All right, let's get started again. Our speakers this afternoon are some guy named sitter and Jonathan Riddle Because nobody can spell his name apparently they'll be talking about Katie in neon and take it away guys Yeah Hello So Katie's turning 20 years old isn't that awesome? Unfortunately in that the process we employ hasn't haven't really changed for 20 years There's a bit peculiarly because the industry has moved on right in the industry's DevOps is all the rage It's a continuous cycle of you code and then you deploy and then you look at what you deployed and then your codes are more But in in terms of how we release our software we haven't really adopted this what we do is we have a Release cycle where we do code then we have the feature freeze then we release the software as source code And then we leave it to other people Take this source code and turn it into binaries And so in a way it hasn't really changed since David for first uploaded cake on because I'm an ftp server many many years ago and Stefan Hullo would take this source code and turn it into a binary for people to actually use and so John and I we went to California with a part of the plasma team and we thought it a good idea to go surfing there For no other reason than that And we haven't and it hit us right and releasing software is a lot like waves Right, it's there's a release and then there's like this massive wave of stuff that you need to do And it's all very horrible from the integration point of view, right? Frameworks as we've heard is 70 towels or so who's gonna do that all at once, right? Integrating it to all at once It's not practical from from the integration point of view because you're doing a lot of change at all at once so There's gonna be problems. You're gonna mess up just because of how it's working and Jonathan is the release manager for plasma and he also doesn't like it because as a release manager you're sort of You're putting your name on the release, right? You're responsible that this is gonna be a good thing and how can you how can you reasonably do this if it is? very hard for people to actually try software before it is released and So we decided to do a thing we call neon Now neon is a cool new way We or rather the way we imagine kitty software should be done, which is Without the strict separation of creating code Releasing code and then having someone else someone unrelated in fact other organizations Integrate the code and Neon tries to solve this neon very much is about getting kitty software to the users to test those to developers as quickly as possible and So we looked at the playbook that the industry employs in order to do this continuous release cyclipping and We set up a Jenkins instance Which is now building? Kitty software continuously in a way that can be installed and used by us by users by everyone who's interested really and It set up under the Katie umbrella. So every Katie developer can go to Builder neon that Katie's org and trigger a build If you so choose also the packaging so the essentially the instructions for how do I turn this? source code into a binary It's also hosted on git repositories that are on the Katie umbrella So every Katie developer can go there and tweak with the packaging, right? And We have a lot of technology in there that prevents things to break for the user So you can sort of go wild, right? It's gonna turn everything red and then you will probably get an angry mail from me But you can do it right? That's kind of the point We are not separating between who's doing the the application source code and who's doing the integration Now we started off with frameworks and plasma Because clearly those are the core products that we're producing for Linux On the one hand the foundations will build upon the frameworks and plasma of course being the The workspace that everyone Should be using really because it is the best workspace, isn't it? Absolutely But and recently we also started doing Application releases extra gear even though extra isn't really a thing So generally all the applications that we have in addition to frameworks and plasma It's really cool and It's chucking along nicely and the really cool thing is and this is sort of a hidden motivation is Packaging and integrating software for the longest of times has been a very manual process. It was David war uploading the tarball someone else fetching the tarball Building the tarball the tarball would not build because dependencies were missing someone goes off finds the dependencies But the dependencies it is a really messy process and it is cumbersome and awful and So the hidden motivation in a way is that Everything is automated like doing a frameworks release for neon is clicking a button and then Machines do this their stuff and at the end comes out A binary that we can install and and use The entire thing is driven by something we call pangia tooling pangia tooling is In the broadest of senses Tooling for a CI systems. It does a lot of stuff. It basically sets up Docker images manages Docker images life cycles and whatnot It is a fairly expensive Library as well that just does stuff Relating to see I and so it isn't really a surprise that the same tooling is used for a Debbie and see I a Rohan garg is running Which basically does the same thing but on a Debbie and core system and the same technology is being used to To build the plasma mobile prototypes. We're doing The entire thing is written in Ruby with some exceptions There's actually many different languages involved, but the core I would say 95% of Ruby and it's all unit tested and lovely in addition to that we also have a Repository where we host the binaries Now we are using depth as the binary format because we we know depth. We know how they work. We are Probably reasonably good at creating them I would say and So at least the software used for that and the entire thing is being built in the cloud because scalability and whatnot We distribute files over files that kd.org the established mirror network. We also use for source tab balls for the longest of times and Recently, we've got a new git setup that is basically exactly what we have for the source code. It just runs Separately because basically what neon needs to do is have for every KDE repository Repository we have neon would have a mirror repository with the packaging instructions for the code repository and Importantly that repository because we're a KDE project everyone who's a KDE developer or 1000 odd people with good accounts can make fixes directly to it So there's no more a case where you install it and you go well you didn't add that far in the right place Everybody in KDE can make those fixes directly and then they can Build them and then they can test them directly and trivially and so the whole process becomes a lot more smooth Because there isn't an artificial separation between the people making the source code and the people deploying it And we have to have a way to deploy it and so we have installable ISOs that you can download and install on your computer And we use the foundation of Ubuntu LTS edition which gets updated every two years So that's a nice stable edition and it's unlike a rolling release setup like Gen 2. It's not going to Take ages to update every morning, and it's not going to break or Yeah, it won't break every morning, but it has enough updates in it that is still relevant after those two years it's still perfectly usable and We deliberately kept it quite light System that you install by default the visual design group picked a few programs which Are the best integrated with plasma plasmas KDE's flagship products and we design neon around plasma So they picked VLC For videos and Firefox and Dolphin and Ark and Gwen view and and that's about it for default applications because people Beyond those basic ones will have their own preferences, and they're very welcome to install those the main thing that's missing as a PDF reader because ocular is still KDE lips for and we only want Supported maintain software and the frameworks branch isn't yet merged. So there's any ocular developers. That would be lovely to have done Pronto Our packages and our eyes who's are available in three editions, which mirror the three main use cases of the KDE sources and the most important one is the user edition Because that's the most important results made by KDE and this uses the tarbles that we release on download dot KD Torque So David has a technology called watch files and those watch files scan downloads dot KD Torque For any new releases and when a new release comes along Our Jenkins continuous integration build server kicks into life and blows them away automatically and the user edition has various QA checks in terms of Checking that it the release hasn't isn't a malicious version. It's actually got the right signatures That it successfully compiles successfully installs doesn't Break the previous stuff in previous ways And it's intended for people who are fans of KD plasma or who are interested and have heard about this awesome Software the KD creates and who want to know the best way to get hold of it But the other two editions Are the developer editions and one is built from the get stable branches From which releases are made and one is made from the get unstable branches the master branches and That's intended for people who want to be active contributors who are either coders like many people here Or who have found a bug maybe in the user edition? Maybe they've reported a bug but the developer says well As well used to me that that stuff is last year last month's code and need a way to get the latest stuff and this is a good answer to The KD developers can give to people of how you get the latest on how you test your fix is gone. Is that a question? Go with the question Well, actually the first one is not a question. I Started using the get unstable builds also for confirming Fixes for problems so user would come on back to the arm. I'm running the latest stable I have this in that problem. I would go yeah We did a whole bunch of changes. Could you test the get unstable? images to live CD so No harm just takes a bit of time Two days later we fixed something and I can hit the rebuild button and ask the user Pretty much the next day. Could can you confirm this is fixed? That's extremely valuable to me because I don't have to wait until well, basically months until Updates at the user so I can actually get confirmed that I fixed the bug but I Can even fix the bug that I introduced with my fix before it hits its release the other thing is Was it the plan that for before 5.9 is released that we create an additional user addition with the Plasma 5.8. Yes, so with 5.8 being an LTS release We have the intention of having another addition which would be the LTS with this addition and trekking 5.8 So kitty has often shipped software directly to users before that's not particularly new Critter puts their code in in the steam store Plasma active had a reference release back in the day But we'll put install to test from the plasma active developers to say this is what it should be looking and feeling like Jay compree puts their source code in in the Android store in Google Play Store and Plasma mobile shipped images as well from When that was launched last year, but what's new is continuous delivery is that The the software is updated as soon as As soon as it's either a coded for the unstable edition or as soon as the developers say this is good for release for the stable edition and Katie E as a project exists because of the internet and the internet about this with stranger Katie hasn't embraced continuous delivery until now that We've had this very slow jumping model and having a model where users just can automatically get the latest stuff on their system It's something which is quite novel, but also something which we should be ideally placed to take part in much of the work for that came in That became the Katie neon and the pangia tools started with plasma mobile Because that was a system that needed to be delivered directly into the Hands of users just having the source code wasn't anybody any use to anybody. So a lot of that continuous integration stuff with Jenkins Is what has become what we now use to build Katie neon And is now flipped over because Katie plasma mobile is based on it's based on Katie neon now and In the free software world you're nobody if If somebody isn't using your source code or somebody isn't using your project to create a new project And in our case we now have not just plasma mobile But also Maui Maui Linux as another Linux distribution that has taken Katie neon Decided that's a good base to make their project on and so they they come with a far more fleshed out version default install that people can try and there's a big use case for that kind of We have a shining responsive html5 happy website again Katie has been pretty slow at picking up the new technologies That have happened in the web in the last few years Website looks pretty slow. So we got Ken for maths who very kindly made this pretty pretty design for us and It works very nice and there's a hope that The same design will be used on the main Katie website. So if anybody wants to pick that up, that's very welcome to do And and social media is something else that Katie was always quite slow at picking up It's the main way that people want to use the internet these days main way people get their news and communicate with people and Katie what has been a bit slow at having Making good use of that and this there still isn't a very good strategy for it and There's still details that I think should be fixed Fixed and sort tied it up like the sys admins don't have access to the social media account So something disappears than what happens to them But with neon we were keen to make sure that the news it wasn't some other new news feed that we've set up We would just put it on Facebook and Google plus and Twitter because that's where people expect news to be on and With the user support forums again They're on the pre-existing forums and as a kitty projects We can use the kitty forums because that's where people expect it to be said a question at the back So I assume as a diaspora user. I'm not I don't know welcome or something Yes, there is that I know nothing about diaspora and so that's why I happened not to have put it on But I would love to be educated and informed and to add that to our collection This slide is meaning that I spent a lot of time in the last 15 odd years that I've worked with KDE making sure that That the source code is free and that it complies properly with all the correct procedures and whatnot And so typically that's meant removing things like rfcs, which aren't quite under the free definition Or we're moving PDF files for example because PDFs aren't modifiable But people think that they're free because they make them themselves and and these days that means Removing minified JavaScript because people think minified JavaScript to source code. Of course, it's not modifiable So it's not source code. So one thing with one of the checks the kitty neon does is making sure that That everything is free software as far as can be automated that testing can be automated and So now we I can fix that or I can tell the maintainer to fix that before we release the source code in a slightly non-free style But as a word of warning word of interest well one new distribution methods come along We have to make sure there's a compliant with the free software norms So with neon we make ISOs and that means you also have to have source code ISOs Which is quite a big burden but an important part that we do that But with app images and flat pack another containerist applications We have to work out what's the best way to make sure the source code is available to people and and there's been violations already by arc the the package archiver That have to be tied up to make sure that source code is available and best practices there are still evolving and we need to work those out Something that kitty is always lacked as an image writer a way to put an ISO image onto a USB disk as the main way to Install our our sorcerers that kick starter to get it onto your computer as the operating system We looked around for the best one to use and Rosa image writer, which is made by a russian project Is very nice one it's made with cute and it's cross-platform, which is really important It's no use just having one that works on Linux if if our target is to get people to convert from Windows So that's nice to cross-platform, but it has a few problems You have to run it as roots and so forth So I'm pleased to say that I've now managed to get the maintainer to turn it into a KDE project and we have a get repository for it and We'll be working on making sure that becomes a proper KDE project with with Problems of like using pockets instead of roots and checks. I'm checking and so forth one of the side projects that we've done as part of neon or actually started long before neon was I made plasma Wayland images ISOs that will run Martin's beautiful work of Quinn running as as the Wayland and This is Betty the fuzzy pig which was on the Release announcement for plasma. Nobody commented, which I think is slightly disappointing or I'm not sure But I think she should be our mascot for a plasma Wayland and And as you see she's a keen user of plasma Wayland because she can using these plasma Wayland ISOs Which I now made through the the neon Platform and and so they're pretty trivial to just turn those out every couple of weeks so Install tracking is something that we talk about occasionally at At Academy and Dan said in previous talk that he wanted to find out what people use With PIM and again with neon we want to find out does anybody use this stuff? Where are they? Who are they? What do they use it for and so I put an ID tag and the updater and that means that we have web logs And we couldn't work out how many installs there are And what additions they use so as a question to the audience who can guess of the three additions? Which ones are the most popular and a hot order? So you've got the two developer additions and the user addition which one is the most popular They have unstable. Yep. Any other suggestions? They've unstable is the most popular with you well big surprise then because it's the user addition is by far the most popular it's got It's got three times what the other additions have which is not no big surprise to me. Maybe a big surprise to you And next down is dev stable and dev and then dev unstable and the site tells me that maybe our messaging is actually a bit incorrect because people I think we'll be installing dev stable because they think that's that's the crack of the day but it's but it's a bit more stable than that one and in reality our use cases should be what is This is still crack of the day and they can still contain new bugs that haven't been tested And if you're using this chance, sir, you want to be a tester who is able to give some feedback and report bugs Set a question I've taken out the numbers here because we're not sure because people can remove The install tracking and so it doesn't have any particular absolute meaning But it's not many. It's about a thousand. So it's not like it's not like we're taking over the world with this But it's an interesting useful Way to start the project I think so the next question is What are the top three countries that use KD plasma as defined by neon who knows what would be the top three countries Germany Many Germans here. Okay. Number one and what else would be in the top three? Sorry, Brazil USA somebody says Say again Macedonia, but probably not with neon. So I guess it wouldn't be counted here. So not Macedonia, but But it is This one is Germany over here. So what on Absolutely, right. And then but then number two is the United States which was said so it's maybe no immediate surprise But what's interesting to notice that there's not a massive difference between the popularity in Germany and the popularity in the United States But the number of Germans who are at this conference the number of Americans are this conference is mostly is mostly late to Americans and Last number of Germans that tells me that we're missing out on potential members of the KD community Who are using our soft serve but somehow have not been brought into the community? How can we make Katie great again stop using pre pre grated cheese? And Then number three is Latvia and and who's from Latvia. There's a mysterious KD community there. I'm not sure Okay, let's move on around this time. Yeah So as part of being Responsible for the source codes as well as the integration side What we started to look at is security and authenticity of our stuff, right? I'm only recently Linux Mint got their installation is a compromise and had malicious code in there And so what we started doing is doing a full signing chain Which is what this means is that the release script for plasma right now will sign the gift tax It creates as well as the tables it creates and this is then uploaded to the source servers We fetch them we verify that those are signed by keys We know and trust we then build them sign them again when they come out as the ISO with our Specific ISO signing key and so we have a full chain of Authenticity and we can we know we are very certain that it's the software that we We expect it to be and I know that open zoosa is already doing this as well And I hope that other districts will start doing it as well But there's still a long way to go frameworks and applications currently unsigned We we yeah, we tried to figure it out, but we definitely need to do something Because it is it is very important and we have ignored this for a very long time and we shouldn't any longer Of course in the future as Jonathan mentioned containers are of course a very interesting and hot topic right now, so I Took a bunch of KD people and took to a snappy sprint snappy is one of the container formats that are being considered and We basically just made our requirements known and discussed the technology as a whole and what we expect to happen and I Should hope that we as KD are very much at the frontier with regards to containerization Regardless of the the format and we do have a foot in the door snappy because of neon We can very deeply create snappy packages and essentially during the snappy sprint recently We basically Exposed all our applications also as snaps which you can install right now and run right now if you know where to find them So they're not tested there are lots of Things that we need to still figure out in order to be able to ship them into production But we are very much on the right way there and With that we've come to questions if you're bored during questions You can read that which is the explanation of why neon is called neon so questions more questions Now everyone's busy reading disappointing That's what happens when you write long bedtime stories Are one of you going to host a key signing buff so that oh, yes I'm going to look into doing a key signing off tomorrow or sometimes in the week and it would very much Yeah, yes You mentioned user tracking. What are you doing there and why? Well when you neon will ask for when when is the latest update and So I made it add the machine ID to to the URL for that So in the web blogs we can look at the machine ID And we get a pretty decent idea of how many users are installed as part of the ongoing to-do work is making it trivial to remove that for people who don't want to have their machines tracked and People are told about that when they when they download about neon but Yeah, but I'd be interested more feedback about how to make that more more friendly to people who don't want to be tracked And what are we doing with it? Well, just the two graphs that I showed you there for now And I'd be interested in knowing from people what what other graphs they would be interested in that we could make with this data And see if we could get more interesting Information of what who our users are and therefore who we're missing or where the potentials are that we need to work harder Yeah All right any other questions then let us thank the speakers


to Holistic Wellness Reveals. I'm Letitia Sharp, and I'm here today to discuss with our guest about breath, breathing, sports, and a whole slew of other things that go along with that topic. Delighted to invite and have today on the show, Jono Blodgett. He's a hybrid athlete. We'll get into that a little bit later. He's a founder of Malcolm O'Kai Fitness. He's a performance and breath coach.  So I'm super happy, and I would love to invite Jono to the show. Jono. Thank you so much for having me, Letitia. Yes, pleasure talking with you. I'm excited. I am too. First off, let's just, I would love to know what your definition of a hybrid athlete is. So it's kind of been a popular concept that's come up recently. A lot of people are saying, oh, I'm a runner, or I do CrossFit, or they just narrow themselves down to one sport. And growing up in Hawaii, I was always up in the mountains. I was in the ocean, so I was doing just a variety of sports. And so nowadays, they're starting to combine a lot of these sports. So I mean, even CrossFit and things, they're doing some running, some endurance sports, some weightlifting, but then they're also adding swimming. So athletes nowadays do have to be very multidisciplinary. And so that's where this hybrid athlete came along, where it's doing a lot of endurance, plus strength, plus land, water, all kinds of different things. So I just kind of love it all. And so I like being in the mountains. I like being in the ocean. And so I try to do a little bit of everything. And that pretty much is the definition of the Spartan competitions, isn't it? Just being able to be well-rounded with everything. Exactly, yeah. I mean, you do need to be able to have the endurance, because it's a lot of trail running up and down mountains, but then you're also carrying heavy sandbags and pulling yourself up over walls and rope climbs. And so you do have to have the strength side as well. And we're in comparison to say an Ironman athlete, they don't really need the strength side quite so much, just because they're all endurance, just kind of going as fast as they can, just running, swimming, biking. But yeah, the Spartan definitely requires a lot of strength component as well. So that's why I kind of like it, just to make you much more well-rounded and a functional athlete.   I know we have some Spartan competitions here, but how does that compare to like the world's championship arena? I mean, yeah, think about the Olympics, where there's just competitors from all of the world. Spartan has become a very world sport now. So, I mean, the last one I was in was in Greece. And so there was competitors from Australia, from all over Europe, Spain, Poland, I was racing against guys from Switzerland, Germany, and then there's a bunch of US competitors as well. So it's just, the Spartan race here is much more localized. There'll be mainly people from Hawaii and then some people from the mainland, maybe some from Australia and Japan. But on that world championship level, it's just competitors from all over the world, all different calibers. And so it just, it steps it up, it makes it a lot more pressure, a lot more stress, but it makes it so much fun just because they have a full parade of nations at the beginning, just like they do at the Olympics. So yeah, it's an amazing event. That's sweet. Well, thank you for presenting Hawaii Well with your three-time championships. Congratulations on that. I celebrate you. Thank you. So the main part of this show that I wanted to bring up, and I'm sure that you do a lot of this in your fitness business with Malcolm McKay Fitness, is breath. I mean, how important is breath to being an endurance athlete and then also being able to do strength and being able to do these competitions? Like, where does that play a part? That is a great question. I've been doing Spartan training for almost 10 years now and when I started to get a little bit more competitive and when I started to kind of ramp up a little bit and take it much more seriously, the first step was, okay, let's focus on the training side and how can I get stronger? How can I get faster? And then it was more like the nutrition side. Okay, let me, let me play around with my nutrition. How can I dial that in a little bit better? And then I ended up going to one of the world championships in Lake Tahoe the first year and Lake Tahoe is at 7,000 feet elevation and I went out there trying to, you know, thinking I could just run the same way I could here at sea level and I got a quick realization that, you know, that high altitude definitely plays a big impact on it and so that's really when I started to kind of dive into the breathing style. How can your breathing affect you during your performance and, you know, when we breathe in, that's how we make ATP, that's how we make energy that fuels our muscles, that keeps our body going. And so I was learning just kind of all these different different kind of protocols and practices you could do to make sure that you're breathing most efficiently, you're getting in the most air as much as possible during the event and leading up to the event, there's kind of lots of different breathing practices you could do to help yourself at that high altitude. So I mean, I can't, here in Hawaii, we're at sea level, I can't necessarily go in and just live at high altitude or train at high altitude to get those red blood cells to how a lot of people would be in Colorado or Utah but there are some breathing practices you can do to at least help yourself tolerate that higher altitude a lot better. So yeah, basically just kind of took a deep dive into it and noticed that, yeah, that was the real turning point on when I was able to really kind of boost my performance a lot better once I dialed in the breathing practices. So on a physical level, there's science behind what actually is created through proper or efficient breathing, right? So is this the way to do it? Does it tie in like going underwater because I've seen your videos and I see you going underwater with rocks and you train people how to do that in a safe environment and just in a pool but also in the ocean and like, how is that comparable to say the altitude? So the way that that is is you're simulating higher carbon dioxide buildup, right?  And so it's creating that stressful environment and the same thing is if you can increase your tolerance to that CO2 so that your body can withstand the stress that's taking place, when we're doing it underwater. But it's also when you're running at altitude, when you're exposing your body to a lot higher levels of carbon dioxide. And so by practicing and training in underwater and you can also do it on land by doing smaller breath holds while you're running to kind of simulate that. But it'll then carry over to when you're at altitude and your carbon dioxide is a lot higher and your body will be able to keep performing even though it's under that higher stress. Is that kind of like if you feel like you're hyperventilating or something like that when you're running and you're like breathing super fast and? Yeah, exactly. I mean, so it's your as you're exercising and running your body is creating through metabolism, you're creating carbon dioxide. And so a lot of times if people aren't, they don't have a high tolerance to carbon dioxide. That's when their mind, they're getting those signals like, okay, I got to slow down, I got to stop, right? I got to otherwise this is just too uncomfortable. But if you practice with that higher carbon dioxide levels, your body adapts and you don't get those kind of warning signals going on in your head. They're like, okay, I have to slow down, I have to stop. You're able to continue to keep going even though you're getting that higher carbon dioxide. So it's pretty cool just how on the scientific level, the physiological level, what's happening in your body. Once you can kind of understand that, then you can play around with it and adapt how you're breathing to help bring your heart rate down a little bit quicker so that you can continue to perform at your best. So that leads me to something else that you do. Like you do the cold plunge therapy and the sauna therapy, the heat therapy. And when you do that, I know that breath plays a huge part in that process. And you mentioned the mind, right? With the breath. And how, can you speak a little bit to that and how, like what kind of breath? Do you do fast breath, slow breath? Do, yeah, I don't even. So, I mean, I originally got into the hot cold therapy form recovery-wise after training for so long, like you start to beat down your body and bring down. So I started getting into an ice bath and I was like, okay, I mean, people have been doing this, NFL, NBA, they've been doing this for years as far as muscle recovery. And after doing it for a little bit, a little while longer, I started noticing that it was a lot more beneficial for the cognitive, for the mind side as well.  So it's teaching yourself to, you know, even though you're in an uncomfortable environment, you know, you can control the mind, calm the mind, then it does come back down to the breath, right? So when people first get into an ice bath, it causes that hyperventilation and takes your breath away, right? So after that, it's teaching people and teaching yourself, like, okay, you know, this is a stressful place I'm in right now, but yeah, let me calm the mind, calm the breath, extend that exhale and bring myself back into that parasympathetic state. And then, you know, once you kind of control your breathing, then you're able to focus a little bit more on what's actually happening around you and make better decisions where a lot of people, when they first start to get that hyperventilation, right, if they don't control their breathing, then it might send them into a panic state. And so it's just learning, you know, like, okay, I'm in the control, I can control my mind, I can control my body until one of the steps that I need to do to get that going, and it all comes back down to the breathing, well, staying in that present state, not letting your mind wander, you know, go into a fearful place and, you know, then it's harder to control yourself after that. Right, because it just sort of snowballs, doesn't it? It's just nice to have a coach, to have somebody, especially when you're first starting out, I mean, maybe you don't need them forever, you can start slow, right? Yep, yep, 100%, but it's just a lot of times, it's learning how to, what sorts of breathing practices you can do to help incorporate that calm state of mind where, you know, if someone just goes, dives right in, they may not know how to, what to do. And so, yeah, having that coach, just being able to walk them through it the first few times and then once they kind of understand what's happening physiologically and in their mind, then they have a better understanding and they can kind of take charge from there and then it carries over into other aspects of life, right? If you're going into a stressful meeting or just having a stressful conversation with somebody, it's a lot of these same breathing practices that you're doing in the ice bath that you could do before a big meeting to help you perform better, help you calm yourself so that your mind is a little bit more clear and able to focus on what you wanna do. So I'm so happy that you brought that up because it is not just this high performance physically that we can use breath for.  So that anxiety and that fear that just can be so gripping, like it can just, it can overtake you. I know that there's been times when I've gone on hikes and I'm not an extreme hiker, but just doing the rim of Kohelepelepe is like, okay, there were points where I was really, really scared. I mean, I was listening to David Primal and I'm like, okay, I gotta turn her up and just breathe and I just was like, okay. And then I was doing a bit of a mantra while I was doing it, but you know, if I didn't have that practice, I think I may have been paralyzed. Like I wouldn't have been able to move, I don't think. Oh yeah, I mean, that's a lot of people when they get into those situations, they'll do exactly like I said, it's that freeze or flight, right? And a lot of people will end up freezing and they're not knowing how to, you know, their brain is going into all kinds of different scenarios. And so then they're unable to actually kind of just think clearly, you know, okay, like what do I need to do to get myself out of this situation? You know, I think much more calmly and it can snowball and then turn into a worse situation potentially. Yeah, I agree. I mean, I've even been on a very, it's a large rock, really, really big rock, but it's at the top of this mountain, you know? And I could try to do tree pose with just my foot on my ankle and I'm like sweating and nervous and shaking. And then I go on top of my mom's fence, which is maybe two feet by one foot. And I could do full tree pose, you know, with no problem at all because I know if I fall, I'm just gonna maybe break something or bruise myself. But so your brain has that power, but if I would have been able to harness my breath, what kind of breath would you use in that situation? So in that situation, I mean, a lot of it, if you're feeling stressed, you're doing a lot of shallow chest breathing, right? It's the poor breathing mechanics that a lot of people are just going through life and living nowadays, unfortunately, but when you're in that stressful state, it exacerbates it even more. And so it's just that shallow rapid breathing. And so you're not actually getting the oxygen that you need because you're breathing so quickly, right, that your carbon dioxide never actually has a chance to build up. And so that's where the science side comes in is when we build that carbon dioxide level up, that's what signals the body to release the oxygen into our muscles, into our brain, into our system to help us think a lot more clearly. So people just, you're actually dropping your CO2 levels down even more. So a lot of it is just slowing the breath down, really breathing down and deeper into the belly, expanding the rib cage laterally, and just extending the exhale, right? And just extending that exhale, slowing it down, coming back down into a parasympathetic state.  So imagine going a lot of times with, say, people who's having an asthma attack or panic attack, the old ways to do it, people would say like, okay, breathe into a bag, right? Breathe into a brown paper bag.  So that's increasing your carbon dioxide and is helping you to calm yourself down. So a lot of it's that same thing, just when people are having that anxiety or the panic attack, just slowing the breath down, extending the exhale and doing a small breath hold will really help to bring the mind back to a state where you can think more clearly. So that's something that you could practice even before. Say you have a really uncomfortable conversation that you have to have with somebody and you're feeling really emotional. You can just take like 10 deep breaths and just feel your ex, count your exhale. Is that how you would do it? Count your inhale on your exhale? Yep, yep. So I might do just a, you know, try to keep everything nasal as much as possible, just a nice three-second inhale, a six-second exhale, do that for five or six breaths. And then maybe on the last breath do a small, maybe just 10, 15-second breath hold and then kind of return to normal breathing after that and you'll feel much more calm and relaxed and in a better place. That's a really simple tip that just anybody can do, right? It's not super complicated. You don't have to be an expert. Anybody that's being could be able to do that and just say, okay, I'm gonna do five breaths in three out six and just hold for 10 seconds on the sixth breath, on the exhale. Exactly, yep, yep, yep. And then, and yeah, and like you said, breathing into your hips, right? Like breathing all the way deep. All the way deep, yeah. And it's not just about breathing down into the belly. I mean, our diaphragm sits below our rib cage, right? So breathing down into the belly, but then you can also really expand the rib cage outwards, right? So your lungs are like a cylinder. So when we're just shallow chest breathing, you're really only feeling that top half of your lungs. So by really getting that deep breath, spanning the rib cage laterally, you're gonna be able to feel that entire lung capacity all the way down where all that blood exchange is occurring and the oxygen exchange is taking place. And so you're just getting back down to the more efficient breathing, right? To your every breath you're taking in, you're actually absorbing more of that air. Your body's just making it's more efficient at using the air you breathe in. I have a question. Have you ever gotten into a situation because I know you do a lot of water things, you do mountains. Have you ever gotten into a situation where you were literally legitimately scared? And would you be open to like sharing one of those if there's more than one experiences and how you basically used breath and talked yourself out of it? Yeah, in off hand, the one situation I can take up was I was hiking up the backside of Prouty Line where you can keep on going up further to the spot called Poo Manamana. And I kind of got knocked trail and I was going a little further back along the ridge and I was by myself, which I know shouldn't be done on hiking, but it was during COVID time and I needed to kind of get out. And so I just decided to go off by myself and I was on a very narrow ridge and got myself into a predicament where it was some very loose rocks and gravels and things. And so, I mean, my mind started going into different scenarios if I fall, like no one's gonna know I'm back here, they won't be able to find me and things. And so I basically just stopped at where I was and took those breaths and just thought about like, okay, what do I need to do to get myself safely out of here? Calm myself, if I was shaking a little bit and just took the time, I didn't rush and was able to eventually make myself get into a safer situation. But it's definitely, if someone was in that and didn't know what to do, and they may have been shaking a little bit and mis-stepped and then that could have led to disaster death or anything. But so it's learning how to deal with those uncomfortable situations and still be able to keep the mind focused and clear. Right, and I heard you say don't rush and isn't that just, like that's so essential. That's essential to not just in a critical situation like that, but that's essential in our daily life. I mean, anytime I rush, I either hurt myself or I hurt somebody else or I damage something usually. Yeah, yeah.  Some people they get so focused in on a situation that they're not observing what's going on around you. I give the example of the, if someone's up on a ridge and they're scared of snakes and they see a snake, it's just sitting on the path five, six feet up front of them. They're so focused on that snake that they take a step back and then they fall off the cliff. And so what was the actual, the cliff was the thing that ended up hurting them. It wasn't the snake didn't even do anything, but some people get so laser focused on things that they don't look at what else is going on around them. And so, it's just stopping, observing and taking that extra moment just to take it all in. Right, I even have a dear teacher of mine who teaches that once we breathe and really allow ourselves to surrender into that deep breathing and our deep breath that it can actually slow down time. So you actually have more time rather than feeling like you have to rush through something. Yep. Right, I mean, it makes so much. I agree, yeah, yeah, 100%. Makes so much sense to me, so. Yeah, yeah, yeah, I agree. So talk to me a little bit about the ice sauna therapy retreats that you're doing and how you coach people with Malcolm MacCypherness. Yeah, I do a lot of different things, workshops where we do some breathing practices and then we practice some of the underwater breath holds in the pool and then we'll always finish with an ice bath just so you can incorporate those breathing practices you just learned and then get yourself into that stressful environment and practice them in order to calm the system back down and get through it. And an ice bath always invigorates you and makes you feel amazing after. So it's kicking up all kinds of epinephrine and dopamine and all the feel good hormones. So it's a fantastic way to spend the day and enjoy and learn about yourself and learn about your body and what you can handle. Yeah, and that's really just like how, not just invigorating, but it's very liberating, right? Yeah. You feel liberated after doing something like that that you really might be anxious or fearful or just not even like doubtful, even just some self-doubt thrown in there. Oh, yeah, yeah. After you- Yeah, I mean, the self-doubt is there's people who have a lot of fear over cold and so when you can get over that self-doubt, I mean, you feel accomplished and like, okay, let's go try something else that's difficult that maybe I can do. So it really helps to build that self-esteem as well. Yeah, even if that goes from like an ice bath to being able to say approach your boss with something that you wanted to talk to them about or your teenager or a man who's your loved one because all just bubbles over onto each other, doesn't it? Oh yeah, definitely.  Okay, well, yeah, start off with a cold shower. Start off with an ice bath first thing in the morning. I promise you like, okay, if you got through that, you can get through any other difficult situation throughout the day. So that's no problem. So how can our viewers find you, Jono? Yeah, I'm on Instagram, just Jono Blodget and I've got Facebook as well and then my website is not for Makai Fitness where I have a master class where anyone can go on and just kind of go at your own pace, breath, strength, mind, master class where I go through all breathing mechanics and how to use the breath. And then also I cover how you can use that in overcoming fear and anxiety and then build in mental strength and kind of more grit in your life and how the breath is incorporated into all that. So. I love it and you don't even have to do that in person. So you don't have to be in Hawaii on a walk-through. You could be doing that from Ohio and you don't even have an ocean, right? That's correct, yep, yep. It's all kind of all online self-paced. So you can go through the lessons and it has some other explanation texts below it where I give a few other examples and stories and things like that. So it's a great way to introduce yourself to the different breathing and I give some breathing protocols as well as far as, you know, this is what you could do if you're a pre-workout or this is what you could do and like if you're having a hard time going to sleep and staying asleep or for that stress, anxiety, having a panic attack. So lots of different good information in there. Oh my gosh, that's great. I absolutely love that. I have so many clients who are like, I just can't sleep at night. And I would be, I'm so happy to be able to have a place to direct them to go. Yeah, yeah. Thank you so much. It's amazing how the breathing affects your sleep as well. So it's pretty wild. Yeah, that's a whole nother episode actually. Oh yeah, exactly, exactly. Oh my gosh, well thank you so much for taking the time out. I can see that you're on the move that you've got, you know, some people milling about behind you. Thank you for taking the time at Beautiful. Thank you, I appreciate it. Thank you. And thank you to Think Tech Hawaii. Thanks for providing this platform for us to be able to talk about all of these subjects and topics that can help us further our body, our spirit, our emotions and our minds. With that until I see you next, Aloha. We want to announce that Think Tech Hawaii is moving into a new phase and will not be producing regular talk shows after April 30th. We will retain our website and YouTube channel and will accept new content on an ad hoc basis. We are also developing a legacy archive program to provide continuing public access to our content. If you can help us cover the costs of the transition and the development of our legacy archive program, please make a donation on ThinkTechAway.com. Thanks so much. Aloha.


You tie, I guess you could tie it at the back or put some, but no. Hello everyone, welcome to Film My Run, my name's Stephen Cousins and this is my review of the Salomon Pulse Belt. It's stretchy. So this is my quick review of the Salomon Pulse Belt. I've taken it on lots of runs. I've used it for quite a while now on short runs and long runs. So the short runs I've used it when I don't need to carry very much, just one or two things. This has been perfect and also on long runs when my backpack is absolutely chock-a-block and I need extra space and also when I need to carry my poles. The main thing that I have found this useful for is it's the first item I've ever used where carrying poles is actually practical. So you can see that it's quite wide, means obviously there's a lot more room to put things in. It also makes it feel a bit more comfortable than a narrow kind of belt type thing. The inner is a mesh, which again is very comfortable. Now assuming that this is the front here, there's an open pocket at the front. I mean if it's not raining you can put your mobile phone in there. You could stuff a drink. I wouldn't put a mobile phone and a drink in at the same time but you can do that. One of my problems was actually that I put a Salomon soft flask in there and it leaked all over the place. Not a problem with the belt, more a problem with my soft flasks to be honest. So there is plenty of room in there for your mobile phone as well as the open pocket. There are these two elastic straps. They are what you will hold your poles in. You can hold them at the front. What I tended to do was turn it round and hold them at the back and at the back there is a zip pocket. So if you've got money, keys those kind of things you'd want to put them in there. Any other things that you want to access quickly like gels, things like that. There's plenty of room in here to put extra gels and all sorts of other gubbins and it is all stretchy. It's a very stretchy material. So you probably want to see me wearing it don't you? I've got my jeans on but it'll have to do with the microphone out of the way and slip it on. I like wearing a girdle.  Okay so that's how it sits. For me it's nice and snug but not too tight. There's my straps at the front there. I can turn it round quite easily so if I want to access the zip pocket I can quite easily access the zip. Let's put my phone in. Here's the front pocket here. Phone goes in there like that and you can then, was it round? I tend to wear it over the top of my shirt like that. You could if you wanted to wear it just like that and if you've not got poles on the back for example. You might find that it rides up a bit sometimes especially if you haven't got very much in it. But if you keep it on the hips it does tend to stay put quite well. So I've got my leaky poles here. Let's put those in. So take the straps. Basically just put them through there and through there and that actually just once holds them fairly tight. I swizz round now. That's how I have them generally. They bounce around a little bit but it's not uncomfortable. It's kind of a, you know, it's a rhythmic bouncing and again very easy just to turn around to get them out again. The straps are long enough to double twist them if you really want to have them tight on there. I know some people have the Salomon quiver and I know lots of people tie their poles into their backpack. I've never found a comfortable easy way to do that. This belt is the first belt, the first item of clothing or wearable that I've found which allows me to carry my poles, put them away quickly and get them out quickly. So two pockets, one open at the front, one zip at the back, two straps for carrying your poles. Another thing I use these straps for with my camera and selfie stick. So I'd be carrying my poles using them up the hills. Wasn't able to film at the same time so I put my selfie stick and camera in the straps, double-strap them round and that held my camera quite tight as well. So it was either the camera in there or the poles. Just where the Salomon name badge is, where the open pocket is. Inside that there is also a little hook. Put your keys on that I guess. One or two bits of fluorescent material there when you're running in the dark. I mean I guess you'll have a coat on and all sorts of fluorescent stuff but there's one or two lines of fluorescent material there. You can get the belt from Amazon. Let's just have a look at how much it costs. So between £17.50 and £52.14. Why is there such a huge difference? Let's go into Select. You've got it in blue, you can have it in green, purple and purple opulent. What's that mean? Right so if I buy a medium black it's currently £22.95 UK pricing.  Right I want to find one that's £52 quid. Purple opulent large. Let's try that. That's £20 quid but £34.25 for the green acid. Your cheapest option is a black one like the one I've got. The £17.98. But as you can see there are a variety of colours you can get and a variety of sizes so obviously choose the one that's right for you. I do highly recommend the Salam Pulse belt as long as you can pull up with occasional riding up you know you need to sit it on your hips. It will occasionally ride up but other than that it's generally very comfortable. It will carry your poles very easily easy to get out easy to put back in. It's not overly expensive you know it doesn't feel cheap it doesn't feel like it's been thrown together. The stitching is still all intact. I don't know if you can see that if it's close enough to see. That stitching is really good nice and stretchy. There are no points that I can see where the stitching is coming away at all. It's lasted me a good few runs and it's not ripped or torn it's not shredded in any way it's not coming apart anywhere and it's been through the ringer you know it's been through 100 miles it's been through the mountains in Chamonix it's been along the coast path in Cornwall it's been along the south downs and it's done very well. It certainly not caused me any chafing on the skin so if you're looking for something to carry your poles in I highly recommend this. If you're looking for a belt to carry just some sundry items like your phone keys and money again couldn't fault it and also if you need to carry some water in a flask or something like that as long as your flask doesn't leak this will do absolutely fine.  Sweat see lots of different things you can do with this pulse belt.  Bandana no one thing you can't do with this pulse belt is actually take your pulse. No it doesn't work. And that is it that is my review of the Salomon pulse belt. If you could please subscribe to the Filmy Run YouTube channel that'd be awesome click subscribe below click that little bell as well to get those notifications and if you've got any comments do please leave them down below any questions about the pulse belt or any questions about Filmy Run in general please do ask in the comments down below we'll see you for another review another race another ultra another crazy adventure next time take care bye bye


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