Guided SOMA Breath Practice for Inner Focus and Nervous System Reset with Jason Marc Campbell

Big welcome everyone to our Breathe Together Sunday with Soma Breath. My name is Jason Mark Campbell. I'll be your facilitator for today. Glad to see we have all of us from either Oceania, Asia, maybe in the evening in the North and South Americas, Central America. So wherever you're tuning in from, take a moment leave that into the chat. And we're going to be doing something very interesting today. There is a track that we're going to be going through, which is all around how breathwork is the biohack. And so to be able to do a biohack, um, we need to actually do a measurement of how our breath is doing. And for those who are familiar with Soma Breath, you're probably aware of our, our measurement tool that we use and suggest people to do in the mornings to be able to see where does our breath stand. So who here is a regular Soma Breath breather? If or if you're completely new to that, then just type in new. And if you're watching us on the live streams, then know that we are here on a Zoom call every Sunday and we do these breaths together. There's, there's a lot more interaction happening there. But if you prefer watching the replays on YouTube, you can always get the major benefits. And if you want to interact live, make sure to download the app. It'll give you a chance for you to join these sessions, see when the upcoming ones are happening, and be sure you get to participate to the maximum. So Judith, glad to see you, welcome. I see that you're new to this, so I'll give you guys a quick rundown of what to expect for today's session. It'll be an hour that we'll be spending together. We're going to do a beautiful breathwork journey that's going to be around 30 minutes. I'm going to show you how to measure your average breath hold time so that you actually have a baseline that we're going to measure from, and we're going to come back towards the end to see if there's been any physiological changes from us coming together, doing a breathing exercise, and seeing if we can actually lengthen our maximum breath hold time here. So since you're new to Soma Breath, know that we are here as an organization bringing forward a lot of the tools that you can use with the power of the breath to really bring your health to its maximum peak potential when it comes to getting yourself in an elevated state mentally, to be able to heal parts of yourself, go through emotional periods. And using the breath in certain protocols allows you to have a lot of flexibility of what can be done, and you're going to get a chance to experience that firsthand today. And so very excited that you are all joining us. And if you had a particular intent, whether you're joining because you've heard about Soma Breath, you wanted to experience this live for the first time, I'd be curious to know what would you hope to achieve by spending an hour with us to be able to breathe. Are you looking to— maybe you're just curious about breathwork. You're like, I've, I've heard about this, but I've seen maybe some old videos from like an Osho, uh, event, and I was like, oh my God, is this accessible to me? Can I, can I do breathwork on a regular basis, or is it something that's purely held in shamanic practices, or maybe you've been wanting to build a habit around breathwork, and coming together in a group definitely makes us a lot more accountable to be able to breathe when we get to breathe together. So whatever intent that you've set, know that you're going to get a chance to do a powerful journey today, and we're going to be featuring two mentors that are actually going to be leading the session today. Both Piotr and Claudia have a collaborative track that we're going to be going through together, and so stay tuned for that. It's going to be quite powerful. But first, we're going to do a test, the breath retention time. So we have a test that we do to be able to measure where are we standing when it comes to our breath. And what we're going to be doing together when I instruct you, so don't do anything now, I'm just going to give the instruction, then we're going to do together is we're actually going to take an inhale and exhale fully, and we're going to hold the nose, and we're going to count how long can we hold until you get the first urge to breathe. Here's the most important part of this test. You're not trying to stretch it to the maximum where you're like, like you're really forcing to go to the maximum that you can. The first urge to breathe where you're like, I should breathe right now, you're going to track the time. I'll put a timer up so we can all do it together, and this is going to give us a baseline of where we're all starting. I've always wanted to do this with the group here. We're all going to post our results and we'll see after we do the breathwork session are we going to move our baseline? See, life is a series of inhales and exhales. And if you notice, the largest mammals on the planet actually breathe quite slow, and the ones that live the longest— is actually what I meant— the longest living mammals on the planet actually have a really slow breathing rhythm. So imagine that bringing your average breathing rate down allows you to actually get more breaths out of your life. This is what we're going to be practicing through the session today, which is why the whole biohack angle. So Again, I'm going to give you a cue. I'm going to put up a timer. We're going to get a chance to measure what is our breath hold time. So again, you're going to take an inhale through the nose, exhale fully, hold the nose, and then when you get the first urge to breathe, you mark the time that it's at. Is everybody ready? Type in ready in the chat so I know how many people are participating in the test, and then we'll get a chance to get it started in a few seconds. So, all right, we got 1, 2, 3, couple Here we go. All right, if you're tuning in, type in ready in the chat. You should be practicing. Perfect. Okay, so 3, 2, 1. Inhale. Exhale fully and hold. Whatever is that number for you, type it into the chat. Yeah, it was at 33, Judith, when I did it. Alright, 29, 26, 11, 44, 41. Alright, well, take note of that number, jot it down somewhere so you get to remember it, because the key thing we're gonna wanna do today is see if we can improve on that number. Now, I will say anything above 20 definitely starts being on the healthier aspects. If we're below the 20 mark, then we're gonna see— you're gonna get the most amount of benefits from doing the journey that we do today, cuz it's really gonna allow you to maximize how much oxygen you're able to retain in your body. And for those of you who are above the 40, you've probably been somis already and you've done a few of these practices. If you're in the 20 to 30 range, you know, that's, that's pretty much on the average levels here. So no matter what number you are at, totally fine. We're going to work on seeing if we can improve that number in the process. If somebody's still holding their breath, well, uh, congratulations, you have an iron lung. But we're going to stop the counter for now so we can get into the practice. So This is what we're going to do. We're going to get into a Soma Breath protocol. Now I noticed some of you are quite new to Soma Breath, so let me take a moment to just explain what we're about to do together. It's going to be a standard Soma Breath protocol, and Piotr and Claudia, who are two transformational coaches on our platform, are going to be doing a joint guided session on biohacking is the breath. And let me just tell you a bit about what to expect. There's going to be a lot of neurosomatic programming, so the first part is going to be quite guided visualization. Meditation, guided meditation. And as we go through that, then at some point we're going to start the breath, breath cycle, and we're going to be breathing in beats. We're going to do 2 full cycles of the Soma Breath Protocol here. So the first part was you're breathing in beats. Know that you're going to be inhaling through the nose, exhaling through the mouth in a smooth continuous rhythm. How you breathe, it should be from the belly. So if you're holding a hand on your heart and a hand on your belly You should be feeling the majority of the movement when you breathe coming through the belly. Smooth, rhythmical, no pauses in between. So inhaling through the nose, exhaling through the mouth, you're feeling the deep breath coming through the belly. So we're going to be doing that for a few minutes, and again, you'll be guided through this in the entire time. And at some point, you're going to be encouraged to take a breath retention. So you'll be taking a deep inhale exhaling fully, and then you're going to hold. Now this is a part where you're going to try to hold to the best of your abilities for the longest time possible. And because you've been doing a lot of breath— rhythmical breathing, you'll see that you'll be retaining this quite long. And you'll do your best to stretch this. This is going to be when you're building on that intermittent hypoxic state. So bring in a no air in the lungs, you're raising the CO2 levels in the body, and that's a big part of the Soma Breath Protocol. And as you're going to retaining this breath again. We're going to stretch it for as long as we can where it is maybe a stretch, but of course you know your body best, so do whatever is the level of comfort for your own body. If at some point you're like, my God, they're still going and I need to take a breath, like I really need to do something, there is no problem at any point to just take a little sip of air through the nose and a quick exhale through the mouth. So you're holding, and when you can't any longer, you just extend the protocol a little bit. So it's— you're kind of taking a little— and you're exhaling. So then you get to keep going along with the program. At some point, you're going to hear the prompt is going to encourage you to take a deep inhale and doing a breath retention with a full inhalation, right? And when you do that, you're actually going to contract the sphincter, which would be that muscle you would use if you need to like hold to go to the bathroom. So you don't want to pee and you're like holding. And you're going to be sending the energy up the spine into the midbrain. And you should be feeling sensations that bring you all the way up to the crown. And you're going to be doing a shorter retention here with the full inhalation. And at the end of that, you'll be exhaling with an Om, Om, and you'll be returning to normal breathing. And that will complete the first cycle. We're going to be doing 2 of these cycles in the session today. And as a recap, we're going to be breathing in rhythm. Inhale through the nose, exhale through the mouth, no pauses, smooth and rhythmical through the belly. And the first session is going to be on a count of 4-4, so 4 seconds inhale, 4 seconds out exhale. Then you're going to take a deep breath in, exhale fully, do a long breath retention with no air if you need to. Take a little sip so you can extend it. Then at the end of it, you'll be encouraged to take a big inhale, hold, squeeze the sphincter, pull the energy up through the midbrain, exhale with a hum. And there you go. That'll be the Soma Breath Protocol. If you're still unsure, don't worry. Through the breath session, you'll be guided toward each of these phases as you go along, so you're going to be in good hands. Now, if you have any medical condition that may make it sensitive for you to do any kind of breath retentions— heart, epileptic, even late-stage pregnancies— under any kind of medical supervision, it is always best to consult with the doctor and do what feels comfortable for you. If you want to participate in the community breathwork and you have any kind of medical condition that would refrain you from doing any of the breath retentions, just keep breathing in rhythm and just be present. Use it as an experience to be present to be meditative, and you don't need to do the, the breath protocol if you feel that might be putting you into any kind of risk or danger. So you know your body best, so follow along with just a meditative state and regular breathing if you do not want to do the breath retentions. But if you're feeling healthy, you're feeling excited, and you want to do the full experience, then the breath retentions are really going to allow you to get the most benefits because of the intermittent hypoxic state that you will be driven into as you do this breathing exercise. Again, if you're in perfect health and you're holding the exhale breath retention and you're getting— try to always stretch a little beyond the comfort zone. You'll see it creates wonders in the process. I believe I've covered all the major elements, and I'd be curious to know if you are ready to get started with the breath session. There's two major ways we encourage you to experience this. One is fully laying down. If you have a pair of headphones, it does enhance the experience.. But if you're just using your computer speakers, that is totally fine too. There's no problems with that. You can lay down fully or you can sit upright kind of in a meditative pause. If you want to be cross-legged, straight-legged, sitting with an upright spine, that is a beautiful way to do it as well. Again, it's a 30-minute journey, so laying down, sitting up, totally up to you. Headphones, even better. Just speakers, you'll be fine. Um, I'll be making sure that the music is quite loud and clear for everybody, so you should be getting all your instructors. Uh, and again, you're going to hear from both Piotr and Claudia, who 2 of our mentors and instructors here on the platform. And the first breathing rhythm is going to be on a 4-4 count. The second breathing rhythm is going to be one that evolves. You're going to start in a 4-4 and it eventually will become a 2-2. And we're going to be breathing pretty fast, so expect a pretty cool, wonderful journey. And it'll be 2, 2 cycles that we'll be completing. Um, are you guys ready? Are you guys excited? Put yourselves in position. We're gonna get this propped up and get started with our Breathe Together Sunday session for this week. All right, let's make sure the audio comes in nice and clear for everyone, and let's get started.

Take a comfortable seat. We're about to observe. We're about to connect to not only our breath, but also to our body, to our mind, to our nervous system. If you haven't done so yet, close your eyes and trust that the insights that you'll get today will make you connect to your own nervous system, to the dysregulation, to the chaos, to the contractions. So that you can see that you are beyond that state of the nervous system, so that you can, with your breath, with your awareness, shift from a dysregulated nervous system to a regulated, harmonious, balanced nervous system. So right now, I invite you to listen to the sounds, to the music, to my voice. And what comes to mind? What comes? Is there silence, or is there an internal communication network? Override, overthink. Just explore it for a moment without judging it, without trying to shift it into a harmonious nervous system. We'll do that with the breath journey today. But right now, as you have found a comfortable seat, as you have allowed your shoulders to soften, let's explore the dysregulation that we're all feeling as we are human beings living in this lifetime, in this world. So right now with me, take a deep breath in, fully in, however you want to breathe in, and hold and tense. Do you feel the tension in your chest? Are you tightening your jaw? And now release the breath. Release, release the breath as you want to release the breath. Have you observed racing thoughts? Was it overwhelm? Maybe emotional shutdown? Were you feeling distant? Take another deep breath in, fully in.

Tense.

Tense the entire body, create that tension in the body, connect with the stress in the body right now. It is not wrong. And now release, let it all out, let it all out. And just observe your breath. It is time for us, for you and me, to sit sit for a moment with a dysregulated nervous system. A nervous system that is always trying to protect you. And it can go into fight, flight, freeze, or collapse. And not because you're broken, but because you adapted to survive. So instead of judging it, meet it with compassion. Keep observing the breath. Are my words, phrases irritating you, or are they familiar? Familiar.

Familiar.

Where is the tightness in your body? Where does the breath struggle to enter? Just for a moment, place one hand on your heart and one hand on your belly. And let's invite a new message into the body. I see you, dysregulated nervous system. I understand the work that you're doing this far, but right now, through this breathwork experience, I will tell I want to tell you that it is safe to soften. It is safe to arrive. It is safe to return to balance. And balance doesn't mean forcing calm. It means allowing your system to reorganize. You feel the heart beating, you feel the belly rising. Now you can release your hands and feel the whispers of the inhale and the exhale back into harmony, back into connection, back into present. In our first round, we're going to be breathing in for 4 and out for 4, in through the nose and out through the mouth.

Fearing.

Soft, smooth. Let's connect to our nervous system. We are the storytellers of our nervous system, and we can tell it, it's okay, it's okay to feel safe, to be safe. Whenever you can, join the breath, the rhythm. Breathing in through the nose, the belly rises. Breathing out through the Out, soften, soften. Just focus on the breath, the rhythm. May you become one with the rhythm.

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— ah! 2, 3, 4— eeh! 2, 3, 4—

ah!

2, 3, 4— eeh! 2, 3, 4— ah! 2, 3, 4— eeh! Turn to your right side now. 3, 4, 1, 2, 3, 4, 1, 2, 3, 4, 1, 2, 3, 4.

Sitting with your own nervous system.

2, 3, 4, 1, 2, 3, 4.

Allow it to tell you the story. Of how it was dysregulating, how it kept you safe, how it created tension in your body. It brought racing thoughts. It was tightening your jaw.

Out. Your breath was shallow.

Keep breathing in that rhythm.

In. Out.

In through the nose.

Release through the mouth.

Your own internal communication, that keeps you safe, aware, alive. To respond. Once we see the dysregulation, once we see that it was trying to protect, going into fight, flight, freeze, It was just adapting to survive. Adapting to survive. Rhythm, coherent rhythm. Sympathetic nervous system. The inhale with the parasympathetic nervous system. The exhale, you soften You arrive. This regulation, once you're aware, becomes a doorway that leads you home.

In. And out.

Take a deep breath in, fully, and all the air in. Hold the breath in and tighten your body. Tighten. Your nervous system is familiar with this motion, this tightness, this stress. As you keep holding your breath for just another moment, this is the moment when you can see your nervous system on overdrive. And now release. Let it all out. Release all the tension. Release, release, release all of it out. Fully out. And hold. Bring your chin down to your chest and hold. Welcome this first breath hold. On the out-breath Trust the body's wisdom. Your nervous system is learning right now with us safety, ease, and harmony. Holding for as long as you can. If you've pushed yourself to the limits, if the body still It is at ease. You can take a sip of air, just a sip, a booster breath, and then breathe the air fully back out again and keep holding. Presence over pressure. And in just a moment together, we're going to take a deep breath in, fully in, in tree In 2, in 1, breathe fully in, all the air in. Hold the breath in and create that tension in the body right now, a somatic experience. Hold the breath in, activate the pelvic floor muscles. Right now you are in control. You speak to the nervous system, with the nervous system. I am here. I see you, I understand you, but now I release. And now you release. Let it all out. Release.

Let it all out. Now notice this moment. Your breath is steady, your body is calm. Your nervous system knows it is safe. From this place of safety, something beautiful becomes possible. You see, when the nervous system feels safe, it doesn't just relax, it becomes curious, it becomes open. And when you feel this safety, this is what allows pleasure to exist. So in the next round where we're going to be inhaling in 4 and exhaling in 4, allow the body to remember Take a gentle inhale and feel how the breath arrives naturally. And on the exhale, let the body soften just a little more. Put awareness into the sound of your breath, the exquisite sound of your exhalation, the movement of your body, the music Be present. Pleasure does not require efforts. Pleasure does not require effort. It's just feeling alive.

And you are ready to feel alive, to breathe pleasure.

It might feel like a soft expansion in the chest, a gentle smile inside the belly, and a sense of openness behind the eyes. Let's breathe together.

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

Breathe in.

Breathe out.

Let it out, let it out.

In. And out. You got this.

This is how the body learns that pleasure is sustainable, that joy can be Trusted. This is not losing control, you're just gaining coherence. That excitement can exist without collapse. S. Remember how to enjoy being alive, using the breath as a bridge, feeling pleasure in every part of your body. Keep connecting with the sound of your exhalation, the movement of your body, the pleasure of your breath, of your energy, with a very calm, stable nervous system supporting This experience.

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

Prepare to start breathing faster.

1, 2, 3, 4, in, 2, 3, 4, out, 2, 3, 4.

In, in 2, and out in 2. Out, 2, in, 2. Using your breath as energy to ignite your body intelligence that remembers how to enjoy being alive. And when you are ready, allow this state imprint. Your nervous system remembers that this is safe, this is allowed, this This is available for you. Keep going. Keep breathing.

Yes.

Make that sensation gross. Smile. Move your body.

Move your body.

It is safe to feel good. Your nervous system already have the message.

Niraj Naik.

It is safe to feel joy, pleasure, desire, and embrace that state.

2, out, 2, in, 2, out, 2.

Now take a big inhale through your nose, hold, squeeze your mula bandha, and let it go with a om.

Aah.

Hold your breath. Gently put the chin into the chest if you're sitting. And just no rhythm to follow, no technique to remember.

I am safe.

Just be. I am Feel this regulation, integration. And when you cannot hold any longer, just remember to go beyond your comfort zone and take a sip of air through your nose and exhale again and hold back again.

Safe. I am safe.

I am safe. I am safe.

Let's take a big inhale together in 3, 2, 1. Take a big inhale through your nose, holding, squeezing your mula bandha. Now igniting that light into your head. This is an energy of regulation. Biohacking, feeling safe in pleasure, feeling safe in expansion, feeling safe in growth. Just exhale with a sigh of relaxation.

Ah.

How today your body learns something so important. For every single one of you, this, this lesson is unique, but everyone Every one of your cells is recalibrating and your nervous system is updating. If any thoughts arise, just let them pass like clouds. And if nothing arises, so that's perfect.

Perfetto.

No effort.

Surrender.

You can repeat in your mind, this is safe, this is sustainable. This can stay.

This is safe. This is sustainable. This can stay. We embrace you, we hug you, we love you. Much love and peace. Much love, peace in your day ahead, in your journey.

Niraj Naik.

Namaste.

Namaste.

Welcome back, everyone. What a beautiful journey that was with Claudia and Piotr, who just recently did an in-person certification training out in Barcelona. And so Claudia being from Chile, Piotr being from Europe, do a lot of collaboration and support a lot of our students who are on a journey to become instructors and run successful practices themselves, guiding people through incredible, powerful breathwork journeys. Any word of how you feel, how this experience was for you, feel free to type it in the chat. Anything that came up, we'll get a chance to interact a little bit, and we're going to finish off with doing a test following this powerful breath journey. How was it retaining the breath for those who are new? Did you get a chance to stretch it? Was it a little uncomfortable, but were you able to take that sip of air and extend it just a little more? Whatever was the journey that you went through was the perfect one that you needed to go through, and we're glad that you had a chance to join us on this Breathe Together Sunday. With some breath. Now I do remember some of you had mentioned they were quite new and mentioning you've identified some stillness, warmth, peace. Yes, stretch. Good job, Judith. Um, yeah, it's very peaceful. You, you get in a state of bliss after you get a dose, which is what we say you receive. A cocktail of neurochemicals happen when you take the deep inhale And exhale and go back to your regular breathing. Angela, that's totally fine if it was a little hard. You are looking to stretch and you are starting the practice, so this is a beautiful place. Great to know where you're starting from. And we're going to do a measuring of our, our breath retention in a moment here, and you're going to see if we've made any kind of improvement or changes here. Heather, good to see you again. So good. Much love, gratitude to you as well. And with that, I would love to bring us back into doing our follow-up assessment. So, I'm going to restart the clock and maybe you've just joined a little late. We did a test at the beginning of the session to see what was our breath retention time. Now that we've completed this breathwork, we're going to do one more test just to see if there's been a change after doing a powerful breath session. So, the instruction here is we're going to take a normal inhale through the nose, a full exhale through the mouth. We're going to hold our nose and we're going to hold our breath breath, not as long as humanly possible, but when you feel the first urge to breathe, we're going to count the time. Put it into the chat and we'll get a chance to start from there. Now Judith, if you can't see the clock, I am sharing my screen here, and so I'm wondering if you are on a mobile device, perhaps you're supposed to swipe the screen sideways. There should be a giant purple clock that does appear, and what you can do is the moment you take your first breath, just drop it in the chat and I will look at the clock for you. Just be sure that you have your text ready to, to send off, so the moment that you do send it, I'll get a chance to track it. Okay, um, and for everybody else, keep your eyes on the clock and we're going to go ahead and do the test. So again, it's going to be normal inhale, full exhale, hold. When you get the first urge to breathe, mark the number, put it in the chat, and we're going to see if there's been an improvement from what we started from. So let's get started in 3, 2, 1. Inhale, exhale, and start. All right, I'll bring it to a pause here. So how was the exercise the second time? Did you improve? I do know, Angela, you have more than doubled your score from the first time, so I want to say congratulations. And you can already see by doing one session you had a chance to see a radical improvement happen. Now, this is actually a practice we encourage you to do first thing in the morning as your baseline measurement. Now, we're doing it because we're all together but the true measurement of this is a daily practice. When you start in the morning, you do this as a test and you start marking those results. And depending on the lifestyle choices you have, the breathing practices you do in the day, you want to get that average to go up in the morning, and that becomes a very good indicator. Um, Judith, sound like you were able to pull up the clock, 42. I know that's an improvement much beyond me. What I found very interesting is both Monica, who's on the support team, and myself felt a little stagnant, and the reason is because because we don't get to practice the breath session when we keep an eye on everyone here, making sure that there's no technical issues, letting people into the room. So unfortunately, we don't get to do the practice. We get to monitor you as you do the practice, but we're glad we could take the test anyways. And you could see for me, I just improved very modestly, just stretched it for an extra few seconds. But for those who did the breath journey, I see some monumental jumps, 10 seconds plus happening across the board. So congratulations. Um, with that, I want to leave you with two key things to keep in mind. We do have our regular Breathe Together Sunday, so this is a special edition we do once in a while so that for people on this time zone want to have access to a session, I come and host it. I'm based out here in Bali, so it becomes very easy for me to build this routine with you on Sundays. And the main Breathe Together Sunday does happen in about 12 hours from now. Uh, do have the Soma Breath app. We'll put a link to the app right now in the chat if you don't already have the Soma Breath app. It's a great place to see all the upcoming live events, have access to some of the introductory breathing techniques that we share here, so you can do the tests, you can build the habit. So link has been shared in the chat if you want to grab that app. And for anybody who is on a journey to potentially become a Soma Breath instructor, we have over 3,500 instructors around the world, transformational coaches who are out there pushing the mission of bringing the breath as a healing mechanism for so many And as Soma Breath, we have two major things we're trying to do here. One is we want to make breathwork main street. We want to make it fun. We want to make it so that if you want to build a practice, that is in your best interest. How can we make it fun and cool and exciting? And being able to do it together with our communities and our instructors are doing that in cities across the world. And we also want to make the whole community aspect a healthier way for us to connect as a community. So a lot of people like to go have fun and party, but what if you can do it without substances, and you can do it together using techniques like breathwork to be able to bring us closer and to get these heightened states using just our own bodies are big things that we want to push forward. And we're having our Soma Summer Sale right now. So if you're interested in becoming an instructor, is something you're wondering or curious about, we'll put a link into the show notes right now— or in the show notes, I host a podcast, so that's my typical thing to say— in the comments section here on Zoom., do click on that. We're offering discounts up to 20% off our instructor program. So if this is something you've ever considered or you wanted to explore, definitely go check it out. You can make a full application, book a call with our team. We want to hear what are you looking to create as a Soma Breath instructor and see how we can be allies and supporters on that mission, share a few of the programs we have available. And if you are looking to take advantage of the discount, it is happening right now, so do check that out. And with that, it is the completion of our Breathe Together Sunday. If there's any questions, any comments, anything you wanted to share share, feel free to put in the chat or raise your hand if you want to come in and share how this experience was for you. Once again, we talked about Breath Is Your Biohack. This is a brand new track that was released on the Summer Breath app, led by Claudia and Piotr, who are two of our transformational coaches who host tons of sessions, have tons of tracks. And I think this was one of the more powerful sessions, particularly that second track in the breathing. I find is one of my favorite. It just gets you into an brain state of breathing, and then it accelerates to 2:2. That's really one of the coolest tracks to be able to do. So I'm glad you all got a chance to experience that. And since I don't see any hands up, I'm going to wish everyone a great evening if you're tuning in from North or South America, and just say have a great night's rest after you had this beautiful biohacking experience here. If it is an early morning for you, then good morning. I think you're going to have a beautiful day with this powerful exercise. You've got a chance to practice today. Let it carry you for the rest of the day. And we hope you get to join us for more Breathe Togethers. If you didn't get enough yet, there's another session happening in 12 hours where hundreds of people join to breathe together. We hope to see you there as well. Much love. My name is Jason Mark Campbell. It was a pleasure to be your facilitator for today.