 Välkomna till mina betydande subskrivare. Jag har läggit en väldigt bra bok The Oxygen Advantage by Patrick McKeon. Jag har faktiskt läggit den senaste året och nu är det hög tid att jag gör en separat videon på det. Och om du har läggit min egen bok, klart, så är det däremot. Jag har läggit den här boken också. Och innan jag började att lägga på den här boken i particular kan jag säga att straff. Ja, jag rekommenderar det. Det är en väldigt bra bok med lite profunda lösningar och jag har gjort en videon på mjöning tillbaka, nästan en halv år sedan. Och mjöning är det korrekt tångposter. Så egentligen vad du vill göra är att du vill ha din tång, unless du talar eller äter eller äter, etc. Du vill ha det på top av ditt mörk och du vill ha ditt mörk och ditt tillsammans. Så. Läggat att anytime så är det inte släkt jobb, because this has quite a bit to do with. Mouth breathing and the oxygen advantage, so they go in together. Så if you haven't watched my mjöning video, you can check it out. I will link it in the description box below and just a mjöning update as well. Since I talked about it, I might give you an update. I've done it since I made a video. 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 and physicality 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 Mu, 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 oxidant 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 Gaelic people living on the hybridian islands off the coast of Scotland was that the children became mouth breathers after parents switched from their natural diet of seafood and oatmeal to the modernized diet of angel food cake, white bread and many white flour commodities. Marmalade, canned vegetables, sweetened 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 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 McKeon 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 a 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 are 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 take your mouth, you can only breathe through your nose. It also helps to keep your job against your upper part of the face. So you get the mjöing 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 manifestorum, 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 hill sprints, 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. 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 just decide, 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 just 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 folks 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 tak 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. No, of course it depends on the situation, but try to nose breathe as far 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 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 lead 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, 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 a 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. XOXO.