Breathing, that it is the gateway to your autonomic nervous system. It is an action which you can simultaneously control conscious breathing, but it also occurs all the time without you thinking about it, which is a great thing keeps you alive. So when you learn how to monitor your breath and breathe consciously, you can use that to affect your nervous system. So that's why it's really an important gateway to creating that sense of inner calm and peace. So often we get stressed out and so this can be one of your fundamental tools to create calm whenever you want it. So let's do an experiential practice. To yourself, I'd simply like you to gauge your level of stress right now on a scale of one to ten. Would you say that your five in the middle, one, no stress or ten totally stressed out? Just note that. Now we're going to breathe for one minute and I would like you to count your inhalations and your exhalations. So inhaling through the nose if possible and exhaling through the nose if possible, but if you need to exhale through the mouth. That's one count. Inhaling, exhaling. And I'd like you to count how many times you do a complete breath cycle in one minute. Ready and begin. Take no effort to control or change your breath while you do this. But simply observe the breath, observe the inhalation, observe the exhalation. Notice if the breath is calming or lengthening simply by observing the breath. A few more seconds and stop. Now look at how many breath cycles you had. Some of you may have as few as four or five. Some of you may have as many as ten. There's no right or wrong, but I'd like you now to check in on that scale of one to ten and notice how stressed or not stressed you are. And see whether or not you've gone down a few notches. I know that even for myself leading the exercise, I feel probably one less number on the stress scale. So just by observing the breath and counting the inhalations and exhalations for one minute, we're able to create more of a feeling of calm. That's an important thing to understand and acknowledge. So you can use this tool at any time in the busyness of your day or at night before you go to bed by simply dropping in and just monitoring your breath. Count the breath cycles in and out for one minute or two minutes. It doesn't have to take long and you'll notice, you'll notice even my voice got a little deeper. It really does make a difference. And this is a foundational tool. So I'd like you to practice this for the next week. We want to enhance and strengthen the mind-body connection. And we can start by simply breathing. So this is the beginning on your path to greater health, well-being and happiness. I hope you practice. Have a wonderful week and we'll see you next time. Bye.