Video + book package
WATCH, LISTEN, AND READ YOUR WAY TO BETTER BREATHING
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HOW DOES THIS WORK?
Read and watch at the pace you want. Then do the 14 days of exercises. Track your progress.
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The Breathing package
Do I have to do the 14 days in order?
You should, the videos are organized so that your body gets used to what your mind understands. With the mechanics of breathing, your body has to catch up and you should practice the movement. Breathing has a psychological component (and it is both conscious and unconscious), an intellectual one and a mechanical one. Make sure you fully understand what the breathing muscles are doing on the inhale and exhale. Think of this as a physical therapy lesson for your respiration.
Can I do more than one day at a time?
Yes, although you should give yourself a full 14 days of practicing before you re-evaluate yourself. After two weeks you should retake your Breathing IQ. There are two things that will have changegd. You should be using your neck and shoulders to breathe less (or be catching and correcting yourself more frequently), your inhale should have gotten wider and exhale narrower. Your understanding of the why (because the most oxygen rich part of the lungs are low in the body) and the how (by expanding your belly and middle on the inhale then narrowing it on the exhale) should feel more natural.
Will it help if I do this more than once a day?
The minimum is once a day, however if you can do two or three that is great. If you can add on a few seconds here and there throughout the day that is fantastic. The more you take a few seconds, bring awareness to your breathing, adjust it from vertical to horizontal, the better. Just remember, be gentle with yourself! You might have had the habit of breathing in a less than optimal way for years, give yourself some time to relearn it.
Where are the pages for me to track my progress?
Right after p. 191 in your book BREATHE: The Simple Revolutionary 14-Day Program to Improve Your Mental and Physical Health is Appendix 3 which has the progress tracking forms. They include stress, pain, cravings and all the symptoms that better breathing effects.
Once I get to an A grade, what do I focus on?
When you get an A grade, it means your mechanics are excellent, now you move on to strengthening the correct primary breathing muscles you are using. Your breathing muscles are like any other muscles in your body, you need to work them out the stretch them (though they don’t have as many nerve endings so you can’t feel them the way you would a bice). Doing any of the breathing exercises for a longer amount of time, more enthusiastically is going to push them. The 02 TRAINER has settings which go from easy to hard, but only use this device when you have a solid A grade.
When will this feel natural?
Two things to remember as you go through this process: You used to breathe this way and your body wants to breathe this way! You used to breathe this way: When you were 5 years old, you used to breathe horizontally. Then life happened (see p. 34) and your breathing changed to a “style” that was not optimal (see p. 37). The good news is that your body “wants” to breathe the way it was designed, you just need to understand the process and then change the mechanics, just like you would with any other movement or posture problem. Find you have to remind yourself from time to time? That’s fine. Be gentle with you self. This is a big change.
Once I have a wide inhale and narrow exhale, is there an app you can recommend that can help with my pace?
STATE: BREATHING App has four exercises to control your state of being that I recommend. Again make sure you keep your breath wide on the inhale and narrow on the exhale, then follow the pacing. After you have done these 14 days, STATE can help you continue your practice when you are on the go.
Nose or mouth?
You should always be inhaling through your nose. However, for purposes of learning, you may need the auditory cue of hearing your breath as you inhale and exhale out of your mouth. As soon as you have gotten used to breathing horizontally, make sure you switch to inhale nose, exhale nose (or mouth). There is an exception: you can breathe using both your nose and mouth (nasal-buccal) when you are on your last lap or competing where your time or performance are what matters.
Where do I get the inspiratory muscle trainer or the balls you use?
The TUNE UP Therapy Balls come in various sizes. You see our model working with the Coregeous ball, the unique feature of a texture that grips your skin is what makes it particularly useful for our purposes.
I’ve gotten through this program and want more! Any suggestions?
Books I love include Donna Farhi’s book The Breathing Book, Dan Brule’s Just Breathe, Lee and Campbell’s Perfect Breathing and Anatomy of Breathing by Blandine Calais. John Sarno’s The Mind Body Connection was a formative book for me as was Leon Chaitow’s Breathing Pattern Disorders. I work with the Health and Human Performance Foundation is gathering literature on the topic, you can follow them on Instagram and here: https://www.hhp-foundation.org/team. GPBA lists accredited people who work in the trance meditation space. https://breathworkalliance.com This list is not exhaustive, there is amazing work being done both in mechanics and the biochemistry of breathing, I encourage you to read and listen to as much as you can in the topic to keep up with the science. If you are interested in teacher training please see https://www.thebreathingclass.com/teacher-training