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The 8% Battery Rule: Fix Your Nervous System Shutdown · Change Your Life with Dr. Amen Kaur

• 0:00
  By the end of this podcast, you're going to understand the exact biological reason your system flips from shutdown back into flow state or working order.
• 0:11
  I'm calling the 8% battery rule, and it's one of the fastest ways to stop your body sabotaging your success.
• 0:21
  If you feel like you're moving through molasses and you just.
• 0:26
  You're putting in so much energy, you're working, getting things done, but it's like your body has pulled you into what most people are now calling functional.
• 0:38
  Freeze.
• 0:40
  You aren't failing.
• 0:42
  Your system is trying to stop you running itself into the ground.
• 0:47
  The 8% battery rule isn't about resting more.
• 0:51
  It's about reading for signals your body is already sending you in the right order so that you can tell whether your system is stuck or coming back.
• 1:03
  And it's really important that we do this so that you can achieve what it is that you want.
• 1:09
  And I see high achievers all the time who think they're broken, they're trying to fix the wrong thing, when what is actually happening is far more mechanical than they realize.
• 1:23
  And if you understand this, you can get to that 100% state.
• 1:29
  But if you keep pushing through the 8% state, you aren't being resilient.
• 1:36
  You're actually teaching your body, teaching yourself to stop trusting the signals.
• 1:43
  And those signals are the only way you have to be able to get to that feeling rested and being able to actually achieve what it is that you want.
• 1:55
  So today we break that habit and we look at the first signal your body is sending you right now.
• 2:03
  So we're looking at those four signals, and they come in order.
• 2:07
  The first tells you whether anything you do is reaching you at all.
• 2:12
  And it will make sense as we go through this.
• 2:14
  Don't worry.
• 2:15
  The second, where the capacity is actually coming back, which is a really good indicator so that you can stop judging yourself.
• 2:24
  And the third is whether it's showing up across your body.
• 2:28
  And the fourth is whether it's holding.
• 2:32
  Most of the time, most of us just look at the last one.
• 2:35
  That's why nothing actually makes sense.
• 2:38
  And we feel like there might be something really wrong with us.
• 2:42
  But anyway, let's start signal one.
• 2:44
  Is anything reaching you?
• 2:47
  It's not that you need more rest, it's that rest can't reach you while you feel the drain is still running.
• 2:56
  You know, that whole phone at 8%, it goes into low battery mode.
• 3:02
  The screen dims and everything in the background stops.
• 3:05
  And the strange thing is, it holds there for hours.
• 3:09
  It can Just keep going.
• 3:11
  And it can feel almost sufficient.
• 3:13
  And we can think, okay, it's fine just like this.
• 3:16
  But what's actually happening is it's switching off everything that isn't in survival mode.
• 3:22
  And that's the state that we can get into.
• 3:25
  We're not empty, we're just held at that state.
• 3:30
  So the reasonable thing that we do is we might think, I'm tired, I'm gonna take a week off, or I'm gonna go to bed early, or I'm going to find some vitamins or get a blood test.
• 3:42
  And you might actually find that it's worked for a little while.
• 3:47
  You feel rested for maybe a day, and then you come back to work or after a holiday or a retreat, and then by Wednesday, you're exactly where you started.
• 4:00
  And you decided the problem was maybe you.
• 4:04
  Maybe there's something wrong with me, maybe there's something physically wrong with me, or maybe I just don't have the discipline, I'm just not motivated anymore and I don't have the right protocol.
• 4:13
  All these things can happen.
• 4:15
  I remember that I used to worry that my motivation had gone.
• 4:19
  I was just not feeling alive like I used to because I was running on 8% battery for years.
• 4:28
  And here's what was really going on underneath.
• 4:31
  And it's worth being really precise about this because cortisol gets really a bad name whenever we think about, oh, you've got high cortisol levels, it's really bad.
• 4:41
  But actually, cortisol isn't a villain.
• 4:44
  We do actually need.
• 4:47
  Has a rhythm, though, so it's meant to be the highest in the morning, which is when you have it high, you can actually get out of bed.
• 4:58
  So we need that.
• 4:59
  And then it drops through the day.
• 5:02
  So it might be around 3, 4 o' clock that you find that you get that slump and you need to go for that chocolate or that coffee just to get through.
• 5:11
  That's because the cortisol level is starting to drop.
• 5:15
  And by the evening it should be at its lowest.
• 5:18
  And that's so that you can sleep.
• 5:21
  So if you can picture that as a line on the chart, it starts high, it slopes down and it ends low.
• 5:28
  And in the morning it'll start high again.
• 5:31
  So it's a bit like a wave.
• 5:33
  When you're under pressure for years, that line goes flat, not much of a morning peak.
• 5:41
  So it's really hard to get up out of bed and it never really goes down at night, so it's really hard to sometimes go to sleep.
• 5:51
  Or you might find that you Wake up now.
• 5:54
  Most people think, oh, calm, flat line.
• 5:57
  That sounds calm, but it's not.
• 6:00
  Flat means your body has decided it's not safe.
• 6:05
  So you can't switch off, you can't relax, you can't come down to regenerate, to fill your battery up every day so that you wake up in the morning and you are 100% again.
• 6:21
  So much research has been done on this, on what it costs you.
• 6:26
  Now, here's why the week off doesn't really work.
• 6:31
  It's not because there's something wrong with you and you're getting too old.
• 6:36
  Your phone doesn't lose its charge because of what's on the screen.
• 6:41
  It loses it to everything that's running behind the screen that you're not even looking at, you're not even aware of.
• 6:49
  Sometimes we're not conscious of the things that we're thinking about.
• 6:52
  Maybe it's that conversation three weeks ago that we're replaying and trying to work out, what could I have done better?
• 6:59
  Or those emails that you haven't replied to, or you feel behind, or is that thing that you need to really get to, or the thing that your mum said to you at Christmas that you've decided that you have
• 7:11
  to just be fine about, or you have to forgive that person, but really deep down it's draining you.
• 7:17
  And here's the part that matters.
• 7:20
  Your body's stress response doesn't stop when the stressful thing stops.
• 7:25
  It stops when you stop thinking about it, when you truly let go of that emotion and those thoughts around that thing.
• 7:35
  That's the actual research finding.
• 7:37
  It's not a metaphor.
• 7:39
  This work was done in 2006.
• 7:43
  So even if your body is on that sofa and you're relaxed and you're scrolling your head, if it's in that conversation, your body will go where your head is.
• 7:56
  So you could be relaxing, or you could be sitting on a beautiful beach somewhere.
• 8:04
  And your mind, if it's with what your boss said last week, that was really rude.
• 8:10
  Your body is going there because your mind, your head is there.
• 8:14
  Which is why a lazy weekend isn't necessarily a rested one.
• 8:19
  If it involves decisions, logistics or other people's moods, or three hours of scrolling, you're just taking in things the whole time, but just a different input, but you're still being drained.
• 8:34
  So what do you do right now?
• 8:36
  Don't ask whether your last time off felt good.
• 8:40
  Ask what was Monday like?
• 8:43
  Do you feel like you're more tolerant?
• 8:46
  Are you clear?
• 8:47
  Are you feeling a flow?
• 8:48
  Are you feeling creative?
• 8:50
  Are things not getting done the way they used to?
• 8:54
  Are you more tolerant?
• 8:55
  Are you clear in your thinking?
• 8:57
  Are you more creative?
• 8:58
  And things are getting done much better, then the charge has reached you and it's gotta be more than just one day.
• 9:07
  Needing a day to recover from your time off, then you didn't get recharged.
• 9:16
  That drain was maybe running the whole time.
• 9:19
  And the worst thing is sometimes when we stop, the drain gets stronger and then no amount of rest is gonna outrun it.
• 9:29
  If that's your answer, then we need to look at the tab.
• 9:33
  Not all of them, obviously.
• 9:34
  There's always going to be lots of different things going on in your mind.
• 9:39
  But what is the one tab, the longest one, that's been open, that maybe you're slightly embarrassed about to admit?
• 9:46
  Maybe there's some shame, some guilt around you being in a relationship you wish you weren't in, wanting to get out of that toxic work environment, or you really want to start that business.
• 10:00
  Sometimes we can answer it within about four seconds and it could be that you've been taught that you're not worthy, but closing a tab can reduce that drain.
• 10:12
  Only one of those things changes the arithmetic in terms of the amount of energy you have.
• 10:20
  And today it's the second one.
• 10:22
  We have to close down the tabs of what is actually draining us.
• 10:27
  Let's look at signal number two.
• 10:29
  Is capacity actually coming back.
• 10:32
  Sometimes we think, oh, things are getting worse, I'm going crazy.
• 10:37
  It's not that you're going crazy or you're getting worse, it's that you're getting access, you're starting to feel.
• 10:45
  And once something starts to reach you, the first thing that comes back isn't energy.
• 10:51
  You're not going to feel charged up and ready to go and create that business.
• 10:56
  What happens is you start feeling and it arrives at a size that has nothing to do with what set it off.
• 11:04
  You might feel, really, I've just lost my confidence because someone looked that way.
• 11:10
  Or someone asks you, how are you feeling?
• 11:13
  And then before you know it, you just want to cry because someone actually asked you how you are and it just caught you off guard.
• 11:21
  Or someone gives you a compliment, or maybe it's the opposite, Someone actually says something that's a bit rude, and then you spend the whole drive home crying or feeling overwhelmed.
• 11:35
  And then you start feeling guilt and shame around the way you feel these emotions because nothing used to touch you before you were so super strong.
• 11:46
  And now all of a sudden, a small thing can just trigger you.
• 11:50
  And honestly, I've had my own version of this.
• 11:53
  I remember I used to go on the train to work, and I was so numb.
• 12:00
  Nothing used to get to me.
• 12:01
  And then all of a sudden, as I started to feel more, I'd find that my emotions were leaking everywhere.
• 12:08
  I'd start crying on the train.
• 12:10
  And then when I was home and I could cry in my own bedroom or something, I just felt numb again.
• 12:15
  So there's a part of your brain behind your forehead that actually does the difficult work.
• 12:23
  It plans, it decides, it looks at, where do I want to go in my future.
• 12:27
  And it's steady when things go wrong and it uses up a huge amount of fuel.
• 12:34
  But underneath that, there's another part that's really fast.
• 12:39
  And it's always wiring and looking out where the danger is.
• 12:42
  And it's cheap to run, and it's quick.
• 12:44
  It's the animal instinct in us.
• 12:47
  Us is that nervous system.
• 12:49
  When we're under pressure for a long time, your body plays.
• 12:55
  Starts paying for the cheap, fast one and stops paying for the expensive one because it's just too much.
• 13:02
  We don't have enough energy.
• 13:04
  It's not because you're broken.
• 13:05
  It's because we all have a certain amount of energy, and we have to budget that energy.
• 13:11
  So we can't just be spending all our energy when we're in survival or we're feeling overwhelmed and our amygdala is getting triggered.
• 13:22
  Amy Arnsten at Yale has spent her career watching that swap happen.
• 13:28
  What happens is if feeling things properly is expensive.
• 13:35
  So, for instance, grief, anger, tenderness, shame, guilt, those take up a lot of energy to actually feel when the budget is tight and we don't have enough energy.
• 13:49
  What we do is we don't deal with that.
• 13:52
  We put it off, we suppress it.
• 13:53
  We say, I can't deal with this.
• 13:55
  I'm too busy to be grieving.
• 13:58
  And sometimes we use that busyness not to grieve, not to feel the anger, not to feel the tenderness.
• 14:05
  But what happens is nothing is really cured.
• 14:08
  It's postponed.
• 14:10
  And when the pressure finally comes off, say if you get a bit of time or you have that opportunity to leave work, everything that you've postponed, all those horrible, difficult emotions come up.
• 14:26
  And usually they come up all at once, and it's really difficult.
• 14:30
  And sometimes they all come up at the wrong moment.
• 14:34
  So nothing broke.
• 14:36
  If you find that you're emotional, sometimes it feels like you broke down in the car park or you started crying or you felt like you were overwhelmed emotionally and you feel embarrassed.
• 14:50
  That feeling more is a Signal feeling less able to function is not if it's getting too much because sometimes these feelings can be so overwhelming and you can't get up, then please do book an appointment with your doctor.
• 15:07
  So what can you do right now?
• 15:09
  Please do think of the last time that you feel that you overreacted to something small.
• 15:16
  But don't ask what upset you in that instant.
• 15:20
  Ask what happened before.
• 15:23
  Maybe it happened an hour before.
• 15:26
  Maybe someone asked you to do something and you said yes, but actually you abandoned yourself in that moment.
• 15:34
  And then later that was the real thing that's really hurting you and that's why you cried.
• 15:41
  It's that self abandonment.
• 15:42
  Maybe over years it could be that's really bothering you.
• 15:47
  Okay, now let's look at signal three.
• 15:50
  Because actually, let's just go back.
• 15:52
  If we think about that, then we can bring more compassion and love towards ourselves.
• 15:58
  It's understandable, right, that we would feel that way because it's hard to just suppress our own needs over and over again.
• 16:09
  So now let's look at signal three.
• 16:12
  It's not four problems.
• 16:14
  It's one problem sometimes showing up in four different places in our body.
• 16:22
  Sleep, digestion, appetite, and sometimes our cycle.
• 16:28
  Not one of them, several.
• 16:30
  In a few weeks now, you might book a doctor's appointment for, say, sleep.
• 16:36
  And in the waiting room you remember, ah, I also feel bloated.
• 16:41
  I'm not digesting my food like I used to.
• 16:44
  And then on the way out, you realize that even my cycle has changed.
• 16:49
  Here's what's happening.
• 16:50
  Your body is keeping a tally not of bad things that have happened, but of adjustments it has to make every time it's adapted to something.
• 17:02
  For maybe you've had to deal with some stressful scenario over and over again and it's had to adapt.
• 17:10
  What happens is the body has to pay for that adjustment in some way.
• 17:15
  And that tally has a name.
• 17:18
  Allostatic load.
• 17:20
  Bruce McEwen named it in 1998 in the New England Journal of Medicine.
• 17:27
  Which is why the things that sometimes go wrong sometimes happen together.
• 17:33
  And your system doesn't take on the load separately, so it doesn't put it down separately either.
• 17:42
  So every single time you make a decision, you can sometimes feel it in your body in four different places.
• 17:50
  Those four places that you can see.
• 17:53
  And it's the same reason, you know, your phone goes into low power mode and dims your screen.
• 18:01
  It stops your notifications and it slows everything down at once.
• 18:05
  There's not three separate faults.
• 18:08
  It's one instruction which is let's deal with this another time because we don't have enough energy to deal with it right now.
• 18:17
  And the one thing I want to be straight about this is it will explain why your symptoms have arrived together.
• 18:24
  It does not tell you that they're harmless.
• 18:27
  Okay, I'm not saying just ignore it.
• 18:30
  Please do go and see a doctor if you are experiencing that, because it's good to explore.
• 18:36
  Both of these can be true at the same time.
• 18:39
  So what do you do right now?
• 18:42
  Count how many separate things that you're quietly worrying about in the last month, everything that you're worrying about, the key things, and then just put it all down on one page.
• 18:55
  And it might be that there's some things about your body as well, some symptoms that you're really concerned about.
• 19:01
  And then go and see your doctor about those particular physical symptoms.
• 19:08
  You're ruling things out at least, and you're giving yourself time to look at other patterns and other separate worries so that you can then start closing down those tabs that might be affecting your physical health.
• 19:25
  Now let's look at signal four.
• 19:27
  It's not about how calm you are.
• 19:29
  It's about how fast you can come back.
• 19:33
  This is the one almost everyone gets back with.
• 19:37
  And it's the one that you can check without buying anything.
• 19:41
  Most people think the goal of this is to be calm.
• 19:45
  I have to be really calm, unbothered.
• 19:47
  Nothing gets to me.
• 19:48
  I'm so strong I can deal with anything.
• 19:51
  But think about what that actually is.
• 19:54
  A system that doesn't react to anything.
• 19:58
  It's not normal, it's not well.
• 20:00
  It's kind of switched off.
• 20:01
  It's like flatline.
• 20:03
  And we know right at the beginning a flat line isn't how we're supposed to operate.
• 20:08
  It's not a healthy system.
• 20:10
  That's the whole thing we need is a reaction and then a return to who we are.
• 20:18
  Not like stillness.
• 20:19
  We need to take an action to what is happening in our life so that we are making the most of opportunities.
• 20:29
  Think of a rubber band.
• 20:31
  If one, a good one, stretches when you pull it and it snaps back.
• 20:36
  And when you let it go, it goes far.
• 20:39
  It speeds up.
• 20:40
  A perished one, though, it doesn't really stretch.
• 20:44
  If it does stretch, it stays stretched and no one can pull it back and it can't go very far.
• 20:51
  So when your system is stuck, two things tend to happen.
• 20:55
  Small things tend to hit you harder than they should.
• 21:00
  And after they hit you, you can stay hit.
• 21:04
  It still goes round and round in your mind.
• 21:06
  And you can pretend you're okay, but it's still running and it's still taking up that battery.
• 21:12
  A difficult conversation, say, on Tuesday morning is still sitting with you on Thursday.
• 21:20
  And when it starts coming back, as in you start coming back, your reaction doesn't get smaller, it gets faster.
• 21:28
  Like you.
• 21:29
  You come back online quicker.
• 21:32
  So it's not that you'll never, ever feel down or depressed or get triggered, it's just that you bounce back quicker.
• 21:41
  You still get upset.
• 21:43
  You stop losing the week, though to it.
• 21:46
  You're not losing years or months to it.
• 21:49
  And there's a formal measure for this, if you like knowing these things.
• 21:53
  It's called the heart rate variability.
• 21:56
  Your heart has gaps between the beats, and they vary slightly all the time.
• 22:04
  And the more variation there is means the system can move and settle.
• 22:09
  It's more flexible.
• 22:12
  And that's how the regulating part of your brain is working as well.
• 22:18
  You're not expected to stay happy all the time, but what you are expected to is to feel all these different type of emotions and be able to bounce back to that peace, that joy, that feeling of being you.
• 22:33
  For instance, you've been running your whole life without noticing it.
• 22:37
  But what you can do right now is think about the last genuinely hard day you had.
• 22:44
  Not something really traumatic, just a hard day.
• 22:47
  How long before you felt like yourself again?
• 22:51
  Do you find that if you get triggered, you stay triggered for a long time and it just brings you down?
• 22:58
  Or do you find that if you get triggered, you might just be like, that evening, you'll be okay?
• 23:04
  Or does it take the rest of the week?
• 23:06
  Or maybe it takes a month or maybe even years.
• 23:10
  Now think about a hard day a year ago and ask that same question.
• 23:16
  If your recovery is faster, that means your range is coming back.
• 23:23
  That means that's a good sign.
• 23:25
  Whether or not anything else feels better in your life, it's the one thing that improves before the tiredness does, which is exactly why it's worth knowing about it.
• 23:38
  So if you're trying to move forward and you felt like such low energy for so long, if you're finding that you can bounce back quicker, that means that you're gonna then be able to start what it is that
• 23:51
  you want to and succeed in your life and create the life that you want to once more.
• 23:57
  Here's the thing.
• 23:58
  I actually want to leave you with two people, both exhausted, both crying at the things they feel like they're overreacting, both sleeping badly, same four signals, same week.
• 24:12
  The first takes a week off, and Monday is easier.
• 24:17
  She drops one commitment and by the second week, her mornings improve, her signals move.
• 24:23
  The second takes the same time off and needs a day to recover from it.
• 24:28
  She drops the same commitment and nothing shifts.
• 24:32
  Four weeks later, it's deeper that.
• 24:36
  That feeling of just being tired just is getting deeper and deeper.
• 24:42
  Nobody could have told them apart on day one.
• 24:46
  Not me, not a list on the Internet, not a symptom checker.
• 24:51
  What separated them wasn't the signals, it was whether the signals moved.
• 24:58
  That's the 8% battery rule.
• 25:01
  You're not empty, you're being held and charging, almost does nothing while you're still being drained.
• 25:10
  So the question was never whether you're resting enough.
• 25:14
  It's what's still open, what is draining your energy.
• 25:19
  And if you've been told you're fine by four different people while feeling like this, there may genuinely be nothing wrong with you.
• 25:29
  You could be physiologically fine, but still be running at 8%, because holding at 8% is exactly what a system does when it's been asked to hold it there for years.
• 25:44
  You don't need to read the signals perfectly.
• 25:47
  You need enough evidence to see what's going on.
• 25:52
  You can't regulate a system you haven't read yet.
• 25:56
  That's why these four signals are there and not five steps.
• 26:03
  I want to share something else, and I'll flag it clearly, because this part isn't science.
• 26:09
  Everything up to here was a mechanism.
• 26:11
  I've already given you the science.
• 26:14
  I personally think energy is the only real currency we have.
• 26:19
  Not money, not time.
• 26:20
  Energy is everything you have, if you just think about it.
• 26:24
  How do we get energy?
• 26:27
  We have to eat, and that's like life force energy that we're getting from the plants or from meat, whatever it is that you eat.
• 26:35
  And then that's giving us energy to move and even money.
• 26:41
  It's energy.
• 26:42
  It's like saving us time in doing something that we might have to do otherwise.
• 26:49
  So we're swapping things.
• 26:52
  I'll buy this so I don't have to make my own food, harvest my own food, for instance.
• 26:58
  Time is useless if you're at 8% and you already know that because you've had free Saturdays that you couldn't use, or you might find you have time and you're just scrolling.
• 27:11
  I don't think of energy as something I generate.
• 27:15
  I think of it as something we're all given.
• 27:18
  Whatever you call it.
• 27:20
  Maybe you believe in the creator, God, the universe, or life force energy itself.
• 27:25
  The belief changes one thing for me, and it's the reason I'm telling you this, if the energy is mine and I'm spending it badly, it's just inefficiency.
• 27:38
  If it's been given and I'm spending it badly, it's a different kind of question.
• 27:45
  It's not like a moral failure.
• 27:46
  It's not here that we need to be guilty about.
• 27:51
  We've been given this lifeful synergy and what am I wasting it on?
• 27:54
  But it's more just that we have to ask, what am I doing with it?
• 27:59
  More honestly, what am I creating?
• 28:03
  What am I putting out?
• 28:04
  And how am I making a difference with this energy?
• 28:09
  Is it becoming a better place?
• 28:12
  How is this of benefit?
• 28:14
  And here's where it meets the tabs.
• 28:17
  Think about all the tabs that are actually open for you right now.
• 28:21
  Very few of them open because of something that happened to you.
• 28:27
  Most of them are open because someone needed something, they might have harmed us in some way.
• 28:35
  For instance, we had to carry that, and maybe we carried that.
• 28:42
  And we were told to feel guilty about that and shame about that.
• 28:47
  And sometimes we have to say no to people, to being hurt, and we feel guilt and shame about that too.
• 28:55
  But that's all conditioning.
• 28:58
  Notice when these things tend to happen where we feel like, I really want to move forward, I really want to create something, I really want to build something, I really want to move forward.
• 29:12
  And around that time, someone comes along and wants you to spend that energy on them, and then they make you feel guilty about not doing it.
• 29:25
  Or if you do say no, then they make you feel guilt about it.
• 29:29
  And if you do say yes, then you feel guilt about it because you've let yourself down.
• 29:34
  I'm not saying that people are draining you deliberately.
• 29:38
  Maybe some of these people love you and maybe some of them genuinely need you.
• 29:44
  And that need is real.
• 29:46
  And answering it is maybe the right thing.
• 29:50
  But caring for someone is not a tab.
• 29:54
  Resenting that you never chose it is.
• 29:58
  It drains our energy.
• 30:01
  And that's okay.
• 30:02
  The tab isn't the obligation, it's the unmade decision.
• 30:07
  Feeling like you can't be yourself and express your energy in the way you want to express it in the world.
• 30:17
  So this week, one reflection.
• 30:19
  Just notice where your energy is going.
• 30:22
  Not your time, but your energy.
• 30:25
  And as you notice, hold it as given.
• 30:31
  It's your divine right.
• 30:34
  You don't have to earn this energy.
• 30:38
  Ask one question about each place it lands.
• 30:42
  Is this building something or is this just holding something up?
• 30:48
  Is it creating or is it draining?
• 30:53
  Which isn't leading to anything.
• 30:56
  You'll know within about four seconds.
• 30:58
  You can even feel it in your body.
• 31:01
  You always do.
• 31:03
  The knowing is never really the hard part, you know, deep down.
• 31:08
  Which brings us to what you do with what you find.
• 31:12
  And the order matters more than the individual steps.
• 31:16
  So many people start in the wrong place, and they go straight to responding differently or reconnecting with people when the system underneath hasn't come off emergency power yet.
• 31:28
  That's why sometimes when you try and do things, or find things and learn things, it just doesn't hold.
• 31:37
  I teach it in five stages.
• 31:39
  It's in a fixed sequence.
• 31:42
  And if you're interested, the free masterclass walks through all five and shows you which ones you're actually standing in.
• 31:51
  I'm sending you so much love.
• 31:53
  Till next time.