. And I just wanted to ask, is there anybody here that is curious about becoming instructors with Soma Breath, that is learning how to facilitate breathwork sessions yourself? It's something that's been at the back of your mind. You've always had the thought about doing it. And if that's the case, I wanted to do something very interesting for those. So today we are going to focus on the breathwork challenge, but we've decided to put a session today for health professionals interested in breathwork or anyone exploring a new career in wellness. And we've had Keira, who's one of our instructors. She's a breathwork instructor who's gonna guide a short session and truly be focused on answering questions for those of you who are considering becoming breathwork instructors. The next section is about 3 hours from now. So it's gonna be right after the breathwork challenge. We have another one at a different time zone that's happening in about a day and a half. And what I'm gonna do is just make it really easy for everyone here to join on this session. And I put the link into the chat right now. And so you'll see the link is being posted by the team. Let's do this now before Niraj comes on, and that's gonna give us a bit of a better focus for today. So the session is gonna be focused on the breathwork challenge, learning about the power of breathwork, experiencing breathwork. And for those who wanna go and learn about becoming instructors, just take a moment to sign up to this right now. And while you do that, I'll be able to bring on the man of the hour and make sure that we're gonna have an incredible session together. So take a few seconds to register for that. There's different time zones. For which one's happening. One's in 3 hours from now, the other one's going to be in a day and a half. It's going to be at 9 AM London on Thursday, uh, exists. But regardless, whichever one you register to, you'll be able to watch the replay. And a lot of questions that are specific to those who want to become breathwork instructors are going to be answered on that call. Niraj will mention it again at the end for those who are still wondering. But let's keep the conversation tight and let's get ourselves started, right? We had an amazing session with Niraj. Let's bring the man back on the show. Do you all know how to use the react buttons on Zoom. There's that little react button. You can send hearts, thumbs up, applause. And what I want to do is create a little wall of reactions as we welcome the founder of Soma Breath, the man who has went from renegade pharmacist to bringing this methodology in the world, bringing thousands of instructors and millions of people experience breathwork in a whole new way with Soma Breath. Ladies and gentlemen, Niraj Naik, please, warm welcome, and the floor is yours, sir.

Hello, hello, hello. I'm here, I'm still here, we're still here. The family's still, um, alive and kicking. So, um, last night was another— actually, I have to say, what a sleepless night for me. Um, so here's the thing, here's a caveat to everything I'm teaching. When you're in a war zone situation right, the things I'm teaching you don't work as well. I'll be completely honest, because you are in a life-or-death-like situation, okay? And what they can do is minimize the impact of the stress, okay? But you might still not sleep, right? Because I was looking, um, and this is a, this is a big lesson right, for everybody. Um, there's only so much social media content we should consume, right? Especially in war zone situations. And, um, and I made the mistake again of looking at too many news updates on the situation and seeing that there were missiles being fired right after the call again at Dubai and Abu Dhabi and the UAE. And that things had escalated and then all the crazy stuff, you know, from the US president. And I'm not going to go down that road, but you know what I mean. So I was freaking out, really freaking out, and I couldn't sleep. Again, I was— it was like something takes over you, possesses you, because all you can think about is survival at all costs. This is what we're talking about, the reptilian brain, right? So I learned something yesterday profound. That is like sometimes that reptilian brain is rational, right? There's rational and irrational stress, okay? There's sometimes it's rational because yes, there is a, there is a definite chance that in a war zone situation you could get taken out.

Right?

Or your bomb might drop on you, debris from a missile that intercepted, which happened to people last night, could drop on you, and then you have to evacuate a whole family. My family is not very easy because my mum's got a broken foot, I've got a 3-year-old baby, and also I have two— my wife has a Russian passport and her mum does. So getting out of here is not easy for us. So So what happened was I was just switched on, high alert. And I think in the olden days this was a good thing because it meant that we could defend our tribe, right? So I would have been definitely prepared, more prepared than if I was blasé, chilled out, and asleep. At rescuing my family at that moment, right? Thank God nothing happened, right? Um, so anyway, I'm still here. Um, we have now— we've bought a ticket to get to Bali, which is where my team are based, which flies out on Monday though, which means we still have to figure out how to get to this other— I mean, we've already got private chauffeur, it's going to take us to— we're very blessed, okay? I'm very grateful, I'm extremely grateful that I have this amazing community. If I didn't have this amazing community and the work that I do, I wouldn't be able to afford the, um, the expenses. I'll tell you what, it's cost a fortune in flights, in, uh, hotels and, and, uh, transport to get from here to, um, where I'm about to go and then all the way to Bali, right? So which is another 15-hour flight and, um I'm so blessed and so grateful for everybody here that I'm able to afford to do this. Like, there's many people who are stuck here, stranded. There's the Filipino workers, there's the Indian, you know, delivery drivers. There's, um, so many nationalities here— Romanians, you know, Russians— so many people here who live here and they live off the economy here. And this is one of the most thriving economies in the world. So they would send their money back to their families in Philippines, right? And this is like their bread and butter. Now that's all gone. Like, what's gonna happen? I feel so sorry for these people. Like, I'm super spoiled, like, let's be real, but I feel really spoiled— I mean, sorry for all of these people who can't do this, right? So I'm very blessed. So I've got a lot of gratitude for that, and I really hope I can make it out safely, right? That's, that's what I'm praying, and we will make it out. So on that note, what I do want to say is that sometimes you need the stress, okay? You need it to get stuff done that's important. So we don't want to always switch off the stress, okay? This is really important. We don't always want to turn off that stress response. But what I'm going to show you is that you have the power to do that. You have the power to turn it off, okay? Even in very stressful moments, I, I could have switched it off if I wanted, if I really put the effort. I didn't really put the effort in, but if I wanted to, I could have done that. I didn't want to really, because deep down I was really fearing my family's existence, right? So I'm going to show you how to turn off the stress, okay? Because today is going to be all about, um, now tapping into the body, right? And using techniques now that you can start implementing your day-to-day life to, um, start improving this breath hold time. So I just want to check in with everybody, um, who, uh, firstly, who's here is still in Dubai? Anyone here on the call who's still in Dubai? Aline, okay, heart goes out to you. Rochelle, heart goes out to you. Jayshree and Lisa, of course Lisa's here, fantastic. Um, a few iPhones. My family are in Dubai. Yes, Monica, what? Your family's in Dubai? What?

Yeah, yes.

Okay, do you want to tell us a little bit about that? That's exactly what I've been talking about.

Yeah, yeah, they are in Dubai for about 30 years already. My brother, my— and yeah, my brother, I was in Dubai for 13 years. Oh yeah, I worked in Dubai for 13 years, as what you have mentioned earlier. Yeah, that's the case. We were sending money to Philippines and we were staying in a small room sharing with another Filipino.

Wow.

Yeah, like in one room there's like 8 beds. Yeah, unfortunately.

So Monica is one of these very special souls that I get teared up just hearing what she just said. My heart goes up. Wow, just going to have a bit of a silence. Wow. So Monica is our very special Chief Happiness Officer. She is the one who keeps this, the customer support, one of the highest-rated customer supports in the industry. And Monica is incredible. Like, there was a fire that almost burned down her entire house, right? Wasn't it? Right? And all the typhoon happened, or something happened in, in Philippines.

Yeah.

And she's been through so much, man, it's unbelievable. And she still is on top of everything, like the best. And yeah, I remember that time when I was just thinking, like, me and Gary co-founder of Soho Breath with me, that we support this entire family in Philippines with this, with Soho Breath. And it's because of all of you on this call and all the people who join our app, join our courses, and, you know, who pay for stuff, okay, who are paying for people like Monica to have homes, right? And This is really— this is the whole conscious capitalism that is possible with this incredible opportunity we have in the world today, you know, with technology, which has been shaken up right now in a very, very serious way, which is really a shame because it is so good, this planet. There's so much opportunity, there's so much cool stuff going on. We are so moving into a utopian-like society. And I think this is the transition phase. And they always said the transition wouldn't be easy, going from the dark to the light, right? But I really believe this is the transition they'll go through, and we just have to survive it, right? We just have to have faith. We went through it before with COVID This is a bit different. This is bombs, right, instead of some invisible thing. This is actual bomb, real bombs that destroy things. So yeah, my heart goes out to everyone in Iran right now too, suffering. Palestine, all these places. Ukraine, Russia, even like everyone, all the innocent people. So let's get back to it. So as we talked about yesterday— thank you so much, Monica, you're amazing— as we talked about yesterday, we are, um, all about talking about expanding, extending our breath hold time. So I just wanted to check in, who, um, did their breath hold time this morning? Brilliant. Okay, who wants to be brave and share their scores? Amazing. Okay, we've got a whole spectrum of scores. Okay, so we got some slow scores. All right, so I just want to check in on making sure everyone's doing it correctly. All right, so you gotta hold your breath either to your first really big urge to breathe, like the first sign of discomfort, right, where you're not gasping for at the end, or Okay, but if you are, then you've done too, too far. But you should be able to still be able to breathe in and out through your nose afterwards. Okay, now if you did the other way of doing it, this can help. If you hold to your maximum possible effort, okay, then you could take off 25%. Of that school. So that can really help. Getting some comments about getting the military personnel into Sama Breath. You know what would be great is if they, all the, the military got into it and then suddenly went, you know what, I don't think we should be fighting each other, because they just get awakened. That'd be so cool. So I had a bit of a dream about that actually before this course, thinking Imagine if this, like, somnobreath started to spread in, because it's already infiltrated the prisons in the US, by the way. So there's— we have prisoners in the US who have trained in training and certifying somnobreath right now, who have totally changed their life and are training other officers. I mean, um, actually the officers getting involved too, but, um, other inmates, right? And they're changing their consciousness like this. It shows you, you change the inner world, you change the outworld, right? Change your physiology, we can change our values, our beliefs, whether we do crime or not do crime. I think the same goes for military. If the military just start adopting this, right, because maybe they hear it's good for the stress, and then they go, oh shit, I've woken up, and then boom, no more fighting, they drop their weapons. That would be so cool, right? That's what— that's gonna happen. Okay, so let's get back to this. All right, so those of you with low scores, don't worry. All right, okay, 10 to 20 is below average, okay? And that's usually when you're quite stressed that it can happen. But you know, this time that we're in right now is pretty stressful, okay? So that's fine. Now What I want to start seeing is the progression from this point on. Maybe that was your lowest score you're going to have this week, okay? But don't be scared if you— it doesn't improve, because it will. But don't be scared if it, if it stays the same for a couple of days. It takes a bit of time to get used to it, okay? Also depends on how much you practice, okay? So I also want to make sure you all have, um the app and you are able to access the content on the app to remind yourself how to do anything that I'm teaching you right now. So I'm just going to bring up the Soma Breath app quickly, right? Okay, okay. And if you go— okay, you see this, this is the app. If you scroll down, right here is the Breathwork Challenge course. So if I click on that, you'll see the days. Okay, so day 1 was the Essence of Breath, and that was all of the foundation and science. So if you click on that Um, you'll see all of the different exercises. Okay, we didn't do all of those exercises. I'm going to start teaching you some of them today, but it tells you about the MBHT at the bottom. Okay, I should probably just share this, but watch that science. It's very important if you want to recap. Okay, then the next day The Rhythm of Calm. This is day 2, and we're going to be talking about how we start to improve your, your breath hold time. And we're gonna be doing some exercises— the reduced breathing exercises, anaerobic exercises, and my favorite one, the Hindu squat. Okay, so we're going to start going through this. So go to the Soho Breath app, go down and click on Breathworks Challenge in the courses section. It's all there, day 1, 2, 3, up to 5, right? So it's very self-explanatory. Okay, all right, so now let's get on to it. So let me just show you something now, little trick. And my heart rate's probably pumping. Yep, it is. My heart rate's pumping a bit. Okay, you see this? It's also really hot in this room. My heart rate is 105 beats per minute. 101, right? I'm going to bring it down and then raise it up. I'm going to show you that we have the power of the autonomic nervous system. Because in Soma Breath, it's foolish to control the mind from the mind alone, right? We're talking about nervous system regulation. Well, in Soma Breath, we control the mind through the body, the soma, right? Hence the name Soma Breath. And that actually means, in essence, the autonomic nervous system, okay? Autonomic nervous system. So here we go, I'm going to bring it down. Wow, my heart rate's not dropping. You see, I'm stressed. Well, it's all over the place. Okay, this isn't working very well. Okay, watch this. So I'm going to send it up higher. Yeah, yeah, my, my daughter is crying and it's putting me off a bit. Okay, watch this. See that? Wow, I'm so hot in this room. It's actually boiling. I'm sweating in this room. But do you see me let the heart rate go up? You see me send it up to 122. I actually think there's something wrong with this machine because it should be a lot lower, right? Okay, but anyway, you see, you see it go up, right? And I— and it went down to the 80s, okay? See that? It's when you're really stressed, your nervous system— my nervous system's dysregulated. You see that? War zone situation. And it's so hot in this room, it's like a sauna. All right, so Anyway, you saw me send the heart rate up. You saw it go down a bit to the 80s. Okay, now it's really— I'm— it's, it's actually like 32 degrees outside and I've got lights in my face, so it's really hot. And my baby's crying like crazy, um, because she doesn't want to sleep. That's all it is. Okay, so Okay, just give me one sec. I'll be back in a sec. Hold on. Okay, she just needed to see a bit of Daddy. Okay, all right, okay, so Um, yeah, she's stressed out. She's been in the room the whole time. Okay, so anyway, you guys can all watch, watch a video that I have on, um, there's an interview of Vishen Lakhiani, right, where I do a breathing technique where I say the end, send the energy up to 120 beats per minute, and I send it down to like 36 beats per minute. I'm in the studio with Vishen from Mindvalley. So you can watch that. If you just look at Mindvalley Vishen Lakhiani, you'll see it for real. Okay, it's really cool. So anyway, let me just show you how this works. So when you breathe out, your heart rate goes down a bit. When you breathe in, your heart rate goes up a bit. Okay? When you breathe in a rhythm, your heart rate balances up and down, the rhythm of it up and down, right? So this creates what we call a state of coherence. Yeah, so breathing in and out, up and down, creates a natural state of coherence. So what's coherence? So when you are When you are nervous system dysregulated, when you're under stress, negative stress, right, you will have an irregular heart rhythm to your beat, to beat of your heart. It'll be incoherent, right? So you're— it'll be an erratic kind of rhythm. So there's a, there's a time between every one of your heartbeats Okay, that is different. And that's why— because when you breathe in, your heart rate goes up a bit. When you breathe out, your heart rate goes down a bit. So every heartbeat interval is never the same, right? If it is always the same, then you actually probably only[No speech] to the rhythm of your breathing. And when that rhythm goes off sync or becomes erratic because your breathing's erratic, it causes an erratic HRV. Erratic, incoherent. And that is a sign of negative stress, okay? That's when your body is under physiological negative stress, like I am. I have been, right, this week. That's why I'm doing that. I told you I'm doing this challenge for me, okay? So that's when you're in a state of negative stress. Okay, but if you just breathe in a rhythm for, let's say, the same length of time on the inhale, same length of time on the exhale, in for 4 beats, out for 4 beats, in a perfect rhythm, you create a state of coherence. Okay, coherence, and you feel it. And if you do this at a rhythm of 6 breaths per minute, that's the sweet spot, okay, which is 5 seconds in, 5 seconds out, right, over and over again for a few minutes. You get into this very blissful state. It's beautiful, okay. So I'm going to actually give this a go. And I'm going to give you all a chance to do it right now too, is our special HRV track, the Heart Coherence Trainer. Okay, I just want to, um, is Olga on this call by any chance? I just wanted to get a link to the app so that I could— I'll just do it like this actually, I can show it on the, um, on here. So actually, no, what we're going to start with is the rhythmic reduced breathing exercise. We'll do the, we'll do the coherence afterwards. So the rhythmic breathing, uh, reduced breathing is going to start building up your CO2 tolerance. And what we're going to be doing is breathing out longer than we breathe in. The idea of this is to slow down and turn on your parasympathetic nervous system. It slows down your breathing and turns on your parasympathetic nervous system. Okay, so I'm going to add this. This is going to be the first technique you start to do after measuring your morning breath-hold time. Okay, in the morning. Okay. So I'm just gonna share this, show it to you. Give me a sec. Okay, all right, I'm just going to share the screen. Okay. Sound stereo. Let's go. Okay, so when you click on the first exercise, you'll see something like this. Okay, we'll just do a few minutes of this. Okay, there's actually 26 minutes long. But you don't need to do it that long, okay? You just need to do— start doing at least 5 minutes of this, a few rounds of this in the morning, right? Okay, so let's take this. Welcome. Okay, so everybody, we're gonna sit comfortably with your back straight, and you're gonna breathe in when it— when you're instructed, and then you're going to breathe out when instructed and hold when instructed. Okay, so you just follow the guidance. It's very simple. Always use your nose now to breathe in through your nose, out through your nose. Okay, so you ready? Let's do this. To the Buteyko-inspired CO2 trainer designed to increase your CO2 tolerance that can also help relieve feelings of anxiety and panic. So to begin, sit comfortably with your back straight and upright position. Or lie down on your back with your arms by your side. And now close your eyes and draw your awareness to the sound. That's right, becoming absolutely present with the sound, and the sound of my voice, it shall be your guide. The idea is to take as subtle breaths as possible, no deep breathing, only breathing in and out through your nose. So follow along with the instructions, breathing in through your nose into the diaphragm with as subtle breath as possible, making sure your exhale is relaxed. And hold your breath with no force or strain. The idea is to create a state of mild air hunger, but if at any moment it becomes too uncomfortable, then just have a rest and go Go back to normal breathing. That's right. Exhale, 2, 3, 4.

In, 2. Out, 2, 3, 4. Hold, 2, 3, 4. In, 2. Out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold. 2, 3, 4. In, 2, out, 2, 3, 4. Hold, 2, 3, 4. In, 2, out, 2, 3, 4. Hold, 2, 3, 4. In, 2, out, 2, 3, 4.

Hold.

2, 3, 4. In. 2.

Out.

2, 3, 4.

Hold. 2, 3, 4. In. 2. Out.

2, 3, 4.

Hold.

2, 3, 4.

4.

In, 2. Out, 2. 3, 4. Hold, 2, 3, 4.

In, 2. Out, 2.

3, 4.

Hold, 2, 3, 4.

In, 2. Out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold. 2, 3, 4. In, 2, out, 2, 3, 4. Hold, 2, 3, 4. In, 2, out, 2, 3, 4. Hold, 2, 3, 4. In, 2, out, 2, 3, 4, hold. 2, 3, 4, in. 2, out.

2, 3, 4, hold.

2, 3, 4, in. 2, out. 2, 3, 4, hold. 2, 3, 4.

In, 2.

Out, 2.

3, 4.

Hold, 2, 3, 4. In, 2. Out, 2. 3, 4. Hold, 2, 3, 4. In, 2. Out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold, 2, 3, 4, in. 2 out, 2, 3, 4, hold, 2, 3, 4, in, 2 out, 2, 3, 4, hold, 2, 3, 4, in, 2 out, 2, 3, 4, hold, 2 3, 4.

In, 2.

Out, 2, 3, 4. Hold, 2, 3, 4.

In, 2. Out, 2, 3, 4.

Hold, 2, 3, 4.

In, 2.

Out, 2, 3, 4. Hold, 2, 3, 4.

In, 2, out, 2, 3, 4.

Hold, 2, 3, 4. In, 2, out, 2, 3, 4. Hold, 2, 3, 4. In, 2, out, 2, 3, 4, hold. 2, 3, 4, in. 2, out. 2, 3, 4, hold. 2, 3, 4, in.

2, out.

2, 3, 4, hold. 2, 3, 4.

In, 2.

Out, 2. 3, 4. Hold, 2, 3, 4. In, 2. Out, 2. 3, 4. Hold, 2, 3, 4. In, 2. Out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold, 2, 3, 4, in, 2, out, 2, 3, 4, hold, 2, 3, 4. In, 2, out, 2, 3, 4.

Hold, 2, 3, 4. One more time.

Out, 2, 3, 4. Now stop, 2, 3, 4. Then coming back to normal breathing. Ah, go inside, go with the side of good feelings and a little stretch. That's right. Notice how that feels in your body right now. Just come back to the present moment. Nice. Feels light and tingling. So this should have been just in, 2, out, 2, 3, 4. In, 2, out, 2, 3, 4. Hold, 2, 3, 4. Great. Almost went to sleep, right? Some of you. Very calming, isn't it? Very, very calming, right? So that's, um, the reduced breathing exercise on that track. Excellent. And that starts the beginning, the process of entrainment, of breath entrainment, to start turning off the stress. Because a lot of the reasons why you might not be able to hold your breath that long is just overactive nervous system. Okay, you might have too much of an overactive nervous system like I have right now. Okay, so that's just one of the exercises you can start doing, all right, in the mornings. You don't have to do as long as we did, even just a few minutes. You can also do it at night to help you sleep, because another one of the causes of problems with your health is not being able to sleep, okay? And this can definitely help you sleep. Like, I haven't— I don't think I've been to sleep yet, actually, for about 2 days, like, properly. Like, last night was barely any sleep, maybe an hour's worth of sleep. So, you know, I'm still quite shocked that I'm even doing this session, but I'm doing it. Um, and night before was maybe like 3 hours sleep, and the night before that was about 1 hour sleep. So yeah, great. All right, so, um, that's the first little bit of a reduced breathing exercise you can do. Then there's a more advanced form of this as we go progress with much slower breathing. Okay, I just want to give you a taste of how you can just do it yourself. Okay, so if you don't even want to use the music, you can do it yourself. If you just feel like using some of the, the benefits, we did it yesterday. Just want to give you a recap of the technique where you breathe in for about 4 beats, hold for 4 beats, And now breathe out through a straw for 8 beats. Breathe in for 4 beats. Hold for 4 beats. Breathe out for 8. Breathe in for 4 beats. Hold for 4 beats. Out for 8. There we go. How does that feel? How does that feel? Good. So you can do— you could actually do that for a few minutes as well throughout the day. Okay, we have sessions like this on the app. So if you go into the app and you go to, um, let me share the screen. I'll show you. If you go into the, um, breath entrainment, like relaxation ones, there's a section there. But let's show you from here. There's breath entrainment here, okay? So if you go to, um Buteco CO2 trainer. Here we go. So we have reduced breathing exercise here, 2 in, 4 out, right? Advanced reduced breathing, which is gonna be So 4 in, 4 out, and hold for 8. Okay, so slightly more advanced one. Okay, and then we have these different patterns. You can just find the ones that you like, that you get used to. You can just try these again. Some of them are paid. They're only for— you have to have a membership, okay? But you can go through them and test them out. It's giving you some. And then in the Relax section here, you see we've got so many tracks. You'll find this track now, which we're going to do together, which is called the Heart Coherence Trainer, okay? All right. Okay, so we're going to share this. So as I was saying, one of the best ways to balance the nervous system is with this breathing in and out exactly the same rhythm. Okay, Heart Coherence Trainer is timed to the HeartMath's special 5-second Inhale 5 seconds, exhale, that creates the perfect 6 breaths per minute rhythm that will time your breath perfectly. There's a ZBREATH to it, to the HeartMath signature science evidence-based tempo for the best oxygen, body tissue oxygenation and balancing the nervous system. Okay, so let's do this together now. So you're going to breathe in and out in this rhythm. It'll be in for 4 beats, out for 4, but each— the tempo of this music is timed to 5 seconds in, 5 seconds out. All right, so let's do this together. So sitting straight, I'm giving you all of the relaxation tools because I believe that this is what we need the most right now. Then we're gonna do some exercise together. Let's go. This Soma breathing training session will help you practice silent, rhythmic, and diaphragmatic breathing, so helping you feel more relaxed and rejuvenated and leaving you— sorry to share the sound. Okay, you ready? Let's go. With an increased feeling of positive energy, this breathing track will entrain your breath to 6 breaths per minute with a 5-second inhale and 5-second exhale. This has been shown in various studies to bring you into a therapeutic state of heart coherence, optimizing blood flow from your heart to your brain. To enhance this effect, bring your awareness to a positive emotion such as joy, gratitude, passion, relaxation, peace. Sit comfortably with your back straight in an upright position, or lying down on your back or on your front so that you can practice diaphragmatic breathing. Bring your awareness to the sound, any sound that draws your awareness in this moment. Imagine that there's a movie playing in your mind's eye, and on this movie you can see yourself experiencing this emotion. It could be a memory from the past, or it could be something that you're doing right now in your life that brings you so much positive energy and emotions of joy, passion, gratitude, and love. Ensure that you always breathe in to your diaphragm with a silent, smooth, and rhythmic breath in through your nose and out through your nose with no force, completely silent, Subtle and smooth breath. Get ready to breathe in the rhythm. 3, 2, 1. Exhale and in, 2, 3, 4.

Out, 2, 3, 4. In, 2, 3, 4. 2, 3, 4, out. 2, 3, 4, in. 2, 3, 4, out. 2, 3, 4, in. 2, 3, 4, out. 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2 3, 4, out. 2, 3, 4, in. 2, 3, 4, out. 2, 3, 4, in. 2, 3, 4, out. 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out. 2, 3, 4. In. 2, 3, 4. Out. 2, 3, 4. In. 2, 3, 4. Out. 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In 2, 3, 4, out. 2, 3, 4, in. 2, 3, 4, out. 2, 3, 4, in. 2, 3, 4, out. 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2 3, 4, out. 2, 3, 4, in. 2, 3, 4, out. 2, 3, 4, in. 2, 3, 4, out. 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4.

Oops, slowly coming back around. Present moment. Staying with that state. That's right. Staying with that state. This Soma Breath entrainment session will help you practice. That's right. Okay, just checking in with how you're feeling now. How's everyone feeling? Magic, light, high, very nice and relaxed, bliss. Yes, great, isn't it? Turns it on, right? Really relaxes you because what it's doing is slowing your normal breathing rate down. Melissa says this was hard, my nose was stuffy. Well, you know how to clean your nose now. I showed you how to do it yesterday. Okay, relax, relax. Now, a lot of you— for a lot of you, the reason why you're feeling relaxed is because you are slowing your breathing rate down, okay, for the first time to a slower breathing pattern, like 5 breaths a minute— no, sorry, 6 breaths a minute. And, and that actually, for some of you, will be quite new. To have such a slow breathing pattern. So that will make you feel very sleepy and relaxed. Okay, almost disarming to be so in my body. I love that feedback because that's exactly what, um, this is doing. It's bringing you into your body. As I said, we're controlling the mind for the body right now, right? Turning off the stress, right? Heart rate has dropped. Indeed, mine too. Now it's going back up again as I said that. It went down to like 80s, but now it's back up. Yeah, so, um, I'm not going to go over the techniques from yesterday. You can watch the replay from yesterday to go to learn it, okay? It's very simple and Keep it nasal breathing and it is perfect. Okay, so fantastic. So there we go, this is working, this is turning off the stress. You're feeling it, miraculous truly, right? You might now actually feel like you've got a bit refreshed, you might feel like your energy's come back a bit because you just went through a bit of a breath meditation. It turned off the overdrive of your mind Brought it into peace, and you might even feel now a bit more energy as a result because you've just recharged. Yeah, healing from inside, feeling my transit activated. Do you see why SonoBreath is so different from all the other breathwork stuff out there? I'm really showing you a pharmacy of techniques. Yeah, I'm really showing you a pharmacy. There's so many different techniques we've got. You've seen the app now. Stuff for relaxation, stuff for getting into balance, stuff for getting high too, right? Trust me, there's some of that too. You're going to be doing that towards the end of this challenge. Heart rate went down to 77. Beautiful. See, hard time doing out-breath. It's okay, keep, keep at it. Just do it at your own pace, you'll get it eventually. Okay, just practice. You'll feel hard at first. All right, but that's how you grow, because, um, you will grow every time you go slightly beyond the comfort zone. Yeah, this is how you go slightly beyond the comfort zone. Now this is why I do what I do, right? This is— this comment here from Catherine Ann: this is a pharmaceutical more than all the medications I have been taking. Boom! It's better than drugs. You're making your own drugs. What are the precautions? Well, do it in a safe space. If you're going to drop off, you're not going to do it in the car because you might fall asleep. Soma, why I survived. There you go. I appreciate the spirit in connection with the breath, not just an athletic or martial push for control. Boom! Sober breath, baby. We don't have to climb up mountains in our shorts to get fit. All right, I mean, I love Wim, come on, he's the man, but you don't have to do that. We can get it from just being here in front of our laptops. Okay, all right. Um, heart rate was 55 during practice. I, I am envious of you. Beautiful. Yes, beautiful. Yeah, same as Soma saved my soul. Fantastic, I love it. It supercharged my Kundalini yoga practice. Yes, thank you, Daniel. I felt asleep. Um, Monica, some amazing, um, comments here for you to screen grab if you can. Be amazing if you don't mind the sharing. It's brilliant. Are tears normal? Right, you know what, it can make you emotional doing this. It can. You tear, you may cry tears of release, of joy even. Yes, thank you, Monica, you're a brilliant superstar. All right, fantastic. There we go, this is it, we're doing it. I haven't even started yet, just starting the, just the beginning of what we got. It's just day 2. All right, okay, so, um, now let's move on to physical exercise, and then we're going to do some questions and answers. Okay, so the number one way to improve your breath hold time, right, is firstly de-stressing. Okay, like we just showed you, relaxing. Okay. So you can use now the library on the app to relax. There's stuff for sleep, okay? This one, if that helps to sleep, do this. If the one before helps you sleep, do this. I feel irritability today has gone, so do this. If you're feeling irritable, do one of these tracks, okay? Brilliant. Um, okay, so you got it. So then, next is going to be some physical exercise. Okay, so physical exercise. Now there's two types. There's the unhealthy way to exercise, or the not as effective way to get healthy and fit, and and the more efficient way to exercise where you get the benefits of exercise in a short time. We touched on it yesterday in the science part. Right. So let's recap. So why is physical exercise the best for increasing your breath hold time? Because this actually exercises your mitochondria and increases CO2 tolerance. You get a lot of CO2 produced, right? More than anything else. Physical exercise. Right. And high-intensity exercise, short bursts of high-intensity exercise, right, will create a state of positive stress on your mitochondria. It will lower the oxygen there for a brief period, and that extra CO2 will then increase your mitochondria's health. So remember we touched on yesterday, my primary goal for all breathwork, okay, is to supercharge your mitochondria, to take them to 100%. I'm on mute. Okay, so how long have I been on mute for? Did you hear everything that I just said? Where did I— what did you miss? Where did I get to? Anyone can remind me? Okay. Mitochondria. Okay. So physical exercise, high-intensity anaerobic exercise will supercharge your mitochondria more than anything else. Okay. And except for the, the technique we did um, yesterday where we hold our breath. Okay, so we're gonna, we're gonna do a little dose of that again today. But, um, other than that intermittent hypoxic breath hold technique, this is the one, right? So there's different forms of anaerobic exercise we can do. Now let's see if I can Show you some on here. Okay, okay. All right, round one. So we have— oops. So we have one here. I can't— I'm not gonna be able to show you this one because I haven't got enough space. I'm going to talk you through it. So let me just, um, share my screen again. Okay, so any form of exercise where we reduce the oxygen flow and source into the body that exercises the muscles in your body, right, through nasal breathing only, or no breathing, slowing your breathing down, right, is going to increase your mitochondrial strength. So one of the hacks for exercise, okay, and this is, this is a science. So when you— let's say we do exercise like this, muscles lifting weights, right? If we hold like this, right, hold, okay, no more blood flow can go into that muscle, but I'm still exercising. If I contract like this, I'm still contracting the muscle, but no more blood flow can go into that. Right now, if I hold my breath and just tense, right, what's happening here, okay, is the muscle here is contracting, but no more oxygen can get to it. So it has forced the muscle tissue to use whatever oxygen it's got stored. Okay, so when you do that to your maximum effort, okay, if you hold and you do that to your maximum effort to the point where you can't contract anymore, then let go, then the blood flow comes back, then What you've done is you just create a positive stress there, right? And it tricks the mitochondrion to think it's running out of oxygen. So it adapts. Old mitochondria die out, new healthy ones grow in its place and multiply, thrive. This is the secret to the Himalayan yogis, right? The Himalayan yogis do yoga a different way to what you'll see in normal yoga studios. Normal yoga studios, most people do yoga the wrong way. They do one pose to the next pose, next pose, without maximum effort. Okay, do you know what I'm talking about here? So most people, what they'll do in a yoga class is breathe continuously and move and flow continuously with every pose. Okay. And that's okay, it's a flow, it's okay. It's called aerobic exercise. It's good, it's still good to do some aerobic exercise. But what yogis do is they hold the pose. So they'll contract the muscle. Every yoga pose is contracting the muscle. It's called static contraction. They'll hold the pose while slowing their breathing right down to almost zero, right? When you forward— let's say you do a forward bend, you breathe out and hold. If you do a back bend, you breathe in and hold. So when you hold your breath in or out into the pose, you reduce airflow, all right, and oxygen supply to that muscle while still exercising the muscle. So without even leaving your yoga mat, you can get all the benefits of physical, hardcore physical intense exercise. This is the way you're meant to do yoga. This is proper Himalayan yogis who do this, and they're super fit and healthy. I'll give you a little story.

When I—

the first date I went on with my wife, right, and it was— I took her to India. I thought, if she's the one, she'll— we'd only know each other for 3 days— she will agree to coming on a date with me to train with a Himalayan yogi Prakash Maharaj, who's a medical doctor. He's the one who introduced me to the real science of traditional yoga and all of the pharmacy of breathing techniques. That's where I became a master, through him. And she said yes. She'd only known me for 3 days, and I was like, oh shit, I'm gonna spend 2 weeks with somebody I hardly know. Okay, this better work out, all right, because this is like really throwing us in the deep end. Anyway, we had the best time. But there we met this other yogi. There was this yogi who, Swami— he's got such a long name— Shivanandiran or something like that, the name is. Can't even pronounce it anymore. He was a member of my music therapy. So before Soundbreath, I had Trip Neural Meditation. It was this music therapy site, and he was a super fan of it. He was using it.

Niraj Naik.

So when he found out that I was coming to India, because I posted out to my email list, I'm coming to India, Himalayas, if anyone wants to meet up, let me know. He reached out and he became our tour guide. And he used to train with Maharishi Yogi at the Beatles Ashram where the Beatles— so he showed us all around the original Beatles Ashram where the Beatles learned yoga and did a lot of LSD. And they trained with Maharishi Yogi. And where some of the most famous songs were downloaded, right, from that album. And, um, and this guy took us on a crazy tour all around the mountains in the Himalayas. And me and Natasha were sweating buckets, like we kept having to drink water. We were exhausted at the end of it. This guy, I didn't see him break a sweat. He carried this little umbrella like this the whole time. But he didn't break a single sweat, he didn't ask for a single drop of water the whole time. So I was like, this is real superhuman yogis, this is it. And then we got talking, and he also practices this form of yoga, right, traditional yoga. Then Prakash Maharaj taught me all of it. Prakash Maharaj is this 70-plus-year-old medical doctor who heals patients with ancient yoga practices. But he's actually a medical doctor and he has a clinic and he's super fit and healthy. He does all of the crazy Wim Hof yoga moves that you'll see Wim do in the mountains. He does all of this like it's just, you know, breakfast, right? So he was showing all this stuff and I got taught this and we stayed there and we went really deep and he helped co-create the curriculum behind Summer Breath. That's why there's so much depth to science and there's so many different techniques, but they all come from the Yoga Sutras. So imagine Patanjali was a pharmacist. He was a codifier of these ancient biohacks, and he created prescriptions with protocols and doses. That's the sutras. So what I did is I translated that and put music to it, made it something that's accessible to everyone because there's no religion, there's no spiritual language, no Sanskrit. It's just science, right? And it works. Okay, so, um, so the way we do yoga there is different. Now there is a— if you go on to the app, there is a yoga, um, class on there, the routine which you can follow, right? Um, but there's one exercise I'm going to teach you a couple of anaerobic exercises that come from the source of yoga. Now, not many people know this. What is this original source of yoga? Where did yoga actually come from? So yoga, real Raja style yoga, came from the kings and the warriors and the Brahmin priests, right, who lived up north in India. And they kept it a secret. This wasn't shared with with everybody. And it came from the warriors who practiced Indian martial arts. Indian martial arts is the source of all of the martial arts that we know, from kung fu to taekwondo to jiu-jitsu to, um, you name it, karate. All of them, the source of it all is Indian martial arts. All right, and, um, my favorite exercises from that, the way they do exercise is they do it with breath reduction or breath holding. So something you can practice, all right, is— we haven't got— I can't demonstrate this, but I can demonstrate the second technique, and you can just choose what you want to do. Is if you can do push-ups, right, I want you to count how many push-ups you can do after a normal inhale, normal exhale, and hold. So how you do the morning breath all the time, you breathe in, breathe out, and hold. Imagine just breathing in, breathing out, and getting down, doing as many push-ups as you can. Full push-ups, and then count how many you can do, right? You might find you can only do 3 or 4 at first. I can now do about 30 on one breath. Right, on a good day, right? I'm average around 25 to 30. It's pretty good, right? It's not many people can actually do that, I think, but I can do it. Most people struggle to do it even on when they're breathing, right? I can do it with just one breath and holding my breath on the exhale. Push-ups, okay? Um, so you can also then do, um, lunges. Right, you can do any bodyweight exercise you can think of that gets you exercising like you'd normally do in a high-intensity workout, but holding your breath. And therefore, you're actually only doing the exercise for a short period, maybe 30 seconds for each rep, and you only need to do 1 rep. So if you do push-ups, just do 1 set of push-ups, as many as you can do, holding your breath. This will exercise your mitochondria more than anything else and start you really turning up the dial on your breath hold time. Okay, so think of all the bodyweight exercises. Now, other easy ones you can do. Okay, you might have seen this video of mine. It's gone massively viral on the internet, right? It's me holding my nose and walking around, right? What that's simulating is the exercise of walking. Walking, just even if you just walk 20-30 minutes a day, uphill is preferable, even just brisk walking 20-30 minutes a day is all the exercise you actually need. It's perfect. Just do that walking up a hill and down again, maybe a couple of times, 20-30 times a day. Sorry, 20-30 minutes a day. It's all you need. But if you can't find a hill and you, you need to just do this quickly, breathe in, breathe out, hold your breath, take— count how many steps you can do, right? Do it to your maximum effort, not like to pain, but to the point where it's just slightly beyond your comfort zone, holding your breath. And then repeat that about 3 times in a row. That will simulate walking up a hill. Just doing that will simulate walking up a hill. You're getting me here. Doing that will simulate walking up a hill. Now, I love this. You're getting creative now. Can you do that on a spinning bike? Beautiful. You can do— you can now apply this. Breathe in, breathe out, hold. To any exercise you can think of. Breathe in, breathe out, hold. Right, brilliant. No excuse to exercise. And guess what this technique does? And this is why it went viral. When you breathe in, breathe out, hold, and walk around, okay, and then repeat. As long as you're not— don't do, don't do it to a point like that. No, you should be still able to breathe in through your nose and out through your nose each time. When you do that 3 or 4 times in a row, what will happen as well, it makes your bowels move. I love doing this exercise every morning because you wake up your brain like nobody's business. You get all the blood flow to your brain and you clean your bowels.

You—

it makes you go for a shit. Okay, it's the best laxative on this planet. So I do this every morning as part of my routine to make sure I'm regular every morning. All right, so breathe in, breathe out, hold is the key. Apply to any exercise. Walking is a good one to start. But now I'm going to show you my favorite of all, okay? My favorite of all exercises. It's called the Hindu squat. So I want everybody to do is to do this with me. So everyone's, um, stand on your feet. Okay, with your feet hip-width apart. Feet hip-width apart. Okay, what you're going to do Breathe in, and then what you're going to do is breathe out slowly through your nose, going down. Breathe out, breathe out, breathe out for about 15 seconds. Breathe out, breathe out, breathe out, breathe out, breathe out, all the way down to a squat. Breathe out, breathe out. Hold for 5 seconds. Hold your breath. 2, 3, 4, 5. Breathe in, breathe in slowly. Breathe in, breathe in, breathe in, breathe in, breathe in, breathe in. Slowly for about 15 seconds. Okay, how does that feel? Come back to normal breathing. So you're going to breathe out on the way down, hold for 5 seconds, and then breathe in on the way up for about 10 seconds. You can do 10 seconds down, hold, 10 seconds up, right? Or 10 seconds or 15 seconds, you can slow it down, or you can do even less, shorter, as you get used to this. It's all— everyone's going to be different, so find your own pace. But gradually you can add on seconds every day, okay? Let's all do it together now. Just do it at your own pace. I'm not going to guide you. You can copy me, but we're just going to do it together as a group, okay? And you just do it your own pace. There's no competition. Just do it as you feel, okay? If it's very hard for you squatting, do the push-ups or some other exercise— lunges, walking. All right, so let's do it. 3, 2, 1, breathe in. Good stuff. Maintain nasal breathing. How's that feel? Let's do it again one more time for good luck. 3 times in a row is nice, okay? This really helps your heart, really exercises your cardiovascular system. Great exercise for your pelvic, uh, your psoas muscles, which is the biggest muscles in your body. It really— and it's where we carry a lot of tension and stress. Okay, so breathe in. How do you feel? Feel good? Powerful? Energized? Great. Okay. Beautiful. Great stuff. So getting back to it, mini workouts. So do some of that in the mornings, right? You don't need to do a lot. Do some of that every morning, okay? These exercises will start to increase your heart health. Yeah, it felt like a workout, and how long did it take? 30 seconds. It's okay if you gasp for the first time, but you want to try and avoid gasping, okay? Avoid the gasping if you can. Can't believe I did it, but I took support to get up. So you don't need to hold your breath on the, on the way up if you don't, but it's up to you. You just come back up to normal breathing. So you're breathing out on the way down slowly, holding on the bottom for 5, and Breathing in slowly on the way up. Indeed, excellent, excellent workout. Yes. So this is how these yogis and these martial arts and warriors and kings got super strong and fit. And that's why the British struggled to take over India in the beginning. It's why Alexander the Great couldn't do it, right? He couldn't handle it. They couldn't handle India. They were way too ferocious, the warriors and kings. Alright? There we go. It's only when the British brought guns that they were able to take them out. The guns changed everything in this world. Missiles, guns, bullets. It made— it basically was the coward's cheat sheet, right? Coward's way out, because then you got a gun. Like, it's like you don't have to work so hard, right? Just shoot somebody. So this stuff takes a bit of practice. It likes exercise. It makes you a master. You become a master. All right, now they have, they have all these robots doing shit, right? It's crazy. Okay, so I can't show you all the way down because the camera— just watch YouTube videos on how to do a squat. You're just doing a normal squat Okay, just copy that and then you'll know how to do a squat. So just like a normal squat. All right, brilliant. Okay, we're doing great. Now you've got a routine in the mornings, you've got a routine. So you walk up, wake up, do your breath hold time. Okay, you can do a little bit of shaking, shake off some stress. You can do some few minutes of rhythmic breathing. All right, of, um, the Heart Coherence Trainer or the reduced breathing track that we did, just for a couple of minutes. Doesn't have to be a lot, okay? And then do that anaerobic exercise, okay? Now you've got yourself the beginnings of a nice little morning wake-up routine, okay? Then you go on and make your coffees and all that stuff, okay? But you, if you, if you do morning routines already, do this a little bit at the beginning, and then you can do whatever practice you do afterwards. I'm not saying to replace anything or take anything out what you're already doing, just add this on, okay? And each day we're going to be giving you a few more techniques so you can make your own little morning routine practice. It's just going to make you supercharged in the mornings, okay? All right, brilliant. Okay, so I'm going to now request some questions. Who would like some questions? Raise your hand. Dennis, unmute. Go for it. Hello?

Hello?

Can you hear me?

Hi, Dennis.

You got some questions? No, I'm sorry, I just hit the button maybe by, uh, just by mistake. Oh, your hands up. Just— okay, Dennis, no problem. I'm sorry, just, just, just, just write in the chat that at 66— I'm 65, 66 years old, and I'm really trying to— I'm struggling with, with my, uh, with my health, my overage health. So, um, looks like it's going to be perfect, uh, perfect for me, all this routine with breathing and anaerobic exercise. Well, Seems really great, great stuff for me. Thank you very much. It's going to be brilliant. Yes, it's really good for, for people who don't want to spend hours down the gym and, or can't, you know. So it's good for everyone, all ages, keeps the heart strong. Thank you, brother. Thank you, thank you. All right, so let's, um, Agatha's got a hand up. Go for it.

Hi, so I would have a question about the precautions. If there are any. And my friend, he had his heart operated, and I just wanted to know if it's possible to recommend some breathwork to a person after heart surgery.

Okay, that's something you need to talk to the doctor about. It should be okay if you do it after they've healed, right? So it would be a good way to rehabilitate, but always after this sort of situation, you have to speak to your doctor, tell them the exercise, go through it, they'll advise you.

Okay, so, but in general, are there any precautions with—

um, no, because you can't really over— with this, any— you can't hold your breath so long that it causes any damage. Just always, just do it to your first— just slightly beyond the comfort zone, slightly. That's how you grow in life, in anything you do. If you go into pain, then you cause damage and harm. We're not about pain in SomaRatha, we're about pleasure. And just slightly over the comfort zone is usually pleasurable, or slightly getting out of the comfort zone. There's like a borderline between bliss and a bit of pain. So you don't want to go into the pain. It's getting— it's kind of— you start to feel this kind of euphoria, and that's when you stop. Yeah, great.

Okay, thank you so much.

Yeah, all ages can do this, um, uh, Natalie. All right, thank you so much, Agatha. So we've got Rosemary. Admit, um, unmute. All right. Um, that exercise caused a lot of, uh, mucus to come up. Yes. And, uh, very common.

That's the first one that, you know, I've tried them all and that's the first one that the mucus—

Yes. Really came up. Because you produce a lot of this, the CO2, and it clears everything out. It opens everything. You'll feel your brain's more light, lit up. Do you feel that?

Yes.

There we go. This is it.

I'm taking some—

can't get all the way down, but don't worry about that.

I did the best I could. Yeah, just do the best you can. That's all you're gonna do. But you see how, um, how this is like stuff when we're not taught, when it's— but it's so simple, right? And we get told things like don't hold your breath when you exercise, okay? Maybe there's a reason why they don't want to tell you to hold your breath to make things better, you know, and more efficient. Maybe it's like they want to keep things secret. Disinformation, right? The mainstream disinformation. So there we go. Beautiful. Thank you, Anna. Hello.

Hi. If there was like— I have limited time and I want to do like a 15-minute routine in the morning, what's the top like breaths that I— you would recommend I do?

Okay, we're gonna get that to the end of this week. We're going to have a whole, um, kind of 15-minute routine for you. But basically, do, um, the things we've just said today. Morning breath hold time, check in with that. Shaking, what we did yesterday. Um, one of the rhythmic breathing tracks, okay, that you'll find on the app or in that course. This course, or— and then anaerobic exercise, right? So like what we just taught you there, the, the Hindu squat, push-ups holding your breath, or lunges, or, or a few of those, right? So you get some exercise. Sounds good. Thank you. And then if you've got more time, you can do one of the, the daily doses, the, the breathwork journeys. They're short, short sessions, like the short sessions on the app. One round. Okay. So good.

Thank you.

Beautiful, beautiful. Good stuff. Sonal.

Hi, Niraj. I have a question about my high blood pressure, and it's pretty high. I take about 3 medication and acute sleep Insomnia, right? So I want— I do your stuff since I got the app for 6-8 months. Every night I listen to that 444 whatever, and it does put me to sleep, the 26-minute whatever it is. And that's really amazing, working for me right now. But morning, the high blood pressure, just with little stress my blood pressure can escalate, and I'm on 3 or 4 medications. So what do you suggest?

Um, again, this is one for the doctor because they need to assess, like, the risk. So, um, positive stress is usually okay, and, you know, everyone's blood pressure is going to rise a little bit. Everyone's going to have a little bit of a spike, right? Whether that causes any damage or not, that's up to your doctor to decide. But if you just again stick to the rule, small doses only to— this is how you calculate your dose: to your tip, the edge of your comfort zone, right? So you have your comfort zone, just slightly beyond it, slightly beyond it each time, and that's when the growth happens. That's how you get better. All right, and it might be you do 5 steps one day holding your breath, right? Then it goes to 10, or maybe it goes to 6, and then it might get 7, it might go to 8 each day. You do a little bit more each day and you'll see it naturally improve. But it might go back down to 4, but that's okay, right? Some days it might drop. That's because of different factors. But just do the— stick to the rule, just slightly beyond the comfort zone. Don't try and outbeat the day before. If it is painful to do it. Makes sense.

You are.

But do you, do you recommend doing it frequently during a day since I'm kind of semi-retired?

Yes, you can. You should add more doses. That will get your heart stronger again.

Okay.

But just short doses. All right. Don't do short, intense pain. That, that will cause a spike. Okay. So just short doses, you know, Just slightly beyond the comfort zone.

Okay, thank you.

Thank you. Okay, so Duarte, let's put you on. There you go. Hello, my friend. Oh, I'm muted, sorry. Hello. Hi.

Okay.

Sorry.

I wasn't getting how to unmute. Uh, I just wanted to share and to ask also, because I did yesterday and at night I did a little work breath, uh, breathwork, and then I slept on the right side and everything went everything. Okay. Just in the morning, I, I, I do the, I did the counting and I don't know why. I didn't get too high and I got anxious and during the day also, I don't know. I've been through some things in my life and concerns and everything, but I don't know if this work, it can be, how do you say, putting out all these things. Does it, if I have some emotional or something that it goes inside, you know, that it's a little hidden maybe, and it can bring that anxiety up. Or it was— it could be just something, I don't know, that my body is trying to regulate and it's trying to, to get used to this and it's getting better. Because during the sessions yesterday and today, it goes much better. Today it was a little bit harder. I don't know why that anxiety—

many different reasons. There can be many different reasons. Like, it can be that there's a very stressful time in the world right now. Yeah, a lot of shit's going on, so you might not have slept very well at night. You might have had bad dreams, you know, unconsciously. You might— it may be something to do with the moon, right? The astrology, the stars. I'm starting to believe that stuff even more and more every day because there was this lady who's gone viral called Natalie who does astrocartography, who predicted this exact date of the war being declared and all this. So wild stuff. So yeah, it could be stuff like that.

There's a lot of cleaning going on, no? Yeah, I don't know. I, I've been having for some time some anxiety, some anxiety peaks that gets me really worried. I don't know, I feel at ease and, and with anxious, and, and the heart also, it feels not like a very strong pain, but it feels a little painful in the chest and everything. And I, I really don't— but it's very strange because during the day it goes— I, I get completely good and well and everything, and suddenly sometimes some little things just boom, and I'm— I don't know, I get like—

yeah, that's called nervous system dysregulation. That's— as I started off this call today, it's very normal. This is what is happening to people, and you know, it's, it's normal, so don't freak out about it. But what you can do is— you can't control what's going on the outside, but what you can control is the inner world. So you can check in with that. You don't have to do it in the moment, right? But you can afterwards have a break, just relax, sit down a few minutes of the breath, or just become breath aware. Simple breath awareness meditation, everyone. Okay, this is the tip. In the moment, yeah.

Sorry, just when I try to— that time that we hold the breath after breathing out, there are— when I'm into those periods, it gets really like— I feel like I really— I'm not going to, to come over it. And I know that I can hold much longer, but suddenly I just have to breathe.

Yes, but maybe anxiety, maybe, maybe you got chest issue. You never know, it could be a viral thing. So just stick with it. Don't then because of one day think that this is normal. It can just be like one-off situation. But what we need to do is in that moment is become breath aware. Just follow the breath. Just tune into the breath. So there'll be an anxiety voice, that loud speaking part of the mind, the mental chatter going on. Right? Yeah, right. And then what you want to do is bring awareness away from that to the breath. You breathe in and out. And just as you do this, allow your breath to get more and more slow and subtle. These are the qualities of the perfect default state: silent, smooth, subtle. Silent, smooth, subtle, slow, rhythmic, diaphragmatic. Silent, smooth, subtle, slow, rhythmic, diaphragmatic. When you breathe through your nose, it becomes diaphragmatic. So all you got to do is breathe through your nose and just allow your breath to become more and more relaxed as you do so. So now your breath to become more, more subtle and relaxed. And notice how you can watch the turn from the inhale to the exhale, exhale to the inhale. It's in that moment, this, the turn from the inhale to exhale, exhale to inhale, where you meet that divine essence, the bliss within, as the breath turns from inspiration to expiration. And expiration to inspiration. That's right. Okay, coming back to normal breathing. Beautiful. So that's another thing you can do throughout the day now. All right, breath awareness. All of you can do that. It's a beautiful way to meditate, the easiest. Yeah, you just all meditated there, right? I just taught you all how to meditate.

And yesterday I wanted to say, but I'm sorry, I cannot skip this because the beginning, what you did at the beginning, the sending love, whatever we want, good positive vibes, light, doesn't matter what it is, but as long as it's something from the heart and it's really good to the whole world. And especially to the guys who are doing all these things, because they're the ones who need the most, because they're the ones doing all craziness. And I'm really sorry, I, I remember I talked with you, I don't know, 3 weeks ago or something. That was the first time. You remember?

Okay, sorry.

I used to do a lot this kind of meditation and everything, but these last years even, there's been so much A little bit after COVID, it started anxiety and all these things. And I feel that like it was kidnapped, you know, the peace and calm and mindfulness was kidnapped out of me somehow. And even now it was helping a lot and it was delicious. It was really wonderful, this little moment, but there's some part trying to, I don't know, being like afraid.

Of something.

Yeah, of course.

No, no, I'm sharing my emotions a little bit, but no, it's totally not—

it's totally rational. There's a lot to be concerned about. Everyone— you wouldn't have a soul if you weren't.

Yeah, you know, the heart that cannot be broken is the heart that cannot love. I'm sorry, I heard it from a teacher.

Yes, it's true. So that's, that's what's happening right now. It's, um, and so what we can do is have faith. That's all we can do. And know that the pendulum will always swing from dark to light. When you survive that swing, the life is just going to be most incredible. But the key is to make life amazing even in the dark times. Yeah, so you manifest what you feel. So if you can just change your state and feel as good as you can with peace, gratitude, even the darkest times— I have so much gratitude right now still you will survive this swing to the light, and then life is like before COVID again.

I try to say that. I try to be like a pit bull, you know. I hold to that good thought and don't open even, but it's hard sometimes.

It's—

no, I've had this moment this last, you know, like since this happened, right? It's happened to me. So before that, I was living on cloud nine. I was like having just the ultimate flow state, right? So there was a lot of challenges even with the business, like with growth, there's a lot of challenges. So I've had some real hard moments in this year, years after COVID, but majority of the time it's been epic flow, right? I've had the most incredible relationship with my wife. I'm grateful for my daughter being living in Ibiza and then having been able to afford to come here and, and now I have to escape here and crazy stuff. But, you know, I have this dream family, and like, the, at the beginning in COVID, I had— I felt I'd lost my mojo. Like, at the start of it, I got very anxious about the world. But then when I got through it, I realized actually we, we are— the world is constantly evolving. We're just going through an evolution. So it will only get better, right, if you decide that to be. So it's all about now choosing through discernment. So as we, um, uh, do these practices, what will happen is you'll be able to think way more clearly, right? You'll have to think way more intuitively. You'll be much more in tune with your somatic intelligence, and then you'll be able to make better decisions, more from the gut instincts, the, the heart. And that's the, that's the trick. That's why we need to learn nervous system regulation. Then we can bring peace. From a place of peace, we make better decisions. So, and that starts with gratitude every day. Gratitude practice, first thing in the morning. That's why I love the Heart Coherence Trainer, because that's the great way to set the mood of gratitude. All right, thank you.

Yeah, we're together.

Yes, the whole world. The word grateful has great in it. Okay, so there we go. Okay, some more questions. Thank you, Duarte. Jerry, you're unmuted.

Yeah, hi Niraj, can you hear me okay?

Hi, yes.

Hi, yeah, so I have a question about technique on nasal breathing. I find that sometimes I'm breathing through— my mouth is closed and I'm breathing through my nose, but I feel air actually passing still through the back of my throat. And I wonder if there's something to do with how I hold my tongue, because if I hold my tongue in a certain way, then I definitely feel it more through my nose. But am I just imagining that it can still go through my throat even though I'm breathing through my nose?

No, no, no.

When you breathe through your nose, the air goes down through— it goes in through the back and then down. So it does kind of feel like it's going in the throat a little bit.

Okay, but it's not wrong. I'm not doing anything wrong even if I feel— even if I feel it.

If you've got your mouth shut, there's no way the air can be going down your throat if you're breathing through your nose.

Yeah, yeah, perfect.

Thank you.

Now here's another trick for the, the rhythmic breathing. It's called Ujjayi breath. You just reminded me of it. So if you do this, but then close your mouth, try and make the same sound but close your mouth so it's through your nose. Right? If you do that, you get a nice smooth breath, right? And that helps keep it smooth, and it creates rhythm. If you can, you can time your breath with the sound. You can meditate on the sound. So here's a little trick for you. As long as your heartbeat's not too fast, you can get your pulse. You can measure your pulse, right? There's another little breathing technique you do during the day. Measure your heartbeat. Make your heartbeat your rhythm, your metronome, your tempo. Tune in with the rhythm of your heart, and then you can experiment. Breathe in for 4 beats, out for 4, in for 6, out for 6, 8, in for 8, out for 8. You can practice. And you make that sound with it. So breathing in— what you're going to try and do, you get the tempo, you kind of get the flow of it, so then you can stop measuring your pulse, then you just tune into the sound. Sound good? All right, so that's another little meditation technique, breath meditation. And it, it's called Ujjayi Pranayama, and it harmonizes the nervous system, but you're using your heartbeat as the metronome. This is the ultimate mystical practice I've just taught you. This is, this is stuff that's been kept secret up in the Himalayas for many years. It's simple, but I'm just giving it away right now. Okay, there you go. All right, thank you. Let's go, we're gonna do one, one or two more questions and then we'll wrap it up.

Hello, thank you so much for today's session and the whole challenge or program you're doing for everyone. It's amazing, thank you so much. Uh, you mentioned during the session regarding the Himalayan type of yoga where you hold your breath during the postures instead of having a flowy rhythm with breathing. Um, can you briefly just explain how to actually do it during the postures? Because for me, how I like learned how to do yoga is to use the breath during the poses. So whenever I try to do a pose, I use my breath to go even deeper in it. Yes, which I find it helping to go deeper in each exhaling.

No, that's good, that's good. So you still do that? Yeah. So, so the way you would do it for everybody is let's say you're doing a forward bend, right? Like you're doing this forward bend, touching your toes, classic, right? So you breathe out while exhaling, you can go a little bit.

Yeah.

Then you breathe in again. Breathe in, and then you're holding, and then you just hold. You go into complete stillness, right? When you're at the depth, the deepest you can go, and you just hold. It shouldn't be painful. So this is an asana. It's got to be with the mindset you're going to do this forever, right? Free from pain, okay? And and it's got to be stable, right? And you do it to the point of contraction. If you, if you can't, if you go into relaxation, it means you finished the asana. Asana is finished. So your body should naturally go, the contraction should go, because it's like your maximum effort, right? If you, you then you don't need to do the pose again that day because you, you've already done the effect. So you just do it once. So you, you can be holding that pose for quite a long time. That's why it's hard to do as a yoga class, because everyone's going to have different lengths of time that they're in the pose. Yoga classes were made for the factory, the yoga industrial complex, to have people clock in, clock out a certain time. That's not true yoga. True yoga is meditation. Everyone's meditation length is going to be different. All right.

So just, uh, very briefly, so basically you hold your breath once you reach to the deepest that you can reach in the posture. You use your breath to reach your deepest, then you hold your breath, correct?

And then you breathe in and hold on the, on the exhale for your backbend poses. Yeah, and then the same thing. And then you hold, right? Static contraction. Okay, and then the twists are like different, so you might— some twists you might breathe into it and hold, others you might breathe out, right? So it depends. That's it. I think we've done a whole crash course in ancient art of Himalayan yoga by Soma Breath, revived live and direct, made accessible, fun, and something that you, you might actually want to do and put into your life with some science behind it, because now you know why it works, right? So yeah, that's what builds the mitochondrial strength more than anything else, okay? That's that little nuance, changes, like subtle changes to something you've probably been doing for many years but had no idea why you're doing it. Now you know why you're doing it, right? I've just demystified The ancient science of mystic Himalayan yoga, which isn't actually mystic, it's science. There we go. Okay everyone, so with that note, you got some homework to do now. Well, let's not say homework, home play. I'm gonna go home and play a bit with your breath, and you will start going through these videos, do the day 2 videos, and you will, um, you can then also explore the app browse the app and test out some stuff. Okay, and then tomorrow I may be leaving here, right? So then I might have a day off, which will mean— because I might be going to another, um, state of Oman, another country actually here in the Middle East, to fly out, right? So I may not be with you now for the next 2 days. I may come back on the wrap-up. But I think what I've done is covered most of what I needed to cover, right, to give you the best foundations. So one of my amazing instructors might have to take over from this channel. I really apologize in advance, but you're going to find me anyway in every single video teaching you this, exactly what I'm teaching you here, right? It's, it's like you can go back to it anytime in the app, right, and watch these videos. So hopefully I will come back on Thursday or Friday. If not, it's been an absolute pleasure. Actually, I think I will be for sure finishing this because my flight out's not till Monday, so we have to be somewhere anyway to do the session. Okay, so I'm going to hopefully find a space I can do it from. So hopefully this has been really a lot of value for you all. It's been amazing. And if anyone wants to stay back, I'm still going to stay back for those of you who's interested in being a Soho Breath instructor, right? If anyone's interested, I will just talk to you a little bit about it. If any instructors want to stay back and share a little bit about their experience, instructors, feel free to. I'm gonna— so we're gonna end session now. So anyone who wants to leave and go on and start practicing stuff or go and have an amazing day feel free to do that, right? Remember, gratitude. Start the day, set your day with gratitude. Those of you who want to, like, actually teach this kind of stuff that I've been teaching you with the rest of the world, to make the world a better place, to sow the Soma Breath seed into the consciousness, the people who need it the most, to make the big changes in the world that we need to see, then stay behind now for the next 10-15 minutes where I'll explain that. All right, so what I'm going to allow you to do, I'm just going to go for a quick pee break for 1 minute. This is going to give me a test to see who's really here for the interest of doing this. And in the meantime, I'm going to put on a little dance track, okay? One of my favorite dance tracks, because that's what we do. Sound breath. A classic, I think. Classic. So you're gonna have a bit of a boogie while I'm gone for literally 2 minutes. Let's go.

I love my life. I love my life. I love my life. I love my life. I love my life. I love my life.

That's right.

I love my life. I love my life. I love my life.

What?

I love my life.

That's right.

I love my life. I love my life.

What?

I love my life. I love my life.

That's right. That's right. Just allow your breath to become more and more subtle and relaxed.

And notice how you can watch the turn from the inhale to the exhale.

Exhale to the inhale.

I love my life, I love my life, I love my life, I love, I love it. I love my life.

What?

I love my life. I love my life.

That's right.

I love my life. I love my life.

What?

I love my life. I love my life.

That's right.

I love my life. I love my life. I love my life.

What?

I love my life.

That's right.

I love my life. I love my life.

All right. Breath awareness. All of you can do that. It's beautiful. Way to meditate. The easiest. Yeah, you just all meditated there. I just taught you all how to meditate yesterday. I wanted to say, but I'm sorry, I cannot skip this because the beginning, what you did at the Beginning the sending, love whatever we want. Good, positive vibes, light. Doesn't matter what it is, but as long as it's something from the heart and it's really good to the whole world Hey, welcome back everyone.

Okay, welcome everyone. Right. Oh gosh, I just got an announcement too that there's something going on now, so who knows what's happening. Who knows what's going on. Okay, heart rate's going faster. Okay, so let's talk about instructor training. Who has any questions about it? If anyone wants to ask any questions, let's start with that. Anyone, put your hand up. Mary, okay, I'll mute you. Unmute. Yeah, how long does it take to do all the training? Because I won't be able to do it this year, but I'm thinking of next year because I'd like to really go through all the apps, know what I'm talking about and feeling it before I want to go and train in it. Great question. So we have different, uh, courses. We have the instructor training which is all about the breathwork side. And then we have Transmutation, which includes all of the holistic techniques, more somatic techniques, and the coaching protocols, right? So if you click on that link, you'll see the different offers, and you can get started with Level 1, okay? And you can do it at your own pace. And the idea is within 4 weeks, you should— if you do like 20 minutes practice a day start, you should be able to start doing classes in less than 4 weeks. Okay, so that's how it's designed. Okay, if you can start, if you can do at least 20 minutes of study a day, right, then you can just, you know, you'll find other times where you can go a bit deeper. You should be able to build up gradually and do it. Okay, so, um, this is, uh the page that you'll land on. I'm just going to share the screen. Here we go. And you'll see all the different options here. Okay. And all you need to do is book a call, speak to one of our specialists who will basically— they'll see if this is the right fit for you and determine which course that we've got is best for you. For your situation, what you want to achieve, and whether this course is even the right fit. They may find that something else out there is better for you. Okay, so this is a very— it's like a discovery call for yourself, and, um, and they'll give you a really good insight into, um, what you should choose. Okay, so that's the next step for you all to do, but it doesn't— it's not very hard to do. If you want to just at least do Level 1, you can start practicing and facilitating within 4 weeks. That is the plan of what we're aiming for. Okay, that's all the information there for you. So any questions?

That's good.

Yeah, any other questions? Okay, so Anna, you have a question?

And yes, so I had an eye on this training for a while now. But now when I went on to the website to check the trainings, I saw that there's live training in Austin, for example, but that you have to do the prerequisite of something online first. My question was like, is there any type of training which is all in person versus this like—

I mean, yeah, no, you still have to get the online course because that has the extra curriculum and the steps to— it complements the in-person training to, um, to, to basically— well, that has the, um, the complementary training that, that complements what you learn in person. In person, you're going to get everything right at Austin for completing Level 1. Then the rest of the training you can do— I mean, you're pretty— you're certified from going to that person, that training, to start facilitating, and you just have to complete some tests that you have online. So majority of it is already in person. That's what the in-person training is for. But then if you do Level 2, we do do Level 2 trainings as well, right? But that's another retreat, step by step. If you— Level 1 you can do in person.

And they're all—

so there isn't any that's completely in person.

Okay. And they're all like 2-day thing, or is there anything where it's like a longer time or something?

Yes, we do a 7-day one as well. I think we've had to postpone the Bali one because what's happened now is it's messed up the flights, so it's hard for people to get to Bali now. So the Bali one was happening in April, but we've decided to postpone it. Okay, just look out on the events page for the 7-day one, which is longer, where we cover more ground.

Thank you.

Brilliant. Thank you, Anna. Amazing.

Okay, Iona, can you hear me?

Yep.

Oh, I have a, a question, please. I'm, I'm a cancer patient. So what I know, that for cancer cells, they hate oxygen and they hate alkaline water, for example. So in, in my case, it's better to hold the respiration with oxygen inside of me because the cell— the, the, the, the cancer cell hate oxygen. Because if I hold the breath without oxygen inside me Maybe the cell, the cancer cell, they may like this.

I want to know.

That's not true. No, that's okay. So, okay. So there's different types of oxygenation. So what we're doing is we're lowering the oxygenation of your bloodstream, not of the— and it's not for long enough in your body tissue. It's actually increasing blood flow to your body tissue cells. Not depriving it, okay? It's increasing it. So actually, this can really help, this sort of exercises for cancer. But you don't want to overstress the body. As I said, golden rule is slightly beyond the comfort zone. That's all, slightly, okay?

I understand. Thank you very much.

Thank you very much, Anna. Okay, so last one, Iona. Whoops, go for it. Hello, Iona. Iona? There we go. What was your question? Ah, I'm muted again. Okay, anyway, I think that's it. So the training is Done with amazing mentors online, step by step.

Did—

oh, sorry, did you have a question? If you had a question, um, I asked so many times, so sorry. What? Where are you? Not yet, trying to find you. Do you want to put on your camera? Um, so who recognizes accreditation and what does training qualify for CPD? So it's, uh, if you look on that sales page, you'll see all of the certification options, okay? And, uh, you'll see all the— oh, sorry, all the accreditations that are on there and the CPD. It does count for CPD, and it's, um, it's accredited by quite a few different bodies. You'll see on that, on that page, on that link, okay? Yeah, Nayan, just ask here your question because I can't see how to unmute you. I can't see where you are. You're invisible. I missed most of today's session and yesterday's Mr. Fool session. Please advise how to catch up. So we have all the replays. So, um, um, Monica, do you want to just play the re— oh, what? Check your email, Nayan, for the replays. Okay, your email should have that and the app. We'll have a replay. Okay, great. And it should be on YouTube as well, actually. You can check on YouTube. Okay, I think we're good. So I'm gonna have to shoot off. It's getting late here. I need to prepare. I hope this has been useful. I think you're gonna love it. So the next step you're gonna do is is just schedule a call, right? Go book a call, speak to one of our specialists, um, who are these amazing mentors who will make sure they figure out the right fit for you for this, okay? And, and that's it. That's the next step. And then I'll see you hopefully in a couple of days. So peace out, everyone. Love you very much. Respect. Peace.