Behind the Bluff

How Functional Breathing Helps You Move Smarter | Tiger Bye

Jeff Ford & Kendra Till Season 1 Episode 99

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0:00 | 36:46

We explore how functional breathing—light, slow, deep nasal breaths at rest—improves energy, stability, sleep, and confidence, and how simple breath training supports aging well. Tiger Bye shares research-backed tools that translate from the gym to daily life and help turn reactivity into choice.

• Defining functional breathing versus breath work
• Why nasal breathing conserves energy and calms the nervous system
• Diaphragm recruitment for spinal stability and movement confidence
• VO2 max, longevity, and breath training carryover
• Simple starting drills for walks, lifting, and sleep
• Building CO2 tolerance without fear of air hunger
• Using breath to shift from reacting to responding

If you are a member of Palmetto Bluff Club, look out on Tidings and in our fitness and wellness newsletter for announcements regarding the workshops that Tiger will be hosting in the near future


SPEAKER_00:

Are you ready to live an active lifestyle? Welcome to Behind the Bluff, where we believe every moment of your life is an opportunity to pursue wellness on your terms. I'm your host, Jeff Ford, and today we're talking about one of the most overlooked and most powerful skills for staying active as we age. You want to know what it is? How we breathe. That's right. My guest today is Tiger Bai. Tiger is a breath educator, yoga instructor, and auction advantage master instructor who helps people improve energy, movement, and resilience through simple science-backed breathing practices. If you want to move with more confidence, recover faster, sleep better, and keep doing the things you love, this is the conversation for you. Tiger, welcome to the show.

SPEAKER_01:

Thank you so much for having me.

SPEAKER_00:

Oh, you're so welcome. I know uh we are both very passionate about breath work, and we've been discussing integration into the Pulmetable F Wellness Program.

SPEAKER_01:

Yes, I'm really excited to start bringing more breathing to this outstanding community.

SPEAKER_00:

Well, let's dive in, Tiger. You you work with people of all ages and abilities. I I want to get the origin story. When did you first realize that breathing wasn't just automatic, but something that could actually be trained and make a real difference?

SPEAKER_01:

So my background in breathing is somewhat unique. Um I grew up in a very untraditional household. And my parents had been taking me to yoga classes since I'm like eight or nine years old. And so yoga was a big part of my life, is a big part of my life since um I'm a very young kid. And so breathing had never been something too woo-woo or out there for me. It always had kind of been in my vernacular. And particularly though, when I was in grad school studying public health at Georgetown, I had to get an internship as part of the program. And I wasn't so gung-ho on going to, you know, study in a diabetes clinic or go do something in more traditional public health. I was much more there to study preventative health measures. And I had heard about this organization called the Buteco Clinic, which is a breathing organization that trains people to utilize breathwork techniques instead of pharmaceutical interventions for things like asthma, rhinitis, sleep apnea, ADHD. And that was very intriguing to me as somebody who had grown up um practicing pranayama, practicing um yogic breath work. And so I essentially just cold called the organization. You cold called? Yeah, totally. Um, I'm a big fan of the cold called. My, you know, personal motto, the worst thing anybody can ever tell you is no. So you might as well just ask. Um anyway, so I cold called them. They're based in Ireland, um, quite uh, you know, far from DC where I was living at the time. And I I basically just said, Do you um have any work for me? I I would love to have an internship with you. I will, you know, I'll do anything you need. And they were like, Great. Um, will you help us write a book? And I said, Of course.

SPEAKER_00:

That's what they led with.

SPEAKER_01:

Yeah. I'm like, I'm totally qualified to do that. Um it's like 22 at the time. Yes, I would love to write a book. Um, so I began doing a lot of research around breathing, um, specifically for breathing as is applicable to mental health and specific pathologies, anxiety, depression, panic disorder. And so I had a lot of research-oriented understanding of this kind of breathing. And through the process of co-authoring what would eventually become the first breathing manual for mental health practitioners now published, which is super exciting. Um, I had a lot of conversations with people who had been using breathing in various aspects of their clinical life, healing their asthma without inhalers, without steroid, um, just improving their lungs, their airway to drastically reduce symptoms. Working with people who are psychiatrists using both breathing and cognitive interventions to improve people's mental health diagnoses and prognoses. So more clinical applications at first, but that was really the big eye-opening time for me. Um, that something as seemed as simple, I would learn is actually quite complex when you really study it, but something as accessible, as democratic as how you breathe can affect your mental and physical health so dramatically.

SPEAKER_00:

Yeah, it had to be inspiring as a new professional to uncover that not a lot of individuals out there even think of their breathing. And for it to have this power of not needing an inhaler, just through learning how to breathe properly, the impact it can make on all of the different conditions that many people are affected by.

SPEAKER_01:

Yes. And so, of course, as I'm doing all this research around breathing and mental health and starting to apply these techniques in my own life to my own fitness routine, um, because the Buteco Clinic that I was working for also has a sister organization called the Oxygen Advantage, um, which is more guaranteed or guaranteed geared toward mind-body sport. And so I had been applying those techniques to my own fitness um regimen and just seeing how much of a difference it made in my stamina and my ability to recover. So, you know, one part of it was believing the theory, understanding the research, and then applying it in my own body. I was just, you know, it that's what eventually made me decide to not go work for a think tank or some kind of other more um traditional public health organization and and really take a deep dive into the breath training.

SPEAKER_00:

Absolutely. I find as practitioners, when we start to apply different approaches, things that we're unfamiliar with into our lives and and notice the difference, you just want to tell the world.

SPEAKER_01:

Yes. And as some and as an instructor or as a uh somebody who is teaching this stuff, I'm a big believer in if you're not doing it yourself, if you don't have that home practice, it becomes less authentic and less effective to teach to other people. So it's very important to me that I keep up with my own breath practice, my own yoga practice, because otherwise my well to teach people from is less authentic. And I'm a big believer in that.

SPEAKER_00:

Absolutely. So let's do a little bit of terminology clearing here because breath can be vague to folks. This is a very unfamiliar conversation. And my goal with our alignment and working together is to bring this more mainstream, to get people thinking about breath as much as they think about cardio and strength. So, what is functional breathing and how is it different from what most people think of as breath work?

SPEAKER_01:

Great question. And yes, the terminology is very vague because it's newer to the West, right? This awareness of breath is thousands of years old in the East, and we're really um sort of in the midst of a breath renaissance here in the West. Um breath work, which can span anything from Wim Hof breathing, if you've heard of that, or yogic pranayama yogic breathing exercises. These are breath work really describes intentional, structured techniques that you apply for a specific change in state. So using a breath work technique to energize the body, using a breath work technique to downregulate the body, using a breathwork technique to focus, XYZ. Functional breathing describes more the efficiency and health of your everyday breathing. So when you're not conscious of your breath, including, of course, during sleep, you know, hopefully eight hours in the in the 24-hour cycle where we're unconscious of how we're breathing. Functional breathing means a light, slow, deep breath automatically at rest.

unknown:

Nice.

SPEAKER_00:

That's so clear the way you put functional breathing versus breath work. It's easier to understand breath work, square breathing, relaxation. Let me throw a cadence in in the evening to help my body downregulate. And I think folks are more familiar with that. When you think about functional breathing, why is this especially important for older adults who want to stay active and they are active?

SPEAKER_01:

That is a great question. And just to backtrack slightly, it's important to note that breath work techniques, these structured techniques, are used to improve functional breathing, right? So the breath work is the training tool for the eventual goal of a functional breath. And it's very important to think about how you're breathing at any age, especially as you age, because stress makes every dis-ease, every ailment, mind or body, worse. And your breath is the back door to your nervous system. And so if your breath at rest is shallow, upper chest, upper back, these accessory muscles that really aren't really designed for efficient breathing. If your respiratory rate is fast, if your mouth breathing, if you're mouth breathing during sleep, these unconscious, fast, shallow respiratory patterns, really maladapted respiratory patterns, stress your body. One, because it is the same pattern, respiratory pattern, as fearing for your life, running from a bear. Right. And an unefficient breath, a quote unquote dysfunctional or maladapted breath at rest, this shallow, fast breath, requires a lot of energy, right? So our lungs, our diaphragm, our accessory breathing muscles, they all require energy to breathe. Breathing, bringing oxygen in is one of the main building blocks of creating the molecule called ATP, adenosine triphosphate. This is the molecule that's used to power every muscle movement. And we need that to also move the diaphragm and also to breathe. So if your breathing is inefficient, fast and shallow through the mouth, you're just using up way more energy than you need, which is taxing the body, stressing the body, and reducing your ability to actually rest and recover. So as you age and we're more likely to encounter dis-ease, right? Like that's just a natural thing. Everything breaks, everything dies. The goal is to stave that off as long as possible through our health span. The breath becomes such a strong lever to pull because it's that back door to the nervous system. And if we can use our breath to constantly at rest signal that we're actually calm, we have the efficient energy management going on. We have what we need to actually repair, keep the mind calm. We are using less of our battery power, which is so finite over time. Yeah. So it's efficiency, it's energy management.

SPEAKER_00:

Tiger, that makes a ton of sense. As we get older, we don't have as much battery power. So as we approach movement, breath, all of these practices that support our health, we want to do them as efficiently as possible. Because this balance between that sympathetic nervous system, the parasympathetic nervous system, it can be very much governed by how we approach things and how we do things.

SPEAKER_01:

Yes. And we are creatures of habit, right? While the brain is plastic, it gets less plastic as we age. And if you're not asking your body-mind to do something different to slow the breath down, to deepen the breath, to breathe through your nose, it's not just going to do that automatically. So um really simply becoming aware of your breath is like number one because there are studies that show just by becoming aware of the breath, it slows down by about 20%.

SPEAKER_00:

Wow, that's incredible. It's I I'm not surprised by that statistic. Self-awareness is one of the most important keys of life. And uh, I've even read through you know my various research on the topic that most people are breathing two times or more than they have to in a day because of these inefficient patterns.

SPEAKER_01:

And you want to know what's even more um disheartening about that is that as the average respiratory rate increases as a result of you know, our world just getting more and more and more stressful, technology, impatience, instantaneous gratification, um the the CDC and other um medical and research bodies start to record a normal respiratory rate as faster and faster. So, you know, 10 years ago it might have been noted that you know 12 to 14 breaths a minute is average, normal, and now it's something like 16 to 20. 16 to 20. Yeah. And um just because something is common doesn't actually mean it's normal or optimal.

SPEAKER_00:

Tiger, that's so powerful. When we when we think of this topic, it reminds me of resting heart rate 60 to 80, right? 80 is not normal. No, we we should definitely be closer to 60. So I I love talking about daily performance. And as individuals get older, they they can lose confidence. And so I think how we breathe has a big uh uh connection to our confidence and and the types of activities that we're involved in. So, how does breathing affect our performance? Things like walking endurance, balance, recovery, and then even our confidence in movement.

SPEAKER_01:

Yeah, I think that the confidence piece is huge because your body and your mind aren't separate. We like to separate them, but how you are the mental state and how you're approaching movement, and as well as the physical ability is going to affect the mental state. So it's really like this self-fulfilling prophecy. It's really this feedback loop. We mentioned energy management. Okay, so that's number one. You want to wake up not feeling tired. You need to be closing your mouth as you sleep, right? You want to be breathing through the nose as you sleep just to be able to repair and restore. So your body does not heal, your body does not get stronger during a workout, it's stronger between workouts. Sleep is a big part of that. We have a whole part of our lymphatic system called the gymphatic system, which is responsible for it's like the garbage disposal of the brain, two to three pounds of year of metabolic waste taken out through this lymphatic system in the brain.

SPEAKER_00:

And isn't it like 10 times more active while you're sleeping?

SPEAKER_01:

Like it's really only active while we're sleeping, like primarily. Um and if you are not in a state of rest, in that parasympathetic, that rest and digest arm of the autonomic nervous system, that gymphatic system is not working properly. So, number one is just close your mouth at night, learn to breathe through your nose at night, functional breathing at night, because that's gonna set the tone for the rest of your day before you even step into the gym or on your yoga mat. Okay, so mouth tape, sleep on your side, tuck your chin, close your mouth. Second thing is one of the most important longevity markers we know through the research is VO2 max, your body's ability to take in and utilize oxygen. And this declines as we age, of course. Um, but rather, and functional breathing as well as structured breathing techniques can improve and at the very least maintain your VO2 max as you age. So um that huge longevity marker is only enhanced when you start to practice breath training. Um and one last thing I'll mention, because I could talk about this for 10 hours. Um one last thing to mention is functional breathing relies upon proper recruitment of the diaphragm, your principal muscle of respiration. And this is a huge muscle in the center of your torso. It's really the floor of the thoracic cavity and the roof of the abdominal cavity, and it spans 360 degrees around your torso. Huge muscle. Um, a yoga um educator I like named Leslie Kaminoff says that the diaphragm runs nipple to navel. Like that's how long this muscle is, and it's again 360 degrees around. Most people, because we're doing a lot of sitting, shallow breathing, mouth breathing, cutting off the space in the torso, we're not properly recruiting the diaphragm, which is going to lead to instability during movement. And there's a huge correlation between people who have a dysfunctioning diaphragm not properly contracting and lower back pain. So it is a huge stabilizing force for the spine, both at rest and during movement, right? So we need to make sure that not only are we nasal breathing, being efficient with how we're breathing air in and out, we need to make sure we're properly breathing deeply, which isn't a belly breath, right? Like people listening to this right now, you can take your fingers and close your nose and you can move your belly in and out independent of breathing. Right. Now, if I were to say plug your nose and try to move your ribs side to side without breathing, you can try, but you can't. And so that good marker of diaphragmatic recruitment is taking the hands to the sides of the lower ribs and feeling that east to west, that lateral movement. And that practicing that is going to be really key to having good confidence as we age, as we move, because that's what's playing such a huge role along with the rest of your core and stabilizing the body through resistance training, through cardio, any kind of movement.

SPEAKER_00:

Yeah, Tiger, what I'm picking up on is the breath can shrink wrap the spine, it can create a brace. And And I love the visual of a balloon filling up versus just this up and down movement. And three that 360 degrees cue that you're sharing is just absolutely crucial. And uh just thank you for connecting this to VO2 Max as well. That's that's a whole separate episode, no doubt.

SPEAKER_01:

Oh yes. And I'm happy to come on again and get dive into that.

SPEAKER_00:

Absolutely. Now, if someone wants to start improving their breathing today, let's let's get very action-oriented here. What's the simplest place to begin without overcomplicating it? We've talked about be aware of nasal breathing. What are some other approaches we could take?

SPEAKER_01:

Yeah. So, first and foremost, as you mentioned, breathe through your nose. As my mentor, Patrick McCune likes to say, the nose is for breathing, breathing, the mouth is for eating. And um, you know, breathing through your mouth is like trying to eat an ice cream cone with your nose. It's just not what it's designed for. And actually, um, Patrick McCuin has identified over 30 functions of the nose related to breathing. The mouth, functionally, anatomically, has no um beneficial um functions related to breathing. So, first thing is start to breathe through your nose as much as possible. And this includes during moderate movement. So it's gonna be really hard if you're a mouth breather during exercise or especially a mouth breather at rest to just start nasal breathing. You're gonna be met with some discomforts, likely some air hunger, which is just a result of retaining more carbon dioxide in the blood and in the lungs. And so you don't want to overdo it. And so it's important to remember like when you start to train your breathing to be more functional, find ways to make it fun and challenging, but not so uncomfortable that you're never gonna want to do it again. So when I say nasal breathing as a place to start, um, if you go on a walk sometime this week, try to do it with your mouth closed and just see how walking, something simple, familiar for the body feels all nasal. Bring a tissue, you might kind of start to get um a little snot coming out of your nose because you're dilating your airways more by retaining more carbon dioxide. Um, and then if those of you who want to start bringing nasal breathing into more cardio or into resistance training, resistance training is a great place to start because unless you're doing like one rep macca's and really lifting very, very, very heavy, it is totally sustainable to do nasal breathing during resistance training. Um if you're doing sort of faster reps, don't really worry about like when I'm breathing in, when I'm breathing out. Just try to breathe slower through your nose if you're doing more of that endurance resistance work. If you are doing slower reps, that's when you can start to play with one breath per movement, but just focus on in and out of the nose and and your your diaphragm will be more recruited anyway, because um, more resistance breathing through the nose and the mouth will better recruit the diaphragm. Um, if you start to practice nasal breathing during more intense levels of work, like when you go for a jog or during a hit class, there's gonna be a point where you probably have to switch to mouth breathing. The goal is to prolong that over time. So don't be um, you know, knock down a rung or lose your confidence that, oh man, I could only breathe through my nose for like three to five minutes. Like that's totally normal at first. And practicing nasal breathing during the day, during your walks, during sleep, as well as some other structured breathing techniques will help you nasal breathe better throughout the duration of your workout. But um, if you really start to feel quite anxious, like there's a lot of air hunger, it's too strong of a sensation, just back off and know that your body will make adaptations over time.

SPEAKER_00:

Those are great tips, Tiger. I I uh fell into learning about breath work probably about only five years ago, and I'm a recovering mouth breather for sure. So I'm extra conscious of keeping my lips uh closed as we discuss things today. And just your imagery, like with that HIT type training. I love the awareness of learning, you know, when do I need to switch? And can I hang on to this piece? And what you're describing is it's really like any other type of training. We have to start slowly, gradually progress, and kind of allow ourselves to have a little bit air hunger. So we start to learn, you know, what our breath is capable of.

SPEAKER_01:

Absolutely. And people um who are breath unaware, so to speak, will translate breathlessness or air hunger as something that they need to get rid of automatically. Um, it's uncomfortable, it feels like you're suffocating. Number one, like primal fear of the brain, not having enough air. Um moderate amounts of air hunger during your exercise via nasal breathing is something to start flirting with and becoming more comfortable with. Not to the point of feeling you're gonna pass out or fall over, like you want to stay safe, but little um bits of air hunger, especially repeated um feelings of air hunger, like through um repetitions, um, that is helping improve that tolerance to carbon dioxide, which is gonna drive that comfort in nasal breathing. So don't think that you feeling breathless is a bad thing. When you feel breathless, know that your body has a huge reservoir of oxygen. We have a spleen ready to dump more red blood cells into the bloodstream and improve that oxygen carrying capacity when we need it. Um, so your body is smart, knows exactly what to what to do, is working for you. So when you come up against that air hunger, that breathlessness, try keeping it through the nose, try pausing, trying to stick with a slow, deep breath. You will recover. And that um practice of sitting in the discomfort of air hunger is what's gonna improve your breathing over time. So it's like you practice feeling stressed in order to eventually reduce your stress during a workout and during rest.

unknown:

Yeah.

SPEAKER_00:

Right on. It's it's very parallel with I'm gonna add a little more load this time and start to learn what that level of stress does to my body. Yes. Well, Tiger, this is such a great kickoff to introducing breath in a functional breathing way versus breath work today. And I I know you pretty well. You know, we haven't spent a ton of time together, but I know that your mission and vision for life is to share with the low country the amazing things that can happen through breath work and just through mindful movement. So I want to kind of get your take on the evolution of breathing. I love you used the word renaissance earlier. So if if better breathing became as normal as strength or cardio training, what do you think would change for people as they get older and just people in general?

SPEAKER_01:

Yeah. So one thing that starts to happen when people, number one, become aware of their breath, and then two, become curious enough about it to start training it as they would any other one of their muscles or kinds of fitness. Um people start to become a lot more conscious in their day-to-day life. And something I hear a lot is, oh my God, this week went by so fast. Where did this year go? And when you start to train your breathing, it automatically brings you more into the present, which slows your life down and ultimately helps you feel more in control. Like there are so many aspects of our physiology we just don't have control over. Like, we're gonna age, we're gonna get wrinkles, we're our VO2 max is gonna decrease. This is natural. We must accept that. Your breathing is something you have control over, and a conscious breath can make a huge difference between a reactionary moment yelling at your spouse, um, cursing at somebody in traffic versus taking a step back, realizing how you actually want to respond and having a much more pleasant outcome. So there are so many aspects related to fitness that breathing improves, and that's fantastic. But the biggest thing I hear back from people I work with privately or in groups is that they just feel so much more in control of their life and like things aren't just happening to them. They are the driver in the driver's seat. Um, and I think that that has translatable benefits into a workout, but more importantly, into the rest of your life. Cause we're not working out to be really good at bench pressing. Well, most of us, most of us, or we're not, um, you know, definitely our listeners are not approaching it in that manner. Right. We're not doing yoga to be to have the best warrior two in the world. Like if you do, fantastic. But you're doing these things to live a better life. And your breath is the bridge between what you feel in your body and your mental state. And when you can tap into that, you regain that control, you slow down, your stress comes down, you sleep better, your life just doesn't pass you by.

SPEAKER_00:

That level of benefit is enticing. And I don't know if you're listening right now and not motivated to start to practice and learn more about functional breathing. I'm I'm really hearing you start to live life no longer reacting and more responding.

SPEAKER_01:

Absolutely. Um life is very triggering. There's always gonna be somebody who says something confrontational to you, somebody who just aggravates you. And when you react unconsciously, you're giving away your power. When you have the ability to take a light, slow deep breath, to think about how you want to respond to the situation, you're not giving away your power, you're stepping into it. And a lot of times this is a sort of soft power. It's not gonna look like railroading all over somebody. It's gonna be the quiet choice to nod your head and move on and not give your precious energy, which is the ultimate currency in life, to somebody who's not worth it.

SPEAKER_00:

Right on. You can keep that battery full.

SPEAKER_01:

Exactly.

SPEAKER_00:

Tiger, thank you so much. I have enjoyed this tremendously. It's just how powerful and simple breath training can be for energy, movement, and the connection between the impact that it's going to make on our everyday, these conversations, when you know, when the fires come, you know, your fire prevention versus fire fighting. Right. So for everyone listening, start start paying attention to your breath today and check out Tiger's work, tigerby.com. Uh, she has incredible programs, workshops, and resources to help you move and breathe better. We definitely just with this initial conversation, we'll we'll get a little more niche with the next one. You know, we'll have a simple conversation on breathing for cardio, breathing while you're walking. This this expands much broader than this intro conversation today. And uh as I mentioned at the beginning of the episode, we're also excited to share Tiger will be here in the future uh as a partner with us to bring breath training to our community, our programming. We've got some different ideas flowing, and uh, whether it's integration into warm-ups, cooldowns, as well as essentially beginning with a workshop to kind of benchmark folks and see where you're at, uh, we're we're excited to bring that to you. So thanks for joining us today, Tiger. Thank you so much.

SPEAKER_01:

My pleasure. Thank you again for having me.

SPEAKER_00:

Oh, you're so welcome. We really appreciate your expertise and and sharing with the passion that you have today. Uh listeners, feel free to hang around with me for a bit longer and get some healthy momentum for the rest of your week. After my conversation with Tiger, I found myself reflecting on something that applies beyond breathing. You see, there are a lot of things in life that we've been doing forever, but we've been doing them all wrong, or at least inefficiently. And for many of us, we don't even realize it because that's just how we've always done it. How we breathe is a perfect example of that. Breathing feels automatic. It feels like something you couldn't possibly do and mess up. But as Tiger shared today, there is a more functional way to breathe. And when you learn it, everything from your energy to your movement to your recovery can absolutely change. And here's the part I keep coming back to in my reflection today that actually matters. We have to be willing to change, we have to be humble enough to even consider the idea that something we've done our entire lives might not be serving us anymore. And that's hard. Humility is hard, especially if you have multiple years of a behavior or multiple years of a certain action that you reflect on. A lot of people fall into belief that people can't really change. I I myself will sometimes hear that cross my blood-brain barrier, but I don't I don't know if that's the truth or just pessimism. And honestly, I couldn't do the work I do or lead a wellness program if I didn't believe that people can change. In my experience, half the battle is humility. It's getting to the place where you can say, wow, something might actually be off here. And I love those epiphanies. I love seeing that light bulb moment in people. And it's not a moment of judgment, but a moment of, wow, this is an opportunity. We've all lived this in other areas of our life. Maybe it's how you lifted weights before you learned better technique. Maybe it was how you fueled your body before you understood nutrition. Maybe it was how you slept, how you trained, how you managed stress, or how you communicated. At some point, you learned a better way. And life improved because of it. The message today is that breathing is no different. Whatever you're struggling with, it is no different. Whatever you come whenever you come to this place of humility, it's no different than this regular occurrence of inhaling and exhaling. It's the same. And what excites me about this work and about conversations like today is this the faster we're willing to admit that we might be doing something wrong, or at least not optimally, the faster we can grow. The faster we get better, not just physically, but as human beings. So my challenge to you this week is simple. Stay curious, pay attention to your breath, be open to learning. Because change doesn't start with perfection, it starts with humility. And as Tiger showed us today, sometimes the smallest shifts, like how you breathe, can create the biggest momentum. That message brings us to the end of this week's episode. We want to thank you for taking the time to join the conversation today. If you are a member of Palmetto Bluff Club, look out on Tidings and in our fitness and wellness newsletter for announcements regarding the workshops that Tiger will be hosting in the near future. And until next week, remember to actively participate in life on your terms.