SPEAKER_03 0:16

Hi everybody, welcome back to the Bin Eye Show. This is Sarah, and welcome if it's your first time here. Today we'll discover the transformative practice of breathwork and how it can change our lives. As a listener of this podcast, I know that you understand the importance of self-care and personal growth. In this episode, we'll delve into the incredible benefits of breathwork and why it's a game changer for overall well-being. We will explore the science-based techniques and the ancient wisdom behind breath work. We will learn how simple and profound this practice is and how it can boost our entire well-being, enhance our mental and emotional clarity, increase focus, and so many other benefits. We'll discuss practical tools for incorporating breathwork into our daily routine so we can reap its incredible results. And to help us do that, we have the lovely Allah. She is an unstoppable force of nature, I tell you. She has this energy and determination that are truly infectious. She's a dynamic go-getter who is always on the move and stops at nothing to achieve her goals. As well as being a software engineer, Allah is a marathon runner who has achieved numerous medals. She is also a breathwork facilitator and our guest in this episode. Welcome to the show, Allah.

SPEAKER_02 1:48

Hi, Sarah. Oh my God. What a great introduction. I love it.

SPEAKER_03 1:53

Thanks for having me. It's so beautiful to have you on the show. I mean, your energy and your ambition, I mean, everything you touch. I've known you for quite some time. And everything you touch, you gave it your all. And it was no surprise that you gave this your all. But for the benefit of the listeners who obviously do not know you yet, I would like to introduce this lovely, lovely lady Ala, who is passionate about life. She is a runner, she's also software linguistic, and she she does so many things as we shall find out. And I would like to invite Allah please tell us a little bit more about yourself.

SPEAKER_02 2:33

Thanks, Sarah. Yeah, my name is Ala. I come from a very different background into breathwork, which is technology, as you already said, software engineering. I come from a place of languages, and I spent most of my time teaching computers how to speak a natural language. I worked at a very big tech company for the past 11 years, and my background is basically technology, but I've been for the whole time I've been in technology, I've been always looking into more holistic approaches to life, health, and wellness. And I've got into running myself about nine years ago, and I am a running coach ever since. Recently, I discovered that I'd like to deepen my experience and expertise in that field of holistic wellness and bring more joy to running community in a form of breathwork and a more holistic approach to life. And yeah, I am based in San Diego, California. My origin is a Russian. I used to live in Russia, and 18 years ago I moved out from Russia and I lived in Germany, and that's how we met with you, Sarah. I was thinking about then, like, oh, how long do I know Sarah for? And I think we know each other for about 13, 14 years, which I'm so grateful to have met you. And you're such a joy and delight to connect to and talk to you. So I'm so grateful I got to meet you. And yeah, yeah. So basically, I lived in Germany for a very long time. I got my master's degree in linguistics first, and then I got my second master's degree in competitional linguistics and natural language processing. It's basically what I'd already said. I've teaching computers how to speak, how to understand, how to interpret what we humans say in different languages. And then I moved to the US about 11 years ago, and I lived in Silicon Valley for most of my time. And just two years ago, I realized that I'd like to introduce a little more balance into my life and moved down to Southern California, to San Diego, where I am here based now with my family, with my daughter. She is turning 11 this month, and my partner and my dog. And yeah, I am here staying curious, learning new things, and so happy to talk about breath work with you today.

SPEAKER_03 5:16

Oh, brilliant. What an intro. I wouldn't have done it as good as you have. I mean, you've lived a very, very interesting and challenging life at the same time. I mean, I look at you every day running, doing so many things, and I feel very lazy because obviously you know I used to run, and then I stopped running, and every day I see you, I'm like, I need to go back into running, you know. But what inspires me is how many marathons have you done so far, Allah?

SPEAKER_02 5:45

Oh, good question. I'm looking right now at the wall where I have all my medals set up. I can't count them yet, but I think I think over over 19, over 19, four of them being ultra marathons, and I believe 18 or maybe 14, 16, like full marathon distance, 26.2 miles. I realize not everybody knows actually how long a marathon distance is. And I'm actually getting my feet a little more into ultra-distance running. So I'm signed up to do 100k next year to ultimately qualify for like Western states, a ultimately the best ultra-running event here in the US.

SPEAKER_03 6:27

Wow. So, as you might have realized, we're talking to an expert, an expert in exercising and ensuring that uh she finds balance through it all. Anyone would have thought that someone who is already running and who has done so many marathons, obviously, there's no reason as to why they would want to do breath work, you know. So recently, a few days ago, exactly, some time back, we're talking about well, a few years back, I went to the Tony Robbins event, the four-day event. And one of the things I realized for the first time when he said breathe in and breathe out, and he taught us how to breathe, for the first time I realized that we were doing it the wrong way. And I think since then I improved my breathing when it came to meditation, but I'm more in tune with my breathing when I'm meditating or when I actually put to it. And just last week we spoke, and uh you went like I was a bit apprehensive, but then I thought, you know what, it's Allah and she's doing this thing, it must be great. So I say yes, I'll be more than happy to try out the breath work session with Allah, and believe me, you I had such an amazing experience. I cannot even put it in words. I mean, for someone who has meditated for a long time, and someone who understands how our body works and how our nervous system works and everything, I thought I knew something, and then I when I did the breath work with Allah, I realized that there was more points, I mean, points that I was missing out on, and I believe many people would miss out on or missing out on. And the benefits of that, uh, which I would like to share with the listeners today, are I mean, personally, from one session, I had it. We did an evening session, and obviously the styles were different, as we're going to find out. But after that session, I slept like a baby. I had clarity, I had it was so beautiful. I felt like I had so much space within me, space that I didn't even realize that someone could have so much space within them. And for anyone struggling, I mean, uh, we go through busy days, we go through, we take care of so many people and things around us, and we sometimes forget to give back to ourselves. And after that session, I felt like I'd given myself the biggest medal there is. My body was so happy. I my body was so happy, I felt so relaxed, and then I went back into a space that I hadn't been in for such a long time. And I mean, when it comes to creativity and how active my brain is, amazing. So, Ala, I know I've talked a few things. This is from my personal experience, but could you please tell us a little bit about breathwork? What is it? What are its benefits, and if there's any case studies to help our listeners understand more about this amazing tool that is seldom talked about?

SPEAKER_02 9:44

Yeah. Oh, there is so much into what you just said. I'd like to preface this with saying that breathwork is a very like the research around breath work and breath work itself is sort of very new still. And I'd like to just invite curiosity and open mind generally to approach this space. And it's funny how you said, you know, we all know how to breathe, right? We do it involuntarily every single day. We are born taking the first breath, and we die eventually, like taking our last exhale. So, having said that, like breathing should be natural to us, right? And it's funny that first time I told my daughter I'm going for a breathwork class, she was like, Mom, are you having trouble breathing? And I was like, No, honey, I'm good. It's just like, you know, breath work is this and that. And so my first encounter with breath work was actually very funny. I hated it a lot. I was at my company at that time, and we had this webinar with hundreds of people on it, and it was like a lunchtime webinar about happiness. And the ladies started off with doing box breathing. And for those of you who don't know what box breathing is, it's a very simple framework that a lot of people use. A lot of people in marine and military are trained to use, and they use it daily. It's a breathing on four, holding on four, exhaling on four, and holding on four. So it's like a four, four, four seconds box breathing. So she invited us to like close the eyes and just do breath work with box breathing. And I remember like, okay, I was curious. I closed my eyes, I dropped into that for 20 seconds, and that was it. I was so anxious to even just let go for 20 seconds at that state that I was like, I turned off my webcam and I'm like, this is nothing. Like, what is it? Like, what are we doing? Like, why are we breathing? So that was my first encounter. Like, it was not something that I could relate to, I could connect to. And the second encounter I had was earlier this year, where I went to a breathwork class here in the local studio, and it absolutely blew my mind that breath can do so many things. And I was like, I came out from that breathwork class and thinking, how come I am this old? And nobody told me anything about how I could use my own tool to regulate my nervous system in any way. So I thought people need to know about this. Me need to promote this powerful modality for healing, for functional breathing. There is so much to it that we can't like we only tapping into this. And as I said, research is coming in very pretty fast these days on all these things, but it's still super, super new, even though breath work is an endrant practice, like back in the days, you know, there was a lot of breath work in like Tibetan monasteries in Tai Chi. Like it's it's a very old practice, but in the modern days, we haven't come back or even discovered the power of breath. I think breath work is sort of for me, it's like two things. One is the therapeutical approach to breath work, what breath work can do to upregulate or downregulate our nervous system. And the second one is the functional breathing, like how do we breathe? How what's happening in our body when we breathe? Are we taking deep breaths? Are we taking shallow breaths? How does our body move when we breathe? And from there, we can also, and all that merges in one big, big space that is breath work that is unique to you. I like to compare breath work to your fingerprint. Breath work is so unique, and the way we breathe is so unique to ourselves, like a fingerprint. There is no same breathing in every person, right? So, first of all, discovering like what is that breathing that you are doing daily, right? Like bringing awareness to our breath is the therapeutical aspect of that is that we'll start upregulating depending on our intention, or downregulating our nervous system. And from that point, from that space, we are creating space within ourselves to invite self-awareness, the witness, the observer inside us, and not identifying ourselves with our emotions, with our inner children, with the shattered parts of ourselves, with all the things that are like the loud voice of our mind that won't shut up. Like, this is not us, right? We are more than all these parts in ourselves. And I think women, I believe, what's the statistics? Have 80,000 thoughts per day, and men have 60,000 thoughts per day, or something like that. Women think more than women do. And most of these thoughts are repetitive, right? So, how do we get out of that mind that is so busy telling us all these things that we think is us, but it's not? So when we breathe and we put awareness to our breath, we create that space that you Sarah experienced in your session. And that space will allow us to like say, Oh, that's my mind, that's my inner critic that says, I whatever, cannot do this, and I'm not worthy, and I'm not whatever, right? And it's identifying that voice and putting that on a little shelf to rest for a little bit, and saying, Okay, I see you, I hear you, I love you, thank you. Let's come back to my center. And then when we come back to our center, our breath is right there for us to help us calm down. And then from that space, maybe the intelligent wisdom, the inner voice, the intuition will become a little more louder every single day we practice breath work. And from there, we'll just, you know, whenever things arise in our day, we'll face them with a little bit more curiosity and ask ourselves hey, is this my voice? Like who's speaking? Is this my inner child? Is this a part that shattered at some point? Is this some trauma that's going on, or just my reaction to this? And when we invite that curiosity, from there we'll we'll know what to do. And sometimes there is nothing to do, it's just to be aware and understand that this is not you. This is a part of you that needs healing, and that's what breath work does from the therapeutical standpoint and from the functional standpoint. Our breathing became over time very shallow, and we are oftentimes over-breathed. We breathe too much. So, how do we breathe less? How do we breathe more deep? How do we breathe so that we are not even noticing our breath? It's so light, deep, and without sound that is soothing that parasympathetic nervous system. You know, like our autonomous nervous system consists of two parts. One of us is fight and flight, the sympathetic nervous system, and the other one is parasympathetic, is kind of rest and digest. And our breathing influences those two parts involuntarily. And so if we decide, say, to upregulate the nervous system, say if you have a very important meeting tomorrow, like after our podcast, and you wanted to energize yourself, you would start breathing faster. So that will activate your sympathetic nervous system and make you be laser focused and ready to go. And on the opposite side, if you want to down-regulate, say you want to go to sleep and you have trouble falling asleep, downregulating your nervous system will happen by exhaling and prolonging those exhales and make them longer. So that will activate your parasympathetic nervous system and help you put your mind at rest. So if you want to practice that, it's you know, just making sure your exhales are longer than your inhales, and you can do say four seconds inhale and eight seconds exhale, and along that one breath will already change your state.

SPEAKER_03 18:45

Absolutely, absolutely. I've experienced it, and yeah, I do agree. You talked about one of the benefits is obviously self-awareness, there's self-love, and again, this is something I felt during our session that I was so in love with myself, with my organs, with my body, with my nervous system. In that moment, I was so in love with every bit of me that I loved me so much that I cried in the session. Yes, I did. So gosh, yeah, I could go on and on. However, uh, what I hadn't told you yet since our session, I decided to dive more into this to do some study, some reading, and some more research to find out more about breath work. And obviously, being someone who is so passionate about healing the inner child, I realized that it is a great tool and a great tool for if somebody's going through grief. This is a great way of releasing that. Because sometimes when we lose someone or something, we tend to sort of carry on and bite the upper lip and carry on with life like nothing happened. While we can do that and put on this mask, the nervous system remembers this thing and it holds it and hides it, and our brain tries to distract us. Obviously, we get all these thoughts, like Allah just said, and some of these thoughts are there to distract us from what actually just happened. So if we take the time and actually focus on ourselves, we'll be able to heal that. And the reason I insist on healing that thing that is inside of us, sometimes that has been there for our entire lives, is because it doesn't matter what you do or how much you distract yourself, it's not going to go away. I know we grew up hearing uh people saying that time heals. Time doesn't heal, it masks, it masks that pain. Yes, it teaches you copy mechanisms, you learn new ways to copy that thing. And some some somewhat over the years, yeah, you you get different uh reactions, you become reactive to certain things. You don't even remember what hours that the nervous system remembers. The brain is making sure that you don't, it is distracting you with all these thoughts. So when you give yourself this gift of breathing, you sort of connect. And it you don't have to go back to what happened, but you get a chance to release it. You get a chance to, like Allah just explained to us that when you hold, each time you hold for the seconds she's told us, and you release, you release things you don't even know. And that nervous system sort of rebalances itself, it sort of finds a grounding, like I said, you create space, but from a different perspective, I think the space that we create is the things that we've been holding in within us, the blockages that we have that we eventually release and connect ourselves. I'm sorry for having interrupted, but this is something that I I mean very, very powerful tool, really powerful. At the moment, I've only been using the evening one, which Allah just explained, the evening one, which helps me to relax. And the reason that I'm only focusing on that is because I'm one of one of those people who take a long time. I like to understand and I like to repeat something over and over and over again until I know that you know what? I've grasped this. So everyone learns differently. This is my system of learning. It's repetitive. I do things repetitively, and when I know, okay, I've mastered this. Now I can start a different approach. Going back to you talked about the therapeutical and the functional parts of this. Did you talk about the studies? Obviously, we know, like, for example, meditation, there's been studies that have shown decreasing so many uh negative things, such as teenagers fighting less, where they tried it in schools and the performance has increased. Is there anything yet, or is it something that is still under studies?

SPEAKER_02 23:09

Before we get there, I love how you named the trauma that's been trapped in our bodies on a cellular level. I just want to say that I love like psychological and psychiatrical therapies. You know, when you go in the Western world, like what we do when we have trouble, right? We go to a psychologist and we talk about the problem. So it's powerful. The language that we use, it's a powerful tool to express our emotions, but it also has limitations, right? So when we go and talk about something, we can talk about it forever, talk and talk and talk and talk. But language, and I'm saying this having two master's degrees in linguistics, like language is just one interface to our body, to our mind, to our hearts, to our systems, right? And there are so many other interfaces that we can tap to connect to ourselves. So language is one of them. The other interface is breathing. Breathing is the same interface as language, but it has so much more powerful because it doesn't have a structured expression like language has, right? Language, if you express certain things in a certain language, like say in English, and I would translate that into a different language, that interpretation that I would have in my brain would be so different from what you said. Just because we have different structures and different languages that express same things in different ways. But with language, with breathing being an interface being a language to our traumas, to our inner children, to our self, it's so much more powerful because you know when you you close your eyes and you sort of drop into your your body, your space, you get that knowledge and it boom, it just comes, right? That is not, and you can't express it even with language. And you try to express it and you say, hey, I felt this and this, but it's just it's meaningless. It doesn't, it doesn't even express like 10% of what you really experienced. And when we do breath work, it's such a powerful tool because we don't use a natural language as an expressive tool. We're using our own inner wisdom to heal ourselves. And it was interesting how I had a session one day, and I came to the session with the intention of connecting to trusting myself, connecting to trust my my vision, trusting my my inner wisdom, just trusting my path. And I've been guided through the session by another facilitator, and she was wonderful. And somehow a relationship, relationship to my father came to the foreground, and I couldn't connect the two of them. And the trauma that I had in my childhood was, if I may share real quick, my dad, we had a we had a very nice cat. The cat was crazy and it was driving my dad crazy because the cat wouldn't sleep at night and it would make a mess and wake up everybody, and so nobody was sleeping at night. So he decided one day that he's gonna take the cat and bring it to the vet, but he never brought it back. So I was so traumatized. I think I was crying my eyes like out for like days, and I was like, How could you lie to me that you take my cat and never bring it back? So, you know, and during that breath work session, I was sort of like trying to forgive him for what he's done. And I we came out like you know, well, and I released a lot of like you know, kind of trap trauma inside me. And then I came back and we had an integration with the facilitator talking about my experience, and I I shared with her my experience, and she's and then I and I said, you know, it's so I told her it's so funny how we come with an intention, but then our breath work takes us somewhere else, and I totally did not connect the two. And then she asked me, uh, what do you think has your trust to do with that experience in your father? And I'm like, oh crap. And then that was like the aha moment where I realized where my trusting to myself coming, trusting to my dad, you know, like things like this. I would probably took me maybe a few sessions to like in the with the psychologist to figure out, but once I dropped into my body and in my inner wisdom, and I I just that those things came out, and I was I was in awe, like how powerful that could be to like figure out things in the past that project in our behaviors and our our presence. So yeah.

SPEAKER_03 27:53

And when you say that you you went for something else and you came out with something else, it just goes to show us. I mean, I didn't know what to expect, but it just goes to show that sometimes we think we know what we need, but our nervous system knows what we actually we think we know what we want, but our nervous system knows what we need. And when we connect and find balance and we we do all these things, our bodies are so beautifully designed that they know exactly what we need, whether it comes to whether it's about healing, whether it's about what we should do in life, purpose in life, or any of those things. The body knows exactly what we need. There's a disconnection sometimes between the nervous system, obviously, with so many things going on and so many blockages that we build over the years, that we disconnect from that. And again, I feel like this is a perfect tool for someone to be able to again go back. It takes you back to you, discovering you. Sometimes we don't even know who we are. And now that you just shared that, Allah, I remembered I think this is beginning to make sense, and I feel like I've come full circle. When I went to that event, seriously, when I went to that, I have to share this. When I went to that event I told you about, it was a four-day event, and on day two or three, we did like three hours. I mean, three hours non-stop breathing. Breathing session, jumping up and down. Obviously, you know what happens when you jump, you generate energy, and your body releases and you sing, you dance, you breathe, you you know. As we went through all these things, like sort of trying to take our bodies out of their the norm, because the norm would be what you do every day, da-da-da. But doing things differently and irrationally made us bring things to the surface, things we didn't even think we needed. And in my case, it brought me all the way back to uh this sounds so bizarre. It brought me to when I was a little girl, right? When as a little girl, when I made my first steps, to uh to even the dress that I had on that my dad held my hands and put me on his feet and helped me to walk. That wouldn't have happened if I hadn't gone to those places to, I mean, to search within. And even then, I didn't think that's that's what I was looking for. I thought I'm here for personal development, but I was able to go deep within uh just through the breathwork that we were guided to do. And now it makes sense why that happened then. I know it sounded, I was like, wow, how did this even come up? You know, and again, another thing that came up during that time was uh my I loved sweet things, I love cakes, I love biscuits, I love everything sweet. And then I remember that as a little girl, I used to love all these sweet things, and then I was able to go back and remember that my dad used to make me something sweet every morning, and only what he put in my container is what I would eat when I went to nursery. If he didn't touch it, I wasn't going to eat it. And I was able then to make that connection, believe it or not, to make that connection that this is I love the sweet things because it connects me to my dad who died when I was a wow. So again, these things they might sound a bit crazy, but I encourage you, dear listener. I invite you to give yourself that gift. If you're going to do anything, one thing this holiday season, give yourself that. It's not a physical thing, but it is going to give you way, way more than what a physical thing would do.

SPEAKER_02 31:52

That's so beautiful, so beautiful, Sarah. Oh, I guess I get goosebumps, you know, embodying that experience you just named about your childhood and your powerful reminder to listeners about the Christmas gifts. I know. So good.

SPEAKER_03 32:10

This would be the best thing. Before, as we get closer to winding down, I wanted to talk about do you know if somebody can use this as a tool? Like if somebody's doing their visualization during whenever during their meditation, can they use the breath work as well?

SPEAKER_02 32:26

Yeah, it's actually there is a very powerful practice called Yoga Nidra. It's basically you're laying down in Shavasana the entire time, and there is visualization and breath work together that helps you to meditate at a deeper level. So, yeah, I mean, breath work in yoga has been there for thousands of years. And before we like, you know, finish up the conversation, I'd like to talk about research and all the science that's coming out. I'd like to mention a few books for listeners to dive if they wanted to take it a little bit deeper and mention a few studies for them to go and research. One of them is coming from Stanislav Grof, he's the creator of the Halotropic Breath Work. His research is on altered state of consciousness and how it impacts a sense of wholeness. So dig into that if you're interested. Then there is uh Stephen Porges, he's a multiple article on like how breath impacts autonomic nervous system and how it changes our states. And there is so many other like research studies that take specific modalities into the center of the research. You know, breath work comes with so many different frameworks. It's interesting to see like how many different frameworks there are out there. Like there is tumor breathing, there is Wim Hof method, there is holotropic, there is summer breath, there is rebirthing and pranayama, and you name it, like and and a lot of them do their own kind of not their own, there is an independent researchers that that say, hey, how does the holotropic uh work? How does the sky meditation work? Sky stands for Sudarshankriya, it's like purifying the vision. That's one of the frameworks that has been developed by one of the gurus, and I've been part of the workshops, and it's amazing. They've done a lot of research on how sky meditation works with children, works with adults, and they've published a lot of work. So you can research that. That's called SKY, Sky Meditation. And um, in terms of books, I like to highlight really good, like three books that are my go-to books. First of one is super, super good. It's uh it's written by James Nester, and it's called Breathe. And he is James Nestor is an independent journalist. Uh, he went and like researched everything from like thousands of years back about breath and the reasons why today breath is not what it used to be and how we come back to it. So the book is amazing. It's been published about two, three years ago, so it's relatively new. The second book is uh more for like sports performance if people are interested in like looking into breath work from a performance, athletic performance. It's called Oxygen Advantage by Patrick McKeon. And the last book came out just a few days ago, and I'm rapping reading it. It's amazing. It's called The Language of Breath by Jess Cooper, and he is an English professor of language, and that's why I relate to him a lot because I'm myself a linguist. So, you know, reviewing breath as an interface to our tapping into our consciousness, it's a very powerful tool. So those are amazing books I recommend.

SPEAKER_03 35:37

Thank you so much for these tips. And finally, for someone listening right now, uh, if somebody is interested in starting this, is this something you would be able to do? Can they work with you? Can they contact you? Or are you not contactable?

SPEAKER_02 35:54

How can they reach out to you? Yeah, they can reach out to me on Instagram. My handle is the quiet run. And there, there is a link to schedule a session with me, or just send me a private message. We can get in touch and talk about breath work together. And especially from a performance athletic, if you are a runner, if you are a cyclist or in any kind of endurance athlete, I am bringing breath work to that space, and I'm very, very confident that it's an amazing tool to tap into a better, more joyful experience when we are exercising.

SPEAKER_03 36:30

And I'm just thinking that maybe we could have you in one of our healing sessions to also bring that to the healing classes that we tend to do.

SPEAKER_01 36:39

Yeah, absolutely. I would love that.

SPEAKER_03 36:41

Yeah, brilliant.

SPEAKER_01 36:43

So um finally, does you have any words of wisdom, closing remarks you'd like to leave our listeners today?

SPEAKER_02 36:50

You know, I've been thinking about this, it's hard. You know, each one of us came to this earth for a reason, right? That reason is just our consciousness. Wow. We don't need to do stuff, like we don't need to achieve like this and that and this to be loved. I feel like if we just are the way the God created us, and we are pure love, pure acknowledgement, pure acceptance, we are just that. We are not our emotions, we are just that consciousness of feeling ourselves in our best interpretation of that. It's what I would like to invite every single person to do every single day. And breath will help us to come back to that inner state of harmony, inner state of consciousness, inner state of happiness, and just be like you said, you know, you experience such a deep love to yourself, and this is exactly what we are meant to do like experience deep love to ourselves, and if we can do that, we can project it to the others. And we have to start with ourselves first, and that's what I'd like the listeners to take away is take a breath and drop into your deeply loving self.

SPEAKER_01 38:17

Oh wow, I love it.

SPEAKER_03 38:18

With those lovely words, I will not add any more apart from saying, Hey, try out the session. I mean, she will give you the initial session, and if you feel inspired, you can maybe find out how to do more of the breath work. You talked about finding our purpose, finding uh who we really are. And I would also like to add that we're not our emotions and we are not our thoughts either. Drop everything and tap into who you really, really are. That's what we are here to do. On those words, I would love to wish you a lovely holiday season. And uh you can find Allah on the Quiet Run Instagram page. And until next time, be nice.

SPEAKER_00 39:07

Thank you for tuning in to the latest episode of the Be Nice Show. Be sure to subscribe on iTunes, Google Store, Spotify for the latest show, or visit www.terabes.co.uk forward slash podcast. Stay tuned for the next episode. Be nice.