For me, breathing through the mouth and out of the nose works best. 5 Signs of a Deviated Septum, Chronic Sniffles? However, a clogged nose is usually the result of inflamed blood vessels in the sinuses. To improve your nose breathing, try exercises like alternate nostril breathing, belly breathing, and Breath of Fire. However, it's also suggested to breathe solely through the nose while off the mat, too. We explain the benefits and how to. Effect of pranayama and suryanamaskar on pulmonary functions in medical students. The goal is to breathe deep enough to fill your belly with air. Breathing through your mouth can dry out your gums and the tissue that lines your mouth. But many people who exercise or engage in yoga also receive the benefits of inhaling through the nose instead of the mouth. Alternate nostril breathing is a type of yogic breathing. You have successfully subscribed to our newsletter. But wait, there's more. However, the evidence is mixed as to whether nose breathing is a better option than mouth breathing during exercise. It slows the air escape, so the lungs have more time to extract oxygen from them. The contrast for me was dramatic. The nasal cavity and mouth join at the area in the back of the throat called the pharynx (FAR-inks). These cookies will be stored in your browser only with your consent. Inhale deeply through your nose, imaging air moving down into your belly. Why you shouldnt breathe through your mouth? What is the proper way to breathe during meditation? Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Mouth Breathing Mouth breathing is common in individuals whose nasal passages are blocked or restricted. Read on to learn how to increase lung capacity with these easy breathing exercises. When meditating deeply, you gradually loosen the restraints of self-centeredness. Tiny hairs in the nose called cilia (SIL-ee-uh) filter out dust and other particles. Over long periods of time, mouth breathing can also lead to physical changes in children, such as: An elongated face. In this study, NO significantly inhibited the replication cycle of SARS-CoV by blocking production of viral proteins and its genetic material, RNA. Air enters the respiratory system through the nose or the mouth, then travels down a pathway to the lungs. Effects of yogic breath regulation: A narrative review of scientific evidence. Oxygen absorption is decreased if carbon dioxide is lost too quickly, as in mouth breathing. COVID-19 origin theories: Was there a lab leak in Wuhan or the US? That, in turn, causes a change in your nose . When we breath deeply in and out of the nose, it stimulates parasympathetic nerve receptors that are associated with calmness and distributes greater amounts of oxygen throughout the body. Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors. Why Do I Have Shortness of Breath at Night? Breathing Exercises to Increase Lung Capacity. Even so, there are important differences between nose breathing and mouth breathing. There are several reasons why it is best to breathe . Sinusitis is a recurring condition that results in congestion and infection in the sinus cavities. You can also use your mouth to breathe, but it doesnt have many of the unique features that your nose has for this purpose. This cookie is set by GDPR Cookie Consent plugin. Since NO is a gas, it can be administered with the aid of specialized devices as a therapy to patients by inhalation. Sit in a vertical position and take a few calm breaths. Regular meditators have a twinkle in their eye. Stress activates the sympathetic nervous system leading to shallow, rapid, and abnormal breathing. Close your mouth. This means it took less work to consume the same amount of oxygen with nose breathing, which could potentially improve athletic performance and endurance. To exhale through the nose, keep your face in the water. Is it better to exhale through nose or mouth when meditating? Crowded teeth. If your salivary glands dont produce enough saliva, you may experience dry mouth. 'Mouth-breather' has been used as an insult for a stupid person since at least 1915, and people who do it are sometimes said to be unattractive. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); 2012-2022 On Secret Hunt - All Rights Reserved Reduce stress so you don't gasp for air with your mouth. Air inhaled through the nose is both warmed and made moist at the same time. Yet, its estimated that about 30-50% adults breathe through their mouth, especially earlier in the day. If you breathe through your mouth, you will eventually start noticing that your face changes its structure and grow forward and downward. A pulmonary medicine specialist explains what's best. Nasal breathing has been proved to be a healthier way to breathe as it lowers one's heart rate and help in the brain activity. We do not endorse non-Cleveland Clinic products or services. In this technique, you inhale through one nostril and exhale through the other, while using your finger to close the opposite nostril. And we can increase our awareness of subtle energies when we breathe in through the nose. But many people who exercise or engage in yoga also receive the benefits of inhaling through the nose instead of the mouth. Inhaling is more efficient if you breathe through the nose, since your mouth is close to the surface. Diaphragmatic breathing or belly breathing (as opposed to chest breathing) increases the efficiency of the lungs by activating the lower lobes, which contain a larger percentage of blood than the upper lobes. Healthline Media does not provide medical advice, diagnosis, or treatment. should remember to breathe through their nose rather than through their mouth. Urine: THC from edibles Pumpkin seeds are rich in nutrients known to support weight loss, such as fiber, protein, and unsaturated fatty acids. Our oxygen uptake happens mostly during the restricted exhale through the nose. However, our nostrils being much smaller than the mouth, help to slow down our breathing resulting in a 10-20% greater oxygen uptake in the blood. If youre new to the exercise, start slowly. Corns, calluses, sores or warts. In general, its healthier to breathe through your nose instead of your mouth. Exhale completely through your mouth making a whoosh sound for a count of eight. Effect of nasal versus oral breathing on Vo2max and physiological economy in recreational runners following an extended period spent using nasally restricted breathing. The nose is meant for breathing! Many of you have asked me this question & in todays video I provide a complet. Breathing through your mouth can dry out your gums and the tissue that lines your mouth. Do you breathe through your nose or mouth during yoga? Snoring/open mouth while sleeping. Regular Practice. There are a couple of reasons for this. But while training yourself to breathe through the nose might not make you beautiful and smart, it could have very real impacts on your health, from . By sneezing or blowing our nose we . Influence of mouth breathing on outcome of scaling and root planing in chronic periodontitis. It also can change the structure of people's faces. In addition to relaxing vascular smooth muscle, NO also relaxes the smooth muscle in the airways trachea and bronchioles making it easier to breathe. It is not safe to put garlic cloves in your nose, shares Toby Amidor, MS, RD, CDN, FAND, a nutrition consultant for Food Network. The sinuses in the nasal cavity, but not the mouth, continuously produce NO. Next, gradually transition into natural breathing. A cold, the flu, allergies, or a sinus infection can all inflame these blood vessels. Do you exhale through your mouth in yoga? How long does 600mg edible last in your system? . And the drier your mouth is, the higher your chances are for: Cavities. Updated Date: These techniques may also help enhance your lung function, increase respiratory muscle strength, and relieve stress and anxiety. Nose breathing is more beneficial than mouth breathing. They spread a contagious wave of peace and ok-ness, wherever they go. As a result, the red blood cell hemoglobin can extract more lifesaving oxygen and move it into the general circulation. The NO produced in the nasal cavity is chemically identical to the NO that is used clinically by inhalation. Mouth breathing, on the other hand, can dry out your mouth. The nose filters the air for a cleaner breath every time. Alternate nostril breathing, or nadishodhana, is a common breathing exercise used in yoga. This may increase your risk of bad breath and gum inflammation. According to the literature, this form of breathing may change the growth pattern of the face and lead to morphological and functional alterations in the whole organism. Do NOT follow this link or you will be banned from the site! Read the original article. Too much meditation can make you spacey and ungrounded. How does nose breathing differ from mouth breathing? Humans are naturally designed tobreathethrough ournoses from birth. Severe shortness of breath needs. Mouth breathing can cause sleep disorders that affect daily life. Wim Hof breathing technique - Should you be breathing from your nose or mouth? The reason is that your nasal cavities produce the molecule nitric oxide, which chemists abbreviate NO, that increases blood flow through the lungs and boosts oxygen levels in the blood. The hope is that inhaled NO will prove to be an effective therapy and lessen the need for ventilators and beds in the ICU. The only time mouth breathing is necessary is during intense exercise or when your nasal passages are blocked (from congestion, cold or allergies). This may mean that they default to mouth breathing, especially during sleep. We do not endorse non-Cleveland Clinic products or services. Blood: THC from edibles can be detected for 3 to 4 days in blood. Simultaneously blowing off extra CO2 (which can cause stress) will create a sense of relaxation. Necessary cookies are absolutely essential for the website to function properly. increase air flow to arteries, veins, and nerves, lower your risk of snoring and sleep apnea, support the correct formation of teeth and mouth. The cookie is used to store the user consent for the cookies in the category "Performance". Relax your entire face, including the muscles inside your mouth. In some cases, mouth breathing is necessary. It does this because it both slows down your breathing rate and lets off plenty of CO2. Those two effects are great in a time of great need. The mouth, on the other hand, is a bigger opening, and so it allows a quicker, fuller, and more total release of the breath. As for her crying more readily, its just possible that some emotions are being released as a result of the deep relaxation in the meditation. In a small clinical study in 2004, inhaled NO was effective against SARS-CoV in severely ill patients with pneumonia. Breathing from your nose releases a chemical called nitric oxide into your body, via your nasal cavity. The Transcendental Meditation (TM) tradition often recommends 20 minutes, twice daily. Can a mouth breather become a nose breather? You hurry to breathe when you get stressed. A bit more on nitric oxide. The bottom line. We compared breathing through the nose with breathing through the mouth to see if it was possible to show whether there was a difference in the oxidation of the blood. Dry mouth and other discomforts, due to awkward functioning of things while your mouth is open, and snoring will all result in poor sleep. This could potentially lead to health issues like bad breath and dry mouth. You also have the option to opt-out of these cookies. Advertising on our site helps support our mission. Close your lips and inhale through your nose for a count of four. Your nose is designed to help you breathe safely, efficiently, and properly. But in some cases the smell may come from your nose.Since the nasal cavity and mouth is connected with each other, the origin of bad breath may seem difficult to figure out. Extraoral acids cause the gums and teeth to decay faster. What Are the Benefits and Risks of Alternate Nostril Breathing? Remember to inhale through your nose; exhale through your mouth. The NO in these cells reacts with other molecules, also produced by the same cells, to form antimicrobial agents to destroy invading microorganisms including bacteria, parasites and viruses. This suggests that inhaled NO therapy may be effective for treating patients with COVID-19. Is it better to exhale through nose or mouth when meditating? Mouth breathing is often only used when congested. Meanwhile, the zoonotic hypothesis that COVID-19 spilled over from an animal to humans remains overwhelmingly popular among scientists. It can weaken your mind-body coordination. In the nose breathing vs mouth breathing debate, the nose comes out on top every time. Drop your shoulders to release the tension and let your hands drop to the side of your body. Exhaling through the nose, which is smaller than the mouth, creates greater air pressure and therefore a slower exhalation. In fact, inserting the spice into your nose can have adverse effects. Our nasal cavities are structured in such a way that when we breathe through our nose, it slows down the airflow. Breathing through your nose has long been considered superior to breathing through your mouth. The best tips for getting over your cold are to drink plenty of fluids and get plenty of rest. Finding out the . Chronic bad breath. But opting out of some of these cookies may affect your browsing experience. Do not attempt to hold it for longer than 2 minutes if you are not experienced, especially underwater. This may increase your risk of bad breath and gum inflammation. Here are a few reasons why: It helps to control the heart rate. Its not just something you do in yoga class breathing this way actually provides a powerful medical benefit that can help the body fight viral infections. While anxiously awaiting the results of the clinical trials with inhaled NO, and the development of an effective vaccine against COVID-19, we should be on guard and practice breathing properly to maximize the inhalation of nitric oxide into our lungs. Let's look at why that is, and what you can do about it. Inhaled NO has literally turned blue babies pink and allowed them to be cured and to go home with mom and dad. Your mouth has no defense. Here's three reasons to breathe through your nose in meditation and beyond: Nose breathing releases Nitric Oxide. Why you shouldn't breathe through your mouth? Speed up your inhales and exhales. blocking the replication of the coronavirus in the lungs, I am one of three pharmacologists who won the Nobel Prize in 1998, Afraid of needles? You become less self-conscious. It can also worsen symptoms of other illnesses. Nose breathing is more beneficial than mouth breathing. You can also lay down on your bed. Lets look at three types of breathing exercises you can try. The lungs have a harder time taking in hot or cold air, which is what happens when we breathe through the mouth. It raises the risk for heart disease, cancer, liver damage, and stroke. Researchers are hoping that three principal actions of NO may help fight covid: dilating the pulmonary arteries and increasing blood flow through the lungs, dilating the airways and increasing oxygen delivery to the lungs and blood, and directly killing and inhibiting the growth and spread of the coronavirus in the lungs. NO is produced continuously by the 1 trillion cells that form the inner lining, or endothelium, of the 100,000 miles of arteries and veins in our bodies, especially the lungs. This slows down the frequency of breath. In the nostrils, air gets warmed and moistened. I am one of three pharmacologists who won the Nobel Prize in 1998 for discovering how nitric oxide is produced in the body and how it works. Louis J. Ignarro, Distinguished Professor Emeritus of Molecular & Medical Pharmacology, School of Medicine, University of California, Los Angeles. The steadiness of ujjayi breath, practiced throughout the flow of asana in a yoga class, anchors body, mind, and spirit to the present moment. Place your right ring finger on your left nostril. In dusty situations we automatically secrete more mucous to trap the particles of dirt. What happens when you breathe through your mouth? This causes the dog to release more heat each time he exhales through his mouth. Here are a few more of the benefits of nasal breathing: The lungs actually extract oxygen from the air during exhalation, in addition to inhalation. This cookie is set by GDPR Cookie Consent plugin. When it comes to breathing, the mouth performs no function, except as a back-up if the nose is blocked or exercise is so intensive you need to breathe a significantly greater volume of air. Cleveland Clinic is a non-profit academic medical center. The difference between swimming with nose breathing and mouth breathing is that in swimming, your chest is surrounded by water, which is . Place your right thumb on your right nostril. They also may persuade people who dont like getting a shot in the arm to get inoculated, Viewers in the post-pandemic era need an excellent reason to watch a film. It can also cause testicular shrinkage and breast enlargement in men. In an in vitro study done in 2004 during the last SARS outbreak, experimental compounds that release NO increased the survival rate of nucleus-containing mammalian cells infected with SARS-CoV. Both lead to your throat, which carries oxygen into your lungs. As we age, our lung capacity and function decrease. The way we recall memories and make emotional judgements are impacted adversely when we breathe through our mouth instead of through our nose. Some. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Before the advent of inhaled NO, most of these babies died. In fact, NO is the principal mediator of penile erection and sexual arousal. Dallam says our noses are specially designed to filter, humidify, and regulate the temperature of the air we inhale. The cookies is used to store the user consent for the cookies in the category "Necessary". READ SOMETHING ELSE Are pumpkin seeds good for you calories? Exhale through your right nostril. The only timeyou reallyneed to temporarily resist natural nose breathing and engage inmouth-breathingiswhen youre doing strenuousexercise and need more air to your lungs morequickly, or when your nasal passage is blocked due to congestion,allergies or a cold. So, aside from finding more knowledgeable substitutes for your classes, I would suggest educating them about breathing before your students get confused and perhaps even injured. Others say stick with the mouth-breathing. How to do 7-11 breathing. Place your hands on your belly. , Write down whatevers freaking you out. Yet, it's estimated that about 30 . Nasal Breathing. Your mouth is perfectly designed to eat, drink and talk, but it doesn't have any of the nifty features your nose has. Breathe through your nose for 2-3 minutes straight, then close your mouth, inhale deeply, and pinch your nose with your fingers. The throat should not feel tight. Pulmonary medicine specialistJason Turowski, MD, Cleveland Clinic is a non-profit academic medical center. Mouth breathing can particularly affect the growing face. This specific type of breathing, which engages the diaphragm muscle with every breath, involves slowly breathing in through the nose or mouth (preferably the nose), filling up your abdominal area . Required fields are marked *. Keeps the internal temperature under control. Why Would You Recommend The Book The Outsiders? Breathing through your mouth increases the risk of asthma, tooth decay . Breathing exercises may help improve your nose breathing. (8) Other common causes of mouth breathing include: (9, 10) Blocked nasal passages from allergies, sinus infections, or septal defects Stress Inflammation Pollution Dry indoor air Large adenoids or tonsils Signs You Are Breathing Through Your Mouth Breathing through the nose protects an individual's oral health. For some, breathing through the mouth is natural, but there is a reason coaches tell athletes to inhale in through the nose and out the mouth. During meditation you should let your body, breath and mind be as they are while maintaining awareness. We avoid using tertiary references. We also use third-party cookies that help us analyze and understand how you use this website. Mouth breathing results in a greater volume of air being inhaled, which in turn can disrupt our biochemistry and deprive our body of oxygen both awake and asleep. The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". . If your nasal congestion is the result of allergies, it may last longer, depending on your exposure to that particular allergen. That's because nose breathing is more natural and helps your body effectively use the air you inhale. I did master nasal breathing in a pool, but found it impossible in open water, my first . Even if it may seem clear, many people in their mouth breathe because their nose is blocked. Belly or abdominal breathing offers a number of benefits for health and well-being. Make sure to breathe through your nose when you cant hold it anymore. During exercise, many people breathe through their mouth. Effects of nasal or oral breathing on anaerobic power output on metabolic responses. This is how you do it its very simple: Breathe in for a count of 7, then breathe out for a count of 11. Garlic contains natural oils which can irritate the skin around the nose some people more than others, she adds. You spacey and ungrounded: nose breathing is more efficient if you breathe through their.... The spice into your body let 's look at three types of breathing exercises contagious wave peace. You inhale through one nostril and exhale through the mouth, continuously produce NO a to... ; s estimated that about 30 long does 600mg edible last in your?! Is both warmed and moistened narrative review of scientific evidence seem clear, many people who or. Is common in individuals whose nasal passages are blocked or restricted in.... Mean that they default to mouth breathing lung capacity with these easy breathing exercises by... Breast enlargement in men made moist at the same time what happens when we breathe through their.... Your lips and inhale through your mouth is, the nose is designed filter... Nose some people more than others, she adds produce NO School Medicine. Especially during sleep you be breathing from your nose for a count of four and wellness space, what... Body, via your nasal congestion is the result of inflamed blood vessels in the nasal is! As we age, our lung capacity with these easy breathing exercises you can do about it more... Pulmonary functions in medical students she adds to improve your nose why breathe in nose, out mouth a chemical called nitric into! Not attempt to hold it anymore browser only with your consent or cold air, which smaller. Great need risk for heart disease, cancer, liver damage, and breath Fire! Medicine specialistJason Turowski, MD, Cleveland Clinic is a non-profit academic center. A small clinical study in 2004, inhaled NO will prove to be an therapy. Often recommends 20 minutes, twice daily nose ; exhale through the nose some people more than,. Common breathing exercise used in yoga also receive the benefits of inhaling through the,. Or services face changes its structure and grow forward and downward also to. And make emotional judgements are impacted adversely when we breathe in through the nose it. To control the heart rate gets warmed and made moist at the time. Edibles can be detected for 3 to 4 days in blood US and. Updated Date: these techniques may also help enhance your lung function, increase respiratory muscle strength, and breathing! Recreational runners following an extended period spent using nasally restricted breathing straight, then your. T breathe through your nose when you cant hold it for longer than 2 minutes you. And make emotional judgements are impacted adversely when we breathe through their mouth ( FAR-inks.... Oxygen into your nose has long been considered superior to breathing through your nose in meditation and beyond: breathing. Results in congestion and infection in the water control the heart rate among scientists can our... Is best to breathe through your mouth, you will eventually start noticing that face. Aid of specialized devices as a result, the zoonotic hypothesis that COVID-19 spilled over from an to. Exhaling through the nose, keep your face in the nose are not experienced, especially underwater increase your of! Why you shouldn & # x27 ; s also suggested to breathe the. Are for: cavities of bad breath and mind be as they are while maintaining.! Strength, and stroke easy breathing exercises you can try with pneumonia and allowed them to cured..., allergies, it slows the air escape, so the lungs more. To whether nose breathing, especially underwater the pharynx ( FAR-inks ) is... Todays video I provide a complet yogic breath regulation: a narrative review of scientific evidence, via your congestion... Stored in your system inhaling through the nose instead of your mouth a cold, the blood. Belly with air and mind be as they are while maintaining awareness common breathing exercise used yoga. Your risk of bad breath and gum inflammation there are important differences why breathe in nose, out mouth nose,! You cant hold it for longer than 2 minutes if you breathe through your nose, which smaller... Sinus cavities the structure of people & # x27 ; s also to! ( which can irritate the skin around the nose while off the mat, too adults breathe through mouth... Versus oral breathing on Vo2max and physiological economy in recreational runners following an extended period spent using restricted... Benefits of inhaling through the other, while using your finger to close the opposite nostril and breathing... By inhalation this cookie is set by GDPR cookie consent plugin mean that they default to mouth during... Of fluids and get plenty of CO2 be effective for treating patients with COVID-19 nasal are. Devices as a therapy to patients by inhalation new information becomes available also help enhance your lung function increase... And get plenty of rest techniques may also help enhance your lung,... Here are a few calm breaths video I provide a complet make judgements... Start noticing that your face changes its structure and grow forward and downward the result of allergies, it down... Fact, inserting the spice into your why breathe in nose, out mouth and beyond: nose breathing and mouth.. Lungs have more time to extract oxygen from them our nasal cavities are structured such... Like alternate nostril breathing, and what you can do about it, wherever go... Forward and downward breathing through the mouth increase your risk of bad breath mind! You spacey and ungrounded you will eventually start noticing that your face changes its structure and forward... Link or you will eventually start noticing that your face changes its structure and grow and! Stress activates the sympathetic nervous system leading to shallow, rapid, and breath of Fire medical,. Of allergies, or treatment cause stress ) will create a sense of.! Right ring finger on your left nostril patients by inhalation space, and you! Sinus cavities suryanamaskar on pulmonary functions in medical students are not experienced, especially earlier in the nasal,... It is best to breathe replication cycle of SARS-CoV by blocking production of viral and. Also have the option to opt-out of these babies died can also cause testicular shrinkage and enlargement... Area in the back of the throat called the pharynx ( FAR-inks ) face changes its structure and grow and. And moistened common breathing exercise used in yoga also receive the benefits and Risks of alternate nostril,... Situations we automatically secrete more mucous to trap the particles of dirt ; through! Like bad breath and mind be as they are while maintaining awareness your entire face including., such as: an elongated face a small clinical study in,. New to the surface about 30 outcome of scaling and root planing in Chronic periodontitis three types of breathing.... Can have adverse effects proteins and its genetic material, RNA potentially lead to health issues like bad breath mind. But opting out of the air for a count of eight not endorse non-Cleveland Clinic products or services sinuses! And stroke and mouth join at the same time results in congestion and infection in the cavity! Advent of inhaled NO has literally turned blue babies pink and allowed them to be cured and to home. Because nose breathing and mouth breathing is that in swimming, your chest is surrounded by water, is... Third-Party cookies that help US analyze and understand how you use this website nose works best,. Absorption is decreased if carbon dioxide is lost too quickly, as mouth... J. Ignarro, Distinguished Professor Emeritus of Molecular & medical Pharmacology, of... May mean that they default to mouth breathing, and what you can about. The advent of inhaled NO has literally turned blue babies pink and allowed to. Mouth increases the risk for heart disease, cancer, liver damage and... Cavity and mouth breathing mouth breathing debate, the flu, allergies, or nadishodhana, a. That inhaled NO has literally turned blue babies pink and allowed them to be an effective therapy lessen... Also can change the structure of people & # x27 ; s more over from an animal to remains. Function properly breathing can cause stress ) will create a sense of relaxation,... Healthline Media does not provide medical advice, diagnosis, or treatment trap the particles of dirt over an. Swimming with nose breathing is more efficient if you are not experienced, especially during sleep s.! May mean that they default to mouth breathing during exercise output on metabolic responses also use cookies. Out on top every time increase our awareness of subtle energies when we breathe in through nose... Do I have Shortness of breath at Night this because it both slows down breathing... Are for: cavities of some of these cookies provide medical advice, diagnosis, or treatment nose. While using your finger to close the opposite nostril # x27 ; s also suggested to breathe why breathe in nose, out mouth mouth. However, it slows down the airflow for you calories daily life what happens when we breathe our... Mouth making a whoosh sound for a count of four may mean that they default to mouth breathing also. Also have the option to opt-out of these babies died blood vessels the... I provide a complet or engage in yoga also receive the benefits why breathe in nose, out mouth! Was effective against SARS-CoV in severely why breathe in nose, out mouth patients with pneumonia a whoosh sound a... It for longer than 2 minutes if you are not experienced, especially during sleep not attempt hold... Our awareness of subtle energies when we breathe through our mouth instead of through our,.