[0:00] Welcome to the ONS podcast with your [0:03] host Lana Jacobson. [0:05] >> Good day community. It's the ONS podcast [0:08] brought to you by our partners at Face [0:09] to Face Academy. For those who are [0:11] tuning in for the first time, ONS stands [0:13] for Office of Neighborhood Safety. I'm [0:16] your host, Lana Jacobson, and I'm part [0:17] of the ONS team. This podcast was [0:20] created for departments like ours and [0:21] community organizations to connect you [0:23] to alternative public safety measures, [0:25] programs, and your local growth and [0:27] healing opportunities. Today I have [0:31] Natalya Davis in the room. Hi Natalya, [0:33] welcome. [0:34] >> Hi. [0:34] >> We are going to take a breath. Today she [0:37] is the co-founder and executive director [0:40] of Take a Breath. Natalya, take 30 [0:43] seconds for me and introduce yourself. [0:45] >> All right. Natalyia Gaston Davis. I am [0:48] the founder of Take a Breath LLC. I'm [0:51] also the owner of Hotworks 24-hour [0:54] infrared Sana Fitness Studio in St. [0:56] Paul. I've been a resident of um St. [0:59] Paul for about 20 years now. I'm [1:01] originally from Houston, Texas. Okay. [1:03] >> And um I met my husband in college who [1:05] is from St. Paul, born and raised. And [1:08] uh Clark Atlanta University, that's [1:10] where we met. Married for 17 years. We [1:12] have two kids. [1:14] >> Uh 12 and 14. Yeah, [1:16] >> 12 and 14. Boy, oh boy, I remember that [1:18] age. Degree, what did you specialize in? [1:21] Because you're you got hot works going [1:23] and you have this thing with mental [1:25] health and stuff. So just give me a [1:27] little bit about your educational [1:28] background for those who inspire to do [1:30] this. [1:31] >> Yeah, my education has nothing to do [1:34] with any of [1:35] >> Isn't that how it works? [laughter] [1:38] >> Yeah, but my degree is in television [1:40] broadcasting. [1:41] >> Okay, so you should be sitting over [1:42] here. [1:43] >> I should, but I'm [laughter] not. [1:46] >> I get it because I went to school for [1:48] interior design the first time I went to [1:50] school and not doing anything in [1:52] interior design. So I get it. I get it. [1:54] That's how it works. as you get you're [1:56] you're multi-talented. So [1:58] >> yeah, you know, you go for what you [1:59] want, right? But for me, I believe in [2:02] God and it's like let your will be done. [2:04] So whatever this journey holds, just let [2:06] it be good. [2:07] >> There we go. There we go. And then when [2:09] you're young and you go to school, you [2:11] haven't really lived a lot of life yet. [2:14] And so life is where you discover what [2:16] you're passionate about. [2:17] >> And so when you go to school and you do [2:19] your thing, you haven't figured out what [2:21] you're passionate about. So that [2:23] sometimes you do end up changing your [2:24] trajectory. [2:26] >> Yeah. [2:26] >> Um, okay. So I always start off with [2:28] icebreaker questions and I know you just [2:30] was living your best life. So you strike [2:33] me as a type of person who likes to sit [2:35] on the beach when you go on vacation and [2:37] listen to the waves, meditate, maybe [2:39] throw some yoga in there or something [2:40] like that. I'm going to give you some [2:42] questions that are totally opposite of [2:44] that. [laughter] [2:46] Okay. Taco [snorts] Tuesday and tequila. [2:49] YOLO. I'm on vacation with no kids or [2:53] staying up all night at the Ragatone [2:55] nightclub dancing until your feet hurt. [2:58] >> YOLO. [2:59] >> Okay. [3:00] >> Yeah. [laughter] [3:01] >> Okay. [3:01] >> No kids. Let's go. [3:03] >> Okay. So, the holidays are going to [3:06] come. And what food do you like? [3:08] Non-traditional or traditional holiday [3:10] food? [3:12] >> I'm not choosy. I don't cook. [3:14] >> Oh, okay. [3:15] >> So, so it's it's all about what you [3:17] cooking and I'm there. Okay. So, well, [3:20] what two things do you look forward to [3:22] the most during the holidays? [3:24] >> Family. [3:25] >> Okay. [3:25] >> Family. My family's in Texas. My [3:28] husband's family. We live right next [3:29] door. So, family is big to me. [3:31] >> Um, but I look forward to family and of [3:34] course eating. [3:35] >> Yeah. [3:35] >> Some oxtails or something. [3:37] >> Do you guys road trip it or do you jump [3:38] on a plane? [3:39] >> Both. [3:40] >> Okay. Whatever is convenient at the [3:42] time. Huh. [3:42] >> If it's all four of us, we get in that [3:44] car. Well, see, and I think car rides [3:46] are better because you don't want to [3:47] deal with the delays and stuff just in [3:49] case something, you know, at the airport [3:50] with the holidays and all that other [3:53] stuff. Okay. You have to eliminate one. [3:56] Lemon pound cake, sweet potato pie, [3:59] apple pie, or peach cobbler. [4:03] >> Apple pie. [4:03] >> There you go. Okay. [4:06] All right. Let's jump into these [4:08] questions. Tell us about Take a Breath. [4:11] Take a breath was started with a simple [4:13] idea [4:14] >> to share breathing techniques with [4:16] anyone who has lungs that can take a [4:19] breath. It's grown into something much [4:21] larger, much bigger. But it's at its [4:24] core, it's about giving people practical [4:27] tools to regulate their bodies and find [4:29] moments of peace whether you are 5 years [4:32] old or you're 85. [4:35] >> Why is it important? This work is [4:38] important to me because I truly believe [4:41] that regulating the body is a life skill [4:44] >> and sometimes it's literally saving [4:46] lives. Life is hard. We all go through [4:49] stress, grief, and conflict. When we can [4:53] ground ourselves through the breath, we [4:55] give ourselves a chance to respond [4:56] instead of react. [4:59] And that can change everything. [5:01] >> What area and population are you serving [5:04] in your work right now? [5:05] >> I serve the Twin Cities. Yeah. [5:07] >> Um especially St. Paul, [5:09] >> um Maplewood and Minneapolis through [5:11] Take a Breath and my work with IGF Kids. [5:14] So IGF Kids is from the Irreducible [5:16] Grace Foundation. I'm a workshop [5:19] coordinator over there. [5:20] >> Okay. [5:21] >> But I work with elementary school [5:22] students and stuff and do things in [5:25] district 622 in Maplewood um with young [5:28] people, young adults, elders, with folks [5:30] in the community, activists, police [5:33] officers, firefighters, parents. Healing [5:36] doesn't belong to one group. [5:38] >> It's for everybody. [5:40] >> We had Dr. D on the show, so yay. [5:42] >> This is This is gonna be good. This is [5:44] really good. [5:45] >> Nice. [5:45] >> I feel like you already answered this, [5:48] but you can go in depth if you want to. [5:50] What problematic need are you [5:51] addressing? [5:53] >> So, we're in a mental health crisis, [5:56] that part, especially in our schools and [5:59] our communities. Kids are overwhelmed. [6:02] Teachers are burnt out. families are [6:05] grieving, surviving trauma, or just [6:08] trying to make it through the day. What [6:10] I found is that people don't always have [6:12] the language for what they're feeling, [6:15] but they do feel it in their bodies. [6:17] >> Mhm. [6:18] >> That's where breath work comes in. It's [6:20] simple. It's accessible, and it starts [6:23] to build awareness. [6:25] Take a breath is addressing the lack of [6:27] tools people have to self-regulate in [6:29] moments of stress, anxiety, when they're [6:32] overwhelmed. We're creating spaces where [6:35] it's in a classroom, a fire station, a [6:38] living room where people can learn about [6:40] how the nervous system works and how [6:42] trauma shows up in the body and how we [6:44] can calm ourselves down in real time. [6:47] We're not trying to replace therapy or [6:49] medicine, [6:50] >> but it's the first step. [6:52] >> Yeah. [6:53] >> And it's a powerful one. And like just [6:57] speaking of it, so in our work here at [7:00] Office of Neighborhood Safety, we are an [7:02] alternative safety response team of [7:05] people. And on top of responding to the [7:08] community, we also have our own stuff. [7:11] And so I'll just tell our audience, [7:13] Natalya has come to our office on a few [7:17] occasions to do just some of our like, [7:20] you know, we'll have sometimes we need [7:22] to take a breath. Yeah, [laughter] we [7:24] will have like um Brooke calls it a [7:27] wellness day and so we'll do something [7:29] that's therapeutic to ourselves in our [7:32] work and then we'll go and do something [7:34] fun, right? And so Natalya has come in [7:37] and every single time she comes in, [7:41] somebody ends up crying. [laughter] [7:44] And I'm one of the somebody's. I've [7:46] cried both times. Um because I think [7:49] just checking in when you're taking that [7:51] breath, you're checking in with yourself [7:54] and you're allowing yourself to really [7:56] just feel and meet yourself where you're [7:58] at [8:00] >> and you have a good way of just making [8:03] people recognize that. You know what I [8:05] mean? Just taking that moment. [8:08] When and where did your concern for this [8:11] kind of work come from? When did you [8:13] realize like this is a need? We need to [8:16] do this. we need to just stop for a [8:18] moment. When did that happen? Like, can [8:20] you think of a moment? [8:22] >> Well, it really started with my kids. [8:24] They [8:26] So, I worked with one of the local [8:27] healers. His name is Sam Simmons. And [8:30] the one thing he said was, "The way to [8:32] heal our community is to start with our [8:34] babies." [8:35] >> Yes. [8:35] >> And um when I first started this work, I [8:38] was an ally to the young people. I'm [8:40] good. I grew up in a middle class home [8:43] and I had everything I needed. And once [8:46] I started to understand what trauma and [8:48] stress the definition and triggers and [8:51] how it lives in the body [8:52] >> and I started to become aware of what I [8:54] was feeling, I was like, "Oh my [8:56] goodness." And then I brought this work [8:58] home, right? So I'm regulating it myself [9:00] and I'm teaching my children [9:02] >> and um yeah, they got it so quickly and [9:05] they were more uh susceptible to do it [9:08] because they understood the why. Mhm. [9:10] >> Um, so like I said with my kids, I'm [9:14] raising a black son, right? And when it [9:18] really hit me, he was uh he was about 3 [9:20] years old [9:21] >> and he loves the store Target. I would [9:24] take him to Target and a lot of folks in [9:26] my workshops have heard this story [9:28] because it's a part of my story. But I [9:31] would tell him before I go in, "Hey [9:32] buddy, I'm not buying any toys." [9:34] [laughter] [9:35] >> I knew where this was going, [9:36] >> you know, and I'm the positive parent. [9:39] I'm doing something different. And so [9:40] I'm I'm setting him up with this is not [9:43] what we're doing. And what he goes and [9:44] do in the store. He asks me for toys and [9:48] I say no and he has a fit. And so I [9:51] would literally carry him out of the [9:53] store like a football just with this the [9:55] cart in the store. Everything is there. [9:57] >> And when I got home I realized I'm like, [10:00] "Okay, we tell our kids, calm down. Take [10:03] a breath." But their amygdala has taken [10:05] over. They can't hear us. [10:07] >> Okay. And so when we got home, that's [10:09] when I realized I said, "Smell the rose. [10:13] Blow out the candle." [sighs] [10:16] And he, "No, I can't. I know you got to [10:18] do it." And he would start to do it. And [10:20] that's when we would calm down. And I [10:22] said, "Oh my gosh, my child, he's [10:24] triggered. His amydala has taken over. [10:27] This breath has calmed him down." And as [10:30] life happens, you hear all about all the [10:33] violence in the community, all the black [10:35] men that are being killed and all the [10:38] things. And I'm like, [10:39] >> I got to teach my son to regulate his [10:42] body now. So that his first response [10:45] when he is in crisis or he is scared or [10:48] his amydala takes over because the [10:50] amydala feels like it's protecting you. [10:52] Mhm. [10:52] >> And I always tell people, the amydala [10:55] can't tell the difference between a real [10:57] threat and a perceived threat. And so [11:00] >> if you can just breathe and calm down [11:02] and start to think from your frontal [11:04] cortex, then you can make that right [11:06] decision. And I tell people when he is [11:08] stopped by the police, he will take that [11:11] breath and he will come home to his [11:13] mother because he's regulated. [11:14] >> Amen. [11:15] >> Yeah, [11:16] >> that part. So on that note, just tell [11:20] our audience a little bit more about how [11:22] just taking a few moments of deep [11:24] breathing can change the whole outcome [11:26] of the situation because that's like [11:28] where your conversation was leading into [11:31] that moment. Like just taking breaths [11:35] helps me too. It helps my mouth cuz my [11:38] mouth is lethal. [laughter] [11:42] So I take breaths. I smell the roses and [11:45] blow out candles a lot. [11:47] >> Right. Right. [11:49] There's so many there's so many things [11:51] there's so many stories I could tell you [11:54] and how and your question was [11:56] breathtanging the outcome. [11:58] >> Yeah. Just taking a moment and taking [12:00] that deep breath how it can totally [12:02] change everything like your reaction [12:04] like everything. [12:06] >> Yeah. So, and I learned this from the [12:09] Irable Grace Foundation, and it was a [12:11] quote that we just stood on, and I've [12:13] taken it, and I just write with it. [12:15] Freedom is finding the pause between a [12:19] trigger and a response and making a [12:21] choice. And when you break that down, [12:24] freedom is finding the pause between a [12:26] trigger, that trigger, that thing. Once [12:29] you become aware of what your body is [12:31] feeling, I'll tell this quick story. And [12:34] my children are, like I said, they're my [12:36] inspiration. They're a reason why I'm [12:38] out here in the community and I'm [12:39] sharing this work because I've seen what [12:41] it does for them and myself as a mother. [12:44] >> But, um, one night [snorts] my son, I [12:46] have really bad allergies. And my son [12:49] wanted to, uh, I was going to Walgreens [12:51] and, you know, he liked them toys. He [12:53] said, "Oh, you going to Walgreens? I [12:55] want to go, too." And I said, "Um, no, [12:58] no, no. I'm not buying any toys. I'm [13:00] going to just go get this medicine and [13:01] I'm out the door. Mom, please let me [13:03] just give you a chance to show you. I [13:05] want to show you I can do this. So, we [13:07] go to Walgreens [13:10] and I'm sneezing out. My eyes are [13:11] itching, but we get out the car and he [13:13] goes straight to the toy aisle. It was [13:15] like you could hear the sound [13:18] >> from his feet. [13:19] >> Yeah. [13:19] >> And so, he's in the toy aisle. I go get [13:22] my medicine. I say, "Hey, let's go." And [13:24] he says, "Um, hey, Mom, just stand right [13:28] over there." [13:30] Now, mind you, he's [13:32] >> he's about seven at the time, maybe. [13:35] >> And I said, "Stand right over there." [13:36] And immediately, I could feel my heart [13:39] my heart was beating fast. My stomach I [13:42] was like, "Some, what is is in my brain? [13:44] I'm like, is he about to steal?" [13:46] >> Oh, [13:47] >> that's what I was thinking. That's where [13:48] I went. [13:48] >> Why does he want me to go away? [13:50] >> Yeah. So, I stood over there cuz I [13:52] didn't know what else to do. [13:54] >> And he put the toy in his pocket. [13:56] >> He put the toy in his pocket. [13:59] And when I tell you the way the brain [14:02] works because my amydala was like, [14:05] "Snatch him up and whoop him. You need [14:06] to whoop him. No, call the go get [14:09] security and scare the hell out of him." [14:10] I don't know if I can say that, but [14:12] >> no, you can. Cuz we all we've all gone [14:14] through that with our kids. [14:16] >> Yeah. [14:16] >> So all these things in my brain was [14:18] like, "Do this, do that." But at the [14:19] same time, I was like, "Stop." [14:21] >> And I just started to breathe. [sighs] [14:24] [gasps] [14:25] >> So we're walking. He's like, "Mom, let's [14:26] go. [14:27] >> This is my baby." and he's running up to [14:29] the counter and I just started to [14:32] breathe. I started to let people skip [14:33] the line because I just needed to [14:35] regulate [14:36] >> until I could feel my body calm down and [14:39] we got up to the counter. I put the [14:41] medicine on the counter and he put the [14:44] toy on the counter. [14:46] >> Oh my gosh. [14:47] >> He put the toy on the counter and I [14:49] said, "We're not getting any toys. I [14:52] told you this." So I said, "No, thank [14:54] you. We got the medicine." And we walked [14:56] out [14:57] >> and I said, "MJ, why did you put that [15:00] toy in your pocket? Why? I thought you [15:02] were going to steal it." And he said, [15:04] "Mom, I don't want to go to juvie." It [15:08] was like, "So, at that moment, [15:12] I had I found my freedom. I didn't [15:14] traumatize my kid by calling security to [15:16] teach him a lesson in my brain. I didn't [15:19] snatch him up and put hands on him for [15:22] something he was never going to do. I [15:24] allowed that breath allowed me to make [15:27] the choice to give my child the chance [15:29] to make [15:30] >> the right decision. So I always tell [15:32] folks, man. [15:34] >> Yeah. [15:35] >> Yeah. Take a breath. [15:36] >> Take a breath. [15:38] >> Yeah. [15:38] >> Take a breath. Now, taking a breath in [15:40] my house, my kids already know. You can [15:42] ask my daughter right now. She said, "My [15:44] mom doesn't yell. [15:45] >> She doesn't spank us. She doesn't cuss [15:47] at us. When she starts breathing, we [15:50] say, "Uh, okay, Mom. what did we do? And [15:53] some one of my friends said, "Why? [15:55] >> Why do you ask what did you do?" She [15:57] said, "I know my mom is trying to stop [15:59] herself from doing something that she [16:01] would regret." [16:02] >> And when my daughter said that, and she [16:04] was about 12, I said, "Wow." [16:07] >> Yeah. [16:08] >> This breath is good. [16:09] >> Wow. Oh, that is so sweet. And I love [16:12] the outcome of the story. [16:14] >> Yeah. Yeah. It's and and I and I tell [16:17] this story and I've met young people [16:19] that have made that mistake of stealing [16:22] something. [16:22] >> And one of the kids that I worked with, [16:24] he said, "Wow, my mom called me a thief [16:26] >> for days." It was like when I would come [16:28] in the house from school, it was like, [16:30] "There goes that thief." [16:31] >> You know, we're thinking she the mom [16:34] >> shaming him, [16:35] >> shaming him. And and and you know, we're [16:38] I we're not perfect parents, but that's [16:40] the thing that comes to our mind is to [16:42] shame them so that they don't do things [16:44] again or to threaten them so they don't [16:46] do things again or to call somebody and [16:49] scare them so they don't do things like [16:50] that again. But that's not safe for our [16:53] little brown kids. And that's and that [16:56] >> comes that's historical trauma. Like [16:58] that's historical back in the day. [17:01] That's what mothers used to do to save [17:03] their children, [17:05] >> you know, during slavery. The the [17:07] master, oh man, is Natalya Natalya's [17:10] looking good. Oh, no, she don't. [17:12] Natalia, she ain't she not about [17:14] nothing. You don't want that. Like, you [17:15] know, we're just used to [17:17] >> Yeah. [17:18] >> That's it's a it's like a protection. [17:20] >> A protection. [17:21] >> Yeah. [17:22] >> Wow. That's I love him. [laughter] [17:28] >> How old is he now? You said 12. Is he [17:29] 12? [17:30] >> He's 12. 12. [17:31] >> He's 12. [17:32] >> I love him. [snorts] [17:34] What are some of the other healthy side [17:36] effects of deep breathing in addition to [17:39] slowing down your emotional temperature [17:41] and gaining mental clarity? [17:43] >> There's so many there's so many. Um, [17:46] deep breathing improves sleep, [17:48] >> lowers blood pressure, helps with [17:51] digestion, it boosts focus, reduces [17:54] anxiety, and helps the body release [17:57] tension, just to name a few. It also [17:59] improves our relationships [18:01] because when we when we're calm, [18:04] >> we communicate better, we're more [18:06] present. Yeah. Outside there. [18:09] >> Yeah. And that's like I I'll add that [18:12] it's that a mental health checkin. [18:14] >> Too. [18:15] >> It helps it helps our body feel safe. [18:18] >> And when we feel safe, [18:20] >> we thrive. [18:22] >> Yeah. talk about how using this [18:24] technique is positively impacting our [18:27] youth because I don't know many of you [18:29] if you I'm sure you guys run to Natalya [18:31] before, but she's at a lot of our safe [18:33] summer nights events. She's in and out [18:35] of our schools teaching things. She has [18:38] her own business and I'm sure if you pop [18:39] up at her business, she's going to tell [18:41] you to take a breath. [laughter] [18:43] So, just um tell us how this technique [18:46] is positively impacting our youth. [18:49] >> We're seeing kids make better decisions. [18:52] um they're becoming more self-aware [18:55] and they're even reminding adults in [18:56] their lives to take deep breaths. What [18:59] we're doing, we're making it simple. [19:01] We're simplifying this thing. We tell [19:03] the kids, you have a superpower in your [19:06] body. When you take deep breaths, [19:09] filling your body with oxygen or air, [19:11] depending on the age of the kid, you're [19:13] activating something called a vagus [19:15] nerve. [19:16] >> Okay? [19:16] >> And that vagus nerve is in your belly. [19:18] It goes all the way to your brain and it [19:20] sends a message that you're calm and [19:22] you're okay. [19:23] >> Okay, [19:23] >> that is the main thing I go out and I [19:26] teach kids in the schools. And and the [19:29] other thing is I teach smell the rose [19:30] and blow out the candle. [19:32] >> That's my very first tool because with [19:34] kids when you tell them take a breath [19:36] they and and they're upset or something [19:38] is it's fast. It it revs them up. But [19:41] when you say smell the rose, [19:43] [snorts and sighs] you smell [19:45] >> blow out the candle. [19:48] You don't know many kids that blow out a [19:49] candle like this, [19:50] >> right? [19:50] >> So it slows the the nervous system down, [19:54] activating that parasympathetic nervous [19:56] system. And so I have been able to work [19:59] with kids. I mean, [20:02] I feel like my kids I I I do my best to [20:05] give them my best, right? But I have [20:07] dealt with kids that have that deal with [20:09] daily trauma and stress and uh to watch [20:12] this work impact them. Um I have kids [20:16] that have said, "Miss Natalia, like I [20:18] did some deep belly breathing last night [20:21] >> and um I was able to go to sleep quicker [20:24] or you know when my parents are arguing [20:26] I I can't believe I still fell asleep." [20:29] >> Stuff like that. One thing that really [20:31] stands out to me, it was a partnership [20:34] with you all with the office [20:36] >> where it was at one of the rec centers. [20:39] Um I believe it was MLK, but [20:42] >> a kid was shot [20:43] >> and [20:45] >> Brooke called me and she said, "I really [20:46] want you to work with these kids." [20:48] >> And I said, "Okay." And so I just worked [20:50] with the friends. It was a small amount [20:52] of kids and I always bring snacks when [20:55] we're hungry, tired, or scared. the the [20:58] brain, you just can't access your [21:00] frontal cortex. So, I always bring food. [21:03] >> We always breathe and regulate so they [21:04] can feel safe. But these kids were [21:07] talking about how did it make them feel [21:09] and and it was kids there that actually [21:11] was with him when he was shot [21:14] >> and um [21:16] to listen to how normal it was [21:18] normalized. Yeah. You remember when that [21:21] person was shooting at us and we jumped [21:22] the fence and we was running things that [21:24] I can't even imagine. But we would [21:26] breathe and we would talk through it. [21:28] And um I left that healing circle, that [21:32] breathing circle. And two days later, I [21:35] got a call back. [21:36] >> Mhm. [21:37] >> And maybe it was a week later, but [21:39] shortly after I got a call back that [21:41] those same kids, their coach was shot [21:43] and killed. [21:45] >> And so they said, "We need you back." So [21:47] this time I brought pizza. I was like, [21:49] "We going to bring some pizza." And I [21:51] thought I was going to work with the [21:53] same kids, but I ended up with the whole [21:55] football team. So it was like 80 kids. [21:57] So we went for it was 80 kids. [22:00] >> And I was like, "Oh my gosh." Okay. So I [22:02] did my breathing to regulate myself. And [22:04] when I tell you watching 80 football [22:07] players ranging from the age of six to [22:11] 12 breathing. And when I would ask them, [22:15] I would teach them about the Vegas [22:17] nerve. And then I say, "What's that [22:18] thing?" They say, "The Vegas nerve." And [22:20] where does it send a message to your [22:22] brain? And there were kids that [22:24] remembered me from before. And they was [22:26] like, "Oh my gosh, I did my breathing [22:28] when I was in school." And to hear this, [22:31] I'm like, "Yes, we are making a [22:33] difference." And um kids are carrying [22:36] this with them. I'm out in the store. [22:38] That's the breathing lady. [laughter] [22:40] And and [22:42] >> but but that particular story was so [22:44] special because little did we know that [22:46] they were going to need that tool right [22:48] away. Right. again. [22:49] >> Yeah. [22:50] >> And to hear them say, "Miss Natalya, [22:52] when I heard about it, I just took my [22:54] deep breath." [22:55] >> Yeah. [22:55] >> I just took my deep breath. And the [22:57] other thing is hearing kids say, "I [22:59] taught my mom how to breathe. [23:01] >> She's still not doing it, but I keep [23:03] reminding her." [laughter] [23:06] So, yeah. So, tell and working with kids [23:08] and parents and staff. That right there, [23:11] that's what I'm doing in district 622. [23:13] And it is a beautiful thing. We are [23:15] literally changing the culture from [23:17] sending kids out of class taking a break [23:20] like get him out of here but kids are [23:23] staying in class we've established so [23:25] take a breath has helped them establish [23:27] take a breath corners so every classroom [23:30] has a corner where you have posters of [23:33] different breathing tools you have [23:35] calming tools and so instead of sending [23:38] them out they go to that corner [23:40] >> they pick their breath they get to still [23:42] hear that teacher [23:44] some of the information still gets in or [23:46] whatever. They're they're they're not [23:48] missing out on learning. So, these [23:51] stories could go on and on. So, I'm [23:52] going to stop there, but [23:55] there's we're doing so much. [23:57] >> God places you where you're supposed to [23:58] be. [24:00] >> Yep. God places you where you're [24:01] supposed to be. [24:03] Okay, last question. What are your goals [24:07] in this work for the city of St. Paul? [24:11] >> My goal is simple. I want to reach as [24:14] many kids in the community as possible. [24:16] Through our partnership with ONS and [24:19] Safe Summer Nights, um my team and I are [24:21] out in the community at parks, rec [24:23] centers, events teaching why behind [24:26] regulation. [24:28] We explain how activating the Vegas [24:30] nerve tells the brain we are safe. And [24:32] we teach it simple and accessible tools [24:35] like smell the rose and blow out the [24:36] candle. And yeah, I just want to [24:41] continue to be in the community. That's [24:44] it. I want to I want to continue to get [24:46] out here and and share this this simple. [24:49] It's simple and it's accessible. [24:52] >> Mhm. It's not something you got to go [24:54] searching for. It's something you [24:55] already have. You just have to use it. [24:57] It's a tool. [24:58] >> You just have to use it. [24:59] >> Just have to use it. Why don't you plug [25:00] Hot Works real quick? [25:01] >> Oh, yeah. [25:02] >> Cuz I'm interested. I need to do [25:03] something with myself. [25:05] >> Yeah. No, how works is a part of the [25:07] mission. Health and wellness is [25:09] something you know I was diagnosed with [25:11] multiple scerosis 13 years ago. [25:13] >> Okay. [25:14] >> And I didn't know that first of all I [25:18] didn't even take a breath. None of this [25:20] was in my plan. [25:21] >> Mhm. [25:22] >> Breathing has regulated my body to where [25:25] I'm healing. I feel good mentally. [25:29] >> But I've always been on this mission to [25:31] stay physically healthy. Okay. And so [25:33] I've tried everything and um when I [25:37] found Hot Works, it's a 24-hour infrared [25:41] sauna fitness studio. [25:43] >> Okay. [25:44] >> And I don't know if you know much about [25:45] infrared. [25:46] >> Oh, no. Well, I know I know it's good [25:47] for your skin. [25:48] >> Yes. So, the red light therapy is good [25:50] for your skin. Okay. [25:52] >> But infrared energy penetrates deeper [25:54] into the body. It lowers blood pressure, [25:57] reduction of inflammation. Um you burn [26:00] more calories in less time. Uh detox. [26:03] That's my favorite. The detox. There's [26:05] so much [26:06] >> that is absorbent into their skin. Even [26:08] when we walk outside, [26:10] >> there's aluminum in our deodorant. [26:12] There's mercury. There's so many things [26:15] that the body is holding on to. And when [26:17] you go to a regular gym, you sweat out [26:19] water and salt. But when you come into [26:21] an infrared sauna, then you start to get [26:24] those toxins out. So when my members [26:26] come, I'm like, "You got your towel?" [26:28] Because you start to sweat. Even if you [26:29] sit in there, you're just sweating, you [26:31] want to wipe those toxins so they don't [26:33] absorb back into the skin. [26:35] >> Okay? [26:35] >> But with the MS, the reduction of [26:37] inflammation in my body, I've never felt [26:39] so good [26:41] >> to the point I was driving to a studio [26:43] that was 25 minutes away. And I would [26:47] just hop on the bike for 15 minutes. The [26:49] HIT workouts are 15 minutes. We have a [26:52] cycling water row machine. We have a [26:55] sitting elliptical machine. Those are [26:57] our HIT workouts. Get your heart rate [26:58] up. You're out of there in 15. Okay. [27:00] >> Then we have 12 isometric workouts. And [27:03] so isometrics is yoga, pilates, buns. We [27:07] have a bands class where you can build [27:09] strength, a bar class, stretch class, [27:12] which is so important. Those are 30 [27:14] minutes long. But I would drive 25 [27:17] minutes just to hop on the bike for 15 [27:19] minutes. And my husband would say, I [27:21] mean, are you serious? And I'm [snorts] [27:22] like, I am. I am because I feel so good. [27:26] And the muscle recovery is amazing. My [27:28] husband is a St. Paul firefighter and he [27:31] had an injury and I said, "Just come to [27:32] Hotworks with me and try it out." I [27:34] said, "In fact, I want one in St. Paul." [27:36] He's like, "We're not doing this." But [27:38] he went and the muscle recovery like he [27:41] felt better instantly. He was like, [27:43] "This is not real." [27:44] >> Yeah. [27:45] >> And he started going regularly and he [27:47] healed faster. And so he was like, "Talk [27:50] to me about this business you want." And [27:52] so I decided, let's bring it to St. [27:54] Paul. Our community needs to know about [27:56] this. We're out here breathing. Let's [27:58] start detoxing and regulating the body. [28:01] Health is wealth. [28:03] >> We can have all the money, [28:05] >> all the all the things. But if you don't [28:07] have your health, you have nothing. [28:10] >> So my kids, my daughter, she's 14. She's [28:13] breathing. [28:14] >> She's detoxing. I was like, I'm going to [28:16] give you the best chance I can at this [28:18] thing called life. [28:19] >> So you do all of this under the like [28:21] infrared light [28:22] >> in the sauna. [28:22] >> In the sauna. So, the sauna fits three [28:25] people. Okay. [28:25] >> So, you either work out by yourself or [28:27] you work out with friends. [28:29] >> We always encourage people come. We have [28:31] couples. People work out by themselves, [28:33] but yeah, you're in the sauna. [28:34] >> Stretch in the sauna, too. [28:36] >> Okay. [28:36] >> So, we have uh mats and towels that you [28:39] have to have. They're hot works matte [28:40] and towels. They don't melt. They're [28:42] made from non-toxic chemicals. And yeah, [28:44] so you get in the sauna, you put your [28:47] mat and towel down, and you do your [28:48] stretch or your yoga. Sometimes you can [28:50] do your own thing. Mhm. [28:52] >> And yeah, I went this morning. I hopped [28:53] on a cycle and then I did a core class. [28:56] >> You might not get any Okay, I'm going to [28:58] try this. You might not get any like [29:00] physical like aerobics or anything cuz [29:02] like I'll walk. I do like 10 minutes of [29:04] walk in a day. That's it. I can't do [29:06] anything else. It starts to feel like a [29:07] chore after that. But I will come and [29:09] stretch cuz I need that in my life. [29:12] >> Yeah. [29:12] >> Big time. I have people that come and [29:14] just meditate [29:15] >> and just sit. [29:16] >> Just sit. Yeah. The membership is so [29:18] reasonable compared to a lot of the [29:21] memberships out there that are hundreds [29:23] of dollars. It's $59 a month, [29:25] >> which breaks down to about two bucks a [29:27] day or something like that. [29:28] >> But I tell folks, I know [29:30] >> right now we're going through a lot. [29:32] >> Prices are up. Everything is up. I'm not [29:35] selling you another candle. [29:37] >> I'm not selling you another outfit you [29:39] may not need. This is all about health [29:42] and wellness. And you're right. I do [29:45] have members that come in and I'm like, [29:46] "Did you take your breath today?" [29:48] [laughter] [29:49] Yes, Natalia, I took my breath. There [29:52] you have it, folks. The city of St. Paul [29:54] is working to rehabilitate, intervene, [29:57] and provide safer neighborhoods. If [29:59] you'd like to learn more about Miss [30:00] Natalya Davis and just need to take a [30:02] breath and want someone to walk you [30:04] through it, please check her out at take [30:06] a breathnow.com. [30:08] If you'd like to learn more about [30:10] Community First Public Safety and the [30:11] Office of Neighborhood Safety, please [30:13] visit us at staul.govs.