Greetings my esteemed subscribers. I have read a very good book, The Oxygen Advantage by Patrick Macayon. I actually read this last year and now it is high time I make a separate video on it. And if you have read my own book of course, don't list, I mention this book in it as well. And before I begin to elaborate on this book in particular, I can just say that straight off, yeah I do recommend it. It's a very good book with some profound teachings. And I made a video on muing while back almost one and a half years ago and muing is the correct tongue posture. So basically what you want to do is you want to have your tongue, unless you're speaking or eating or drinking etc. You want to have it on the top of your mouth and you want to keep your lips closed and your teeth together. So like that at any time, so you're not slack-jawed because this has quite a bit to do with mouth breathing and the oxygen advantage. So they go in together. So if you haven't watched my muing video, you can check it out, I will link it in the description box below. And just a muing update as well since I talked about it, I might give you an update. I've done it since I made a video. You know, I haven't really seen any aesthetic differences, but that's not the primary point at this stage. It's just if you have a correct way of doing something that will improve your life you should do it. And then it might take some time to see results. But I do notice it's easier to incorporate the teachings of this book if you have a correct tongue posture so that you always breathe through your nose and you keep this part of your face tighter, so to speak. Then also another book I have recommended and I continue to recommend. I've also made a video on it. Nutrition Physical Generation by Gallant Western Price. This also goes into this. So you have three different books, no actually two books and one YouTube channel which is the channel of Mike Mew. I can link it also below if you want. You have these three things that are working in with each other basically. So Western Price talks about the nutrition of things. What kind of nutrition you grew up with. And the Oxygen Advantage also talks about Western Price and I will take just an example from it from the book. In the 1930s, a dentist by the name Dr. Western Price investigated the cause of facial changes and crooked teeth in various countries and civilizations. One of his observations while visiting Gallic people living on the hybridian islands of the coastal Scotland was that the children became mouth-breathers. After parents switched from their natural diet of seafood and oatmeal to the modernised diet of angel food cake, white bread and many white flour commodities. Marmalade, canned vegetables, sweet and fruit juices, jams and confections. So he talks about Western Price here as well. And long story short, if you have a bad diet as a child, you might underdevelop your facial features which might then lead to mouth breathing. mouth breathing might lead to other bad things such as crooked teeth, poor airways and other symptoms that makes you less athletic, that makes you less healthy, that makes you more prone to sickness etc. So they are working in with each other all of these bad things. And a note here on Patrick McCayon is that he, you can watch on YouTube as well, he has some good talks. He was a mouth-breather for like 20 years because he had a condition when he was younger so he had to breathe through his mouth because you know if the nose stuck all the time, yeah you need to get air in some house, you need to mouth breathe. But it's not optimal to do so. So basically what you can say is that nose breathing is what you should do all the time. And mouth breathing is what you should do in certain situations as in you know you have a fight or flight situation. So in the gym you can mouth breathe during the heavy exercises if you are in last round in our boxing sparring or something, yeah you can mouth breathe but otherwise try to breathe through your nose as much as possible. And this is especially true when you're resting, if you're breathing through your mouth, when resting, you're sending your body the signals of a fight or flight so you get less rest. So for example if you're sleeping and breathe through your mouth you will get a worse sleep because then you send the body the completely wrong signals whereas if you only breathe through your nose you send it the relaxing signals. So I said this before in my sleep video I use this sometimes to just make sure I don't breathe through my mouth when I sleep because if you tape your mouth you can only breathe through your nose. It also helps to keep your jaw up against your upper part of the face so you get the emuing effect also when you're sleeping. So that is something to keep in mind and for me again if you've been following me on the Physique Manufacturing I have experimented a bit with running first I did last year a little experiment only breathing through my nose when I went for a run in the forest and you know at first it felt extremely uncomfortable it felt like you were breathing through a through a straw or something but eventually you get used to it. Now of course you can't run as fast because you don't get as much oxygen into your body but it was a fun experience. Then what I do now is if I'm going for hillsprints I breathe in through my mouth and out through my nose until I get to the stage where I can only breathe through my nose so I have to breathe a bit through the mouth at first because of the you know you're at the top of your heart rate but then as soon as possible I switch back to nose breathing and then when the heart rate and breathing is back to normal I sprint again. So you can try out a few different techniques there. So the book it contains quite a lot of exercises as well things to think about mainly in regards to breathing less. So for example if you want to train your breathing you can when you walk down the street you can use the side you know between this lamp and the next lamp in 20 meters you will hold your breath and then you try to not overcompensate by breathing so much. So you have all of these different breathing techniques and yeah in terms of a book review I can use say it contains a lot of good wisdom backed up by science and backed up with his own experience backed up with the work he's done with other athletes. So an interesting point he said was that it's a lot of focus on eating less. He also wants to see that we breathe less so the oxygen becomes more potent so to speak. So basically to conclude try to always breathe through your nose only breathe through your mouth in certain situations in the gym or in martial arts or if you do sprints etc but in the meantime breathe through your nose. So if you are grappling for example in a short burst of energy perhaps you want to perform a take down or something yeah you can breathe through the mouth but if you have the opportunity for a short rest you could try to calm down with some nose breathing. Now of course it depends on the suggestion but try to nose breathe as for as long as possible in certain situations you can switch to mouth breathing when you need the air in fast. Then of course if you do heavy lifting in the gym it might be a good idea because you want to evoke that fight or flight sensation as well because you know you want to perform at your top but otherwise try to nose breathe to calm down to make the most out of the oxygen. So to conclude and to tie these two books in together I do believe if you read one you can also read the other because the you know the teachings are quite similar especially important if you are a parent of course if you have young children it might be good to educate yourself on the potential hazards that might arise with a bad diet so for me personally I have a daughter I intend to shield her from as much sugar as possible only give her good food so that she might develop normally develop good healthy airways so she doesn't get all different things that are associated with unhealthy living basically. So a proper diet can leads to a proper breathing which can lead to a more healthy life and the opposite is true if you feed your child a lot of sugar etc the child might develop you know a poor facial structure a poor ability to breathe and that might have catastrophic effects later on if they want to go into sports etc. So super important stuff I thought to share this and in conclusion yes I can recommend the book definitely worth reading I of course also want to recommend my own book you can order it link in the description and yeah thank you for watching and have a great weekend ahead XXO boo