There are? I have three very specific ideas for coming out of dorsal Coming out of dorsal can be very difficult. I was explaining this to a client yesterday that when we're in a dorsal state, it affects the way we think. And for decades, we've focused on the idea that it's only the way we think that affects our emotions and our body state. And that is being explored as faulty or only part of the story right now and research. So when we're in a dorsal state, it's hard to think our way through it. Because we're, we are thinking is clouded by the sense of hopelessness or the sense of collapse. So one really great tool is the use of proprioception. And proprioception is the way your body is in space. I remember learning this years ago, from a training I went to, when we are in collapse, we typically are hunched over, or we make ourselves smaller subconsciously. And when we use on purpose, proprioception, we can actually change the physiological response in our nervous system. So if you are in dorsal vagal, one thing you can do is stand up straight, and put your hands on your hips. That's it. Smile, if you can, if you can't, don't worry about it, but make sure your shoulders are back and your head is up. And we're using the body. This is the bottom up approach that Porges talks about, we're using the body to shift the state of our nervous system, when I was being trained in some of this, what our trainer would say to us, okay, I want everyone to close your eyes. And then I want you to think of something that makes you really excited. And when I count to three, open your eyes and put your body in the posture of being really excited. And it was wildly effective. And we we also have talked a lot about how your brain doesn't know what's real and what's not. And so if you're showing up in body posture, that's excited, your head is up, you're you're grinning, it will change your nervous system state. So proprioception. The second one is to imagine the faces of people that you know, that are not shadowed by trauma. So we're not going to imagine the face of somebody who's perpetrated trauma against us. And sometimes people will say to me, Well, I really don't have anyone that I'm close to who's nice to me. And so, if that happens, we want a picture. Have you ever smiled at the grocery store clerk, have you ever said hello to your mail person, you're going to picture them, anybody that you've seen, you're going to picture yourself smiling at them. And imagine them smiling back at you. Okay, so that will help move you out of dorsal vagal. And then the third one, which is much more major, but is to get somewhere outside of your house, that you that where there are people that you can walk past with a smile on your face. So what you're doing is you're engaging your social engagement system. And connection is what brings us out of dorsal vagal. So if I can just go to the grocery store here, I know, I'm gonna see a lot of people, I can just try to make eye contact with one person or I can say hello to somebody or I can smile at somebody. And then I have more ability to connect. And it helps spring Mallard dorsal.