How do use a simple 1 minute exercise to tap into your Vagus Nerve.
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- เผยแพร่เมื่อ 29 ส.ค. 2024
- ► Justin is one of the worlds leading Mindset & Mindfulness Coaches. He has built and sold multiple businesses. Justin works with a global client list via video. www.JustinCaffrey.com
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David, before I went to sleep last night, I was trying to figure out how long I have been doing these exercises. You gave me a heart on my comment this morning, so it's been around 2 months. This has been a life-changing experience for me. All my life I have dealt with anxiety and depression, thus leading to alcohol addiction. I haven't had a panic attack since I Stated the breathing exercises and no desire to drink as well. This is amazing because I've tried everything. Thank you for the post Sir!!!
wow I love hearing these stories. After watching EONutirition I healed my IBS of 14 yrs using the B1 protocol. B1 is the key nerve vit.
@@cathrynp3491 Thanks, and still going strong.
Still clean of alcohol and working hard to pursue my goals!!!!
Ill ck out the B1protcol, it sounds interesting.
I learned one from another you tube teacher 1. You lay on your back with knees bent for comfort. With your hands cradling the back of your head ( just so to prevent you from moving your head) with your nose facing the the ceiling.
2. With only moving your eyes you just look right out the corner of your 👀 eyes for 30 seconds ( you can do it longer if you want to but 30 secs is all it takes to get the release your looking for)
3. You will feel the urge to take a deep breath or you will yawn. That is how you know it working.
4. Repeat looking to the left for 30 sec ...
It's super simple and it really works!
Oh I forgot: before you begin turn your head to the left and then right to see how far your able to turn it, then when your done try again. You will be able to turn your head way easier and farther than before and it's a way to see that it worked.
I do this all the time now because it's help me so much
I have CPTSD so this kind of thing helps major!
Yes!!! Truth right here!
@@mariamalhotra8228 me too :)
Justnowsaw that it works very well!!
Can you please share with us the ways it helped as I have cptsd too.
Thank you
I just tried that. I started yawning. Amazing. Can you tell me what this technique is called, what’s it’s used for, and the person that discovered it. Is it an EMDR technique ?
I'm currently discovering the severity of trauma from my mother trying to drown me at 18 months old, this video and your channel are part of that journey. Thank you.
I am sorry to hear this Benedict, but I am pleased to hear you are finding space to work on it. My own recovery from trauma was 7 years ago, difficult, but worth it. I run a monthly course in small groups. You are welcome to join if and when it feels right. Message me if you would like more details jc@justincaffrey.com.
@@JustinCaffrey thanks Justin I'll check it out and keep it in mind. Bless you!
@@benedictpaulsycamore255 wishing you health and happiness.
Pray you find peace. But how on earth did you find this out?
@@junespence7546 thank you June. I grew up with my Dad and he never ever discussed the past or my mother. It became an issue I was afraid of even addressing til I met my now wife bringing us to find God at 27yo. I'm 30 now. The story I have from my Dad is very one sided and a cold account, I believe there's a lot I dont know about how things happened. After attempting to have conversations with my Dad trying to explore my trauma he becomes very upset and accuses me of emotionally blackmailing him. My mother went to jail after the incident. I've been trying to find her for a while now but it seems she just fell off the grid. Although I've suffered tremendously I have been v lucky... on paper I should be a serial killer!
When I was growing up and would get upset about something, my mom always told me to go put cold water on my face. Bless her! I still use it.🥰
Greatly increased effect by vocalisation, meaning and audible hum; similar to Yoga Chant Om!
Great to hear. Vagal tone is so vital to our wellbeing.
This worked , I was tired and did this for 3 times , 5-2-8 , now feeling energictic . Thank you and loads of love 🏵
This is breathwork. There are many, many variations. They all work. Pick the one that works for you.
Thank you so much for this Justin, I feel so calm after this I can't express enough gratitude for getting this info out to trauma survivors. You're an amazing person ❤️
This is yogic pranayam, revealed by ancient yogis
Exactly. I am just helping others find the option in their own breath. 🙏❤️
@@manessvijay I agree with you 🙏🏼
@@wtfhappenedtome complainers- BIG EGOS......... ingnore neg energy.....absorb the Love & appreciation of these FREE Vids to help ppl 🙏🙏🌿❤️improve their Life
Some Christians feel awkward with the word YOGA 🧘♀️
4-16-8 that is alternate nostril? But what is the name of this pranayam
The 5-2-8 technique feels good!
Thanks 🙂
Rechak is the name that is well defined in yoga. This is what this hack is. I appreciate as you are spreading awareness.
Don’t worry, I don’t claim to have invented breath-work. I wish to share the message. Thank you my friend. ❤️🙏
Thank you for this Justin, I find it certainly works for the anxiety.
That is great to hear Jac. You may enjoy this other video where I am showing a class how to massage the vagus nerve: th-cam.com/video/LQGvnfSOpdg/w-d-xo.html
This is so awesome. In India they still practice dipping themselves in running waters of the rivers first thing in the morning. Well the cold shower is for us here. Thanks very much for your awesome advice
You are welcome. 🙏
Thx Justin just came across your channel yesterday. I’m a dub myself but now live in the antipodes. Had a meltdown mid last year . Years of childhood trauma and alcoholism. Going to start with the 2/5/8 breathing daily. I even tried the cold water . Wasn’t brave enough to do the cold shower but did turn off the hot tap near the end but I will get braver . I will keep you posted.
Hi John, thanks for the message. I am sure the weather is a dam sight better down there than here! Sorry to hear of your troubles and I am glad the channel is helping. I would suggest you start with this exercise given what you have detailed in your message: th-cam.com/video/qGFTpUkdHWA/w-d-xo.html. Work up to cold water. Start very small and have gradual increases over time. 👏👏😃
@@JustinCaffrey yeah weather is hotter than hades . But lots Lo flooding. Funny you should mention the hand pressing video I just came across that about an hour ago and was practicing it . Serendipity or what 😜
I tried this 5-2-8 technique, and it does indeed calm me down. Haven't tried the cold showers yet. Thanks, Justin!
Well done Geoff. You might like this video where I guide you through a visualisation. th-cam.com/video/hzePx04OoXs/w-d-xo.html
This is good. Breathing exercises are good in general but this one really works for tension relief. Great tool!
Really struggling with hangover and anxiety, this lowered my HR instantly
Thanks Justin. First time I've watched one of your videos. Thanks for the hack info. Much appreciated. I need whatever I can find at the moment to try to get my body out of fight or flight mode. I liked your content and presentation. Keep it up.
Thanks Stuart. Meditation is also an incredible asset for longer term work in terms of shifting out of fight and flight. I have a bunch of free guided meditations on my TH-cam channel or you can check out my courses at www.remotetribe.co.uk/aprilcall. Wishing you well. Justin
@@JustinCaffrey Thanks Justin, I will check it out 🙂
It works. Another simple way is to press thumb nail for 30scnd followed by pressing sides of thumb nail for another 30 secs.
Thank you! Technique at 2:41
Thank you for your time ! 🙏❤
Thank you. ❤️
Wonderful, thank you very much! Greetings from Bavaria, Germany
You are most welcome. Thanks for your comment. 🙏
This is amazing ....
It really helps . Thank you for sharing
Stefano Sebastian Chelemen I am glad it has helped Stefano. I discuss the vagus nerve further on my blog at www.justincaffrey.com
Thank you for these tips-turning the cold water on after my shower I had already started doing --the 5-2-8 will be very helpful and I can do this very easily-anywhere. Thank you Justin ;-)
Thank you. Never felt anxious before but for the past year anxiety levels have been high. I going to definitely try this. 🙏
Thank you. If you are feeling anxious you should try this exercise too, which is also on my channel Game Changing Vagus Nerve Exercise (Parasympathetic Shift). 🙏
Sorry Dharini here is the link th-cam.com/video/qGFTpUkdHWA/w-d-xo.html
Thanks for sharing this. 😊
@@JustinCaffrey breath out in the mouth or nose?
@@carmelitateledorio7173 ideally the nose if you can. Always better to nasal breath where possible.
I deal with GERD/LPR. This nasty disease started after many years of chronic stress and anxiety (due to parental alienation, over--strict parents, isolation and loneliness, porn addiction, impostor syndrome, etc., etc.). The day I was diagnosed with GERD I had my first anxiety attack. Although I don't feel the anxiety in a "clinical" way anymore, I'm still very behind in life and my anxiety manifest itself in procrastination, worry, dysfunction, variation of mood, some dread and, of course, GERD/LPR even taking medication that really increase anxiety and distract me from studying. I'm using this techniques to stabilize my mood, decrease anxiety and if possible reduce or remove GERD symptoms, as one of the main triggers is anxiety/stress
Simple and easy to follow, thank you.
Glad it was helpful!
Thank you! You're helpful!
Thanks
In short do Bhastrika pranayama and omvelom yoga...both this activity makes your vagus nerve active through in and out of body...your body energy boost up and the stamina of your body increase itself..
Thanks Kumar. Meditation and Yoga are my two favourite ways to align my nervous system. Beautiful practices.
Do sound AUM or OM chanting......or do laughter therapy .....very effective to stimulate Vegus Nerve.
Thank you so much. Love your way of explaining the deep breathing 5, 2, 8 method. 🙏💝🙌😇
Wait...how am I just now coming across your channel???
This is amazing stuff, and I will be watching all of your videos.
New Subscriber here, and I am going to help spread this channel.
These are the type of videos the world needs...
Brendan William thanks you. Please do share as these are free resources.
You’ve helped me greatly. Really. Thank you
Thanks
Nicely done video my friend! Short, sweet, and useful.
Glad you liked it 🙂🙏
So good! Thank you for sharing!
The Pilates Barn Kristina Leddy you are welcome 🙏
I was having some sleep issues , right after a surgery to remove my gall bladder. I was 27 yrs.
old. Now at 76, I am still experiencing issues, and I have developed Afib. In my research, I discovered, the vagus nerve. I asksd a doctor whether my issue could be related to the vagus nerve. He said he didn't think so, but I feel it is. I believe my vagus nerve may have been injured, and it gives me the fight or flight response when it shouldn't, so it needs to chill out! I read in a medical journal, that if a person has had open abdominal surgery, they very likely will have respiratory issues. I asked a Nurse Practitioner, and she said, unfortunately , that is true. So, I have full blown apnea. Bummer!
Thanks for sharing this Jean. It may be worth developing a meditation practice and you could also join my course in July where we will explore the Vagus Nerve and Polyvagal Theory. It is $99 for 15 hours of video, access to the app and 4 live workshops on the Vagus Nerve and managing the stress response. www.remotetribe.co.uk. It might also be worthwhile looking at prolotheraphy. However, first look at the options around meditation and mindfulness. I wish you health and happiness in the months ahead.
There is some research that damage to this large nerve may cause a fib. I wish our neurologist knew more about this but don’t think so
@@JustinCaffrey Thank you SO much for this info. As I explained to anyone who will listen, I questioned a doctor about this over thirty odd years ago, and he thought the vagus nerve had nothing to do with my issues. I figure I was a lot smarter than I EVER gave my self credit for. The vagus nerve is awesome, and does a lot of good, but can be a wild child at times. And, I guess it can be damaged? I even considered that the surgeon possibly damaged my diaphragm. I told him if I wore a bikini, I considered covering my long incision with a rose stem, and a rose tatoo. That was before tatoos were popular. He said, "With a figure like yours, no one will be looking at that scar!" Well, maybe he was very distracted. LOL
Wow that's very interesting! I am experiencing heart palpitations and tachycardia after my Covid pneumonia. Cardio dr said heart looks good - no reason he can find to explain and just wants to pump me full of meds. My friend suggested looking into the vagus nerve and I found this video very helpful. I also have had my gallbladder removed a few years ago!
Thanks for the great tips !
Thanks for checking them out.
This ìs a case of 47 yrs,old shes blurred vision flight or fight i remember this, when i admit in p.g,h tnxs this video know i know ŵhat happen to me, thanks to all my drs, to guide me .and you ,from philippines
Evelyn,thats my name
By the way it works wonders to relax me. Thank you 🙏 ❤
Thanks dude😁 I enjoy your content
Munib Ahmad great to hear man 👍
Not sure why but these breathing techniques and working out which is supposed to definitely help make us feel relaxed and get a good nights sleep make me feel more anxious. It's the weird feeling you get as if you are going through withdrawals from medication. I don't understand. I spoke to my doctor today but didn't get the chance to ask her why it happens. I doubt she'll explain anyways so I'll ask my new therapist. Hopefully he will know why it occurs.
I do a variation of this breathing exercise every night when I go to bed and it usually helps me fall asleep.
Thanks for sharing that Annie. Nice slow breathing helps the nervous system relax and prepare for rest. Great work and keep it up.
@@JustinCaffrey so how can it also help feel more energetic at te samen time?
Thank you. Juicy stuff!
Thanks Roger.
Pranayama 5-2-8. An ancient technique in patanjali yoga sutras Bahya abhyantara stambha vrttih deia kala sathkhyabhih paridrstah dirgha suksmah( Sanskrit shloka for pranayama. This just one of the limbs of eight fold paths of asthanga yoga in PYS. 🙏
Yes, thank you. I follow the tradition of Shugendo. It is quite similar. 🙏
@@JustinCaffrey Thanks for the confirmation. In the ancient tradition of India there are much more hidden secret techniques to be explored which elevate the consciousness to different levels unheard of in the modern world🙏🙏🙏
I don’t know how I ended up on JC videos this morning. But I am glad I am here.. I been watching them one right after another. New subscriber here . Ty! Hopes it ok to refer to you as JC😊
It sure is, that’s what my friends call me. Welcome and thank you for your kind comments. Nice to have you in the tribe 😃🙏 JC
Hi Justin. Thanks for the videos. Any suggestions for sympathetic withdrawal and autonomic dysfunction? I get so lightheaded with postural hypotension.
Thank you🙏🏾🙏🏾🙏🏾
Pleasure
Thank you for this video!!! Have a good day!
You are most welcome. Thank you for taking the time to write. 🙏🙂
@@JustinCaffrey thank you for invite!
Hello sir... thank you very much... I found your channel at right time.. can we do 5 2 8 breathing for longer times in a day... It brings very good relaxation
Thank You so much
You are most welcome. 🙏
Thank you for sharing.
Thanks June. I appreciate the feedback. 🙏❤️
Great...Yoga techniques... great... 🌹🌹
Thanks. You're awesome, Justin!
Thank you. 🙏
Thank you Bro!
Thanks Adam - my pleasure 🙏⛩
Thanks. Very useful video
Thank you🌹🙏
Great 👍🏻 I will give it a try
Hope you enjoy
Yoga ratio is 1:4: 2 intake. : hold : out
Thanks Raja.
I read that Turkish baths help heal vagus,and that is hot steam isn't it? I did a lot of things to try to heal for 10 years more of it, you name it, but finally I found relieve with inositol, alphalipoic acid and acethyl carnitine (ALCAR) it seemed that stress did not go away from me with 3 people that are passed in my family.
Hot and cold can help. However, cold water is generally better. You might like this video where I guide you through a visualisation. th-cam.com/video/hzePx04OoXs/w-d-xo.html
Awesome, Thank you Justin
You are welcome. 🙏
Great, Dr Sahib jioji bahut bahut shukaria jioji. Excellent 👌👌👌 but confusion is when to exhale from mouth or from nose please. maa 🙏🙏💞❤️
From the mouth. Exhale from the mouth. 🙏
Thanks so much very informative
Thank you!! 💞💞💞💞💞
Good that’s what Ayurvedic teaches us
528hz is the frequency of love
Thank you
I will practice this at the insomnia...😔
You could also try my Vagus Nerve Massage video just uploaded. The link is below. Thanks, Justin. th-cam.com/video/LQGvnfSOpdg/w-d-xo.html
Love your videos Justin.
Thanks so much Mark.
Thanks K
Thanks 🙏
You’re welcome 😊
This is why I felt so much better when I was free diving! My face was immersed in cool water and my pre dive breathing is similar to what is described here!
Thanks you sir!
Yes, sport on! The dive reflex is so powerful and healing. It activates the Vagus Nerve.
Ty for your videos. Would you do 528 video where we can follow you?
Please explain if mechanics nose in nose out but is the tongue on roof of mouth?
nice will do it easily right from today
Thanks !
I’m beyond vagus nerve I have lots of physical symptoms, going through divorce for years with a complete control freak that’s out to destroy me in every sense of the word. Many losses not just material or financial but toxic parents have went with the ex. Couldn’t make this stuff up. Think I need more than a cold shower
It all starts with baby steps. I watched my son die and struggled with PTSD. The road to my recovery was meditation and cold showers. We can’t change the big events without taking our first steps. A cold shower might be the first step. Wishing you well. Justin
Sounds like you have a narcissist in your life.Read up on that .Lots of help out there.
I followed the methods of Sukie Baxter (look her channel up on youtube). The method is super effective with rave reviews, and TV newspapers featuring her.
Please understand you are not alone. Your world is falling apart but if you look outside the world is still there. On the darkest day there is still light and one step at a time you will get there. Hang in there things will work out 👍 Sending prayers your way for peace and resolution
come to india we will fix you.
Namasthe Justinji
Thank you.
Thank you. ❤️
As a heart patient with NSVT (non sustainedVentricularTachycardia), heart palpitations, and severe panic attack disorder is this a safe exercise for me? I have blood pressure that varies from ideal, to normal, to slightly elevated at times... should I be doing these?
Given your medical conditions, all changes and new approaches should be conducted in consultation with your physician.
@@JustinCaffrey thank you!
Come to the point
Thank You Sir
You are welcome
i'm happy to have found your channel and subscribed ....thanks so much for posting these videos to help others
That is really good. It means your parasympathetic system is being stimulated. This is rest and digest where you are most calm. :-)
Thank you sir should I do this on a routine basis several times A-day
Thanks. Any suggestions for helping us tinnitus sufferers?
Thank you! 🙏
Most welcome l. 🙏
Hello sir i have acid reflux for 2 years. In which I was taking anti acids and ppi for appx 2 years. I was so stressed that my b12 and d3 got so much deficiency. I stop ppi then. I have getting issue of buzzing in my left ear which I can listen in silent noise. It’s due to vagus nerve ?Because I think so much of this disease n gut brain connection is there.
I can tell you that I suffered just like you. I stopped drinking alcohol, moved my diet to whole foods plant based and developed my meditation practice. It took about 12 months but everything cleared up (including adult asthma). You might like to watch my Vagus Nerve Massage video (link below) ❤️🙏 Justin. th-cam.com/video/LQGvnfSOpdg/w-d-xo.html
@@JustinCaffrey sir drinking a lot of water in a movement cause this problm and drinking water with meals also do this?
@@JustinCaffrey hi Justin ~ I am suffering so much from my nervous system. I am on a clean whole foods diet and water. I just started practicing meditation and breathing and vagus nerve exercises. I can see I am making progress but still feel, at times all shaky inside and my heart pounding. I sure am praying that doing these things daily will clear this up, like you said it did for you. I feel broken and I don't want to be broken anymore. I am thinking it takes consistency and a little time to heal the system. Yes?
Bless you for sharing all these good exercises with us. Thank you 🧘🏼♀️🙏
Omg..That nerve caused me horrible reflux issues due to stress..I was horrible for near year!Yes there ia brain gut connection surely.My whle body suffered because of vagus.
@@coldrain4923 It is great that you can now better understand the issue. We must take care of our nervous system. This will greatly impact your mental and physical health. Justin
Great video
Thank you Chente 🙏☀️
I get heart palpitations from caffeine and occasional panic attacks. Is the vagus nerve overstimulated? It scares me
If you have occasional panic attacks then there is an underlying issue that you need to tend to. Whilst feeling this way stimulants (coffee, alcohol, recreational drugs etc.,) should be avoided. The vagus nerve can help but it is a short term move, medium to long term relief is found within therapy and understanding where the pain is within you.
@@JustinCaffrey after my blood work my glucose is higher than normal don't know if that explains a lot
@@aig5429 be careful. That is an entry point to diabetes. Manning sure you diet is whole foods and cutting out processed foods can be important. I am plant based an that really helped my blood sugar over time.
@@JustinCaffrey yeah and my cholesterol is higher but not everything's bad nothing dangerous my decisions today would dictate future health. Before I ate too much sweets, burgers, pizza, beer, energy drinks so yeah I'm quitting all that
@@JustinCaffrey gosh I'm glad I found you. For me personally, I went WFPB 3 years ago and my body has healed so much.
Thank you so much
You are welcome
God bless you my son
Thank you. 🙏🙂
Did he say Vegas nerve? Could be very useful. Thanks.
Hi Jimi, yes, The Vagus Nerve.
Great!
Please let your message here work! I deal with sinus issues that I know are related to the vagus nerve! Thank you so much!!
Please check out my nasal breathing guided sessions. They will help you. Also, see my video on unblocking your nose. I suffered just like you.
Great sir from india
Learn all Pranayama, you will live your maximum life
I love to rinse with cold water after a hot shower. Never knew all the benefits!!!
You might like this video I just posted on cold water Cindy Cold - th-cam.com/video/7iiWRiLtu0g/w-d-xo.html. Thanks Justin
Hello
Please tell me what's KOSHA AND NAKOSHA 👍👍
So far I really noticed a difference when I do these 528 breathing exercises on a regular basis, despite having a cigarette habit(which I would like to reduce and quit)
I have a question, how often can one do these exercises and if one can overstimulate the vagus nerve by doing it too much.
Thankyou for your tip!!
Sorry one more question, I also do cold showers and my question can i incorporate this vagus nerve exercise on a daily basis for a prolonged period of time, like I do with my cold showers (I do the showers once a day for 5 minutes) I know I asked how often one can do do the 528 exercises on a daily basis but is it safe to do it on a regular day to day basis, in difinitely.
Is it safe to do more than 10 times a day like regular breathing exercises?
Again, Thankyou very much
The answer to both of your questions is yes. Most people are over stimulating their vagus nerve in the opposite direction (sympathetic state) for many years. The breath work and cold showers will shift it to the reset and recovery state. I practice an ancient Japanese practice and cold water is a key part of my daily practice.
I would also recommend building a meditation practice. I run courses to help you manage sustained practices and balancing the nervous system. You can message me if you would like to join jc@justincaffrey.com.
@@JustinCaffrey hi I forgot to add that I, am using a headset that stimulates thru tiny electric currents my scalp and thus elevating depression. It also works on the vagus nerve.
I suffer from ptsd and anxiety /depression and I, am very grateful for people like you who help others.
When I did the 528 exercise I intiatially felt amazing relief.
I, am one who tends to do too much of a good thing and like I said I also do cold showers on a regular basis, I meditate regularly and use this head set(I, ve omitted the name), twice a week.
I noticed very recently after doing the vagus nerve exercises (up to ten times a day) a strange light headiness and a feeling of being on edge.
Is it possible that it, I doing too much, cold showers, the headset and doing these exercises.
I, am interested in your masterclass, i have 2 boy, s, 11 and 9 and work full-time. I would need to find the time to commit too your program.
Thanks again
@@one497 What is the name of the headset that you use and is it helpful?
@@RealThunderberg hi the headset is called flow headset, it comes from Sweden. The first 4 weeks you do it four times weekly anf after that 2 times a week.
I difinitely did help me initially after wards for a couple months and then down the track not so sure. Was, nt depressed but sometimes got agitated. I still us it it, s now it is 5 months that I have been using it.
You can find Alot of positive reviews but the negative ones are almost impossible to find.
Also be very careful for it apparentally also stimulate. s the vagus nerve and when one already uses the headset twice a week maybe any (obviously a reason for that) added vagus nerve stimulation might be too much.
I personally have experienced that. I, am concidering dropping the headset and just doing vagus nerve exercises and cold showers.
PS cold showers also stimulate the vagus nerve.
Hope I helped you some what
Hi Justin I am dealing with post covid anxiety/depression with sleep challenges I never had prior to covid so while I am definitely going to try this I was wondering if you wouldn't mind giving me some direction as to how I might best connect with you to get some deeper help with all this. I checked out your website which is impressive I just don't know where to begin. Thank you kindly
Hi and thanks for your message. I do work with with people on a 1-2-1 basis or you can join my course. We are enrolling now for the June cohort. go to www.remotetribe.co.uk. It’s €89 ($99) for the 4-week course. Including 15-hours of content, 4 live group sessions and exclusive guided meditations.
Did you fully recover from your post covid issues? Just wondering cause I dealt with the same for almost a month.
@@emmabbyreborns341 Hi yeah I did but I worked at it..... acupuncture, exercise, some meds, herbs, and the Fisher Wallace brain device which I believe was pivotal. There is no doubt in my mind that covid screws with a person's brain circuitry I was stunned by what came thru after I got thru the physical recovery but I know now and can tell others. Stay well stay strong friend 👊🏼
It is helpful
Great to hear.
Good job buddy
It works