Buteyko Breathing - Breathe Light, Slow & Deep | Guided Exercise for Anxiety & Brain Fog
Vložit
- čas přidán 27. 06. 2024
- 🫁 Learn Buteyko Breathing with Neil on Zoom: www.thebuteykomethod.com/
This is a guided Buteyko breathing exercise in which we will be breathing Light, Slow and Deep (Diaphragmatic Breathing). It is also known as Breathe Light - Cadence Breathing.
This is a science backed breathing exercise, which when practiced regularly, can reduce symptoms of anxiety, brainfog, long covid and a whole host of chronic health conditions.
00:00 Intro
00:33 How it works
02:08 Guided exercise - Breathe Light, Slow and Deep
In this exercise we will be bringing together the 3 most important elements breathwork:
We breathe light: breathing softly and quietly through the nose. This subtly increase levels of CO2 in the body which actually improves oxygen delivery the brain. Ideally you feel a mild air hunger. A feeling like you aren’t getting quite enough air.
We also breathe slow: Breathing in for 5 seconds and out for 5 seconds: This stimulates the vagus nerve and activates the calming parasympathetic branch of the nervous system.
And we breath deep: Now This doesn’t mean taking big deep breaths, but rather it means breathing diaphragmatically: Focusing our awareness around the side of the lower 2 ribs as they gently move out to the side on the in breath, and then move back in again on the out breath.
The recommended posture for this exercise is lying on your back with your feet flat on the floor and your knees pointing upwards.
If you find it helpful you can place your hands at either side of the lower two ribs to help you feel the movements of the diaphragm as you breathe.
I’ll guide you with both my voice and also some bell sounds and that means you can keep your eyes closed if you wish.
Safety:
Breathwork is powerful. It can change your heart rate, your blood pressure and even the PH of your blood. Although this exercise is suitable for most people, please don’t use it if you are pregnant or have any serious health conditions without first consulting your doctor or therapist. Most importantly, listen to your body and take a break or stop if you need to. Also, please don't listen to this recording while driving or operating machinery.
About Neil:
Work with Neil on a 1-2-1 basis from anywhere in the world over Zoom:
www.thebuteykomethod.com/one-...
Disclaimer:
The content of this video does not constitute medical or professional advice or services. The primary purpose of this video is to educate and inform. Before making changes to your lifestyle, diet, exercise, drug or supplement routines you must first discuss the changes with your doctor. To reduce the risk of injury, never force or strain during exercises and never listen or watch this video when driving or operating machinery. If you experience pain or discomfort, stop immediately and consult your doctor. Other special cautions may apply to individuals with specific health issues, please consult your doctor if you are uncertain whether the exercises or advice is suitable for you. Any liability, loss or damage in connection with any use of this video, including but not limited to any liability, loss or damage resulting from the performance of the exercises or advice and information given here, is expressly disclaimed. This video is available for private, non-commercial use only. You may not edit, modify or redistribute this video.
Music:
Amber Glow / Calm / courtesy of www.epidemicsound.com
#buteykobreathing #breathwork #diaphragmaticbreathing #breathingexcercises #guidedbreathing #breathingtechnique
Was a bad asthmatic for years. Ended up in hospital a couple of times. Did a 6 week Buteyko course and have not wheezed since or needed Ventolin. That was 20 years ago.
Amazing! Thank you for sharing your inspirational story 🙏🏽
Do you practice every day or was it a one off course and then you're done ?
@@AR-qn9mq once off.
Could you give some more advice on curing asthama without inhalers and being able to run without an asthama attack
@@wadoodalikhan6391 find a practitioner, do the course. Simple 😊
Its interesting how many names there are around the world for every one breath ratio. The 5.1.5 Breath is the number 1 nervous system reset method in yoga and a 5 count breath is also akin to buddhist breath work . The 5 count breath through the nose is also called the Earth Breath because it is for grounding and centering. The subtle breath opens up the breath inside of the breath, and activates spiritual centers. The cathartic body breathing opens up the primal and instinctual centers and is excellent for ridding off unused and often times misused stored energy. Its good to take into consideration one's temperament and emotional constitution to recommend which ratio and level of energy output their life-force will most resonate with.
Wow, that was amazingly relaxing. I can’t believe the effect after such a brief duration. I love your bell timer. Thank you 🙏🏻 🕉️
You’re welcome 😊
Very, very relaxing. Thank you so mutch 💙💙💙
Excellent.
I love your voice. It’s sooo calming! Great!
Thank you so much for your kind words @Vetterin-itt 🙏 . I've actually just published a brand-new super calming guided yoga nidra meditation in my new relaxation channel if you fancy giving it a go (no pressure): czcams.com/video/RnP_5Y8A2gA/video.html
Another great morning of clarity, thank you!
You are so welcome
Very nice indeed. So soothing and relaxing. Yes, bell timer was perfect.
Thank you for this gift. 🙏🏻
You’re welcome 😊 Glad you enjoyed it 🙏
Wonderful! Thank you! I am going to do it every morning❤
Wonderful! So glad you enjoyed it 🙏
Thank you, feeling clear this morning.
Wonderful!
thank you for taking the time to put together this helpful breathwork videos
You're very welcome!
Started feeling so calm during this breathing exercise. Thank you for sharing, Neil. 😊
Jill, I’m glad you found it so calming 🙏🏽
Thank you 🙏
Very calming and relaxing
@tinathompson399 - You're very welcome! I'm so glad to hear that you found the exercise calming and relaxing. It's wonderful to know it's having a positive impact. Keep breathing and stay relaxed 🙏
Great, relaxing morning. Thank you.
Good morning @yachtierealestate245! Thank you so much for your ongoing support ❤️
Muy agradecido amigo.
You are very welcome @germangomez7704 🙏
That's the best 🎁, and I will use it every morning.
Glad you like it! Thanks for the lovely feedback ❤️
Brilliant thanks will be doing everyday.
You are welcome 🙏🏽
I really love this breathing exercises neil
Aw thanks Cindy, really glad you are enjoying it 🙏
Thank you. You fine tuned it for me.
You are very welcome 🙏 Lots more fine-tuning in this new one here if you are interested: czcams.com/video/MkscOWI8aNc/video.htmlsi=_OlXWD84y-cTKgm_
beautiful, thank you
You are very welcome @heidialexander8440 🙏🏻
I enjoyed your guidance. Thank you ❤
You are so welcome!
A big thank you. I'm finding, with regular practice, it's clearing headaches. Really appreciated.
Having hands on the lower 2 ribs helps stay focused!
Wonderful! I'm so glad it has been helping with the headaches 🙏🏻
Neil, that was amazing. I actually had long covid last year and have had some reoccurring brain fog since although thankfully mostly limited impact. That was incredibly calming & relaxing. Will definitely practice again. Thanks 🙏
It's Ian! Hello ❤️ lovely to hear from you and for your kind comments. Hope it helps 🙏
Wonderful video! I developed severe hyperventilation after having covid and have been working with a coach to get my breath back under control. This is like having a little bit of her at home! Thank you!
Oh wow that’s so great to hear, I’m so glad it is helping 🙏🏽🤗
Thank you. Very helpful.
Glad it was helpful!
Fab. Thank you
You’re welcome 😊
Ya know what, this is great. Truly effective. And the science is sound. 🎁☀️🧬❤️
Glad you think so! ❤️
Love your voice Neil.
So soothing ,thank you.❤lucy.Australia
Oh lovely! Thank you so much for the feedback Lucy ❤️
Thanks for this video. This was a relaxing breathwork 👍
You’re welcome 😊
This was great! So relaxing and your guidness is really personal, calming and helpfull.🌾🙌
I'd love to see more of your videos, especially about meditation before bed, thank you!❤
Thank you so much! I'm so glad you found it relaxing and enjoyed the guidance 🙏 . About to release another Buteyko slow breathing video in the next few minutes ❤️.....
Wow lam so interesting
Excellent méthode hank you
Thank you so much! I'm glad you found the method helpful.
I respect very much the work of Dr Butheyko! I am not at all fan of hyperventilation after watching so many interviews of few followers of Dr Butheyko and reading the books from Dr Artour Rakhimov.
I wish everybody knows how powerfull the peacefull breathing is for a healing and oxygenation of the body.
Thank you for sharing Klaudia 🙏🏽. I completely agree that breathing less, not more, is the way.
No, thank youu ❤
Fantastic! ❤
Thank you! 😄
I really love your work--thank you so much for creating these videos! I have started to incorporate the technique into my daily life. Thanks, Neil!
Wow, amazing! Thank you so much @GinaMartina2023 for your spectacular donation. For some reason, this message had ended up in the moderation section, hence the late reply. Thank you so much again ❤️❤️❤️
@@thebuteykomethod you are most welcome! Thank you for your good work in this world! 🙏💕🙏
Interesting,very refreshing!👌
Glad you think so!
i fall asleep to this every night now lol it's awesome
Amazing! I'm so glad it helps you to drop off 🙏
Excellent work ❤
Thank you ❤️🙏🏽
i have astma. i used to do 4-8sec breathing excersises. but then i found buteyko and came across your video. the difference between how i feel afterwards is different with my anxiety, energy, resting breathing pattern and clearness in my head, then with the 4-8 and i am thankful for that. thank you for now!!
Thank you so much for sharing @JorBrouwer. Yes the thing with paced breathing is that you need to find the right pace for your body, and then find the right balance of air hunger, not over breathing, but not creating too much air hunger either. Sounds like you are finding a balance 🙏
I love breathing with less is more! I think I over breathe. It’s really calming. ❤
Awesome! Yes breathing more softly and gently is definitely the way 🤗
Just found buteyko a couple of days ago, struggled slightly with the depth of breath I should be taking, this video cleared that up and was very relaxing to participate in, thank you very much for this 🙏🙏🙏, And subbed too 👍👍👍
Glad it helped! Thank you so much for sharing 🙏🙏🙏. Try to mix it up with the other buteyko practices such as the small breath holds and breathe light for optimal results 🙏
On m y 3rd day, feeling really good. Getting the hang of the breathing. Notice, saliva, mind empty and slow but clear. Relaxed.
Going to continue each day and wil check back in. Thanks really helpful.
Wonderful! Thank you so much for sharing your journey with us. From your description, you are getting the hang of it. The most important thing is to have that very mild air hunger.
This was so relaxing and beautifully delivered. Thank you.
I would love a longer version of around 30mins with possible opportunities for small breathholds??? 😊
Thank you so much for the kind feedback, Luella 🙏 , And thanks for the idea! I'll add it to my list.
Thanks 😅
Welcome 😊
My husband sent me this and it worked .. I was dozing off in the middle of it. Very relaxing. thank you
Wonderful!
I love how only a few minutes of this type of breathing gets me both calm and warm (something I struggle with in my everyday life). For me the bells really helps and I would love to see an even longer video😊❤️
Wonderful! The combination of calm and warmth is a great sign that you are breathing slow, low and light. Longer videos coming soon....
Came here after reading Breath by James Nestor. I had long Covid last year and at times I get some brain fog. This helped me relax and gain clarity. Will alternate this with Wim Hof's method and see where it goes. Namaste and thank you for this soothing exercise. Your voice alone is very soothing and apt for the intention of this exercise
Thank you so much for your kind words and for sharing 🙏
I feel similar to your expression. I legally downloaded this vid for safe keeping. Have a beautiful day!
@@dayveda3736 You too!
I also alternate with wim hof.
One complements the other.
This was little like Heart rate variable breathing videos but without annoyin timers. THis was relaxing: Thank you
Your welcome! Yes it is in the HRV coherence range. It just has the additional element of breathing light for air hunger to help improve oxygen delivery and reset the breathing centre.
That was great! thnx
You are so welcome 🙏🏽
:)@@thebuteykomethod
A very doable breath-rate which felt pretty natural, allowing me a certain amount of flexibility to cut back the in-breath as suggested with no strain. The duration was also a good introductory length too.
Thank you for sharing your feedback! It's great to hear that the breath-rate and duration worked well for you.
Thanks mate this has been really helpful
No problem 👍
It definitely makes a difference. My consciousness slows down. The dizziness and faintness goes down a notch. I feel calmer and more centred. It doesn't quite make the brain fog subside all in one go, but it aids in the recovery. Thank you!
Fantastic, glad it helps. The small breath holds and breathe light exercises are also worth a go..
Would love a longer maybe 30 minutes or more version of these exercises! Thanks for the video!
Sure thing! Will add to my long list. You can also put this on a loop: czcams.com/video/fjq7DeP2EWs/video.html
@@thebuteykomethod you're awesome, thank you
For me feel I my body tension to finish the exercise and listen messsge like : get subscribe , give like …
Other people they let around 5 min relax music to end the process
Awesome feedback. Totally agree. - I've actually stopped doing this at the end of more recent videos, e.g this one: czcams.com/video/cRJdD2ZcwqQ/video.htmlsi=Lh4mvrHmtEiEqjhh
@@thebuteykomethod thank you so much
Thanks for this video! It really gives me rest! How many times a day can you practice this video?
I felt like my body getting smaller and smaller like microscopic.. excellent video...thank you
Interesting, that's not an experience I had heard before. Go gently with the breathing exercises and listen to your body 🤗. And thank you so much for sharing 🙏
Thank you🙏. New subscriber here ❤️
Thank you too!
❤❤❤
Thank you ❤️
I would love a version without the usual "hit like and subscribe" at the end.
Thank you so much for the feedback. Will avoid verbally asking at the end of vids in the future 🙏
good
Thank you 🙏🏽
Thank you! Seemed to fall into my usual deep and regular belly breaths though, didn't get the air hunger you describe.
You're welcome! If you are not getting the air hunger, then try to make the breaths a little smaller (with the same count). I talk more about creating air hunger with slow breathing in this video here: czcams.com/video/MkscOWI8aNc/video.htmlsi=FNYegREBeLlAxnN4
@@thebuteykomethod Ah, thank you so much, I will check it out!
It is very effective breathing. I request you should load video with minimum 20 minute breathing exercise
Noted! It's on my list :)
Neil, do you have a longer session, say 15 minutes? I feel that as soon as I feel comfortable with this session, then, bang! It’s over 😊
Hey @ellymedan, I've got an unguided 10 minute
one with just the bells and breathing bubble here if that helps: czcams.com/video/dPkpW5lqL3E/video.html. But thanks for the feedback as I'll probably do a longer one in future. 🙏
I found it difficult, then it caused me tears of fear, so I can’t say it helped me, it showed me i have problems, but i knew that anyway , better to do qi gong for anxiety
Thanks for sharing @Skattie, yes it can be quite intense. Yes qi gong and tai chi are lovely and gentle 🤗
It happens to me for the first time trying. Suddenly, unknown anger and anxiety coming up to my mind. But after 2-5 days doing this excercise for about 2x a day, my body feel better, my sleep apnea slowly gone, my mood and concentration is getting better. Thanks
@@bibitcepatberbuah2384 Wow, amazing! Thank you so much for sharing your inspiring experience. 🙏
Hey thanks for this :) does this is good for uptaking Bolt?
You are welcome 🙏 Yes it's good to increase or maintain bolt score. If your bold score is over 20 then you can also add in some breath holds to boost air hunger and increase bold score further.
Thank you for this video- may I ask are the principles of oxygen advantage similar to the practice here ? Been looking at courses thanks
Yes and yes!
Good singing bowl
The video is great, but the chime sounds caused anxiety.
Hi 😊 i did it and it's so gentle and calming. Exactly i needed. But there's a question. After breathing i felt cold. Why is that? Everytime i do different breathing exercises i feel cold after, and sometime cramps
Hi @Luirybicka, it could be that you are either over-breathing (taking too big breaths) or that the air hunger is too strong. Both of these could cause your blood vessels to constrict, restricting blood flow. It can involve a bit of detective work to figure out what is going on. You could also try some of the other breathing exercises in the channel to see if the same thing happens. It might also be worth working one to one with a breathing coach (like me ;)). Hope that helps 🙏
that was quite hard! I think it takes practice for it to become second nature!
Yes absolutely - it takes a little practice to get the hand off. Also go easy with the air hunger - it should be very mild 👍
Please can you make a sleep video using the bell for breathing along with 528Hz frequency I think that would help my breathing and falling asleep? You could voice over some of it you do have a good voice for it but I really like sleep frequency video's with black screen feature plus make it last at lease 1 hour.
Thanks Wendy, I've added it to the wall of ideas 🙏
Hi, thank you for your videos. I find them very helpful. I find as I practice this breathwork I yawn alot. Is that normal or am I doing something wrong? Tha n k you. Love and peace! Ruth
Yawning is a good sign that energy is shifting in your body 💚
You are super welcome 🙏 re Yawning. There are 2 possible reasons - 1. It could be that your nervous system is shifting into rest and digest mode triggering the yawn. 2. The purpose of the exercise is to gently elevate Carbon Dioxide in your blood which leads to improved blood flow and oxygen delivery to the brain - the body will try to blow off this CO2 by taking bigger breaths, yawning and sighing which prevents the exercise from working properly. So you could try again and resist the urge to yawn and see if it is more effective. Hope that helps 👍
How often would one need to do this to start seeing results? Thank you for your work ❤
@powpow8869, it's great that you're interested in seeing results! The timeline can vary based on individual health and practice consistency, but many people begin to notice improvements within a couple of weeks of daily practice. It's important to maintain regular practice and listen to your body's response. Also, to make sure that you are breathing gently with a mild air hunger. Thank you for your kind words and support! ❤
@@thebuteykomethod well done for bringing something so good into the world! The more people that know about this the better!
thank you for this video!! im struggling with air hunger from a breathing pattern dysfunction and im on my third day of doing some Buteyko exercises to try to get my breathing back on track. Is the goal to eventually breathe closer to like this all the time without thinking about it ?
Hi there! The idea is that your breathing will become lighter and slower all the time, but not as slow as while doing this exercises. You might also find the small breath holds exercise helpful if you are struggling with air hunger, as it is often the easiest for beginners: czcams.com/video/ZZvgKzySOgU/video.html
@@thebuteykomethod Thank you SO much !!! I’ve been doing the small breath holds on my own but the video you linked is so helpful to have it guided!! 🙏 ive been doing both exercises 2x / day for the past week and i already feel such a huge difference! i cannot thank you enough!! 🥹🥹🥹🥹
@@somerandomuser8945 Amazing! Thank you so much for sharing your positive story :)
0:00 intro
00:33 how it works
2:08 guided exercise
Does the ad have to be in the middle? It interrupted.
Hey H.G. unfortunately it's a CZcams thing. Once I get up to 4k hours, I believe I'll be able to disable mid-way ads which I will do at that point. Thank you for your patience in the meantime 🙏
Would this be good for copd
Yes, just go gently with the air hunger. You might need to work with a buteyko practitioner to get the best out of it. 👍
I do Deep yoga breathing in the morning. My breathing timing is 10seconds each, inhale and exhale. Is that ok or 5.5 seconds is the best. Please advise.❤❤
So what is really important with "deep breathing" (and by deep I mean diaphragmatic not big) is to avoid over breathing or hyperventilating. So in this approach, we use a breath of around 5.5 seconds in, and 5.5 seconds out as this helps bring the body into a state of coherence. We then breathe light, quietly and gently to avoid hyperventilating. We create a mild air hunger which boosts co2 levels, and you can usually start to feel this as feelings of clarity or warmth. But there are many breathing approaches, and so you need to do what feels right for your body. Hope that helps 🙏
How do I get the ‘tone.’ I want to play the ‘tone’ at night while my Autistic son sleeps.
We do the meditation every morning.
My son absolutely loves the bell tone.
I need something that does not have ads that will interrupt the sound.
Hey @jeffreym2009, there is a no ad premium version here, but you would need an insight timer plus membership: insighttimer.com/neiltranter/guided-meditations/coherent-breathing-timer-bells-5-5-breaths-per-minute
Or there is a free 9-hour version here but the tone of the bells is different:
czcams.com/video/vl5D-H62l3w/video.html
Hope that helps 🙏🏻
Buteyko method has a breath hold right?
Hey @vidhyapurushothaman2855. Some of the breathing exercises do, some don't. This is one with small breath holds: czcams.com/video/ZZvgKzySOgU/video.htmlsi=GnTmc9mSv1sFoJy0
I did this but found that I didnt exeprience the air hunger..the breaths seemed quite deep to me. 😮
Yes, there is a bit of a knack to make the breaths very gentle and subtle. 👍
Where can i get this breathe timer? 😮
All my timers here: czcams.com/play/PLSTo-HpulVrC-jQscNR3fVO3YnBQCZw89.html
@@thebuteykomethod thank you so much! 🙏
Been doing this exercises correctly for 2 months no change in my control pause..what’s wrong???
Great question. So it can be lots of different things. Firstly it depends on your Control Pause. To go above 20 you will need to incorporate some breath holds with the breathe light (see bottom of this page: www.thebuteykomethod.com/buteyko-breathing/how-to-breathe-light-the-complete-guide-to-reduced-breathing). Assume you are nasal breathing 24/7. It could also be other lifestyle factors like talking a lot, stress, or exercising with incorrect breathing that stop your control pause increasing. Ideally work with a Buteyko practitioner one to one to work this out. I offer one to one sessions on Zoom if you are interested, but there are lots of other great instructors out there: www.thebuteykomethod.com/one-to-one-buteyko-breathing
If you normally inhale for four and exhale for six - should you not then inhale for less and exhale for less to get the effect?
Great question @jakobw135! Yes you can do with 4/6 breathing. The important thing is to create the air hunger by breathing softly/quietly/gently. So that you feel a gentle shortage of air - like you'd like to take a deeper breath but don't. Also, to direct your awareness to the region of the diaphragm to support activation of the diaphragm. Make sense?
@@thebuteykomethod IOW, take in LESS air inhaling for 4 and let out LESS air upon exhaling for 6?
@@jakobw135 Yes, that's it! Focus on the area around your diaphragm too.
Do this increase my CP?
Yes, done correctly it will help to improve your control pause.
I think this is not working for me...
I've been trying this exercise for two days.
After two seconds I feel like my 'air capacity' is full, but I have to keep in inhaling for another three seconds.
Then, while exhaling I breathe out until I'm at 20%, but then I have to start inhaling already again.
Seems like it triggers faster heart rate and hyperventilation for me.
Is this the goal? Am I doing something wrong? All tips appreciated!
Great question! The idea is to take very gentle, silent, small breaths. You might need to also change the length of the breaths to fit with your bodies needs. I go into this in much more detail in this video here: czcams.com/video/MkscOWI8aNc/video.html
@@thebuteykomethod Thank you, this did help indeed! :)
How many times per day considering it's 6 mins exercise?
Hi @kriskerpuchki1311, it depends a little on what you want to get out of it. Doing this type of practice 20 min per day can really help to calm the nervous system and improve HRV. If you wanted to improve your control pause/breathing health, then really I'd aim for an hour of Buteyko a day, starting with the small breath holds and then focusing on the breathe light exercise. I can be helpful to work with a breathing coach if you are going to spend a lot of time on it. You are welcome to book a free 30-min consultation here: www.thebuteykomethod.com/ Hope that helps 🙏🏻
@@thebuteykomethod thank you
I just booked one of your free consultation
@@kriskerpuchki1311 Great! I've sent a response.
I cant get past the first bit, it kee0s repeating and repeating. What can I do please?
It could just be a browser issue. Try refreshing? 🙏
The gong goes at a rate much faster than me my regular breathing rate. Is this normal? Perhaps I am just a slow breather. It was hard for me to keep up with how fast I was supposed to go.
It really depends on your body and co2 sensitivity. So you can adapt by either taking smaller, quieter softer breaths, and if it still feels too fast, then you can use a breathing timer like this one, and use the CZcams speed setting to adjust the speed: czcams.com/video/fjq7DeP2EWs/video.html
This works !!!!!! 👍👌🙏
You do understand that doing this after a rested sleep causes obe for many people....
obe?
@@thebuteykomethod out of body experience
@@SharkFishSF Ah, I see. So this should be rare. The most likely reason is if someone is over-breathing, which is a common mistake with this exercise. The breaths should be nasal, small, quiet, soft, gentle to create a mild air hunger and avoid over breathing/hyperventilation. So we are NOT breathing Wim Hof style here - quite the oppositive. Less common effect is the release of stored emotions/trauma, which is natural - mostly very gentle but with intense experiences it can be worth doing with a grounding partner or therapist. I'm not saying that either of these is your experience, just sharing for completeness 🙏
@@thebuteykomethod yes it's rare. And to add, doing this kind of breathwork early morning before sunrise when ozone is in higher concentration heals the body a lot.
this discussion reminds me of a question I have. I've always had bouts of sleep paralysis and it is of course an uncomfortable experience. Has anyone talked about whether this practice helps or hinders the phenomenon. @@SharkFishSF
How many seconds inhale and exhale?😢
Depends on your body. In this one, it's 5.5 in and 5.5 out.
Was just what I was looking for to relieve stress having to deal with mean spirited, idiotic government bureaucrats in health industry.
Hey @tertia4808, I hope it helped and sending hugs 🤗
2nd day.
Fantastic!
pr໐๓໐Ş๓ ✔️
Hey Andreas, I couldn’t find a translation for that, but thankyou for sharing 🙏🏽
Long covid 😂 Adios
Thought the same thing. He lost me at ‘long covid’