In the book I talk a lot about leaning into the pain. Quite often we know what the right thing to do is, but it seems difficult. We're afraid to do it. It seems unnatural. And I experienced that as a prison of war. And that's one of the reasons I think that's so important is I learned from that that you have to lean into the pain. You can't always do what feels good and natural and easy. You can't always take the easy way out. In fact most often the difficult decisions and the difficult choices are the right ones. And we have to lean into the pain. And that occurred for me when I was being interrogated and they wanted me to fill out a biography of my life experience, my military experience and all that sort of stuff, background information. And I refused to do it. Well of course when you refuse to do things that the captors want you to do then they take offense to that and they had felt like they had to punish me and they had to torture me to provide the information which they did. And that was a very difficult time. The hardest part for me was eventually I couldn't handle it anymore. And so I agreed to do something. But I was still mentally in the fight and this is part of our guidance from our leaders was you know we resist them, take torture to resist. But at some point you have to you'll have to give in because you won't be able to resist anymore. But you don't want to become a Bolognian in their hands where you do whatever they want you to do. So you stop short of losing your ability to stand the fight. But even then knowing that I had you know put up the good fight and done my best I felt like a traitor. I mean I'm laying on the floor in this filthy room you know in handcuffs and now in leg irons and I feel like the weakest worst soldier military aviator that's everyone in the uniform because I feel like I've let my country down my teammates down myself down my own values. Of course later because of the support network and the co-work communications we had and my cellmates they encouraged me and said hey we've been there same thing happened to us you know bounce back be resilient and that was important to know that they stood beside me they understood they had been through the same thing and I was okay I wasn't going to be court martial when I came home and that was a very difficult time but I learned a lot from that that you just sometimes to do the right thing you have to press in to your zone of discomfort and stick by your values and commitments.